Aerobics May Improve Memory

Aerobics May Improve MemoryAerobics May Improve Memory.
I became interested in exercise and memory several years ago when my older students began to tell me that their memories seemed to improve after they took my class.
I was teaching mostly dance-exercise in those days. I started with simple steps and built up to a pretty complex routine.
There has to be a connection I thought, between the physical movement, making your brain learn this routine, and improved memory.
I’m no scientist but I was curious. So I started to break it down.
What I was having people do is learn short phrases of movement and then link them together. The cardio dance routine required them to move forward and back, side to side, remember specific steps; and stay in rhythm.
This was a real challenge for many of my students who had never done anything like this before. As they got more proficient, the class became a social gathering; because of this shared experience.
My students felt energized afterwards, not exhausted. They told me that besides getting a good body workout they were getting a memory workout as well. They said they could actually remember things better.
I wondered if there was science to support our anecdotal experience.
I contacted a couple of local Alzheimer’s specialists (there was no internet back then) and they told me – you’re probably right but there weren’t any specific studies on this more than 20 years ago.
Even now the research is not conclusive. But, technology in the last 15 years has allowed science to discover a lot more about the brain.
Vascular memory loss has been linked to heart disease and cardio fitness is a major factor in preventing and managing that issue. Aerobic exercise increases the amount of oxygen supplied to the brain improving mental function. Cardio fitness has been shown to reduce loss of brain cells in older adults.
A study of 1,449 older adults shows those who in middle age exercised vigorously enough to perspire and breathe hard for 20 to 30 minutes at least twice a week reduced their risk of later developing Alzheimer’s disease by about 60 percent.*
But cardio is just part of the equation.
Research published in the New England Journal of Medicine suggests that certain types of dance, particularly with routines to learn and remember, may help prevent age-onset memory loss and diseases like Alzheimer’s. “…. cognitive activity may stave off dementia by increasing a person’s “cognitive reserve.” **
And a study conducted at the Karolinska Institute in Stockholm, says activities that combined mental and social as well as physical stimulation offered the greatest protection against dementia***
Activity is the active word. Be physically active, mentally active and socially active, preferably all at once. Taking a Cardio Dance class or getting together with friends to do a Cardio Dance DVD is a good place to start. And to this day, when I start my cardio dance class I say,
“It’s time to workout our hearts and minds!”

*Rovio, Suvi; Kareholt, Ingemar; Helkala, Eeva-Liisa; Viitanen, Matti; Winblad, Bengt; Tuomilehto, Jaakko; Soininen, Hilkka; Nissinen, Aulikki; and Kivipelto, Miia. “Leisure-time physical activity at midlife and the risk of dementia and Alzheimer’s disease.” The Lancet Neurology; published online Oct. 4, 2005.
** Dr Joe Verghese, lead author of study conducted at Albert Einstein College of Medicine in New York, N Engl J Med, 2003; 348:2508-2516.
***Karp, Anita; Paillard-Borg, Stephanie; Wang, Hui-Xin; Silverstein, Merrill; Winblad, Bengt; and Fratiglioni, Laura. “Mental, Physical and Social Components in Common Leisure Activities in Old Age in Relation to Dementia: Findings from the Kungsholmen Project.” Presented at the Alzheimer’s Association 9th International Conference on Alzheimer’s Disease and Related Disorders, Philadelphia, Penn., July 17 – 22, 2004. Abstract published in Neurobiology of Aging, July 2004, Vol. 25, S2: p. S313.http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3761497/

Compared with the control group, the exercise group significantly improved in verbal fluency (p = 0.048), word list delayed recall (p = 0.038), word list recognition (p = 0.007), and total CERAD-K score (p = 0.037)

  • Metabolic syndrome (MS) is associated with an increased risk of cognitive impairment.
  • Aerobic exercise improves cognitive function in elderly people and contributes to the prevention of degenerative neurological disease and brain damage. Dance sport is a form of aerobic exercise that has the additional benefits of stimulating the emotions, promoting social interaction, and exposing subjects to acoustic stimulation and music.
  • In the present study, dance exercise for a 6-month period improved cognitive function in older adults with MS. In particular, positive effects were observed in verbal fluency, word list delayed recall, word list recognition, and the total CERAD-K score.
  • Our data suggest that the implementation of dance exercise programs may be an effective means of prevention and treatment of cognitive disorders.
  • http://journal.frontiersin.org/article/10.3389/fnagi.2013.00075/abstract

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Fashion Flash! Holiday Edition

Fashion Flash Welcome to another NEW Holiday Week Edition of Fashion Flash! I’m your host, Health & Wellness Blogger, Mirabai Holland from MovingFreeWithMirabai.com. Join us Fashion Flash! Bloggers for some Holiday Fabulousness. We’ve got Fashion, Beauty, Health, Lifestyle and a Partridge in a Pear Tree. Enjoy.

 

 

 

erik-notes-from-dressing-room-logoErika, blogger in chief at Notes from My Dressing Table is sharing Beautiful Holiday Gift Ideas from Evine She also has a special discount code for first time customers and a fabulous giveaway open through 12/16.

 

 

No-nonsense beauty blog logoDeb of No-Nonsense beauty Blog has a holiday gift of health for the whole family.  Find out more.

 

 

 

Jackie Silver Style logoCan the state of your personal space affect your health? Jackie Silver Style shares interesting findings.

 

 

 

 

ready_or_not_screen_print_boston_artist_nick_ward2After 40, eyelashes and brows can get sparse and brittle. Allison from Never Say Die Beauty introduces you to the Art Natural Advanced Eyelash and Brow Enhancer that’s helping her achieve longer, fuller, softer lashes and brows fast!

 

 

 

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Melanie from Society Wellness teaches us that the health and tone of the muscles in our face are the keys to a youthful glow, and a balanced body.

 

 

 

 

 

Glamour-Granny-Travels-logo-FFInka of glamourgrannytravels  goes green in exotic Bogor/Indonesia.

 

 

 

 

Second-LivesOkay, she’s no Diana Nyad but Claude Noelle Toly is a swimmer and she recently swam around the Statue of Liberty, a long time dream.  Not too shabby for an antique dealer by day.  Do you have a similar dream?

 

 

 

http://movingfreewithmirabai.com/wp-content/uploads/2014/09/Best-of-Everything-After-50-logo-for-FF-group.jpgBarbara Hannah Grufferman, author of THE BEST OF EVERYTHING AFTER 50 and AARP Contributor, shares her best tips to stay strong . . . for life.

 

 

 

 

 

BEAUTY INFO ZONE LOGO HEARTMarcia from Beauty Info Zone is crazy about concealers. She obsessively collects them but some get used more than others. What 3 concealer brands are high on her radar these days.

 

 

 

 

Tania Stephens blog logoThe holidays are in full swing. Thanksgiving just passed us and now Christmas is in a couple of weeks. Tania from 50 Is Not Old styles a holiday outfit today that will be sure to put you in the Christmas spirit.

 

 

 

PRIMEBEAUTYScreen-Shot-2012-05-28-at-6.15.05-AM-300x62Looking for a high quality gift for a special woman? Prime Beauty is giving away this Tahaitan South Sea Pearl Necklace from The Pearl Source.

 

And if you need a little nudge to help avoid gaining those extra pounds try my Holiday Workout Kit: A Great Buy!

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Cancer and Exercise

Cancer and ExerciseCancer and Exercise: Best exercises for Cancer Patients?

In my health coaching practice, I consult with women who want to exercise but have health issues that make them uncertain as to how much they should do. Recently I had a client who said, “I am recovering from breast cancer. I finished my chemotherapy a few weeks ago and though I still feel weak, I was wondering if I should start exercising again?” And this is what I told her.

If your doctor says you’re up to it, you can get started. Best Exercises For Cancer Patients: according to ACSM (American College of Sports Medicine)

Cancer and Exercise

The best exercises for cancer patients is a combination of the three major components of fitness: Cardio, Strength and Flexibility. These types of exercise can have a positive impact on cancer patients and survivors. Easy aerobic exercise for cancer patients, has been shown to increase hemoglobin levels, reduce inflammation, lessen fatigue, keep muscles in shape for better every day activities, increase self confidence, reduce depression and aid in recovery of surgery.

Other research has shown strength and flexibility exercises to be good exercises for cancer patients helping them return to a normal activity level sooner.

Exercise and social support seem to increase the life expectancy of breast cancer survivors, preventing recurrence.

At the beginning, gently move a few minutes at a time, and build up at your own pace. Try walking, light aerobics or swimming. As you get stronger, add a couple of days a week of light resistance training. On days you feel more tired, try doing a few stretches.

Personal Note: It has been my privilege and joy to use my skill as a Certified Health Coach & Exercise Physiologist Specialist to help women manage their cancer with the healing properties of movement and exercise. It is from my own experience, that exercising on a regular basis, eating healthy food and reducing your stress can help prevent and/or manage cancer and many other life threatening diseases.

Click on Cancer and Exercise for more info. Visit www.mirabaiholland.com

for in home exercise programs for women over 50.

Bernadine’s Crusade

My mother died in 2005 from Ovarian Cancer. Here is a poem I wrote about her.

Time it was when she found out how sick she was.

Like a Gladiator she got in her wheel chair and with her cane she fought against her illness.

Month after month she strived and relished every peach, every plum.

Moment by moment from lunch to lunch, she road the streets and shopped for food, clothes and jewelry as if she would live forever.

Her doctors were amazed at the way she road into their offices waving her cane
in stylish hats.

For her it was just the way she lived.

Opinionated, visually acute; her sense of aesthetics keen.

Expressive, she once cooed for me like a bird then clicking her teeth like a sparrow eating a tiny meal.

So it went.

Until the last, she raged with her cane beside her in the bed.

Little sips of ice mocha and chocolate malts

Slowing down.

Barely breathing,

her eyes flew open, to take one last peek

getting ready for the next to come.

mwh©

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Golf Exercises Improve Your Game

Golf Exercises

Golf ExercisesThere are over 20 million golfers in the United States alone. And those who play frequently, including the pros, are often plagued by over-use injuries.

It’s the repetitive motion of the golf swing that’s the culprit. And if your form is less than perfect you can hurt yourself on a single swing.

It uses the same muscles every time: mainly shoulder (rotator cuff) core (side of the waist, abdominals), and arms (elbow, forearm and wrist)

Also, like any other physical activity, it’s good to warm-up your body at least 5-10 minutes before starting to play. A brisk walk, a few arm circles and practice swings with a towel will help to elevate your body temperature, lubricate joints and increase blood flow to your working muscles.

As for the current aches and pains, you probably have to rest those muscles until they heal.

Golf Exercises

The good news is, there are Prehab golf exercises to help you play injury-free in the future and they will also help improve your game.

Here are some essential exercises.

 

 

 

Essential Golf Exercises:

Towel warm-up

Roll up a towel lengthwise and take a few practice swings to warm-up the muscles you’ll use when you add the weight of the club.

Golf ExercisesGolf Exercises: Side Bend
If you have hand weights, great. Otherwise, grab some cans from your pantry.

Stand feet shoulder width apart, knees slightly bent, arms at your sides. Without bending forward or back, bend directly to one side, while sliding the weight in your opposite hand up the side of your body to your armpit. Do the same on the other side. 8-12 reps on each side, alternating side to side. Areas Worked: Side of the Waist

Golf Exercises: Core Strength & Stretch

Golf Exercise

Start on your hands and knees in a tabletop position.

Gently stretch your right arm out in front of you till it’s level with your torso. At the same time raise your left leg and straighten it behind you. Hold for 10-20 counts and slowly return to starting position. Switch sides and repeat. Areas Worked: Abdominals, shoulder, hip and back of leg


Golf Exercises: Oblique Twist

Golf Exercises

Lie down, knees bent, feet hip width apart. Place your hands behind your head.

Lift and turn your torso to point your right elbow towards your left knee (keep your elbow back in line with your shoulder) and return to start. Do 8 reps. Switch sides and repeat. Areas Worked: Abdominals, particularly the side abs.

Golf ExercisesGolf Exercises: Rotator Cuff

Holding cans or hand weights bend arms at the elbows to 90 degrees in front of you. Keep your elbows bent and bring your arms out to your sides.

Repeat 8-12 reps.

Areas Worked: Shoulders

 

Golf Exercises: Wrist Curls
Golf ExercisesHold hand weights at your sides, elbows at 90-degree angles, palms down. Keep arms stationary, and using only your wrists, slowly curl the weights towards you until your knuckles are facing the ceiling. Repeat 8-15 reps

Flip weights palms up. Do 8-15 reps in this position.

Areas Worked: Forearms and wrists.

Golf ExercisesGolf Exercises: Diamond Stretch

Raise arms over-head, linking hands together. Slightly bend elbows and gently move them back.

Hold for 10-20 counts.

Areas worked: Shoulders, chest and upper back.

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Water Ballet Exercise

Water Ballet ExerciserWater Ballet Exercise!

We are filming for several hours a day starting at the crack of dawn. The weather is cooler but not for long. My only relief has been to strip off my workout clothes, which are almost pasted to my body, jump into a swimsuit and plunge into the pool. After about 45 minutes of laps back and forth I get an idea. What if I try some exercises in the water, holding on to the side of the pool? Doing some Water Ballet Exercise in the water, while cooling off is not such a bad idea I’m thinking. So I try one of my on land favorites for my legs and butt. I like it! I can really feel it working. It may be even more effective with the water for added resistance. This Aqua Ballet Workout not only tones your lower body but it also helps to elongate your muscles while you are doing it. And because you are in the water, you are adding resistance to strengthen your legs and butt while at the same time using your core muscles to help keep your body upright and balanced.

Try this Water Ballet Exercise to Tone Up Your Legs and Butt

Stand facing front, heels together, feet turned out. Hold on to the edge of the pool with your right hand. Slowly bend left knee, bringing foot up to right knee forming a triangle. Slowly stretch leg in front of body. Then bring foot back to the knee of the standing leg and return to the starting position. Repeat 4 times to the Front, Side, and Back.

Water Ballet ExerciseWater Ballet ExerciseWater Ballet ExerciseWater Ballet ExerciseWater Ballet Exercise

 

 

 

 

 

 

 

Turn around and repeat exercise on the other leg holding on with your left hand. Enjoy this Water Ballet Exercise.

For more health and fitness information and at home exercise programs please visit www.mirabaiholland.com

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Wellness Mandala

WellnessWellness: Life is a balancing act.
So I started thinking about wellness. What is wellness anyway?
It’s the absence of disease. If you are not sick you are well.
But it’s more than that isn’t it? It’s quality of life and for some it’s a balancing act; the balance of all things. I like this balance concept so I dug out one of my favorite balancing act tools:

Wellness Balancing Act Tool

The Mandala: the wheel of life. I wrote down all the types of wellness I could think of and ended up with 6 categories that I stuck on my Mandala to enable us to live well.

Here they are:
Physical Wellness
· Taking care of your body, eat right, exercise
· Visit your doctor regularly

Mental Wellness
· Keeping an open mind and trying to see other’s point of view
· Allowing your curiosity to take you to new places and learn new things.

Emotional Wellness
· Trying to keep a positive state of mind
· Cultivating self esteem
· Reaching out to others for support

Spiritual Wellness
· Recognizing your beliefs.
· Allowing your core values to direct your actions.

Social Wellness
· Developing positive inter-personal relationships at home and work
· Allowing yourself to give and receive love: to and from everyone that means that much to you including animals
· Participate in social situations; try not to stay on the sidelines.

Environmental Wellness
· Making your home environment peaceful, pleasant, safe and comfortable.
· Choosing an occupation and a workplace that doesn’t drive you nuts.
· Try to have a positive impact on our natural environment.
Recycle more, pollute less.

When the wheel is in balance it spins evenly. When even one of these categories is out of whack, the whole wheel starts to wobble.
So as a certified health coach I respectfully suggest you get rolling, get your balancing act together so you can live well.

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Fight Upper Arm Flab

FIGHT UPPER ARM FLABFight Upper Arm Flab!

My inbox is trying to tell me something. I’ve gotten several versions of this question in the past week alone.
Q: I’m starting to feel that flabby arm anxiety again. Summer is here and I don’t want to face my sleeveless blouses with these 54 old arms a year flabbier than they were last year. Is there anything short of surgery for me to do to fight upper arm flab?
A: Sedentary women in general and women at a certain age in particularly are faced with this problem every Summer.  And it does get worst, as you get older.
In fact we can lose up to 40% of our muscle cells by the time we hit 70. This is called sarcopenia. Weight resistance exercise can reverse this process and can help you regain some muscle you have lost.
Here are two easy site-specific exercises that target those problem areas in your upper arm and fight upper arm flab.

Fight Upper Arm Flab: Two Exercises

Bicep Curl for the Front Arm:
FIGHT UPPER ARM FLABGrab a set up hand weights and stand erect with your feet about shoulder width apart. Weights down at your sides, palms forward. Remaining erect, bending only at your elbows bring the weights up towards you until they reach your shoulders.
Slowly return to starting position. Repeat 8-15 reps.
Pick a weight that will just barely allow you to complete the final rep in good form.

 

Triceps Extension for the Back of the Arm:
FIGHT UPPER ARM FLAB
You will probably need a lighter weight for this exercise because those muscles are often weaker.
Stand erect, weights at your sides, palms in towards your thighs. Remaining erect step forward with one foot and slightly bend the knee. Keeping arms straight, bring both arms behind you just at or above waist height. You should feel the contraction on the back of your arms. Gently lower down to starting position.
Repeat 8-15 reps.

Do these exercises every other day. You should expect some soreness. It’s common when you are building muscle. Doing the exercises every other day gives your muscles a chance to recover and grow. You should see results in about 3-4
weeks. You will be on your way to fight upper arm flab.

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Aerobic Exercise: Dust Off Your Sneakers

Aerobic ExerciseExercise has always been trendy. From Jack LaLanne to the latest computerized workouts. I’m sure you can fill in the blanks decade by decade. I’m not particularly upset by that. Trends drive the industry. Some of them are downright wonderful as is the case towards softer workouts like yoga and pilates. One thing that does bug me though is the trend towards doing ONLY yoga and pilates. They do little or nothing for your heart.
I love these forms of exercise but not at the expense of the basics.

Remember Aerobics? (It’s trendier to call it cardio now)

Aerobic Exercise

February is Healthy Heart month so what better time than now to get back into Aerobics.  And if one of your New Year’s resolutions is to get fit, you simply aren’t gonna be fit unless you get a regular dose of cardio. In case you forgot, aerobics is any exercise using your large muscle groups to increase the body’s need for oxygen over an extended period of time. Low impact Cardio Dance, Brisk Walking, Jogging, Biking and Swimming, are all good forms of aerobic exercise. According to the National Institutes of Health a half hour of moderate aerobic exercise a day can reduce risk of heart attack by 50% and have a positive effect on most of the problems associated with aging.
Cardio energizes your body from the inside out. Your heart is pumping like mad. Your lungs and arteries are hard at work delivering the oxygen that you need to keep going.
Your muscles are getting a great workout carrying your body around. You’re burning a bunch of calories and if you keep it up for 30 minutes or more your natural mood enhancers the endorphins kick in and you get the exerciser’s high. You can see why you’d want to get a daily dose of aerobic exercise. It goes a long way toward reducing our risk for disease, managing our weight, and lightening our mood to help us stay fabulous forever.
So dust off your sneakers.

For more info on Women over 50 Health and Fitness and at home exercise programs for  visit www.mirabaiholland.com

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Fashion Flash Monday

Fashion FlashHi, this is Mirabai Holland from Moving Free with Mirabai
It’s Fashion Flash Monday, and I’m happy to be your host this week.

It is my pleasure to welcome two new expert bloggers to our Fashion Flash Consortium: Marcia Friedman from BeautyInfozone and Beth Djalali, from StyleataCertainAge

They have wonderful insights into the world of beauty and style.

As for the rest of us Fashion Flash bloggers we too have been busy finding the most up-to-date trends, info and the finest in Fashion, Beauty, Health & Fitness and Products

to help you look and feel your best during this Holiday Season.

 

STYLE AT A CERTAIN AGE LOGOHoliday party inspiration from Style at a Certain Age.

 

 

 

 

 

BEAUTY INFO ZONE LOGO HEARTSubscription boxes come in all sizes and functions. Beauty Info Zone wants to share the newest PopSugar Must Have box with you to see if this is a “must have” for your life.

 

 

 

 

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Are you prepared? Jackie Silver from AgingBackwards.com has tips for staying healthy during flu season.

 

 

 

 

 

 

 

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Now that “turkey eating season” is in full swing, Society Wellness shares two recipes that you can use all winter long: Turkey Meatballs and Turkey Loaf

 

 

 

 

 

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. If you are looking to refresh your wardrobe or buy gifts for family and friends there are still bargains to be had in the holiday sales.

 

 

 

 

 

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Now that cold weather is here, Deb of No-Nonsense Beauty Blog explores the most important ingredient to look for in a moisturizer that hydrates without clogging the pores.

 

 

 

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Prime Beauty has put together a list of great gift ideas for the beauty obsessed that won’t make your wallet cry! Check out Beauty Gifts under $30!

 

 

 

Glamour-Granny-Travels-logo-FFInka gets a surprise when she meets the Flintstones, of all places in Thrace/Turkey

 

 

 

 

 

 

Second-LivesWhen Dr. Francine Kaufman became a caregiver for her ailing mother, it opened up a whole new vista of the medical profession for her. And that was the start of her second life.

 

 

 

 

 

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Barbara Hannah Grufferman, author of THE BEST OF EVERYTHING AFTER 50 and AARP YouTube Host, knows the secret to sexy, strong arms and wants to share!

 

 

 

 

 

 

 

http://movingfreewithmirabai.com/wp-content/uploads/2013/04/FFBlackCat-300x96.pngBlack Cat Plus lists its favorite Cyber Monday Deals for Plus Size Fashions.

 

 

As we approach the Holidays I would like to share a video from my NEW YOUTUBE SERIES: TAKE CHARGE OF YOUR HEALTH NOW! ” HOW MUCH SUGAR IS TOO MUCH?

Please subscribe to my channel for new and archived videos as to HOW YOU CAN TAKE OF YOUR HEALTH NOW:www.youtube.com/movingfreedvds

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Fall Prevention-Keep An Eye On Falls

Fall PreventionIs your vision putting you at risk for a deadly fall? The answer may surprise you. Falls are a leading cause of death in older adults.

Do you really want to go out with that kind of a bang? Not being able to distinguish, or maybe just being less likely to notice a hazard that causes a fall, is a problem that sneaks up on you.

 The quality of our vision diminishes with age slowly, and often goes unnoticed; or we may just rationalize symptoms away.

Starting at around 40 the lenses in our eyes become less elastic making it hard to focus up close. We eventually admit it and fix the problem with reading glasses. But that’s just the beginning. By around 50 we may think there’s not enough light in a room, or daylight conditions are immediately too bright when we go outside. In fact our pupils have gotten smaller, and our ability to adjust to changing light has slowed with age. So we require more light indoors, and transitions from dim to bright conditions become more difficult. We don’t usually think of aging eyesight as the cause. It’s easy to shrug off.

As we get older and contrast perception diminishes, making it harder to perceive stairs, curbs and other dangers, we blame shadows or glare. And worsening vision throws off our balance and proprioception (knowing where our bodies are in space). Combine imperfect vision with age related orthopedic issues and we’re set up for a life altering or life-ending event.

Most of the time, the vision problem is easily corrected with a visit to an ophthalmologist and prescription for glasses. And if you do have a more serious issue, it can be detected and treated before vision loss occurs or gets worse. But remember, it sneaks up on you. So get a checkup even if you don’t think you need one.

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