Spunky 101-Year-Old Woman Gives Advice on Living Healthy Life

June Brown

Last year I interviewed one of my friends and yoga students about her lifestyle. This spunky 101-year-old woman has been a blessing and an inspiration in my life and I can’t let her story go untold any longer. The advice she gives for living a healthy life is very simple and I hope you find it uplifting and inspiring.

In 2006 June started attending my chair yoga class at the local senior center where I volunteer. I was amazed then at her abilities and strength for an 87-year-old; however, what is crazy is that fourteen years later she hasn’t slowed down much and is still exercising daily.

June lives independently, cooks her meals, cleans her home, and does a little gardening. Her mind is sharp and she shows no sign of dementia. She carries on a conversation like someone half her age. 

The only complaint she has about her health is that her hearing is not as good as she’d like it to be. She does have arthritis and can’t crochet and knit as she would like, but she doesn’t complain. Both of her knees have been replaced and she had a hip replacement a few years back at the age of 98. AMAZING! There are not very many 98 years olds fit enough to go through a hip replacement at that age.

I asked June what medications she takes if any, and she replied saying she takes calcium and iron and a few other vitamins. I chuckled inside and got it out of her that the only pharmaceutical medication she takes is a thyroid pill, no blood pressure meds, arthritis pills, etc. AMAZING!

SHOULD LIVING TO BE A 101-YEAR-OLD BE OUR GOAL?

I must admit, I’m not sure I want to live to be 101 years old. There have been many days when I drop June off from yoga class and drive away with tears streaming down my face, tears because I am feeling that life just isn’t fair. How come this 100-year-old feels better than me?

You see, for someone a little over half her age, I do have health challenges and don’t feel so great most days despite my efforts to live a healthy lifestyle, I am still faced with the fact that yes, I do have to rely on some medications because my health is not perfect. This can be a little wearing on the soul.  

I don’t want you to think just because I’m posting about a wonderful 101-year-old, we SHOULD all strive to live this age. The point I want to make is that we should focus on the quality of our life, not how long we live. Not all of us are meant to live this long or are meant to have great health as June has been blessed with. (My amazing husband has to keep reminding me of this on those days when I am depressed and overwhelmed with my health challenges).

I am going to share with you some of June’s advice and I think its good stuff to know and apply whatever your age or health status.

If you don’t feel good or have perfect health at age 50 or 100, that doesn’t mean your defective or that something is wrong with you!

ADVICE FROM A 101-YEAR-OLD

1 -GET UP EARLY

“Early to bed and early to rise makes a man healthy, wealthy and wise” – Ben Franklin

June wakes up at 6:00 a.m. every day. Not saying you have to get up that early every day, but I will admit, when I get up early I do feel much better and my day goes much smoother. Here is a good article that gives 15 benefits of waking up early.

2 –EAT WHOLE FOODS, NOT JUNK FOOD.

June prepares her meals from whole foods. She very rarely eats out and doesn’t have a lot of snacks and processed foods in her house. She makes a lot of soups and freezes the leftovers for other meals. June makes a green smoothie several times a week and juices celery several times a week. (The juicing and smoothie making is something she has learned about and incorporated just the past 3 years). I love the fact that she is willing to try new things!

3 –CONSUME THE LARGEST MEAL AT LUNCHTIME

June eats her largest meal at lunchtime. She said if she eats a big meal at night, she has acid reflux issues. My grandparents were farmers, and they ate their big meal at lunchtime as well. There are some noted benefits that you can read about HERE.

4 –LIMIT TIME IN FRONT OF THE TELEVISION

June does not watch a lot of television. She gets up early to watch her favorite religious program and does watch the news here and there, but that’s about it.

5 –LIMIT CELL PHONE AND GAMING TIME

June advises on having children and adults to not spend so much time using cell phones and game devices. We all know this can be problematic, right? BALANCE IS THE KEY.

6 –GET TOGETHER WITH FAMILY AND FRIENDS

Spending quality time with friends or loved ones is good for the soul. June gets together with her children and grandchildren for dinner every Sunday and other special events. She advises this for others and finds an important part of healthy living. There are other noted health benefits.

7 –READ GOOD BOOKS

9 –DAILY MOVEMENT

June told me one day, “If you don’t move it, you lose it”. This is so true and it is one thing that inspires me about June. She still exercises every day! Before she even gets out of bed she does several exercises and stretches right there in her bed. Some of the exercises she does are listed here in this post and video tutorial.

June does 10-15 sit-ups every morning in her bed. Yep. I think to myself if a 101-year-old can do this, so can I. (Not that I do it every day, I do it more regularly). She is truly inspiring, right? Now I know some of us young folks can’t even do one sit up. The key is to work up to it. Once you can do something, KEEP DOING IT! 

I hope to be doing some of these things as long as I live. Like doing a cartwheel, I want to be able to do a cartwheel when I’m 90.

10-HAVE A GOOD ATTITUDE

Having a good attitude is half the battle. Our thoughts are HUGE. There is a quote that I love and that I have written on my chalkboard in my kitchen.

“There is nothing either good or bad, but thinking makes it so”. Shakespeare

June has a good attitude and complains very little when I am around her.

Play Video

So there you have it, my friends. Some things for you to ponder and hopefully implement into your daily schedule if you can. Don’t do these things so you can live to bea 101-Year-Old, but do them to improve the quality of your life starting right now!

Don’t be overwhelmed and think just because a 101-year-old can do all these things that you have to do them too. We are all different and experience different things. Listen to your body, and be good to it.

With love,

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Move Your Body: The Benefits of Daily Movement

Daily movement of some kind is one of the best things you can do for your overall health. I have always thought that exercise was important, but the older I get the more I find this to be TRUE based on experience.

Now this doesn’t mean you have to run a marathon or attend an aerobics class every day, I’m talking movement. The human body is designed to move, not stay still for hours at a time.

I’m not sure where I heard this, but I love the analogy. “Just as running water does not freeze, moving muscle and joints will not either!”

It is so true! I work with a lot of seniors and I have seen firsthand how simple movement can improve the way one feels physically and emotionally. Once you start moving every day, you are going to notice a big difference! On the days you skip, you’ll feel the tension and tightness start to creep in again.

I even advise people who experience arthritis, to not baby that joint, but to gently keep it moving. Movement will help improve and keep range of motion. The less we move, the more limited we will be.

What are the benefits of daily movement and exercise?

  • Improves your mood
  • Combats chronic diseases
  • Helps you manage your weight.
  • Strengthens your heart and lungs
  • Can put the spark back into your sex life
  • Promotes better sleep
  • Can be — gasp — fun!
  • Maintain optimal weight
  • Gives you energy
  • Better memory
  • Has been found to lower the risk of health conditions such as heart disease, cancer, diabetes and Alzheimer’s

Unlike the blood circulatory system, which is pumped by the heart, the lymphatic system relies on the contraction of muscles to drain the lymphatic wastes back into the bloodstream via lymph nodes.

Exercise will help you stay well by helping your lymphatic system out. It doesn’t matter what form of exercise you do, all that matters is that you MOVE YOUR BODY and do it daily!

Studies show exercise to not only help us physically but it helps us maintain mental fitness as well. Exercise releases endorphins in the brain, which in turn cause us to have what is commonly known as a “natural high” or a “runners high”.

Psychological Benefits of movement

  • Helps with depression

“Exercise is a powerful depression fighter for several reasons. Most importantly, it promotes all kinds of changes in the brain, including neural growth, reduced inflammation, and new activity patterns that promote feelings of calm and well-being. It also releases endorphins; powerful chemicals in your brain that energize your spirits and make you feel good”

  • Reduces Anxiety
  • Lowers stress

Are all types of exercise good for everyone?

Absolutely not! You have to find what works for you and what makes you feel good.

Years ago, after being diagnosed with a particular autoimmune condition and finding that running and aerobics were too harsh on my body system; I had to find another way to move my body. After trying my first yoga class, I was hooked and have been doing it ever since. It has helped me immensely on my path back to health and vitality. For me, I had to find a more gentle approach to move my body.

The Webster Dictionary defines ‘remedy’ as: a medicine, application, or treatment that relieves or cures a disease. I consider exercise to be just that, a “remedy”.

There are three types of exercise the body needs; Cardiovascular, Strength Training (Muscular Strength & Endurance), and Flexibility Training (stretching).

Cardiovascular Exercise involves continuous, rhythmic movements of large-muscle groups, such as:

  • Rebounding
  • Walking
  • Jogging
  • Biking
  • Aerobics
  • Dancing
  • Hiking
  • Pickle ball (my new love)

Ideally, this needs to be done 3-5 days a week.

Strength Training, sometimes called weight training or resistance training decreases the risk of osteoporosis and maintains muscle mass and function. Alternate these exercises with your cardio workouts and make sure to get all muscle groups to keep your body balanced. 

Flexibility Training will help with the ability to move the joints through their full range of motion. Pain free, flexible joints are important to good health and lifestyle. Inactivity causes us to become stiff and inflexible. It is amazing how fast you can lose range of motion.

Stiffness leads to improper posture that can lead to muscle imbalance, which causes a lot of other problems. An example of a great flexibility program is yoga. 

I LOVE yoga!  Flexibility exercises can be done daily and should be done at least 2-3 days per week. If you stretch just once a week, you will never progress, but always feel like you are just catching up.

Listen to your body

Some days you may wake up and not feel like doing anything, let alone exercising. Maybe you feel achy, or you just don’t feel right. Those are the days you need to do something.  Maybe it will be just a little stretching, or a short walk, but move your body in some way.

The only time I can honestly say that I didn’t feel good after exercising was when I attended a vigorous yoga class at the onset of the flu. It was a little too much for my system, when I should have been resting. Other than that, I have ALWAYS felt great both physically and mentally after moving my body.

People of all ages and abilities, and sizes can exercise.

Some may feel that their health is too compromised to be able to do any kind of exercise. They may be thinking “I’m too fat”, “I’m not flexible enough”, “my body is too achy”, “I don’t have enough energy,” or “I have bad knees.” and on and on. I want you to know that we can all do something!  Even if you are in a wheelchair, and have a very limited ability to move, there are ways to adapt. Exercises can be modified and diluted to fit your needs at ANY AGE! My oldest student is almost 101 years old.

Adapt the exercise to fit your needs

I teach a class at the senior center in my community where I show them how to use a chair to support themselves while doing exercises and yoga poses. Despite their limitations, they can do amazing things. I have seen them improve dramatically both physically and mentally!

You can watch several of my live chair yoga classes on my YouTube station. Check them out HERE.

Don’t compare yourself to anyone else 

Whatever you do, do not compare yourself to anyone else. We all have different bodies, different lifestyles, and different experiences. If you have limitations, it is easy to become frustrated, trust me I know. Do not get discouraged, accept where you are at and enjoy what you CAN do!

Each time you exercise you will feel different. One day you might have a lot of energy and on other days you may not. Adjust accordingly and do what feels good.

Choose a form of movement you enjoy!

  • Walking
  • AEROBICS
  • TREAD MILL
  • ROLLER BLADE
  • TAI CHI
  • SWIMMING
  • JOGGING
  • WATER AEROBICS
  • CYCLING
  • HIKING
  • KICK BOXING
  • MINI TRAMP (REBOUNDING)
  • TENNIS
  • YOGA
  • DANCING
  • POWER WALKING
  • RACQUETBALL
  • REBOUNDING
  • PICKLE BALL

Improve your health one healthy habit at a time!

Start today, CHOOSE to do something for yourself, no one can exercise for you. By exercising you will not only help yourself, but those you associate with and love will benefit, as you release stress, improve health and enjoy your life more fully!

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Rebounding: The Benefits, The How and The Why

The benefits of rebounding! The best exercise ever!

At this time I want to bring to your attention a form of movement that you may not have heard about or considered something of real value, REBOUNDING. Who would have thought that bouncing on a little trampoline could do anything for you? Well, I am here to tell you, by experience, that it can! I want to share with you benefits of rebounding, the how and the why.

If you were to ask me what I thought the most important thing you could do to promote and maintain a healthy body, mind and spirit would be……….. MOVEMENT would be at the very top of the list. I am talking about PHYSICAL MOVEMENT, moving the body in some way or another. I have already shared in detail about the importance of movement in THIS POST.

One of my favorite authors and mentors wrote a book many years ago (1982) called Looking and Feeling Great.

Carol TrumanNow I will admit I most likely would not have picked up this book to read if I was not already familiar with the author, Karol K. Truman, who wrote Feelings Buried Alive Never Die. This book has literally changed my life and the lives of many.

I bought this book hoping it would have some great ideas on how to exercise without causing more joint pain and inflammation than I was already experiencing. The information I found in this book was very timely and it rang true to my heart.

Another one of my mentors and teachers is David Christopher who also recommends rebounding and speaks of it frequently on his popular radio show, A Healthier You.

If Karol Truman and David Christopher endorsed it, than I was willing to give it a whirl. I was so excited to find something so effective and so SIMPLE.

THE BENEFITS

Rebounding provides benefits to nearly every body system, from increased flexibility and skin tone to decreased stress. Its up-and-down movement improves circulation and lymphatic flow, and gently massages the internal organs for whole-body health.

  • Weight Loss
  • Strengthen & Tone Muscle
  • Healthy Joints & Bones
  • Balance & Agility
  • Improved Circulation
  • Stress Management
  • Improved Flexibility
  • Increased Endurance
  • Decreased Fat & Cellulite
  • Toxin Elimination
  • Boost Immune Health
  • Reduced Back Pain
  • Heart Health
  • Firm Sagging Skin
  • Massages Internal Organs
  • Stimulate the Lymphatic System
  • Digestion & Elimination

In my research, one of the things that intrigued me the most was that jumping on the mini tramp 10 minutes equals running for 30 minutes for a cardiovascular workout. That is quite amazing!  I think a lot of us have it in our heads that in order to be in top physical shape we have to RUN marathons to achieve it. Rebounding is so much easier on the joints than running and can get the same results in less time. Here is a post with more details about rebounding vs. running that I found quite fascinating.

I love how rebounding helps the lymphatic system and detoxification pathways to work better. By working against constant gravitational pressure while bouncing, you resist Earth’s pull. The resistance is subtle, but it builds cellular strength. The alternating weightlessness and double gravity of rebounding produce a pumping action that pulls out waste products from the cells and forces into them oxygen and nutrition from the bloodstream.

Karol Truman has a great analogy in her book about this.

“Picture a sponge. Suppose that sponge is full of dirty water. When you squeeze the sponge you flush the dirty water out. Then you put the sponge in fresh, clean water and allow it to soak in.

Rebounding allows gravity forces to squeeze bacteria and toxins out of the cells, and to be flushed out by normal bodily processes, just as the dirty water was squeezed out of the sponge.”

One thing that I really notice is the gentle detox I get when I rebound. I have to be real careful detoxing. Even massage sometimes can put my body into a major detox and I can feel quite yucky afterwards, but rebounding does not have that effect. When I rebound I can feel all the yucky stuff that is stuck in my body break free and move out when I bounce. After I bounce in the morning, I feel so refreshed and renewed throughout my whole body. Even my face and head feel more clear. If I happen to miss a day, I can sure tell.

For those of you who do not feel as stable and are concerned about being able to even stand on a mini tramp, they offer a balance bar that can be attached to the rebounder. This is a great option for the elderly and even young children.

THE HOW

Here is a quick and informative video clip from David Hall explaining how it all works.

So how do you get started?

Find yourself a rebounder.

There are a lot of rebounders on the market and they are all not equally made. Choosing a good rebounder is very important. Inexpensive, poorly made products may result in injury and not give you the results that you are wanting.

Here are a few links to sites that I found helpful.

http://www.approachwellness.com/best-rebounders.html

http://www.rebounderreviews.com/category/reviews/

http://www.snh.cc/Cellerciser.html

I know it may seem crazy to spend $300 – $500 dollars on a device to jump up and down on. If you think about all that it can do for you and how much healthier you will be in the long run, it is NOTHING! Think about all the money you will save on doctor bills and fitness memberships. So sell your treadmills and elliptical units and buy a simple rebounder.

Check your local online classified adds or who knows, you may get lucky at a garage or yard sale.

It was about five years ago when I purchased my rebounder. I was so excited to get started. I will admit I was temped to just go to Walmart and buy a cheap mini tramp thinking it would be ok and then buy a nice one a little later. After looking into things I am so glad I got a good one to start with.

I was lucky, I found one on KSL.com, a local online classifieds. The drive 50 miles to Salt Lake City to pick it up. I think I got it for only $75.00.

 

I have a Needak and love it. If money was not an issue and I had higher ceilings in my house, I wouldn’t mind trying the Bellicon. Needak and Cellerciser both have models that fold up for easy storage and even ones that fit in a carrying case. Amazon has a Half fold Cellerciser kit that comes with Karol Truman’s book a carrying case and a few other things at a good price.

For lunch we have a baked potato with a little green onion and drizzle of olive oil. A salad made with cut up tomatoes, cucumber, and sliced onion.

Where do you store this baby?

IMPORTANT! Wherever you store your rebounder, make it a place that is easy to access. If it is a big deal to get it out every morning, you will not use it. It needs to be somewhere easily accessible. I used to flip my rebounder on its side and roll it in the guest closet, but now that my bed is high enough I just slide it under the bed. Another good place to store your rebounder is the master closet flipped on its side. They do offer the folding model that would make it not so bulky to store.

How often should you rebound?

  • Start out slow, especially if it has been a while since you have exercised. 1-2 minutes, 2 x day until you can work up to the 10- 15 minutes.
  • It is recommended to work up to 10-30minutes a day. This can be split up into different increments. If you don’t have time for a full 30 minutes, 2 minutes is better than nothing.

Make rebounding part of your morning ritual. My morning ritual goes something like this.

  1. First thing in the morning I get my quart jar of lemon water, drink about half of it and save the rest for after rebounding.
  2. Then I set my phone on Pandora, get some good tunes going and start bouncing. (Sometimes I set my timer for 10-15 minutes because I loose track of time).
  3. After bouncing I go to my yoga mat and do a few of my favorite yoga poses, some stretching, a little more toning or facial release foam rolling or whatever my body is needing and wanting.
  4. I then wind things down with some kind of meditation, something to ground me before I begin the day.
  5. I then skin brush and do affirmations before I hop into the shower.

THE WHY

Why should you rebound?

  • More than twice as effective as running without the extra stress on the ankles and knees.
  • Only need one piece of equipment
  • Can do it in your own home, office or living room and in any kind of weather.
  • Only takes 15 minutes a day to see fabulous results.
  • Effects the whole body system.
  • Improves mental clarity.
  • Easy and FUN!

If you are wanting to improve your health in all areas, I highly recommend you try this simple form of exercise. Exercise and good health does NOT have to be difficult!

Get bouncing!

 

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Move Your Body

move your body

Improving your health one healthy habit at a time!

move your body

Move Your Body

Just as running water does not freeze,
moving muscle and joints will not either!

The topic of exercise was included in a booklet I wrote titled “Alternative Remedies for the Body, Mind & Spirit”.  The Webster Dictionary defines ‘remedy’ as: a medicine, application, or treatment that relieves or cures a disease.  I listed it as a remedy because I feel it is just that, a remedy.

 
Years ago, after being diagnosed with a particular health condition and finding that running and aerobics were too harsh on my body system, I had to find another way to move my body. After trying my first yoga class, I was hooked and have been doing it ever since. It has helped me immensely on my path back to health and vitality.
 
Unlike the blood circulatory system, which is pumped by the heart, the lymphatic system relies on the contraction of muscles to drain the lymphatic wastes back into the bloodstream via lymph nodes. Exercise will help you stay well by helping your lymphatic system out. It doesn’t matter what form of exercise you do, all that matters is that you MOVE YOUR BODY! Doing something DAILY if you can.There are three types of exercise the body needs; Cardiovascular, Strength Training (Muscular Strength & Endurance), and Flexibility Training.
Cardiovascular Exercise, involves continuous, rhythmic movements of large-muscle groups, such as rebounding (cellersizer which I swear by), walking, jogging, biking, aerobics, dancing and hiking. Ideally, this needs to be done 3-5 days a week.
 
Strength Training, sometimes called weight training or resistance training decreases the risk of osteoporosis and maintains muscle mass and function.  Alternate these exercises with your cardio workouts and make sure to get all muscle groups to keep your body balanced. 
 

Flexibility Training, will help with the  ability to move the joints through their full range of motion. Pain free, flexible joints are important to good health and lifestyle.  Inactivity causes us to become stiff and inflexible. It is amazing how fast you can lose range of motion. Stiffness leads to improper posture that can lead to muscle imbalance, which causes a lot of other problems. An example of a great flexibility program is yoga.  I LOVE yoga!  Flexibility exercises can be done daily and should be done at least 2-3 days per week.  If you stretch just once a week, you will never progress, but always be just catching up. I could go on and on about this, but I will spare you until a later date.

Some days you may wake up and not feel like doing anything, let alone exercising.  Maybe you feel achy, or you just don’t feel right. Those are the days you need to do something.  Maybe it will be just a little stretching, or a short walk, but move your body in some way. The only time I can honestly say that I didn’t feel good after exercising was when I attended a vigorous yoga class at the onset of the flu.  It was a little too much for my system, when I should have been resting.  Other than that, I have ALWAYS felt great both physically and mentally after moving my body.
 
People of all ages and abilities, and sizes can exercise.  Some may feel that their health is too compromised to be able to do any kind of exercise.  They may be thinking “I’m too fat”, “I’m not flexible enough”, “my body is too achy”, “I don’t have enough energy,” or “I have bad knees.” and on and on.  I want you to know that we can all do something!  Exercises can be modified and diluted to fit your needs.  I teach a class at the senior center in my community where I show them how to use a chair to support themselves while doing exercises and yoga poses.  Despite their limitations, they do amazing things.  I have seen them improve dramatically both physically and mentally!
 
Whatever you do, do not compare yourself to anyone else.  Listen to your body. We all have different bodies, different lifestyles, and different experiences.  If you have limitations, it is easy to become frustrated.  Do not get discouraged, accept where you are at and enjoy what you CAN do. Each time you exercise you will feel different. One day you might have a lot of energy and on other days you may not. Adjust accordingly and do what feels good.
Mayo Clinic. com gives 7 basic benefits for exercise that I liked. It is simple and straight forward.
 
1. Exercise improves your mood.
2. Exercise combats chronic diseases.
3. Exercise helps you manage your weight.
4. Exercise strengthens your heart and lungs.
5. Exercise promotes better sleep.
6. Exercise can put the spark back into your sex life.
7. Exercise can be — gasp — fun!
 
Studies show exercise to not only help us physically but it helps us maintain mental fitness as well.  Exercise releases endorphins in the brain, which in turn cause us to have what is commonly know as a “natural high” or a “runners high”.

Here are some of the Psychological Benefits of Exercise stated in an article by K. Cossaboon

    • Physical activity is increasingly becoming part of the prescription for the treatment of depression and anxiety. Exercise alone is not a cure, but it does have a positive impact.

 

    • Research has found that regular physical activity appears as effective as psychotherapy for treating mild to moderate depression. Therapists also report that patients who exercise regularly simply feel better and are less likely to overeat or abuse alcohol and drugs.
    • Exercise can reduce anxiety – many studies have come to this conclusion. People who exercise report feeling less stressed or nervous. Even five minutes of aerobic exercise (exercise which requires oxygen, such as a step class, swimming, walking) can stimulate anti-anxiety effects.
    • Physical exercise helps to counteract the withdrawal, inactivity and feelings of hopelessness that characterize depression. Studies show that both aerobic and anaerobic exercise (exercise which does not require oxygen, such as weightlifting) have anti-depressive effects.
    • Moods such as tension, fatigue, anger and vigor are all positively affected by exercise.
    • Exercising can improve the way you perceive your physical condition, athletic abilities and body image. Enhanced self-esteem is another benefit.
    • Last, but not least, exercise brings you into contact with other people in a non-clinical, positive environment. For the length of your walk or workout or aqua-fit class, you engage with people who share your interest in that activity.

 

I have been teaching yoga for many years and could go on and on about the benefits of exercise, and about the positive changes I have seen in my students, both physically and mentally.
 
Choose a form of exercise you enjoy!

 

    • Walking
    • AEROBICS
    • TREAD MILL
    • ROLLER BLADE
    • TAI CHI
    • SWIMMING
    • JOGGING
    • WATER AEROBICS
    • CYCLING
    • HIKING
    • KICK BOXING
    • MINI TRAMP (REBOUNDING)
    • TENNIS
    • YOGA
    • DANCING
    • POWER WALKING
    • RACQUET BALL
    • Rebounding
      Start today, CHOOSE to do something for yourself, no one can exercise for you.  By exercising you will not only help yourself, but those you associate with and love will benefit, as you release stress, improve health

and enjoy your life more fully!

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