The Benefits of Exercise at Every Age

exercise at every age

No matter your age, you can take small, easy steps to improve your quality of life today. Maintaining a healthy lifestyle and staying physically active has lasting effects on your heart health, mental health and overall longevity.

If you’ve ever felt too old to start something new, let Ernestine Shepherd be your inspiration. At almost 81 years old, she is the oldest competitive body builder in the world — but she didn’t start exercising until she was 56. She is living proof that age is just a number.

What can you do to improve your overall fitness?

Don’t worry; you don’t have to become a competitive bodybuilder to improve your quality of life. Here are a few easy things you can do today to start improving your physical and mental fitness:

  • Reduce the amount of sugar in your diet
    Eating too much sugar can cause weight gain, abdominal obesity, high blood pressure and high cholesterol, and serves as a stepping stone to insulin resistance and diabetes.
  • Try different types of physical activities
    Activities like hiking, walking, cycling, jogging or swimming may improve your cardiovascular health and increase your energy levels. Alternating between different types of physical activity is not only beneficial for your body; it helps keep your mind engaged as you look forward to something different each day.
  • Exercise regularly
    Regular exercise helps regulate your body’s sugar, fat and insulin levels, and strengthens your immune system and muscles. So head outside or to the gym for a regular dose of health.

What are the benefits of being physically fit?

Physical fitness helps you live longer, prevent chronic disease, and is also one of the most effective ways to improve your mental health. Regular exercise can:

  • Reduce your risk of heart disease, high blood pressure, high cholesterol, stroke, type 2 diabetes, and colon and breast cancers
  • Have a profoundly positive effect on those suffering from depression, anxiety and ADHD
  • Relieve stress, improve memory, help you sleep better and boost your overall mood

Take advantage of warmer weather this season by starting a new exercise routine and eating a healthier diet. Before you get started, consult your primary care physician. They can advise you on an exercise routine and diet that is right for you.

The doctors at Pomona Valley Health Centers are here to help you lead your healthiest life. Contact us today to schedule an appointment at 909-536-1493.

Healthy Aging Month: Ways to Stay Healthy as You Age

healthy aging

Many don’t realize that the aging process doesn’t mean your health has to suffer. In honor of Healthy Aging Month, check out these tips to help you stay healthy as you age.

A well-rounded exercise routine will help you stay healthy and injury-free

There’s no way around it: in order to age your best, you need to exercise regularly. The ideal exercise routine includes a combination of aerobic work, strength training and flexibility. By keeping your muscles strong and flexible, you’re protecting against falls by bolstering your balance and ability to react. And if you do fall, having strong, limber muscles will better protect your body against injury. Additionally, exercise helps improve:

  • Body-fat levels
  • Heart health
  • Cognitive functioning

The flu is a greater threat now that you’re older — be proactive by getting vaccinated

As you age, your body’s ability to fight disease declines, and what was relatively minor when you were younger can be life-threatening when you’re older. In fact, the Centers for Disease Control and Prevention reports that 80% to 90% of recent flu-related deaths have occurred in people 65 years and older. Getting a flu shot every year will prompt your body to develop immunity to each year’s flu. Additionally, it will also reduce the amount of flu virus present in the total population, which helps protect those unable to receive vaccinations through.

Stay social to keep yourself feeling young

A healthy social life will help you maintain a positive mood and keep your mind sharp. Try to make an effort to invite friends out for coffee or lunch on a regular basis. Also, getting involved with a volunteer program can be a great way to help others while meeting new people.

You need just as much sleep now as when you were younger

Contrary to popular belief, older adults need just as much sleep as younger adults: 7 to 9 hours per night, depending on the individual. Unfortunately, health problems and life interruptions can interfere with our ability to sleep well as we age. If you have trouble falling or staying asleep, avoid eating, drinking and looking at screens right before going to bed. And if you still struggle with sleep after making the appropriate lifestyle changes, you may have a sleep disorder that requires a doctor’s care.

Incorporate these tips into your routine to keep yourself feeling strong and energetic in your later years. For more information about staying healthy as you age, call (888) 686-0773 to schedule an appointment with the physicians at Pomona Valley Health Centers.

Important Tips for Men’s Health and Wellness

Tips for Men's Health

Many men don’t make their health a priority. All too often, wellness is put on the back burner in favor of work or other obligations. In honor of National Men’s Health Month, the doctors at Pomona Valley Health Centers (PVHC) offer some tips for men’s health that you can start implementing today for optimal wellness.

Exercise regularly

Make sure you’re incorporating regular exercise into your normal routine, and vary your workouts so your body doesn’t get comfortable with the same movements. Men who exercise are less likely to suffer from conditions like high blood pressure, diabetes, osteoporosis, coronary artery disease, and depression.

Eat a healthy, balanced diet

Getting proper daily nutrition is crucial to your overall health and well-being. Count your nutrients, rather than your calories, and consume a variety of fresh fruits and vegetables, lean protein, and whole grains. Be sure to limit foods and drinks high in calories, salt, sugar, and fat.

Make sleep a priority

Be sure to get at least seven to nine hours of sleep every night, as this gives your body the chance to heal and recharge. Inadequate sleep is associated with chronic conditions such as diabetes, cardiovascular disease, obesity, and depression. Logging adequate amounts of sleep helps you live longer by lowering your stress, sharpening your memory, and lowering cravings for unhealthy foods.

Monitor your mental health and stress levels

Pay close attention to warning signs of depression, or if you have a family history of mental illness, talk to your doctor about the symptoms. In addition, try to manage your stress in a healthy way, as high levels of stress can be harmful to the body.

Look out for prostate and testicular cancer

As you get older, your prostate grows, resulting in urinary issues. If you’re experiencing urinary problems, talk with your doctor about scheduling a prostate exam. It’s also important to perform monthly testicular self-exams to look for any bumps or abnormalities.

For more information on men’s health, or to schedule your yearly physical, call the doctors at Pomona Valley Health Centers today at (888) 686-0773 to schedule an appointment.