Let's be honest: the thought of exercising often brings up a sense of dread.

Many of us create countless excuses, with "lack of time" being the most popular. But let’s be real — we all know how essential it is.

Exercise is not about achieving that six-pack or preparing for marathons; it’s about maintaining independence, preventing falls, and keeping our strength for those who depend on us. Like many, my priorities regarding exercise have changed over the years.

In my twenties, it was all about aesthetics, fueled by those classic Jane Fonda workout tapes. But now, at 61, I'm focused on health and balance. Exercise has shifted from a chore to a necessity—for me and my family.

• 00:00:00 Opening & Fall Risk Stats
• 00:01:00 The Real Reason to Exercise
• 00:02:30 My Personal Fitness Journey
• 00:04:00 Exercise Anxiety & Gym Intimidation
• 00:05:30 Signs of Aging & Simple Solutions
• 00:07:00 Recommending Movement Options
• 00:11:30 It's Never Too Late to Start
• 00:12:30 Budget-Friendly Fitness
• 00:14:30 Walking Groups & Community Ideas
• 00:16:30 Final Encouragement & Caregiver Tips

As a caregiver to my husband, Mark, who suffered multiple strokes, and as the breadwinner of my household with a daughter in college, excuses come easily. Yet, reaching 61 served as a wake-up call. I need to stay fit not just for myself but for those relying on me.

Gyms have always intimidated me. However, it was a revelation when a friend recommended Pilates. It offered a non-threatening environment among peers of all ages, and to my surprise, it hooked me. The classes fly by, and though they challenge muscles I didn’t know I had, they’re invigorating!

We know the major risks of not exercising are weak muscles and poor balance, notably problematic as we age. Simple activities like Tai Chi can enhance balance, flexibility, and strength, as can yoga and Pilates. Resistance training using weights or bands adds to core strength, crucial for preventing falls. Moreover, staying active doesn’t have to be costly or complicated.

Leisure walking is an excellent, low-impact start for increasing endurance. For those on a budget, free online resources or affordable local community centers, such as senior centers and YMCAs, offer various exercise classes. Medicare beneficiaries could explore Silver Sneakers for cost-effective programs.

For those who haven’t found their exercise niche, give different activities a try—whether it’s dancing, water aerobics, or chair exercises; there’s something for everyone and every mobility level. Move when and how you can; explore free resources on platforms like YouTube. As we move into sunnier days, let’s seize this opportunity to take our health into our own hands.

Exercise is a commitment to ourselves, bolstering our physical and mental well-being. As we age, keeping active is a gift to ourselves — one that promises energy, resilience, and peace of mind.

So, let me know what you’re doing to keep moving. Your journey inspires me, and together we can encourage one another to maintain our health and vitality. Our ultimate goal is to prevent those falls and to adopt a mindset where exercise is good. Thanks for joining me today. I invite you to subscribe for more discussions every Friday, and remember, it’s never too late to start investing in your health. Let’s thrive, not just survive.

Get my new book, 'Surrounded by Love: One's Family Journey Through Stroke Recovery': https://loriwilliams-seniorservices.com/book

To suggest a topic, be a guest or support the podcast, please email

Have you ever wondered how Tai Chi might help aging seniors remain vibrant and active? As an advocate for senior wellness and living, I was eager to explore this topic with my Aunt Edna Silva. Edna is a remarkable woman—a retired registered nurse with six decades of experience and a Tai Chi expert with a passion for helping others. Together, we're uncovering the rich history of Tai Chi and its invaluable contributions to senior health.

Discovering Tai Chi’s Benefits

Our conversation revealed so much more than I’d anticipated—Tai Chi’s benefits extend far beyond the graceful, flowing movements it's known for. Originally founded as a martial art, Tai Chi has evolved into a holistic practice that addresses the critical aspects of fitness that we especially need as we age: aerobic capacity, muscular strength, flexibility, and balance. Edna highlighted compelling research indicating that regular Tai Chi practice can reduce the risk of falls by up to 45%. This is not merely impressive, but a potential life-saving benefit for seniors, turning Tai Chi into an indispensable ally in maintaining independence longer.

Chapters:

00:00 The Impact of Tai Chi on Fall Prevention

01:22 Understanding Tai Chi: Basics and Benefits

03:06 The Origins and Philosophy of Tai Chi

05:52 Tai Chi as a Comprehensive Exercise

11:33 Personal Journey: Discovering Tai Chi

18:50 The Evolution and Styles of Tai Chi

24:40 The Health Benefits of Different Tai Chi Styles

24:50 The Importance of Practice and Perseverance

25:28 Tai Chi as Moving Meditation

29:11 The Five Key Principles of Tai Chi

33:41 Tai Chi for Everyday Health and Independence

44:18 Conclusion and Final Thoughts

A Personal Journey with Tai Chi

Hearing Edna’s personal journey into Tai Chi has been inspiring. Her transition from traditional nursing to a focus on prevention illuminated Tai Chi's profound impact on lifestyle-related health issues. She reminisced about her transformative experiences with Tai Chi, sharing how the unexpected moment of realizing she could aid in keeping others out of the hospital fueled her passion. The serenity and strength she gained from Tai Chi were pivotal—not only in fortifying her own health but in empowering her to guide others toward this peaceful and powerful practice.

The Four Components of Fitness

In exploring Tai Chi deeper, I learned that it seamlessly integrates the four critical components of fitness, addressing the full spectrum of our physical needs. Aerobic fitness is catered to through the continuous rhythmic movements akin to a brisk walk. In my discussions with Edna, I was captivated by how Tai Chi strengthens not just the legs but the upper body through its extensive movements. Flexibility is enhanced through these gentle stretches, providing a supple body that greatly aids in stability and fall prevention. The most intriguing aspect, however, is perhaps its role in improving balance—a vital skill that tends to decline with age. Edna made it clear that with perseverance and regular practice, Tai Chi holds the power to transform one’s health outlook significantly.

Building Community and Wellbeing

The communal aspect of practicing Tai Chi cannot be understated. Through her classes in Tucson and internationally through Zoom, Edna has woven a supportive and inclusive community, where everyone from novices to seasoned practitioners can find joy and improvement. The power of moving together with others, united in purpose and motion, has enhanced the meditative and healing aspects of Tai Chi. In our day-to-day lives, stress reduction is crucial, and this practice offers a unique moving meditation, emphasizing present-moment awareness and fostering tranquility.

Conclusion

Tai Chi stands out as a life-enhancing...

Dementia is not just an individual’s disease. In fact, it’s estimated that it requires two-and-a-half loved ones to care for someone with dementia. And caregiving is a 24/7 job.

Unfortunately, caregivers often neglect their own needs to care for a loved one with dementia. They will delay their own appointments and engagements while enduring the mental, emotional and physical toll of caregiving – which can even leave them in a worse state than those with dementia!

Strategies to manage stress are pivotal. Megan Rowe, Senior Program Manager for the Alzheimer’s Association Dallas and Northeast Chapter, joins us to discuss the 10 symptoms of caregiver stress. Not only that, she’ll discuss ways to alleviate stress and prevent caregiver burnout.

Too much stress can be harmful to both a person with dementia and the caregiver. Often at the beginning, caregivers experience denial about the disease and the impact it’s having on them and their loved one. This leads to them putting off the help their loved one needs as dementia progresses.

Also, caregivers often wonder how they’ll handle it all and experience anxiety as a result. This may be paired with depression, which is often demonstrated through apathy, or giving up due to the burnout and stress. Irritability is also common as a sign someone is exhausted and overwhelmed.

It’s important to get connected with dementia-friendly services in the community to provide support for the caregiver and provide meaningful engagement for the one with dementia. It’s also helpful to prepare for the future, before the situation gets worse. Self-care every step of the way is critical.

Takeaways from this episode:

- Visit caregiver support groups or connect with the Alzheimer’s Association for crisis intervention and helpful resources.

- If your loved one’s behavior is deviating from the norm – maybe they always went to church and now they don’t – that’s a big sign of dementia.

- If you’re over 40 and care for someone over 65, you may qualify for support services, and potentially respite vouchers.

- Churches and other faith-based organizations may offer adult day stay programs to use for a few hours or all day so caregivers can get much-needed time back in their day.

- Use your breaks however you need. If you want a bubble bath, take one! Self-care and recharging is important, and you have permission to do what you love and enjoy.

- Try breathing and meditation apps and YouTube videos to use for as little as 15 seconds, as well as physical activity to help reduce stress and help overall wellbeing. (Even better if you can get your loved one to join!)

-There’s a lot to do to prepare for memory care, including paperwork, so don’t wait until an emergency strikes to research memory care assistance.

- Keep your doctors’ appointments in addition to your loved ones’. Maintaining your health is best for everyone involved.

Get my new book, 'Surrounded by Love: One's Family Journey Through Stroke Recovery': https://loriwilliams-seniorservices.com/book

To suggest a topic, be a guest or support the podcast, please email Lori@Loriwilliams-seniorservices.com

For more senior resources and to sign up for the newsletter, please visit:

https://www.facebook.com/LoriWilliamsSeniorServices/

https://www.instagram.com/theloriwilliams/