Tips for Seniors Who Want to Burn Body Fat and Get Better Sleep

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Please check out this fantastic article by Karen Weeks of Elderwellness.net on optimizing sleep in older individuals.

By Karen Weeks

karen@elderwellness.net

It’s a well-known fact that we burn calories while we sleep. Therefore, the higher the quality of our sleep, the more fat we will burn throughout the night. But sleep and body fat are even more intertwined than that. Lack of sleep, which is common among seniors, can lead to weight gain, and excess body fat can impede your quality of sleep. It’s a vicious cycle.

If you’re a senior, there are steps you can take to maximize the calories you burn during sleep, and there are also practical things you can do throughout the day that will help you reduce body fat and get better sleep. Here’s what you need to know.

Eat Better

Eating well is a cornerstone of healthy living. And yes, it can even help you sleep more soundly.  If you’re super busy and fast food is a part of your normal routine, consider getting an electric pressure cooker. That way, you can cook fast, healthy meals at home and avoid the consequences of fast food. Before you buy anything, check out reviews of various pressure cookers to compare quality, prices, and ease of use.

It’s also worth considering that there are certain foods you can eat late at night that will give your metabolism a boost, which will help you burn more calories in your sleep. Protein shakes, pistachios, plain yogurt, strawberries, and cheese are just a few examples of healthy late-nightsnacks. Just be sure to keep the portions under control so that your body isn’t working too hard to digest, which can keep you from falling asleep.

Get a Move on It

Exercise is another thing that can help you lose body fat and get better sleep. Not only that, but it also comes with a number of mental health benefits, such as improved self-confidence and reduced stress, anxiety, and depression.

There are many types of exercise that are safe and beneficial for seniors. Many older adults opt for low-impact movements like swimming, cycling, brisk walking, and using the elliptical. The important thing is that you find something you enjoy and that you do it for at least 30 minutes a day, even if you need to break it into 10- or 15-minute segments.

When you have a solid exercise routine, you will have more energy throughout the day and it will help you feel more tired by bedtime. Morning and afternoon routines tend to work best for improving sleep, as exercising in the evening can make it difficult to fall asleep.

Establish a Killer Bedtime Routine

If you want to get better sleep and burn off more calories, you need a bedtime routine. This can include anything that helps you fall and stay asleep. Try to go to bed and wake up at the same time each day (even on weekends). Also, try a variety of activities that help you wind down and get ready for sleep. Taking a warm bath, listening to soft music, practicing yoga, meditating, and reading a book are all things that can put you in the right frame of mind to drift off.

Make Your Bedroom Dark, Quiet, and Cool

Your bedroom is also important when it comes to healthy sleep, so make sure this space promotes relaxation by keeping it dark and quiet leading up to bedtime and throughout the night.

Keeping the temperature a little cooler can improve sleep as well. Moreover, consider removingthe use of electronic devices (e.g., smartphones, tablets, TVs, etc.) from your bedtime routine, as the blue light emitted from the screens can be a sleep disrupter.

If you want to reduce your body fat and get better sleep, make sure you’re following a healthy diet and exercise routine. Also, create a good bedtime routine and turn your bedroom into a sleep haven. Just because poor sleep is common among seniors doesn’t mean you have to accept it as your fate. Making little changes like these might be all it takes to help you improve your overall health and well-being.

Why Influencer Marketing Is Key In The Fitness Industry

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Influencer marketing has become an integral part of our modern culture, and is increasing in popularity as a way for businesses to capture new customers to purchase their products and services. Since the fitness industry is particularly visually centered, and also because it tends to sit on the cutting edge of brand marketing, many of my fitness friends and I have been able to forge long-standing relationships with brands as we bring awareness to their products, while also solidifying our relationships with our followers. It’s a wonderful symbiosis in which everyone wins – the brand has powerful advertising via social media portals, the influencer is able to garner the loyalty of fans by promoting respected items, and the followers are introduced to new and exciting products, usually with an associated discount as a thank you from the influencer and the company which is selling the product.

One critical component to success with influencer marketing, regardless of whether you are a company or an individual influencer, is to be willing and able to adjust to the changes which tend to occur across social media platforms. For example, Instagram and Facebook fairly recently implemented certain regulations on how a post should be tagged, and such regulations are always subject to change. It is vital to stay abreast of guideline changes as they come down the pike.

Another important aspect of influencer marketing is that influencers should be genuinely passionate about the brands they represent. A prime reason why social media marketing is so popular is that followers believe in the influencers they follow, and they want sound, honest advice on what merchandise or services they can purchase which will enable them to reach their fitness goals. Followers want to know what products an influencer has used to obtain his or her enviable physique, what fitness apparel is the most comfortable, functional and flattering, etc. The more honest an influencer is, the more the audience appreciates any recommendations made by that person.

Dr. Stacey Naito

In a similar vein, companies which turn to social media influencers to promote their products or services meet with the best success when they like the influencer’s overall vibe and messages, as well as the target audience which the influencer has built via social media. Fitness influencers of varying ages can also help to expand brand awareness for a company, as can influencers who have a unique perspective (moms, senior citizens, people with diabetes, etc.).

There are many athletes and fitness professionals who essentially fell into the world of brand influencership, partially because they were well-respected by their fitness peers, but mostly because they behaved with integrity and were transparent with their fans and followers about their experiences and struggles with training, diet, and performance. It makes a huge difference when an athlete speaks from the heart, and such candor helps to build up the brands he or she represents. From a personal perspective, I have never endorsed or promoted a brand or product which I did not wholeheartedly believe in, and I know my followers can tell that I am forthright and honest when I post YouTube reviews, blogposts, etc.

We certainly live in a very different age now, one in which people expect different options for their exercise regimens and meal plans. For example, fitness apps are incredibly popular, especially since most of them have tracking software built in so that a user can enter in goals and track progress. Other people specifically want at-home workouts because they either don’t want to join a gym, or don’t feel comfortable working out in a public environment. That’s where some popular fitness influencers can guide followers to workouts they can perform while they are in the comfort of their own homes.

If you are the owner of a fitness-minded company, and you haven’t explored the world of brand influencer marketing, doing so could take your brand to the next level. For aspiring fitness brand influencers, make sure the brands you post on your profile are congruent with what your followers want to see. As long as you are consistent and honest with your marketing, chances are your brand and your following will steadily grow.

Drink Your Water!

Drink Water. Close Up Man Pouring Water Into Glass. Hydration

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What’s the big deal with drinking water every day anyway?

Well, it turns out that there are a myriad of health benefits which come from drinking water. After all, we are made up largely of water, which exists in our tissues, blood, bone, and organs. In addition, we lose fluid constantly through processes such as breathing, urination, defecation, and skin evaporation. You may not realize it, but proper hydration maintains blood pressure, flushes wastes from the cells in the body, regulates body temperature, and maintains humidity in the airways for optimal oxygenation.

When fluid intake is adequate, the natural process of digestion keeps humming along, and waste products which form are softened by the water content. One sure way to impede the natural process of digestion is to deprive your body of water, which will result in slow transit and constipation. Low water intake can also create an environment in which kidney stones are prone to form.

As if that wasn’t enough, adequate water intake actually enhances physical performance and lubricates the joints. If you have ever struggled through a workout when you haven’t been drinking enough fluids, you know how agonizing it can be to try to power through a routine when you are dry as a bone. And since water is so plentiful in the tissues of the brain, dehydration has a major negative effect on energy levels and concentration. If you’ve ever gotten a headache from dehydration, you know that it can be next to impossible to focus when your head is pounding.

The simple solution? Drink some water!

Lastly, water forms a protective barrier in the skin to plump it up and minimize the appearance of wrinkles. Proper hydration is a simple anti-aging secret which you can easily adopt.

So tell me again why you don’t like to drink water?

Perhaps you are one of those people who never drinks water. If you simply can’t deal with the “taste” of water, then try infusing water with fresh fruits such as lemon, lime, oranges, blueberries, cucumber, strawberries, kiwi, or watermelon. Another option for flavoring your water in a healthy way is to make herbal tea and drink it either hot or cold. You can also turn to foods which have a high water content, which will hydrate you, while also fill you up faster and aid in weight loss if that’s your goal. Most fruits and vegetables are high in water content, but you can also incorporate yogurt, soups or bone broth into your regimen to increase water intake.

Here are my top three guidelines to encourage you to drink more water:

1. Carry an attractive stainless steel or BPA-free plastic container with you everywhere you go. I generally suggest a 1 liter size (which is about 34 ounces), and I also recommend a container which has a sip spout for easy drinking, as well as a handle at the top for easy portability. Ideally, you will consume a full container of water in a day, preferably two. I honestly always have a drinking container with me which I take everywhere. It never leaves my side.

2. Drink a beverage every time you eat something. This way, you will get into the habit of consuming fluids with every food item, which will help wash down the food and will get you to your hydration goals more easily.

3. Eat more fruits and vegetables. Remember that fruits and vegetables have a high water content, and contribute to total water intake.

Seated Stretches To Energize You

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If you work at a desk job, you probably don’t think much about stretching your body and recharging it, but it’s one of the best things you can do for your body and your spirit.

Though I think it’s always best to step away from your desk to increase circulation, stretch, and reset your mind, I know that isn’t always an option. So here are a few stretches which you can do while sitting at your desk. I challenge you to perform these stretches right now as you read this blog post so you can see how easy and quick they are.

NECK CIRCLES:
Inhale, then exhale while dropping your chin to your chest.
As you slowly inhale, rotate your head to the right, bringing your right ear near your right shoulder and stretching the muscles on the left side of your neck.
Keep rotating until your neck is fully extended and pause, then rotate your head while slowly exhaling so that your left ear is now near your left shoulder and you feel a stretch in the muscles on the right side of your neck.
As your chin reaches your chest, finish your exhalation and pause.
Continue in this manner for 5 complete revolutions, then switch directions and perform 5 complete revolutions. Bring head to neutral and take a deep inhale, then slowly exhale.

SHOULDER SHRUGS
With arms at sides, inhale, then raise both shoulders near ears and hold for a count of 5.
Forcibly exhale through open mouth while quickly dropping shoulders.
Repeat 4 more times.

GRIP AND RELEASE
Make fists with both hands, holding for a count of 10.
Spread fingers out wide, holding for a count of 10.
Repeat sequence 2 more times, then shake hands out for several seconds.

OPEN HEART
With bent elbows, reach behind your lower back and clasp your hands together.
Aim to keep your palms together at all times.
Move the shoulder blades together.
Then straighten the elbows.
See if you can lift your arms up, away from your back.

NOTE: If this move is too difficult for you, hold onto a towel or belt, then pull arms outwards to add tension, then lift your arms.