7 Important benefits of Tai Chi for seniors

So What Is Tai Chi?

Tai Chi is a gentle form of exercise that originated in ancient China and has been practiced for centuries. It is especially beneficial for older people, as it is low-impact and promotes balance, flexibility, and relaxation. Here are some specific benefits of Tai Chi for older people:

Improves balance: Tai Chi movements are slow and deliberate, which helps older adults improve their balance and reduce their risk of falling.
Increases flexibility: Tai Chi involves a range of gentle movements and stretches that can help older adults improve their flexibility and range of motion.
Reduces stress: Tai Chi is a gentle and meditative exercise that can help older adults reduce stress, anxiety, and depression.
Low-impact: Tai Chi is a low-impact exercise that puts little strain on joints and muscles, making it ideal for older adults who may have mobility issues or joint pain.
Improves cardiovascular health: Tai Chi can improve cardiovascular health by increasing circulation and reducing blood pressure.
Strengthens muscles: Tai Chi involves slow, controlled movements that can help older adults strengthen their muscles and improve their overall fitness.
Promotes relaxation: Tai Chi is a calming and meditative exercise that can help older adults relax and reduce tension.

Overall, Tai Chi is a safe and effective form of exercise for older adults that can help improve their physical and mental well-being.

What are the different forms of Tai Chi?

There are several different forms of Tai Chi, each with its own set of movements and techniques. Here are some of the most common forms of Tai Chi:

Yang Style Tai Chi: This is the most popular form of Tai Chi and is characterized by its gentle, flowing movements. Yang Style Tai Chi is a good option for beginners and older adults, as it is low-impact and easy to learn.
Chen Style Tai Chi: Chen Style Tai Chi is more dynamic and physically demanding than Yang Style Tai Chi. It involves faster movements and more complex techniques, making it a good option for those who are looking for a more challenging workout.
Wu Style Tai Chi: Wu Style Tai Chi is characterized by its smaller, more compact movements. It is a good option for those who may have mobility issues or who are looking for a low-impact form of exercise.
Sun Style Tai Chi: Sun Style Tai Chi combines elements of Tai Chi with other martial arts, such as Xingyi and Bagua. It involves a mix of slow, flowing movements and faster, more explosive techniques.
Hao Style Tai Chi: Hao Style Tai Chi is a relatively new form of Tai Chi that is characterized by its emphasis on internal energy and meditation. It involves slow, gentle movements and is considered to be one of the most meditative forms of Tai Chi.

These are just a few examples of the many different forms of Tai Chi. Each form has its own unique set of movements and techniques, so it’s important to try different styles to find the one that works best for you.

Conclusion

Tai Chi is a wonderful form of exercise for seniors. It offers a range of benefits, from improving balance and coordination to reducing stress and anxiety to improving physical strength and flexibility.

Tai Chi is easy to learn, and the gentle movements can be adapted to match your level of fitness. The slow, fluid motions are easy on your joints and can help improve your balance, posture, and overall physical health.

As an added bonus, Tai Chi is also known to be calming and meditative, offering an emotional boost as well. No matter what your age, Tai Chi can be a beneficial addition to your everyday routine.

How Do I Get Started

There are many resources available for learning Tai Chi in the USA. Here are some options:

Local community centers: Many community centers and senior centers offer Tai Chi classes. These classes are often taught by experienced instructors and are open to people of all ages and fitness levels.

Martial arts schools: Many martial arts schools offer Tai Chi classes as part of their curriculum. These classes are often taught by experienced Tai Chi instructors who are also trained in other martial arts.

YMCA: Many YMCA locations offer Tai Chi classes, often at a reduced cost for members.

Tai Chi organizations: There are several Tai Chi organizations in the USA, such as the Tai Chi for Health Institute and the Tai Chi Association of America. These organizations offer resources such as teacher training programs, workshops, and events.

Online resources: There are many online resources available for learning Tai Chi, such as instructional videos, books, and articles. Some popular websites include Tai Chi for Health Institute, Yang’s Martial Arts Association, and Tai Chi Foundation.

No matter where you decide to learn Tai Chi, it’s important to find a qualified instructor who can guide you through the practice safely and effectively.

Paul Windust

Passionate about how we deal with getting older and maintaining both our physical and mental wellbeing. I’m keen to take life head on and explore the challenges and possibilities we face as we age in a positive and honest way.

Teaching English to non-native Speakers

Are you passionate about the English language, culture, and education? Are you wondering how you can teach English to non-native speakers? Teaching English as a second language is an incredibly rewarding experience, but it requires a thoughtful approach in order to provide the best results. In this blog post, we’ll explore the most effective ways to help non-native English speakers get the most out of their lessons and maximize their language acquisition.

As an English speaker and teacher, it’s important to recognize the importance of making language learning relevant and meaningful. The goal should be to develop an effective method that allows learners to engage with English naturally and excitingly.

To do this, you must incorporate activities, materials, and resources that are meaningful and relevant to the student’s needs, interests, and learning style. If done correctly, students can learn English not just for the sake of passing a test or gaining a certificate, but for personal growth and development.

Bringing English to Life

In addition to making English learning relevant and meaningful, you must also think of creative and innovative ways to make your lessons enjoyable. By adding some fun activities into the lessons, students are more likely to be engaged and motivated to learn. Incorporating games, songs, pictures, and activities that students can relate to vastly improves student engagement. In addition, by switching up the order of activities and introducing novel and fun ideas, the lessons become more dynamic and engaging.

For example, role-playing scenarios that allow learners to practice their speaking and listening skills in a safe and encouraging environment are a great way to get your students to speak the language. During these scenarios, teachers should strive to promote collaborative learning, which helps all students become more involved and engaged with the material. This type of activity also gives learners the chance to build their confidence as they practice their English in a more authentic setting.

By providing students with regular, honest, and constructive comments, they will be able to identify areas where they need to improve and become better versed in the language. Additionally, teachers should model correct pronunciation, grammar, and sentence structure, which will help learners gain the insight and feedback they need to become proficient in English.

Incorporating Different Learning Styles

Be aware of the different learning styles among their students, and take the time to understand which approach works best for each individual. For example, some students may prefer a hands-on approach, while others may benefit from more visual or auditory instruction. It’s important to present the material in ways that take into account the different needs of each student.

In addition to incorporating different learning styles, aim to create lessons that offer plenty of opportunities for practice and positive reinforcement. It’s important to provide real-world experiences or simulations that allow students to practice their new language in meaningful contexts. This can help to build their confidence and proficiency in English and allows them to gain an understanding of their capabilities.

Remember to make sure you provide access to quality resources and materials for your students. This includes books, websites, videos, podcasts, and other materials that can help to supplement classroom learning. By introducing these materials, students can continue to build their English skills even after the lesson has been completed.

By taking a thoughtful and comprehensive approach to teaching, you can ensure that your students get the most out of their lessons and maximize their language acquisition. With the right resources, activities, and materials, English learners can discover a world of new possibilities and open up their lives to a whole new level of communication.

How to Access Quality Resources

One great way to access quality resources and materials for language learning is to use digital language learning websites and apps. These digital platforms provide students with interactive activities and games that can help them to learn English quickly and easily.

In addition to digital language learning tools, there are several other useful resources that teachers can use. For instance, there is a wide variety of online English tutoring services that can provide students with one-on-one guidance and assistance. This can be particularly helpful for students who need more individualized assistance to improve their language skills.

Furthermore, there are many online forums and social media groups dedicated to language learners. These spaces provide students with the opportunity to interact with fellow language learners and to get advice and feedback from experienced English speakers.

Creating a Positive and Supportive Environment

Creating a positive and supportive environment is essential for teaching English to non-native speakers. An engaging and enthusiastic language teacher can set the tone for the entire learning process. When students feel comfortable and encouraged, they are more likely to be engaged and motivated in their learning. This can help them take risks with the language and develop the confidence to apply their knowledge in real-world situations.

Besides providing support, as an English teacher you should also create an atmosphere that encourages students to ask questions and offer their opinions. This helps to foster an environment of collaborative learning, where students can learn from each other and grow together. Open discussions, debates, and projects can also help students develop their communication skills and practice speaking the language.

To facilitate effective learning, teachers should also establish a clear structure. By providing students with organized resources, clear expectations, and a timeline, teachers can ensure that their students have the necessary tools and guidance to stay on track. Additionally, teachers can also introduce activities and projects that allow students to use their English skills in meaningful and creative ways.

Tracking Progress and Celebrating Success

Tracking progress, and celebrating success is an important part of motivating students to engage in the learning process. Recognizing milestones and celebrating wins, no matter how small, is essential in helping students maintain their enthusiasm and drive throughout the course. This can be done through monthly or weekly group activities, games, or contests.

Creating clear benchmarks and ongoing assessments are essential. By tracking progress throughout the course, teachers can easily identify areas of strength and improvement as well as areas where further support and instruction may be needed. This type of individualized insight can help inform educators on how to best tailor their instruction for each student and adjust the learning plan accordingly.

By building a culture of recognition, collaboration, and motivation, teachers can create an environment that encourages their students to remain enthusiastic and focused on their goals. Ultimately, a positive and supportive learning environment is the key to teaching English to non-native speakers effectively and helping them reach their learning objectives.

Conclusion: Tips for Teaching English

In conclusion, teaching students English is an incredibly rewarding task with tremendous potential. Both native-speaker teachers and students alike need to approach the learning process in a positive and supportive manner to facilitate language development.

By creating a culture of recognition and collaboration, teachers can create an environment that allows non-native speakers to feel free to make mistakes and express themselves, while developing their English proficiency, in grammar, vocabulary, and language skills.

Additionally, it is essential to provide individualized support and feedback in order to track progress and celebrate successes along the way. Finally, these approaches must be tailored to each student, taking into account the different learning styles, interests, and experiences of each individual.

By implementing these strategies, a good English teacher can bring the language to life for the non-native speaker, allowing them to reach their learning objectives and develop their skills in a safe and supportive environment.

Language Learning Tools and Resources

TESOL International Association: TESOL is a professional organization for English language teachers. They offer a range of resources, including conferences, online courses, and publications.
The American TESOL Institute: The American TESOL Institute offers online and in-person courses for teachers who want to get certified in TESOL.
The Center for Adult English Language Acquisition (CAELA): CAELA is a national resource center for adult ESL education. They offer professional development opportunities for teachers and have a range of resources available on their website.
The National Council of Teachers of English (NCTE): NCTE is a professional organization for English language arts teachers. While not specifically focused on teaching English as a foreign language, they offer resources that may be useful for teachers of English language learners.
The American English website: This website is maintained by the U.S. Department of State and offers a range of free resources for teachers of English language learners. They have lesson plans, videos, and other materials available for download.
Colorín Colorado: This website is a bilingual site for educators and families of English language learners. They have resources for teachers, including articles, lesson plans, and teaching strategies.
ESL Library: ESL Library offers a range of lesson plans, activities, and materials for English language teachers. They have resources for different proficiency levels and different age groups.
EnglishCentral: EnglishCentral is a website that offers a range of interactive video lessons for English language learners. Teachers can create accounts and assign lessons to their students.
Duolingo: Duolingo is a language learning app that can be used by English language learners to practice their skills outside of the classroom. Teachers can create accounts and track their students’ progress.
University of West Florida
The TEFL Org
Teaching English in the United States

Paul Windust

Top tips on how to change your career at 50

When embarking on a career change over the age of fifty, it is important to consider at least some of the following factors.

Skills and interests: Assess your skills, experience, and interests and determine how they align with the new career you are considering

Job market demand: Research the job market demand for the new career you are interested in, and determine if it is a growing field with job opportunities.

Salary and benefits: Consider your current financial situation and compare the potential salary and benefits of the new career to your current one.

Learning curve: Assess the amount of time and effort required to gain the necessary skills and experience for the new career, and determine if you are willing and able to make the necessary commitment.

Age discrimination: Be aware of age discrimination and research the company culture and policies before applying for a job.

Networking: Utilize your current network and build any new connections in the industry to help you make a smooth transition to any potential employer. LinkedIn is vital for this.

Take stock of your current skills and how they can help you with a career change

Do your present abilities correspond to the occupation you want to pursue? Even if there is not a direct correlation, there should be skills and experience that will relate to the new undertaking.

For instance, if your current role entails supervising a small office, then you must have some management know-how and be comfortable with the most common workplace software such as MS Word, and Excel, or creating slideshows and training materials.

Have you registered for an online course or a career boot camp? Talk about that, regardless of whether you found it challenging. Being aware of your strengths and deficiencies is not something to shy away from; rather, it can be your go-to reply when asked about something you’re not great at or a perceived shortcoming.

How to answer the, “What are you not good at or describe a challenge you had to overcome.”

…I recently signed up for an online career bootcamp. The course was focused on teaching me how to make a resume, write a cover letter, hone my interview skills, understand what employers are looking for, and practice job search strategies.

At times, the bootcamp was difficult to keep up with. Nevertheless, I learned a lot and saw how I can increase my chances of landing a job in today’s competitive market. Completing the bootcamp has given me a greater appreciation of what employers look for when evaluating potential hires and I can use this knowledge to make myself shine among other applicants…

Answers like these, show that you identified something you need to improve (don’t say weakness), you’ve addressed it, and taken steps to overcome and add it to your skill set.

Have confidence in your abilities and experience

Interviews and CVs need to project confidence in your ability to transfer your skills (whatever they may be) to the role you are looking for. Don’t shy away from gaps in jobs, create a positive around what that break meant for you, and what you did.

Since COVID, gaps in CVs don’t ring the same alarm bells that they once did. We all had different experiences, hence why so many older job seekers are looking to change careers. Be prepared to explain your rationale for changing roles or careers and be positive!

Some example reasons for looking to change career

Changing careers may be a good opportunity to explore jobs that allow you to have more free time or higher pay. If you’re looking to improve the balance between your professional and private life, then making a career change might be something worth exploring. Here are some reasons to change careers:

You want to earn more money. Wanting to earn more money is not a taboo, rather it shows that you (still) have ambition. Many lucrative positions don’t require extensive experience or work history but pay well for those who work hard.

You want more free time. There are a variety of jobs that offer flexible salaries and the ability to work from home. This reason won’t wash well if looking to transition into an office role.

You are feeling burned out. Also a less taboo subject than it was pre-COVID. Making a career change can be a nice way to feel refreshed and re-energized about work.

You want to go back to school If you wish to return to school to continue your education, then making a career change that allows you to work and study at the same time can be helpful.

Crafting a CV that can help you into a new career

When preparing for an interview or creating a CV, it’s important to focus on the skills and experiences that make you a strong candidate for the role you’re applying for, even if they’re not directly related to the new field.

Be confident in your ability to transfer your skills, and don’t shy away from gaps in your employment history. Instead, use these opportunities to showcase your personal growth, adaptability, and willingness to take on new challenges.

It’s also important to be positive and proactive when discussing your reasons for changing careers. Emphasize the motivations and opportunities that led you to explore a new field, and how you see your skills and experiences as valuable assets to your new career. This can help to build a positive and enthusiastic image of you as a candidate, and show your potential employer that you’re passionate and excited about the new opportunity.

Be sure to do your research and understand the industry and role you’re applying for before any career switch. Show that you’ve taken the time to understand the company and the job requirements, and how your skills and experiences make you a good fit for the role. Also, be open and flexible to learning new skills and adapting to new work environments.

Finally, don’t be afraid to network and reach out to others in your desired field for advice and guidance. This can help you get a better understanding of the industry, and may even lead to potential job opportunities.

Overall, the key is to approach your career change with a positive and proactive attitude and to focus on the skills and experiences that make you a valuable asset to your potential new employer

Be concise: Keep your CV concise and to the point, highlighting your most relevant experiences and achievements and any transferable skills.

Focus on achievements: Instead of just listing job responsibilities, focus on accomplishments and the results you achieved in your previous roles.

Keep it updated: Regularly update your CV to reflect your latest skills and experiences..

Consider a skills-based CV: A skills-based CV focuses on your skills and accomplishments, rather than your work history, making it a good option for individuals who are changing careers.

Emphasize your willingness to learn: Demonstrate your eagerness to learn new skills and take on new challenges in your new career.

Tailor your CV to each job: Customize your CV to each job you apply for, highlighting the skills and experiences that are most relevant to the specific role.

Keep it professional: Make sure your CV is professional and free of errors, and consider having someone else review it for you

Here are some examples of jobs that suit a midlife career change

Here are some examples of jobs that are well-suited for midlife career changes. This list is not extensive but shows some possible career switch possibilities for older workers.

Healthcare: Healthcare careers, such as medical and health services manager, registered nurse, or medical and health services manager, are in high demand.

Technology: Jobs in technology, such as data analyst, web developer, or software engineer, offer a wealth of opportunities for individuals with strong technical skills.

Education: Education careers, such as teacher, administrator, or instructional designer, offer opportunities to make a positive impact and use your skills to help others.

Consulting: Consulting careers, such as management consultant or business analyst, offer the opportunity to use your expertise and experience to help companies solve complex problems.

Finance: Finance careers, such as a financial advisor or financial analyst, offer opportunities to use your knowledge of financial markets and strategies to help individuals and companies reach their financial goals.

Marketing: Marketing careers, such as marketing manager or digital marketer, offer opportunities to use your creativity and skills to help companies reach new audiences and promote their products and services.

Human Resources: Human resources careers, such as HR manager or recruiter, is another career option that offers opportunities to use your interpersonal skills and knowledge of employment law to support organizations and their employees.

Non-profit: Non-profit careers, such as development director or community organizer, offer opportunities to make a positive impact and use your skills to support important causes.

Environmental Science: Environmental science careers, such as an environmental scientist or sustainability manager, offer opportunities to use your skills and knowledge to protect the environment and promote sustainable practices.

Freelance: Freelance careers, such as freelance writer, designer, or consultant, offer the flexibility to work on your terms and pursue projects that align with your interests and skills.

Entrepreneurship: Entrepreneurship offers the opportunity to start your own business and use your skills and experience to create a new venture.

Real Estate: Real estate careers, such as real estate agent or property manager, offer opportunities to use your knowledge of local markets and expertise in property management to help individuals and companies make informed real estate decisions.

Creative Fields: Careers in creative fields, such as graphic designer, photographer, or artist, offer opportunities to use your creativity and skills to pursue your passions.

Public Service: Public service careers, such as government administrator or public policy analyst, offer opportunities to use your skills and knowledge to support important initiatives and make a positive impact in your community.

The changing job market

The COVID-19 pandemic has certainly accelerated changes in the way we work and has created a more flexible and adaptable approach to work and career development. The traditional idea of a lifetime career path has given way to a more fluid and dynamic understanding of work, where individuals are more likely to change careers and explore new opportunities throughout their lives.

This shift has also been driven by changes in technology, globalization, and the economy, which have created new industries, job opportunities, and skills requirements. As a result, it’s becoming more common for individuals to seek new career paths and to retrain and re-skill to stay relevant and competitive in a rapidly changing job market.

Overall, the trend towards more frequent career changes and a more flexible approach to work has created new opportunities for individuals to explore their passions and find fulfilling work throughout their lives.

Conclusion

Additionally, the changing job market has also created a demand for career development and re-skilling programs, as individuals look for ways to acquire new skills and transition into new industries. Work-life balance is also now more important than ever as more people in the job market are looking for that balance in their dream job. This has also led to the growth of online learning and other flexible education options, which make it easier for individuals to learn and grow throughout their careers.

For older workers looking to make a career change, this new dynamic job market presents a unique opportunity to explore new career paths, leverage their existing skills and experience, and continue to grow and develop throughout their working lives.

However, making a career change can also be a challenging and intimidating experience, especially for older workers who may feel like they have more to lose. But with the right support, resources, and mindset, anyone can successfully navigate a mid-life career change and find fulfilment and success in a new role.

It’s important to remember that making a career change can be a process and to approach it with patience, persistence, and a positive attitude. With the right support and resources, a mid-life career change can be a rewarding and fulfilling experience and can lead to new opportunities and growth throughout your working life.

Helpful resources

There are many resources available to us and a great wealth of advice on this subject. Consider visiting one or all of these:

AARP
AARP is a non-profit organization that offers information, resources, and advocacy for individuals over 50. They offer career resources such as job search tools and career development workshops.

Senior Community Service Employment Program (SCSEP)
This program, administered by the Department of Labor, provides part-time training opportunities for low-income seniors to help them transition into unsubsidized employment.

Department of Labor Employment and Training Administration

The Department of Labor offers job training and employment services through the One-Stop Career Center system.

Senior Corps
This program, administered by the Corporation for National and Community Service, provides opportunities for seniors to give back to their communities through service projects and volunteer work.

Job Training Programs
Many community colleges and adult education centers offer job training programs and certifications in a variety of industries. Search your local area or state.

Retirement Job Fairs
Some organizations and universities host job fairs specifically for individuals who are retired or near retirement age. Search your local area or state.

Paul Windust

What are the benefits of older people playing video games?

The first ’real’ digital native generation

Many people believe that we are the first digital generation. I’m talking about us, Gen X’ers that first revelled in the wonder that was PONG, then the Nintendo 8 bit revolution that kept us enthralled. However, more ‘responsible’ adults told us that TV would rot our brains and cause the moral decline of the world as we knew it. Of course this didn’t happen and there have been many technical innovations and fads since then, bearing the brunt of the same doom-mongering.

Who are Generation X?

Marketing and advertising have always – since their inception – wanted to know who their target audience or potential customers are. This is primarily to help companies target advertising, communications and marketing. It is crucial to understand groups and their perceived characteristics and behaviors.

Generation X are those people born between 1965 and 1980. We are the children of the Baby Boomer generation and the first on the front-line of the silicon chip revolution and the advent of the Internet and World Wide Web.

In marketing terms Generation Z (those born between 1997 and 2012) are what are known as ‘Digital Natives’. They have been born into the world of Tablets, Cell Phones, smart this, smart that and super fast access to the web. They have known nothing else but technology literally at their fingertips.

So where do ‘Older Gamers’ sit in the hierarchy of technology?

Our children do not see the device while they play games and they also value social interaction in their play. They only see access to information that they need and want. Games and gaming are so ubiquitous now, we as Gen-Xers play games while our children do not see the actual device. We tell them they over-share on digital platforms, they call us the same things we call our parents and the circle of life comes round again!

But there is a serious side to all of this and that is the acknowledgment that technology can have a positive effect on us as we get older. We can use it to try and stave off the obvious signs of degradation in our facilities and use it to improve our brains as we age. And not just for our mental health, there are clear physical benefits as well.

There have been many fantastic studies around the belief that gaming can benefit people in later life in various ways and even improve some serious conditions.

Clinical Trial to Determine if Video Games can Relieve Late-Life Depression: https://healthcare.utah.edu/publicaffairs/news/2021/07/morimoto-game-depression.php
Gaming Your Mental Health: A Narrative Review of Mitigating Symptoms of Depression and Anxiety Using Commercial Video Games: https://pubmed.ncbi.nlm.nih.gov/34132648/
Can video games relieve depression in older adults: https://kslnewsradio.com/1962030/depression-in-older-adults-video-games

Playing games can help rather than hinder brain degradation as we age and improve cognitive skills

My main focus here is console games, as they are more accessible to older users and PC gaming is another whole story and revelation all of its own. There can be many social and cognitive benefits that video games including VR can offer older adults

Andrew Carle,is the founder of the nation’s only graduate Concentration in Senior Living Administration, within the Georgetown University Program in Aging & Health. In 2004, he coined the term “Nana” Technology and has consulted on technologies for older adults with companies including APPLE, Nintendo, GTX Corporation, and Vigorous Mind, among others.

Health Benefits for Older Gamers:

BETTER EMOTIONAL WELL-BEING.

So it’s no surprise that older players who enjoy video game play find themselves in better moods. A study of 140 seniors over 63 years old concluded that both regular and occasional video gamers reported enhanced well-being, social functioning, and health than non-gamers. In addition, they reported significantly lower rates of depression among people who play video games than those who don’t.

IMPROVED BALANCE

Video games can provide physical benefits, too, especially for seniors. Certain games that require physical interaction, like Wii Sports and similar titles, can help seniors improve balance, coordination, and reflexes due to the quick decision-making and action required to play. Some seniors have even reported faster walking speeds as a result of playing video games. It may not be obvious at first, but improving cognitive skills can translate into greater balance and gait.

ENHANCED COGNITIVE ABILITY

Video games have the potential to support improvement not only emotionally and physically, but cognitively, as well. In fact, a University of California San Francisco study showed significant improvement in cognitive ability, effectively reversing signs of aging in seniors who played 3D virtual reality games.

REDUCED RISK OF ALZHEIMER’S

With an estimated 5.5 million seniors suffering from Alzheimer’s in the U.S. alone, treatment methods are heavily scrutinized and highly valued. Recent research has demonstrated a link between playing video games and a reduced risk of Alzheimer’s as well as improving working memory. The study looked at connections between gaming and tissue growth in different areas of the brain — especially the hippocampus, an area associated with memory and Alzheimer’s progression.

IMPROVING REACTION TIMES

As people age, their reaction speed usually decreases. This reduction in reaction speed can be dangerous in some situations, such as driving. Studies show that games that require quick decision-making and reaction in a short time can, to some extent, improve the rate of response of older adults.

What types of non-digital games are best and why?

Although this article is mainly talking about console games. Many of them require some element of physical activity, but especially dexterity need to play. There are also non-digital games that can also help to improve cognitive intelligence in older adults. Games like:

– Chess or Checkers – games with an element of strategy to get the brain working
– Word games – crossword puzzles are great, they can help to improve memory
– Jigsaw puzzles, good for manual dexterity

We could go on and on, but any games that influence our brain in these ways will benefit us and help us cope with some of the common ailments and degenerative elements associated with aging. According to some studies, the non-competitive nature of some games can foster a sense of community among its players.

How many old gamers are there?

While many people assume that only teenagers and children play computer games, the reality is much different. Research has found that around 41% of gamers are between the ages of 18 and 49. In addition, 26% of people who play computer games are over the age of 50!

In addition, studies have revealed that older people play video games to test their memory and logic skills. Older people tend to prefer card games, computerized board games and puzzles. This may be due to the fact that their reaction time is somewhat slower than younger people, which makes it difficult to compete in arcade-style games.

Many elderly gamers enjoy playing “active” computer games like those available on the [Wii]. Games on the Wii use a motion-sensitive controller to manipulate objects on the screen. The player holds the controller in their hand and moves their arm or entire body to control the action on the screen.

Helping older adults remain technically literate

Anything that keeps us active is also a positive outcome from playing these types of games. There is also the factor that they can bring together and engage different generations in a way that maybe board games don’t. It’s not to say that board games don’t have their place. They do. However, bridging that gap between digital natives of the Gen Z and Millennials generation and older adults can only be a good thing.

It’s a positive way to bring us together in an age where technology helps us, but can move us further from the social contact we need as human beings. The older generations can feel left behind, and it’s natural for us to feel that ‘our’ generation is the influential, when in fact, bringing us all together shows we can learn from each other.

Conclusion

There are many positive and measurable benefits for older adults using console games. Any kind of activity can be beneficial in terms of improved mental health, physical dexterity, and improved cognitive activity.

There is also a social side to this activity for all generations. This is something we can show to our parents, grandparents and promote it as a positive activity for us all. We gain so much more when we connect with others.

The digital age has brought about many amazing leaps in understanding and tools that can help us share information, process tasks and help make certain tasks easier. What we also need to focus on is the positive effects it can have on us as we pass on knowledge. We need to involve our elders in this new age of gaming.

Paul Windust

Traveling to Austria: History, Skiing and More Besides

Ask anyone to name someone or something Austrian and they’ll probably say Beethoven, waltz’s and the fact that one of the world’s worst tyrants was born there. Of course they would be correct, apart from the fact that Beethoven wasn’t actually born in Austria; but two out of three isn’t bad. Austria is in fact so much more than that. Is one of the most diverse and interesting cultures in Europe and once you get past the grand baroque architecture and the apparent curtness of the people, you’ll find that they are in fact quite pleasantly bonkers! I mean absolutely no disrespect by that at all; they themselves are sometimes at a loss to sum-up who they are as a nation. but being a verbose bunch will never tire of trying to explain the intricacies of their national Identity.

Where is Austria in Europe

Austria geographically the centre of Europe. Germany and the Czech Republic to the north; hungry is to the east and Switzerland the West and let’s not forget Italy to the South! A unique place in Europe is shaped the Austrians into a wonderfully interesting and curious people, they’re fearsomely proud of their history and consider themselves the heart of Europe in every sense.

Throughout history it has been a focal point for trade and dispute. The Brenner Pass bisects the Alps on its way to Italy; and the ancient road – its history lost in time – wends its way southeast down the Adriatic coast, this and the Danube have always been a vital highway for goods and people.

Austria has a long and illustrious list of famous citizens, Mozart, and Schubert to name just a few and although Beethoven wasn’t actually born there, he flourished as did his contemporaries in the competitive atmosphere fuelled by Aristocrats eager for the best in music and art.

My favourite story of a famous Austrian is the one of the Emperor Franz Joseph, who was distressed by the wastage of Oak in the elaborate coffin making of his subjects, devised a reusable coffin. It was hinged at the bottom so the corpse could be dropped into the waiting grave, thereby saving the coffin. The emperor to eco-conscious for his time and the furore caused by is invention made sure it didn’t get off the ground (or in it). A model of the coffin can be viewed at the museum in in Vienna honouring the Nation’s undertakers.

The Capital City – Vienna

The capital city Vienna, has a population of around 1.5 million people. It is the Cultural Centre of the country and boasts some of the grandest examples of baroque architecture in the whole of Europe. One of the main features of the cities Skyline is the cathedral of St Stephen, it symbolizes Vienna and is affectionately known as the ‘Steffl’. On New Year’s Eve it is the focal point for the people of Vienna when the ‘Pummerin’ – pone of the biggest bells in the world – rings in the New Year and the whole of Austria waltz’s happily to the strains of the Blue Danube.

Exploring Vienna

Walking past the cathedral will bring you to the Grabben, premier pedestrian precinct, and the enticing shops lure passers-by to spend their Euros on all manner of gifts and souvenirs. Everywhere you go in Austria confectioners lure you with brightly colored candies, a great favour of mine is the wonderful entitled ‘Metres of Love’ which are sweet dishes exactly 1m long and filled with minute handmade confectionery, how traditional these are I do not know, but I do know that they are delicious.

What Sports can I try in Austria

Skiing

Skiing Is a sports synonymous with Austria and being the home of modern skiing it has the greatest density of year-round glacier skiing of any other country in the world. Places like Dachstein, Kaunertal, Pitzal and the one of the most popular, Kitzsteinhorn offer skiing with all the trappings, whatever the weather. Some people even go skiing in swimming costumes in the summer on the glaciers of Austria!

As you would expect all of the winter sports abound here and it’s still possible to find places that haven’t been totally overrun by the tourist trade. Sports like, ice-climbing , sledging and Nordic skiing (the Long Run) can all the tries and the Austrians are great teachers, they hardly laugh at beginners at all, unless of course you ski like I do.

Watersports

If you are after something a bit different and why not visit in the summer? The valleys come alive with color and the calm mountain lakes are ideal places to go sailing, paddle boarding and swimming – glacier water filling the lakes it’s not quite the Bahamas but the challenge and rewards are worth it. If the water is too cold for your liking then take to the air, the perfect thermals in the summer months make the Austrian Alps a haven for gliders, para-sailors and other enthusiasts of the air.

The Rax-Schneeburg area in the Vienna basin has gliding centers, small airfields and landing fields. Glider pilots need an internationally recognized license to be able to fly in Austrian airspace and you must also register your flight with the airport authorities. That’s not quite your thing and then I highly recommend paragliding, basically running down the hill as the wind picks up the parachute on your back and your off. There is of course slightly more to it than that, but for a sheer adrenaline rush it can’t be topped.

Summer Sports

Mountain biking is one of the main summer Sports in Austria and you’ll see hundreds of people out in the mountains, on their backs ready to relax after a hard day’s riding and hard work is too, but you must try it once.

Now for this bike riding, flying and general running around gives you an appetite, then you’ll enjoy the local cuisine. It’s all good healthy food and if you leave any on your plate it’s thought you haven’t enjoyed the food. But never fear, the Austrians have the greatest method combating indigestion I’ve ever come across. After a large meal (well most meals) Schnapps is downed is a digestif. It really works honest! Beware a potent Schnapps that comes with a pear in it – describe the effect has been hitting head with a large tree – enjoy it, remember to pack the aspirin.

Transport Links

Vienna’s International Airport in Schwechat is serviced daily by most of the large airlines and there is a more limited service to some of the smaller airports like Salzburg and Innsbruck. The airport is 9 miles to the east of the city about 25 minutes drive and an express bus service operates from the early morning from the two main train stations.

Good option if you have more time, and a lot more patience. The best way from northern Europe is to come through Germany taking advantage of the excellent toll-free autobahns. It is always a good idea to get insurance, especially if you’re going to drive; first aid kit and a red warning triangle are mandatory, also between 15th of November and 10th of April snow chains or winter tires are a must; has the less travelled roads and become extremely treacherous.

In conclusion Austria is a great place for action, good food, great people and having fun. If any of these are on your Wishlist then I suggest you give Austria a try and enjoy yourself and Prost!

St Jacob – small town big heart

The biggest isn’t always the best, so they they say , and I found that out when I went to the tiny ski resort of St Jakob in the Defereggen Valley, East Tyrol. Which is a sure bet for good snow throughout the season. Most people I met there seemed intrigued that an Englishman had even heard of the small village (pop: 500), has most of their tourism consists of Austrians and a few German and you get the feeling that they like to keep the place at secret!

Skiing is mostly Red Runs, with a couple couple of Blue Runs and a nursery slope as it’s quite a family orientated resort. Plenty to do for everyone and after a hard day on the snow the warm glow of the Alms beckons for that first Apres-Ski drink. After warming up in the Alms for an hour or 3, a quick freshen up and off to one of the many restaurants and bars in the village. Some are small, some are tiny, but all of them of a great food and good company. Austrians love to talk and welcome the chance to meet someone new.

If you need a late drink then pop into the Jesacherhof Hotel, it’s one of the biggest (and most expensive) but non-residents are welcome in the bar and the small disco downstairs. Recommend the barmans’ secret cocktail and as for service you couldn’t get better.

By far the highlight of any stay in St. Jakub is a trip to the Alpe Stalle, a small restaurant 1740m up a mountain. People normally meet in a tiny but vibey bar called the ‘Igloo’ which has plastic walls instead of Ice and plenty of heaters, though the fantastic cocktails help to keep the temperature pretty high. From the bar you can call a taxi which will take you up the 2.5km road to the Alpe Stalle, as taxis and the owner’s car are the only vehicles allowed on the road.

After a huge meal, good conversation and a load of Schnapps you’re ready to head off back into town. One word of warning, there is only one toilet and that’s a ‘Long Drop’, so guys form a line and girls well… the seat can get a bit cold!

Getting back down the road is easy; just pick a sledge you want, get yourself a willing accomplice or victim and off you go. Remember there’s no lights! It’s exhilarating! It’s breathtaking and extremely frightening all at once, but for the sheer novelty experience it’s an absolute must.

Is a wonderfully relaxed place, ideal for anyone that wants to feel they’re staying somewhere fresh and untainted by the commercialism of other more well-known resorts. If you’re in the area and stay a night or two – just be careful if you want to up any deserted roads in the middle of the night, that screaming isn’t wild animals, it’s probably someone a sled!

Paul Windust

The Magic Forest

As we get older we sometimes drift away from the places of our child. Ever since I was a teenager, I wanted to travel and travel I did. Six years of working abroad had in the memory of those magical places that we all have tucked away somewhere in between the first day of school an our first kiss.

So when I came back, I decided to rediscover it in all these places, and the only place to start for me was the New Forest. The New Forest is roughly 200 square miles of South West Hampshire bordering Dorset and with the River Avon to the east and within easy distance to the south coast. To get there from London is easy enough, from the M25 take the turning for the M3 all the way way to Southampton, then onto the M27 for another 2 – 3 miles and you’re there. You turn off the six main highway past the huge signpost marking the route and within minutes you’re driving through a beautiful Avenue of trees. The changes almost instant and pleasantly disorientating.

History

The New Forest was established by William the Conqueror in 1079, he described it as his ‘new’ hunting Forest; designed as it was to protect the hunting of the Royal Deer. Its modern form is called the New Forest Heritage Area and although a lot of the old Forest, Oak, Beech and Yew ( used to make the infamous English Longbow ), has long since disappeared. It still boasts 16, 000 acres of protected enclosures – most of these areas contain Deer sanctuaries, and some of the oldest and most fragile remnants of the old Forest.

Today, the New Forest is run like a business, and a booming business at that. Forest has always been a major resource for Southern England and in the 17th century mighty Oaks were taken to help build England’s’ burgeoning Royal Navy fleet. Wood from the forest is still used for paper-making and authentic fencing, although tightly controlled. From the banks of the Beaulieu River at Bucklers Hard you can watch craftsmen shape huge Oak trees using traditional methods, whilst enjoying a pint from the local Pub.

But even in these modern times most of the common rights granted the forest dwellers by William the Conqueror are still law. This includes, Pasturage – being the right to graze stock, and Pannage – write to let storage for acorns. These ancient practices continue today and are administered by a group called the Verderers, who meet six times a year. The officers of the Verderers are known as Agisters and still patrol the forest on horseback, he said the cowboys only come from the Wild West!

New Forest can be enjoyed the whole year round, but my favourite time of year has always been autumn. It is much quieter the whole Forest is bathed in reds and golds, making person truly awesome sunset, so don’t forget your camera!

As you drive through the diversity of the forest, you’re suddenly find yourself out in the open gorseland that makes up much of the area. From deep dark Forest into huge vistas of open sky, it makes for interesting drives or walks – as there are many options for hiking and camping. This is where you’re probably get your first sense of how big place actually is, the sense of grandeur and openness, belies its place on the busy South Coast.

New Forest Ponies

If you stop in one of the many laybys provided, for a picnic or just to enjoy the magnificent views, will see the New Forest ponies ( one of the main attractions ) raising around in small groups, dozing in the warmth of the late autumn sunshine what does milling around like they own the place, which they kind of do. They live outside in all weathers and are sometimes referred to as wild ponies, they do in fact all have owners and are rounded up using late September to be branded or sold at auction every year. Bonus with their long before William the Conqueror and some say even since prehistoric times. My favourite Theory however, is that they’re descended from Jennets, which swam ashore from wrecks of the Spanish Armada. They can be found throughout the forests, outside country pubs, and in villagers gardens and are as much a part of Forest is the trees themselves.

They are quite tame, and you can get close to them but it is advisable not to try and stroke or feed them. When confronted by one ( or a few ) wait patiently and maybe a light tap on the horn will do, chances are though that they will look at you nonchalantly and go on about their business until they are ready to move. Enjoyed the experience take a few snaps and remember it’s one of the only places in the UK that you can get really close to a semi-wild animal in its natural habitat.

Accommodation

As for accommodation, that is many and varied. The best bet is to get yourself along to the New Forest visitor centre in the village of Lyndhurst and they can advise you on your options. They will phone guest houses for you and book rooms ( a small deposit for this service comes off of your bill ) and they have maps and detailed advice on how to reach any of the places that interest you. Accommodation can range from simple too very expensive , but for the more adventurous campsites and caravan parks can be found all over the New Forest, giving you the option to move around and really explore the different aspects of Forest.

The New Forest is so many things, and it would be impossible to describe the myriad of wildlife and historical sites on offer in a short article. So if you’re tired of the city and want to get out into the fresh air and see some of the most beautiful countryside, get down to the New Forest and discover some of the grandeur of Old England. I’ve been there so many times and I’ve only scratched the surface. I will keep coming back to reignite the curiosity and wonder I felt there as a boy for this beautiful corner of my homeland and I will always enjoy my own ‘Magic Forest’.

Paul Windust

How do I stay motivated at work after 50?

Why do we start losing motivation at work after 50? The reasons why older employees can become unmotivated at work especially as we age. For example, boredom, dissatisfaction, and general malaise brought about by illness or depression, these are some examples of extreme or serious manifestations of dis-engagement. Our ability to learn new things or to be willing to learn new things decrease as we age, and this can be exacerbated by working in a role or an industry for a long period of time.

As human beings, our needs can be grouped into 3 main areas:

Basic needs: food; shelter; warmth; safety and security – these are unchanged since we evolved into modern humans
Physiological needs: friends; love; feelings of accomplishment – in our modern world, our connections and prestige can be vital to our worth as members of society
Self-fulfilment needs feeling ‘successful’; achieving our potential; creative activities – these needs our part who we are as modern humans, and can have a dramatic effect on our motivation at work

Why do we lose motivation as we get older?

By the time most of us have reached 50 years old, in our personal lives and our work lives ticked off many of our personal ambitions or goals that we had when we were younger.

Families may have grown you may have reached the ceiling in your field and the drive and ambition you had a younger person will be waning.
This can lead to the view – especially in the modern business world – that older employees are too old to, re-train, be cutting edge, or have the go-getter attitude of their younger colleagues.

This kind of you can be reinforced by the natural fact that older people can be more realistic and that can be misconstrued as pessimism.

The role of motivation at work is its importance

Older workers can be considered too old to focus, train, be cutting edge, or relevant as we place a premium in the business world on employees being go – getters, motivated.

The intrinsic motivation apparent in younger employees, that positive attitude can be lacking in older adults, which is why employee engagement needs to consider the needs of a diverse group of employees.
Highly motivated workers will complete tasks, efficiently, on time and to a higher quality. This has a knock-on effect for the whole workforce and more importantly your clients. Happy workers present a professional and motivated workforce to your clients, who in turn will be happier with the results, creating more work.

There are many scientific studies on why motivation is important, why we can lose that same motivation we may have had in our twenties and how that affects us. The simple fact is, we spend much of our waking life at work. As we get older our desire to achieve (at work) may decrease as other things take precedence.

Common Causes of de-motivation

Older employees can have specific issues in their lives that can create a dip in motivation. But all of us will have periods in our lives that impact our work.

Being overworked: Having too much work can be overwhelming and is one of the most common causes of employee dissatisfaction.
Not enough leisure time: There will always be the need to go over and above for our work. This can lead to an unrealistic expectation on what you can complete in a normal working week. Be realistic about what you can achieve and set boundaries.
Life Issues: Sometimes things hit us out of the blue and ‘life happens’. We’ve all been there and it’s important that you are supported by your employer. Work with your employer so they understand how this may affect your motivation or working environment and come to an agreement on how to tackle this.
Caught in the Pay Trap. This can be common for workers over 50. You have a got to a certain level and your pay reflects that. Your lifestyle will be geared to that level, and any thoughts of changing career and taking a financial hit can be an impossible way forward for many people.

Changes to our working environment

There are two main schools of thought about how we should approach work especially in these modern times post-covid. Both options have pros and cons and more importantly both working environments are open to us now as many businesses are showing and increased willingness to offer them to staff. It has been shown that offering a flexible approach has a positive effect on mental health, job satisfaction and employee retention.

Working at home – the pros and cons

Working from home all your interaction with your fellow workers will be over the phone via various tele-conferencing tools. Something many of us have come to know and sometimes hate, during the Covid lockdowns.

Some people prefer this way of working as it suits their home life and personality. You may have a young family and need to share parenting duties, or you might just be more suited to this kind of working environment.
Some important things to consider are that there is less in person or face-to-face contact with your colleagues. Those little meetings of chance that sometimes happen around the water cooler don’t really happen when you’re working from home. So, it’s important to have time to just chat to colleagues about non-related work issues, so you get that sense of belonging.

Working in the office – the double-edged sword

There is a view that this model suites younger employees as they have more social time available and like the interaction with their work friends. And while this type of work is important, there are other factors to consider. The commute is probably the biggest factor to consider and can be a major drain on all workers motivation.

There are of course, many positives for the in-work model. Many people need the interaction with other workers and has a positive effect on many people’s mental health, which can also lead to greater job satisfaction.

How is the lack of motivation exhibiting, what are your triggers?

It’s important to understand how this lack of motivation is exhibiting what your triggers might be. These can be everyday annoyances or frustrations that can build up over time and are part of our normal busy world. Symptoms can include:

Stress
Tiredness
Short Temper
Burn out
Malaise
If any of these are affecting your work, it’s important to recognize them and how they affect your performance.

Has it been noticed by colleagues or managers, is there help on offer and how do you access that help or support. Making your work environment more engaging can keep you interested at work. It may be small things like prioritizing your time, offering to become a mentor, or just working out for yourself how to think about work as not the main factor in your life, but rather the means to explore more fulfilling activities.

Anxiety and stress be extremely demotivation. This anxiety, sometimes brought about by the repetitive nature of working at the same thing for many years. The stress of all these factors can manifest not only as stress, but in many other negative ways as outlined above.

What can I do to tackle lost motivation?

If work is increasingly taking a backseat to what you want to spend your time on, then this can be tricky to balance. The most drastic approach to effect change would be to look to take on other roles within your current industry or take a new path completely, or (if possible) retire early.

But for most people this is not a viable option, but there are other ways and small daily tasks that can fight lowering motivation levels.

Daily tasks and little wins that can improve your motivation levels

Develop a good morning routine – sometimes easier said than done, but a good night’s sleep then some gentle stretching or yoga can set you up for the day
Take regular breaks – it’s important to take a break often, rest that brain and those eyes if using screens. Take a walk around, roll the shoulders or whatever works to get the blood flowing again
Be organized– simple to-do lists are a good way to make sure that nothing will surprise you when you get down to work. A few minutes at the end of the day noting tasks for the next can lower anxiety. Listing the big tasks first also means you tackle the trickier or more intensive tasks when you are at your freshest
Nurture external motivations – go see that movie, meet friends for a walk or a meal, take up that hobby. As you get older cultivating external motivations can boost your moral and ease stress and anxiety

Conclusion

If there is one thing that we can take away from all of this, is that relaxation, physical exercise and creating positive affirmation within your life, as you get older, is a strong step towards being happier at work.

Motivation can take many forms, and for younger or older employees, maintaining a positive outlook can improve your working life. These external motivations can be used in conjunction with improved working practices, to make you more productive, but more importantly, happier.

Paul Windust

How You can Fight Stress With Physical Exercise

Stress is a constant in our lives and for good reason; in certain situations, it is vital to our existence. Our bodies are hardwired to respond to threats. These stress responses were (and still are) a necessary and adaptive measure from our early ancestors, as it allowed them to either fight or flee when faced with a threat.

We no longer face the dangers of our early ancestors, but those responses, brought about by our busy and hectic modern lifestyles, can cause a negative effect on our physical health and mental well-being.

Definition of stress

Stress is an essential trigger in our fight-or-flight response. This response causes the release of hormones in the body, including adrenaline, also known by its medical name, epinephrine.

The symptoms of the fight-or-flight response are a result of the reorganization of your body to help you deal with a threatening situation. These symptoms include:

Increased heart rate
Increased blood flow to muscles
Increased blood pressure
Faster breathing and deeper breathing
Dilated pupils
Decrease in digestive activity

This list is not exhaustive and there can be other symptoms that may be specific to you alone. Getting checked out and talking to medically trained staff, is a good first step.

Negative effects of chronic stress on physical and mental health

Chronic stress can cause a negative response in your body. It is associated with an increased risk of type 2 diabetes, cardiovascular disease, and increased cholesterol.

It also increases inflammation in your body, which causes a range of health problems, from joint stiffness, blurred vision to fatigue. It can also lead to an increased risk of depression and anxiety.

Chronic stress may also be a symptom of an underlying health condition. Scientific American reported that researchers at the University of California at San Francisco found that the chronic stress experienced by people suffering from serious diseases like cancer, stroke, diabetes and heart disease can be reduced if they engage in regular physical exercise.

Negative effects of stress can include:

Anxiety and depression
Weight gain
Muscle tension
Cardiovascular problems
Sexual problems
Respiratory problems
Water retention
Premature aging
Impaired immune system

Physical activity has a profound effect on your body at a cellular level. Working out regularly increases the amount of mitochondria in your cells. These are like tiny batteries for your brain, they convert the energy from food into energy needed to keep all your bodies organs functioning correctly.

In addition to these power boost for body, exercise boosts the number of brain cells in the hippocampus, a portion of your brain that has a major role in learning and memory.

Exercise as an effective tool for reducing stress

Many studies have concluded that regular exercise can lower levels of chronic stress and reduce anxiety.

One of the most important parts of the exercise process is to find an activity that is enjoyable. This will make it easier for you to develop good health habits for life. The most beneficial exercises for stress are those that are performed regularly and at a moderate intensity.

Choose an activity you enjoy

We know that exercise is a medically proven way to reduce your relieve stress. The types of exercise that can help with these positive changes are many and varied.

Make time for your favorite sport or learn a new one
Go for a brisk walk
Play with the kids
Do housework
Go for a run
Join a gym (with a friend) or exercise with a personal trainer

Starting any exercise routine depends on:

If you are physically able to exercise
Your fitness level
Your goals
What activities you enjoy

One of the first and most important things you should do is to consult your physician and discuss what might work best for you. Once you have a green light, you’re good to go!

Bear in mind that good exercise plan is one that you can do realistically, 4-5 times a week. Build rest or less stressful exercise into your plan, as rest is also vital for a healthy body. That said, your plan should be progressive and should gradually invoke more physical exertion, up to a comfortable level for you to maintain.

A common mistake when using exercise to combat stress is overtraining. If you do not recover properly, you can find yourself in a vicious cycle of feeling more fatigued and more stressed out. Aim to work out at a pace that leaves you energized and clear headed.

The main thing is that you enjoy what you are doing and that you are being more active. If you know you will not enjoy a certain exercise, don’t make it the main part of your regime (or any part). 
Mix it up, get the body doing different things at different times, this is a great way to build strength, which in turn can protect you from injury.

Using exercise to combat stress will have the added positive effects of making you fitter and healthier overall. But one of the main things to remember is to take time for yourself if you need to. A brisk walk on the fresh air can sometimes be more beneficial than hours in a gym.

Wether you exercise to lose weight or just to get fit, the positive benefits on your mental health are assured.

Make time for exercise

A 2010 study was the first of its kind to investigate the effects of exercise on stress levels, found that 20 minutes of exercise three to five times a week can help lower your levels of stress

Physical exercise can also provide long-term benefits in stress reduction. Studies have also shown that aerobic exercise has a positive effect on mood and anxiety, independent of its impact on body weight.

A study found that individuals with a high level of physical fitness may have a reduced risk for stress, especially for chronic stress.

10 Tips for starting an exercise plan to help deal with stress or anxiety

Find an activity you enjoy: This will make it easier to stick with it. See it as a positive way to manage stress rather than a chore. Some options might include walking or running, dancing, swimming, or practicing yoga.
Make time for it: It can be challenging to fit exercise into a busy schedule, but it’s important to prioritize it. Try to carve out a specific time each day or week for your chosen activity. It can be as short as a 10-minute walk around the block initially.
Start small: If you’re new to exercise or feeling especially stressed, it’s okay to start small and gradually increase your intensity and duration. Overdoing it can actually increase stress rather than reducing it.
Consider the time of day: Some people find that exercising in the morning helps them start their day off on a positive note and set the tone for the rest of the day. Others prefer to wind down with exercise in the evening.
Don’t put too much pressure on yourself: It’s important to remember that exercise is one tool among many for managing stress, and it’s not a magic solution. It’s okay if you have a less-than-perfect workout or if you need to take a break. Be kind to yourself and remember that the point is to reduce stress, not add to it.
Consider joining a class or working with a personal trainer: If you’re not sure where to start or need some extra motivation, consider joining a fitness class or working with a personal trainer. A class can provide a sense of community and support, and a trainer can help you create a personalized exercise plan that meets your needs and goals.
Mix it up: Doing the same activity every day can become monotonous and potentially even increase stress. Mixing up your workouts can help keep things interesting and provide a greater variety of stress-reducing benefits.
Get enough sleep: Exercise can help you sleep better, but it’s important to also make sure you’re getting enough rest. Poor sleep can increase stress and make it harder to cope with life’s challenges. Aim for 7-9 hours of sleep per night and create a relaxing bedtime routine.
Don’t forget about the power of nature: Getting outside and immersing yourself in nature can be a powerful way to reduce stress and improve overall well-being. Consider going for a hike, a bike ride, or a swim in a natural setting. The combination of physical activity and being in nature can be especially effective for stress reduction.
Enjoy it! Make it something you look forward to, not a chore to endure.

Don’t put too much pressure on yourself

It’s really important to seek medical advice before starting an exercise routine. By incorporating physical exercise into your routine, you can effectively combat stress and improve your overall well-being. Remember to choose an activity you enjoy, make time for it, start small, and be kind to yourself.

Practice deep breathing to help with mental stress

There has been much said – and written about – Mindfulness and its benefits. There are many variations on the technique, known as Mindfulness Based Stress Reduction. At the heart of this are deep breathing exercises that can help you in. a stressful situation or with sleep.

It is a form of deep breathing, which helps you focus on the here and now. It is fast becoming a way to de-stress and focus the mind.

Here is a simple technique for reducing stress which is easily learnt and if you are consistent with it, can help you manage stress effectively. This technique is adapted from Mindfulness Based Stress Reduction (MBSR), an approach which has been shown to be highly effective in reducing your overall stress levels.

Step 1: Find a quiet place where you will not be disturbed and you can sit or lie down comfortably.

Step 2: Next, focus your attention on your breathing. This can be done over two minutes or longer if you prefer.

Step 3: Breathe in slowly through your nose and allow your stomach to gently rise. Then breathe out slowly through your mouth, feeling your stomach gently settle.

Step 4: If you get distracted, just bring your attention back to your breath.

Step 5: Sit for a few minutes after this exercise, try to extend the calm and relaxed feeling.

The best time for this exercise is first thing in the morning and before you go to sleep. If you can’t work that into your day, try to find a quiet spot during the day to practice.

Conclusion

By incorporating regular physical activity into your stress management routine and considering these additional tips, you can effectively combat stress and improve your overall well-being.

For your mental and physical wellbeing, consider doing something you enjoy, carve out some time for yourself, start with small steps, practice mindful breathing, and don’t be too hard on yourself. Additionally, you can join a class or work with a private trainer, explore nature and the outdoors, vary your exercises, get enough restful sleep, and reach out to a professional if necessary.

The main take-away from all of this, is that being active can, and will help, with reducing stress and anxiety. Will it cure more deep-seated physiological and/or physiological issues, not by itself.

If you have deeper feeling of sadness, despair, hopelessness or just have concerns over your deeper mental health, I would urge you to speak to someone. That could be a friend or one of the many organizations across the USA that provide both state and federal help.

People who can help

Call 911
988 Suicide & Crisis Lifeline (formerly known as the National Suicide Prevention Lifeline): 988 for English or Spanish, or Lifeline Chat
Crisis Text Line: Text SIGNS to 741741 for 24/7, anonymous, free crisis counseling
Disaster Distress Helpline: CALL or TEXT 1-800-985-5990 (press 2 for Spanish)

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