“The Truth About Exercising and Aging”

Can the Excuses: Just Get Moving! You can come up with a million reasons for not being physically active. Some might even be valid. But know this: Stillness is bad. Roughly 3.2 million people die each year because of physical inactivity. Regular exercise, especially among older adults, is critical to good health.

I’m Just Too Old: Exercise is good for just about everyone, including older adults. Even moderate amounts of physical activity can have a big impact. Talk with your doctor first, of course. If you’ve been inactive, take it easy as you get started, say, 5-10 minutes of moderate activity each day.

I Just Need to Take It Easy: It’s not your age that has you feeling the need to rest -- it’s that you’re not moving. Even older adults with serious health problems -- heart disease, diabetes, arthritis, and others -- can live better lives by getting up and moving.

I Don’t Think My Heart Can Take It: The more you do to stay active as you age, the lower your chances are for things like heart attack and stroke. Your doctor can tell you what type of exercises are best, and for how long you should do them. You’ll probably shoot for 150 minutes of moderate aerobic activity a week, like a brisk walk or an easy bike ride. Mowing the lawn or a heavy cleaning session counts, too. And you don’t have to do them in 30-minute chunks.

I Don’t Move Like I Used To: Exercises that promote flexibility are in a group of four cornerstone movements (along with those that improve endurance, strength, and balance) that you should probably work on. That stiffness can be alleviated with, for example, stretching exercises that target hips, legs, shoulders, your neck, your back … anywhere. Yoga can help, too. Take it easy, though, and don’t stretch so far that it hurts.

I’m Afraid of Hurting Myself: To be safe, check with your doctor first, especially if you’ve been inactive or have health problems. Your doctor knows what you need and what you can do. Experts say those just starting out should begin slowly with low-intensity exercises. Drink plenty of water, listen to your body, warm up before your workout, and cool down after it.

I Am What I Am: A recent study suggests that certain exercises -- like riding a stationary bicycle -- actually slow cell decline that can happen as you age. In other words, it’s never too late to reap the benefits of exercise. No matter how old you are, how inactive, or how out of shape you have been for however long, exercise can provide lots of help for lots of things.

I Don’t Like Exercise: Being physically active doesn’t necessarily mean pushing around big weights at the gym or going for a 10-mile run. Do things that you enjoy and that will keep you at it. You could work in the yard, walk with friends, work in the garden (lifting and bending are great for flexibility and strength), or take a bike ride. Mix things up every so often, too, so you don’t get bored.

I Don’t Have an Exercise Buddy: Having a partner or getting into a group helps. Studies show that supervision and support can help you stay focused and feel good about what you’re doing. Buddies can really help if you’ve been inactive for a while and you’re cranking things back up. Some people do prefer to go solo. If you’re not one, find a group in your community. You can find one online, or your doctor can help you.

I Don’t Have the Time: A full schedule -- because of babysitting the grandkids, other family obligations, housework, etc. -- often is cited as a reason to skip exercise. When you think about all the benefits of regular physical activity, and the minimum time required (150 minutes a week of moderate aerobic activity), the answer is clear: If you want to stay healthy, you can find the time.

My Heart’s Fine: It’s not just about your heart. Regular exercise also helps your lungs, muscles, and your entire circulatory system. It’s about benefits that can include lower blood pressure, better bone and joint health, and less chance of things like colon cancer and diabetes.

I Don’t Want to Fall: Falling can be a problem for older adults. But with regular physical activity, including exercises that promote proper balance -- exercises that you can do almost anytime, anywhere -- you can help prevent the falls that hurt so many older adults. Your doctor can point you in the right direction.

I Worry More About My Brain: Exercise is great for your brain. Experts say not only can exercise help you stave off mental health issues like depression and anxiety, it can also help you stay on task and be better able to move from one to-do item to the next. Healthy body, healthy mind.

Reviewed by: Sabrina Felson, MD on January 11, 2019

Sources:

World Health Organization: “Physical Inactivity: A Global Public Health Problem.”
CDC: “Physical Activity and Health: A Report of the Surgeon General.”
National Institute on Aging: “How Exercise Can Help You.”
National Institute on Aging: “Exercising with Chronic Conditions: Heart Disease, Diabetes, Arthritis, and Osteoporosis.”
Postgraduate Medical Journal: “Physical activity is medicine for older adults.”
American College of Cardiology: “Regular Exercise Prevents Heart Disease in Elderly Adults.”
American Heart Association: “American Heart Association Recommendations for Physical Activity in Adults and Kids.”
National Institute on Aging: “Overcoming Barriers to Exercise: No More Excuses.”
National Institute on Aging: “Exercise and Physical Activity: Getting Fit for Life.”
National Institute on Aging: “Flexibility.”
National Institute on Aging: “Yoga and Older Adults.”
National Institute on Aging: “How to Stay Safe During Exercise and Physical Activity.”
Cell Metabolism: “Enhanced Protein Translation Underlies Improved Metabolic and Physical Adaptations to Different Exercise Training Modes in Young and Old Humans.”
The New York Times: “The Best Exercise for Aging Muscles.”
Frontiers in Endocrinology (Lausanne): “Aging Hallmarks: The Benefits of Physical Exercise.”
National Institute on Aging: “Activities for All Seasons: Fun Ideas for Being Active All Year.”
The Journal of the American Osteopathic Association: “Effects of Group Fitness Classes on Stress and Quality of Life of Medical Students.”
BMC Geriatrics: “Regular group exercise contributes to balanced health in older adults in Japan: a qualitative study.”
Journal of Physical Activity & Health: “Predicting adherence of adults to a 12-month exercise intervention.”
Gerontology & Geriatric Medicine: “Barriers, Motivations, and Preferences for Physical Activity Among Female African American Older Adults.”
U.S. Department of Health & Human Services: “Physical Activity Guidelines for Americans (second edition).”
National Institute on Aging: “Balance.”
U.S. Department of Health & Human Services: “Older Adult Health Facts.”
National Institute on Aging: “Feel Down? Get Up! Emotional Benefits of Exercise.”

Much Love, Dr.Shermaine #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell

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“Possessing Kingdom Work Ethics!”

“He who is slothful in his work is a brother to him who is a great destroyer.” (Proverbs 18:9 NKJV).

God’s interested in what you do for work; but He’s also interested in HOW you do it. The truth is, your prospects for the future are determined by your Work Ethic. With that said, let’s look at some work habits from the book of Proverbs to Avoid or Acquire if you want to attain God’s Blessings:

LAZINESS: “I went past the field of the sluggard, past the vineyard of the man who lacks judgment; thorns had come up everywhere, the ground was covered with weeds, and the stone wall was in ruins. I applied my heart to what I observed and learned a lesson from what I saw: A little sleep, a little slumber, a little folding of the hands to rest—and poverty will come on you like a bandit and scarcity like an armed man.” (Proverbs 24:30-34 NIV).

Laziness produces Lack just as surely as a thief will rob you! The Bible says lazy people are:

(a) Procrastinators. “…A little sleep, a little slumber, a little folding of the hands…” They’re the ones who always say, “I’ll do it tomorrow,” but tomorrow never comes!

(b) Expensive to Maintain. “He who is slothful in his work is a brother to… a great destroyer.” They complain, cut corners, cripple businesses and cause hardship! Their destruction is always Great!

(c) Quitters. They quit before the job’s finished! “The lazy man does not roast his game…” (Proverbs 12:27 NIV). Did you catch that? He actually takes the time to hunt the deer, but he won’t clean it or cook it! These are the type of people where unfinished projects fill their lives: half-built cupboards, half-painted rooms, half-tidied garages! Sound familiar?

(d) Masters of Excuses. “The sluggard says, ‘There is a lion outside!’ or, ‘I will be murdered in the streets!’” (Proverbs 22:13 NIV). These are the people that when they run out of Credible Excuses, they use Ridiculous ones instead! He “…will not plow because of winter…” (Proverbs 20:4 NKJV). In other words, he’ll say things like: “You want me to get sick going to work in this weather?” Or if it’s warm he’ll say, “It’s way too nice for work!” Saints, unlike him, as Believers, whatever your work assignment should be, do it conscientiously! And the word “Conscientious” simply means: “Diligent and thorough in carrying out one’s work or duty.” Don’t let Laziness rob you of Legacy! “The time will come when winter will ask you what you were doing all summer.” {Henry Clay}.

Now, if you want to exhibit Kingdom Work Ethics, here’s a character quality you need to develop instead: DILIGENCE! When asked, “What’s your biggest challenge?” employers usually say, “Finding and keeping good people.” Why? Because it makes or breaks any business or ministry! “He becomes poor who works with a slack and idle hand, but the hand of the Diligent makes rich.” (Proverbs 10:4 AMP). Diligence calls for being self-disciplined, motivated, alert, dependable, and entails following through! The Bible says, “A lazy man does not roast his prey, But the precious possession of a man is Diligence.” (Proverbs 12:27 NASB). Charles Kingsley said it best: “Thank God every morning when you get up, that you have something to do that day which must be done, whether you like it or not. Being forced to work and forced to do your best will breed in you temperance and self-control, diligence and strength of will, cheerfulness and content, and a hundred virtues which the idle never know.”               

Diligent workers you pay well because they’re always worth their wages: The Bible says: “The plans of the DILIGENT lead to PROFIT…” (Proverbs 21:5 NIV). In God’s system the boss should profit by you and you should profit by him. Do you want to prosper? Then see that your employer prospers! Diligent workers rejoice in this, lazy workers resent it. Diligence, not politics and manipulation, will get you promoted! The Bible says: “Diligent hands will rule, but laziness ends in slave labor“. (Proverbs 12:24 NIV). In God’s economy you determine whether you become “ruler” or “slave” by how hard you’re willing to work! Lazy employees complain about the unfair boss, the biased system, the ‘company men’ who look out for the boss and the boss who looks out for them. They want the privileges others get, but they’re not willing to work for them! “The sluggard craves and gets nothing…” (Proverbs 13:4 NIV). The Bible then says of him: “The sluggard’s craving will be the death of him, because his hands refuse to work.” (Proverbs 21:25 NIV). “…but the desires of the diligent are fully satisfied.” (Proverbs 13:4 NIV). The Diligent get it all: the satisfaction of a job well done, a reputation for integrity, the trust of others, job security, profit, promotion, and most importantly, the Master’s “Well done“! So which is it going to be? “Lazy hands make a man poor…” or “Diligent hands bring wealth.” (Proverbs 10:4 NIV). Choose ye this day…Selah…

Now, the SLUGGARD is something, but the ANT is something altogether different! When it comes to having Kingdom Work Ethics, the Bible advises: “Go to the ANT…consider its ways and be wise” (Proverbs 6:6 NIV). These tiny giants of industry teach us valuable principles for living. Observe three key elements about them:

(1) The ant “…has no commander, no overseer or ruler.” (Proverbs 6:7 NIV). The New Living Translation puts it like this: “…they have no prince or governor or ruler to make them work.” Nobody has to get them out of bed in the morning or coax them to get moving. Nobody supervises their work or enforces quality standards on them. Nobody needs to micro-manage the ant’s time on the job or make sure they start punctually, put in a full day’s work, or pull their weight. Nobody needs to make sure they don’t clock out early. Ants are self-motivated and driven by their own high standards, not by rules, regulations or the fear of being fired. John Maxwell said it best: “A great leader’s courage to fulfill his vision comes from passion, not position.”

(2) It “…stores its provisions in summer and gathers its food at harvest.” (Proverbs 6:8 NIV). While everybody else is complaining about the heat (the economy, politics, etc.), the hard working ant just keeps preparing for the future. Later, in the more moderate temperatures of harvest time, it still continues gathering. Disregarding the conditions, the ant works diligently, with unbroken focus. Then while others are struggling to survive, it feasts on the fruits of its labor. “Productivity is never an accident. It is always the result of commitment to excellence, intelligent planning, and focused effort.” (Paul J. Meyer).

(3) The ant is no haphazard, disorganized drifter wandering around aimlessly, looking for something to do. The Bible says, “…they have no prince or governor or ruler to make them work.” The ant can do without directions! He knows exactly what he’s there for and where and how to do it. He’s goal-directed, focused, determined and unstoppable! And as silly as it may sound, you can’t keep a good ant down! It’d be nice if we could say that about all Believers! “Nothing so conclusively proves a man’s ability to lead others as what he does from day to day to lead himself.” (Thomas J. Watson, Sr.).

The ant is one of God’s most self-motivated creatures. What pushes them to pursue and possess never comes from people on the outside, but from the purpose they carry on the inside. Stephen R. Covey said: “Motivation is a fire from within. If someone else tries to light that fire under you, chances are it will burn very briefly.” In other words, stop waiting for confirmation and validation from other people! Believe in what God has purposed for you, then pursue it with tenacity!
                
Ants are also the “super-weight lifters” of the animal kingdom. They are strong in relation to their size and can carry objects ten to twenty times their own weight—some species can carry objects up to fifty times their own weight! Ants are able to carry these objects great distances and even climb trees while carrying them! So you get a crystal-clear picture about what the ant can carry, listen: What an ant carries is comparable to a 100-pound person picking up a small car, carrying it seven to eight miles on his back and then climbing the tallest mountain while still carrying the car! In other words, an ant can carry its purpose, as big as it may be, all by himself! Kingdom Work Ethic: Be Self-Motivated!
                
In addition, nothing contributes more to success than SKILLFULNESS! Skilled workers excel by study, practice and hard work! For them, second best is unacceptable! There’s a quote I love, it says: “Play like you’re in first, but train like you’re in second.” The Bible says: “Observe people who are good at their work—skilled workers are always in demand and admired; they don’t take a back seat to anyone” (Proverbs 22:29 MSG). However, Skillfulness isn’t genetic; you don’t inherit it, you work for it! You burn the midnight oil, stretch to your limits and refuse to ‘settle’. Watch a skilled craftsman; your esteem rises at their attention to detail, refusal to cut corners, patience, dedication and pride of product. They inspire confidence, respect and trust. There’s no more practical demonstration of genuine Christianity than being a skilled worker. When skilled workers speak, people listen. If you doubt that, try sharing your faith with those who see you being dishonest, shoddy and careless! Therefore, if you don’t possess this Kingdom Work Ethic as yet, remember this: It’s always better to be silent until you earn the right to be heard!               

Saints, whatever your work, “…do it all in the name of the Lord Jesus, giving thanks to God the Father through Him” (Colossians 3:17 NIV). We’re obligated to ‘raise the bar’ because we’re Christ’s Representatives! We have a charge to set the industry standard for excellence! Knowing we follow Christ should always give those we work with confidence that they’ll get nothing but the best from us! The skillful worker can never lose, because God promises that their work will inevitably attract the attention of people who’ll promote them and reward them! “Do you see a man skilled in his work? He will serve before kings; he will not serve before obscure men.” (Proverbs 22:29 NIV). People of God, you may start at the bottom of the ladder, but when you possess Kingdom Work Ethics, your destination is always a rung higher up!

“The wicked man earns deceptive wages, but he who sows righteousness reaps a sure reward.” (Proverbs 11:18 NIV). Those who possess Kingdom Work Ethics also practice HONESTY! One poll cited by newsman Paul Harvey stated that 40% of American workers admitted stealing on the job, and 20% felt justified! Their rationalizing includes: “Everybody’s doing it, why shouldn’t I?“; “The boss can afford it, he won’t miss it.“; “It’s only small stuff, it won’t make any difference.“; “The company owes me, I’m just taking what’s mine.” and “I deserve it, I’ve worked hard and never been compensated.” But what does God’s Word say about this? “The wicked man earns deceptive wages…” (Proverbs 11:18 NIV). God says deceiving your employer by stealing time and materials or delivering an inferior product and service, is considered in His eyes: “wicked“. Now, that’s what you call strong language! But if you think about it: Of all people, Believers should be trusted as followers of Christ to be honest, work for their wages and provide the highest quality service! In the words of Sophocles, “Better to Fail with Honor than Succeed by Fraud.”

The Word of God admonishes: “And don’t say anything you don’t mean. This counsel is embedded deep in our traditions. You only make things worse when you lay down a smoke screen of pious talk, saying, ‘I’ll pray for you,’ and never doing it, or saying, ‘God be with you,’ and not meaning it. You don’t make your words true by embellishing them with religious lace. In making your speech sound more religious, it becomes less true. Just say ‘yes’ and ‘no.’ When you manipulate words to get your own way, you go wrong.” (Matthew 5:33-37 MSG). Heirs of God are Honest Representatives of God!  
             
Now, for the record, Believers, it’s not smart to steal, even if you don’t get caught! The Bible says: “Ill-gotten gains do not profit…” (Proverbs 10:2 NASB). You may take it, but you won’t benefit from it! Why? Because God’s Word declares: “Wealth obtained by fraud dwindles, But the one who gathers by labor increases it.” (Proverbs 13:11 NASB). No matter how you try to “justify” it, you can’t do the wrong thing and get the right result! Not only will you have trouble, you’ll bring trouble on those who love and need you most! How? God’s Word further declares: “He who profits illicitly troubles his own house…” (Proverbs 15:27 NASB). The job loss, damaged reputation, humiliation, legal costs and consequences are a ‘bill’ the whole family pays for, often ending in shame and divorce and affecting several generations! Your spouse deserves an honest partner. Your children deserve a role model they can emulate, confident the path you walk is safe for them to follow. Don’t you agree? “Level with your child by being honest. Nobody spots a phony quicker than a child.” (Mary MacCracken).

Whether a Babe in Christ, or a Babe in Age, you better be careful how you lead them! “But whoever causes one of these little ones who believe in and acknowledge and cleave to Me to stumble and sin [that is, who entices him or hinders him in right conduct or thought], it would be better (more expedient and profitable or advantageous) for him to have a great millstone fastened around his neck and to be sunk in the depth of the sea.” (Matthew 18:6 AMP).    
           
Keep in mind: If you don’t Practice Honesty, You Will Perfect Deceit! Now, “Deceit” means to “deliberately mislead into believing something false or to give a mistaken impression.” It’s Latin Origin “Decipere” means to “ensnare or cheat.” With that said, in the beginning, the enemy deceived Eve into believing that she should eat of the tree of good and evil. He took God’s Words and manipulated them, thereby leading her to eat via deceit. That reminds me of Thomas Jefferson’s quote: “Do not bite at the bait of pleasure, till you know there is no hook beneath it.” Unfortunately, many people practice this same kind of deception so often, that they consider it “doing what we have to do to get ahead or to make it in this life”. But beware, whenever you use deceit to get what you want, you are practicing witchcraft! And what is witchcraft? Webster defines it as: “A magical or irresistible influence, attraction, or charm.” Which is why we must be careful that we don’t deceive people to get things for ourselves. God was very straightforward in dealing with witchcraft in the Word. He would not even allow someone that practiced it to live in the Old Testament! The reason being, that witchcraft takes His place! It causes us to use our own ways, tricks, and manipulative skills to get what we want instead of relying on God to give it to us! As people of God, we ought not to carry ourselves in a manner that would attach such words as thief; cheat; or deceiver to our character! Such descriptions are Devilish, not Divine!

Deceiving causes us to have the image of Satan rather than the image of the Savior! “And I’m not changing my position on this. I’d die before taking your money. I’m giving nobody grounds for lumping me in with those money-grubbing “preachers,” vaunting themselves as something special. They’re a sorry bunch—pseudo-apostles, lying preachers, crooked workers—posing as Christ’s agents but sham to the core. And no wonder! Satan does it all the time, dressing up as a beautiful angel of light. So it shouldn’t surprise us when his servants masquerade as servants of God. But they’re not getting by with anything. They’ll pay for it in the end.” (2 Corinthians 11:12-15 MSG) Understand that the devil is totally powerless without deception! He cannot do anything to us unless he first deceives and this is how he manipulates situations around us. Christians are to be upright and do things based on a Godly standard so that we reflect our Father God in our actions. But when we lie, steal and deceive people, we are behaving like the enemy and his image gets the glory! When we carry ourselves in such manner, we in essence, display the “Mark of the Beast” showing everyone whose side we’re really on! So I beseech you this day to stop dealing in deception to get what you want or even what you need. The Bible still says, “And my God will liberally supply (fill to the full) your every need according to His riches in glory in Christ Jesus.” (Philippians 4:19 AMP). So stop trying to supply what God alone has the resources to “…fill to the full…”. 
              
While we’re dealing with this, I also feel the need to add, stop deceiving people and making them think you are okay when you are not! Don’t you know if no one knows there is something wrong, then no one can help? And then you feel alone and unwanted because it seems people don’t care, when it’s really because you have deceived them into believing all is well! Be on the up and up and walk uprightly before God and others! And what’s the benefit to walking uprightly? “For the Lord God is a Sun and Shield; the Lord bestows [present] grace and favor and [future[ glory (honor, splendor, and heavenly bliss)! No good thing will He withhold from those who walk uprightly.” (Psalm 84:11 AMP).

People of God, you have a Godly image to uphold, therefore, walk like it and behave like it! Whether in our personal relationships, in the church, in our homes, or in the workplace, God wants us to keep our words and actions straightforward and on the up and up, as a reflection of Him! “…we are Christ’s ambassadors…Christ’s personal representatives…” (2 Corinthians 5:20 AMP). Therefore, “Whoever says he abides in Him ought [as a personal debt] to walk and conduct himself in the same way in which He walked and conducted Himself.” (1 John 2:6 AMP).

Kingdom Citizens Live By Kingdom Ethics, And Compromise Is Never an Option! Which is why the Apostle Paul gave us further admonishment to the Behavior of the Believer:

Romans 12:9-21, "Love from the center of who you are; don’t fake it. Run for dear life from evil; hold on for dear life to good. Be good friends who love deeply; practice playing second fiddle. Don’t burn out; keep yourselves fueled and aflame. Be alert servants of the Master, cheerfully expectant. Don’t quit in hard times; pray all the harder. Help needy Christians; be inventive in hospitality. Bless your enemies; no cursing under your breath. Laugh with your happy friends when they’re happy; share tears when they’re down. Get along with each other; don’t be stuck-up. Make friends with nobodies; don’t be the great somebody. Don’t hit back; discover beauty in everyone. If you’ve got it in you, get along with everybody. Don’t insist on getting even; that’s not for you to do. “I’ll do the judging,” says God. “I’ll take care of it.” Our Scriptures tell us that if you see your enemy hungry, go buy that person lunch, or if he’s thirsty, get him a drink. Your generosity will surprise him with goodness. Don’t let evil get the best of you; get the best of evil by doing good." (MSG)

This is the Conduct of a Christian...Even On a 9-5!



Much Love, Dr.Shermaine #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)