Contributing Writer

Muscle wasting or loss of strength as we age, called sarcopenia, is the silent epidemic of aging especially because debilitating decline in muscle mass is preventable. This loss of muscle mass leads to a number of chronic problems for seniors such as, osteoporosis, falling, imbalance, obesity and the inability to perform common everyday and sport activities. 

Research, in Western cultures indicates men, on average, reach peak strength in their late 20s and women reach it several years later. A general review of research indicates we lose about 7% of our strength each decade beginning at age 30. At age 60 the rate of muscle loss increases to about 10% per decade as we move into our senior years. Such norms are accurate and accepted by many as the natural aging process. 

Within the research data are the norms of active men and women who perform some type of resistance exercise regularly throughout their lives and retain far greater strength than their less-active peers. This data clearly demonstrates that we ask muscles to be strong by frequently using them we retain much of our younger strength, declining at a far slower rate. Much research also indicates that previously inactive seniors can use resistance training to regain most the strength they had previously lost. Remember, the golden rule of all training is the body responds to what we ask it to do. If we’re active the body responds to the demand for activity and becomes stronger. Inactivity promotes weakness. 

What are the Benefits of Strength Training? 

Listed below are some of the most important benefits of maintaining and improving strength.

 1. Regular weight bearing activity is essential for maintaining bone density and preventing the debilitating bone-thinning disease osteoporosis. It is well known that most of our bone mineral content is acquired before thirty, then it slowly begins to decline as we age. To stimulate retention of bone matter large muscle weight bearing activity is required. Most fitness and health organizations suggest a minimum of 30 minutes of weight-bearing exercise at least two days per week.

2. Falling is a common concern for seniors. Falls often result in broken bones, cause concussions and may result in abrasions. Falling may be considered a chronic disease for many frail seniors. The most effective remedy to reduce the risk of falling is regular resistance training. Resistance training not only will improve muscle mass and bone density t but will also ingrain the correct biomechanics of movement that improves balance and coordination while improving strength. Two to three days of weekly strength training is a small price to pay for fall prevention.

3. Strength training will improve abilities to perform average daily activities. Senior often complain about difficulty doing simple activities they once did with ease such as: getting up from the floor, carrying groceries and other items, and lifting and bending. These skills allow for greater independence and enjoyment of life.

4. Effective strength training will improve appearance by improving posture and adding muscle mass thereby adding a more firm look to our body. 

Which Exercises are Best for Strength Training?

I suggest beginning with three essential movements that are functional to daily activities, challenge most of the muscles in the body, and can be done at home. 

1. Carry stuff as you walk about during the day. Carry groceries, take trash out, pick stuff up and move it. This activity gives you a great full body workout challenging the arms, torso, hips and legs to become stronger. It’s a simple activity and more vigorous than expected.

2. Do a brisk daily walk for at least 30 minutes daily. Walking is the most natural movement and provides weight bearing exercise for the hips and legs as well as other benefits. Walk on terrain that feels secure but challenges your balance and agility skills. Including hills stimulates increased muscle growth and is great cardio.

3. Get up and down from the floor three to five times daily. This activity is vigorous and strengthens muscles throughout the body, especially the postural and backside muscles and improves mobility. If you find this exercise difficult reach for a table or sturdy chair to assist you.

4. Added strength stimulating activities may include some form of push-ups and pull-ups and lunge and squat variations. All can be done at home or in the gym. Professional training can be found at most gyms and through strength training fitness classes for those unfamiliar with strength training.

Much research exists that indicates age-related strength loss can be greatly alleviated by being active and performing a minimum 30 minutes of weight bearing activity at least twice weekly. Maintaining strength will enhance any seniors lifestyle and do much to reduce chronic problems many of us experience such as falling, osteoporosis and increased dependence on others. In short, strength training will improve your life in many ways.         

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Contributing Writer

Everyone wants to live a long time, but no one wants to grow old. Historically speaking people have sought to defer old age, hence Ponce de Leon’s search for the fountain of youth. Not only would the fountain be personally valuable but would prove to be a priceless commercial product. Unfortunately, such a fountain does not exist. 

Perhaps it is more realistic to state that what people really want is to defer the chronic diseases that often accompany old age, such as arthritis, heart disease, diabetes, osteoporosis, stroke cancer and other undesirable afflictions. We all want to age well while maintaining an active, healthy aging process, but there is no magic pill to ensure such a happy lifestyle. 

To some degree life is a crapshoot. It pays to be fortunate in life and not be disabled by an accident or unfortunate illness. There is research that indicates that parentage may affect longevity genes that assist the aging process. It is also known that environment, diet, stress and family life also produce their effects. 

For centuries though it has been known that sensible aging advice includes exercise. Hippocrates wrote “Eating alone will not make a man well, he must also take exercise.”

The topic of this article is aerobic exercise, also known as cardio — the type of exercise that will provide the most longevity benefits. 

Aerobic exercise was researched and popularized by Ken Cooper of the Air Force Aerospace Medical Lab during the late 1960s. His book “Aerobics” led to the jogging craze of the time. Aerobic exercise is sustained physical activity fueled by burning oxygen. Moderate aerobic exercise is considered to be prolonged movement that elevates the heart rate to between 50 and 70 percent of your maximum heart rate. 

If you are exercising at a moderate pace you should be able to perform a brief conversation. Typical moderate aerobic exercise includes: brisk walking, biking, dancing, swimming or similar continuous exercise. Vigorous aerobic exercise would maintain a heart rate between 70% to 85% of max heart rate. Speaking in full sentences would be difficult at the vigorous level.

Why do aerobic exercise?

Many studies since the late ’60s affirm the many benefits of aerobic exercise. The most obvious benefit is cardiovascular, which is the reason it is called “cardio.” Because exercise creates an oxygen deficit in the muscles the heart reacts by beating faster and stronger to deliver the needed oxygen. 

Aerobic exercise strengthens the heart and makes it more efficient improving its cardiac output. Sustained cardiac output also improves viscosity of the blood and elasticity of the veins and arteries. Aerobic exercise additionally stimulates the growth and upkeep of every system in the body from the lungs to the liver, kidney and other organs.

Sustained moderate exercise raises good cholesterol levels and lowers bad levels and triglycerides and lowers blood pressure. Aerobic exercise burns fat — helping weight control — lowers inflammation and stimulates bone density retention because it is weight-bearing exercise. A most important benefit of aerobic exercise for seniors is its effect on brain health. We all want to retain our mental faculties. The brain requires 20% of the oxygen in our body although it is only 2% to 3% of the body’s weight. Cardio improves the flow of oxygen to the brain to keep it healthy. 

How much aerobic exercise do you need?

The need for sustained aerobic exercise is apparent, but how much exercise do we need to keep the body in good health? The most recent update of the of the Department of Health and Human services (HHS) concluded that some physical activity is better than being sedentary and that more physical activity provided additional health benefits.

For substantial health benefits adults should perform at least 150 minutes per week of moderate intensity aerobic physical activity or 75 minutes weekly of intense activity. Sedentary people who do little exercise have the most to gain from beginning an exercise program and the 150-minute weekly goal significantly improves their longevity chances and is doable for the able bodied. The health benefits of extreme exercise does not appear to be much greater than the moderate exercisers, but if you enjoy exercise and appreciate how it makes you look and feel it’s still good for you, it’s just not that much more beneficial to your health than the HHS recommendations for moderate and intense exercise. 

The physical decline seen in many of our modern western societies is not inevitable. Think of an old building that had always been carefully maintained and is still very functional. Had it not been maintained properly the wear and tear of weather, time and use would certainly have caused deterioration. With routine maintenance and the good fortune of not experiencing fire, earthquake or other unfortunate incident the building is still performing well despite the aging experience. The same holds true for your body. To perform well over time it needs proper care and maintenance of which aerobic exercise or cardio is an important part. 

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Contributing Writer

A common complaint among seniors is back stiffness or mild pain when they first arise in the morning.  For many this stiffness effects them for a few minutes and then seems to go away following a period of moving about the house. Why does this symptom occur and what can be done to alleviate it? For common stiffness or minor pain there are two big issues that come into consideration: sleep position issues and biological issues.

Sleep position issues

Sleep position may cause or increase back stiffness.

Sleeping on your stomach puts your back into extension, increasing disc pressure on the anterior portion of discs, especially in the lower back. If there is minor bulging in any of your discs, a not-unusual occurrence in aging backs, sleeping on the stomach may cause pain or stiffness.

Sleeping on your back with the legs straight may be a stiffness inducer if you have tight hip flexor muscles due to poor posture. If you experience little stiffness and get a good night’s sleep, your current sleeping position is acceptable for you regardless of the position chosen. In other words, if it ain’t broke, don’t fix it. If stiffness and minor pain is a problem, sleep experts suggest trying one of the following recommendations.

Recommendation One:  Try sleeping on your back with a pillow under your knees and a small to medium-sized pillow behind the head. This position alleviates both spinal extension and tight hip flexor problems.

Recommendation Two:  Sleep on your side with enough pillow height to maintain the head as part of an aligned spine. Bend your knees to about 45 degrees and maybe put a small pillow between the knees if it improves comfort.

Biological issues

Between each vertebrae, there are spinal discs consisting of a tough fibrous outer layer and a thick, jellylike interior. These discs allow for movement between each vertebra and are said to absorb shock. There are 24 discs in total.  Movement and compression help bring nutrients into the discs and pushes out waste and inflammation. 

At night, when you’re sleeping vertically, there is little pressure applied to the discs and, by the process of osmosis, fluid seeps in and the discs rehydrate. It’s called hydrostatic pressure and it causes the discs to swell a little bit. 

If you have a minor bulge or disc problem, as many aging spines exhibit, it is more likely you will experience stiffness or minor pain upon arising. This disc inflation by osmosis is why you are at your tallest height upon arising.   

It is suggested that if you are stiff or symptomatic upon getting out of bed you should move deliberately at first. Avoid stretching until you have been moving about the house for about 30 minutes.

By performing a simple movement, a downward compression will be exerted on the discs allowing them to expel fluid gained overnight and return to their normal size. Continue to move well and move often throughout the day to maintain your discs at their healthiest.       

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Contributing Writer

 Another January has arrived, so it’s time for the annual New Year’s resolution.

The three most popular New Year’s resolutions are to lose weight (by far the most popular), to improve fitness levels and to join a gym and exercise more.

Gym memberships grow and member commitment to exercise swells in January. As the year progresses into February and March, member commitment slowly diminishes and many members return to their former activity habits.

This appears to be an annual cycle. I suspect this cycle often proves true for non-fitness resolutions also. 

 This year you won’t need to create a fitness resolution, as I’m going to provide you with a New Year’s resolution that is simple to understand, requires no gym membership, is convenient and will meet all the goals and provide more long term health and fitness benefits than are hoped for in the three resolutions in the previous paragraph.

The resolution: “I resolve to move more throughout the day.”

I often remind my fitness classes and clients: It’s important you attend regularly for our one-hour sessions, but what’s far more important to fitness and health goals is how often and how well you move the rest of the day.

Too many people commit to a one hour workout three to four times weekly and then live sedentary lives the rest of the day. The body is designed for movement, and movement throughout the day always trumps the one hour workout. Let me provide you with some reasons why.

n Frequent movement helps maintain and improve muscle mass and related bone density. If you are contracting muscles, bones are also being stressed and strengthened. Although there is consistent evidence that aging may naturally accommodate some muscle and bone loss, being inactive will guarantee such loss will happen at an accelerated rate. Moving often throughout the day is the best antidote to slow or prevent such losses. Serious strength training programs have been demonstrated to not only prevent such loss but may result in increases in muscle mass and bone density. 

n Moving often is essential for an efficient cardiovascular system. We all know the heart is essential to the circulation of blood throughout the body. Few people seem to understand that the contraction of muscles squeezes veins and arteries, moving life-giving blood through the one-way valves of the circulatory system, especially to more distant parts of the body. Sedentary people have less efficient circulatory systems. Frequent movement is essential for healthy circulation.

n The lymph system is the primary defense against diseases and infections. It parallels the circulatory system but has no heart pump for circulation. Lymph is moved through the body by muscle contraction, motion and gravity. Regular movement is necessary for the movement of lymph and an effective immune system.

n A mega study recently published in the Journal of Clinical Oncology found that people who met the activity guidelines suggested by the government had a lower incidence of seven types of cancer. The study confirmed the findings of a number of recent earlier studies.

n Frequent movers appear to have greater mobility as compared to those with a sedentary lifestyle. Mobility is essential to good posture and proper basic bio-mechanics.

n Falling is a major concern for seniors and a frequent cause of disability and even death. Movement challenges the ability to stabilize the body and maintain and improve balance skills. The best insurance against falling is to move often over varied terrain within one’s movement competence. 

The bottom line in all training is, the body responds to the stresses put upon it. If we demand it move often, performing a variety of activities, then the body will retain and improve its naturally inherent potential. 

Motion fuels health and mobility. Inactivity feeds atrophy. Move well and move often. Have a happy, healthy and active new year.    

James Riley of Solvang is a certified strength and conditioning coach and a level-one Olympic Lifting Coach. He holds a B.A in physical education, M.A. in psychology and a doctorate in education.

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Contributing Writer

Do we really shrink as we age? It’s a frequent question from seniors in my classes and club members at Performance Fitness. Perhaps their doctor measured and informed them that they are an inch shorter than they believed, or maybe the kids commented, “Dad, you look shorter than you used to be.”

Our children do have a tendency to precisely point out our shortcomings. Is losing height as we age normal and, if so, is there something we can do about it? The answer to both questions is: It depends. 

About four out of five people lose some height as they age, beginning at about age 40, but genetics, lifestyle, diet, exercise habits and posture may slow or accelerate the process.

The tendency to lose height occurs among all races and both sexes. Here are some major factors affecting height loss:

– As we mature the spinal discs between vertebrae may lose fluid, slightly dehydrate and flatten. Since the spine has 24 discs, one between each two vertebrae, a little flattening in some of the discs may result in significant loss of length through the spine even if it remains well aligned.

– Poor postural habits, slouching in chairs and the “looking down” habit often result in rounded shoulders, forward head and a collapsed rib cage. This postural habit not only results in a loss of height and undue stress on the spine but may also inhibit proper breathing and leave less room for the major organs to align themselves. 

Poor posture is primarily caused by faulty postural habits. In effect, we teach ourselves our poor habits by the way we move. To correct poor posture, we need to focus and move in good alignment throughout the day, a task that is easier said than done and often requires professional help from a physical therapist or personal trainer. It will take time and commitment, but the reward is not only regaining some height but reclaiming healthy movement.

– The bone-thinning disease called osteoporosis may cause subtle micro-fractures in vertebrae, causing them to lose height. These micro-fractures are often painless and go undetected.

To slow or prevent osteoporosis, seniors should include ample calcium and vitamin D in their diet and also some good fats, as vitamin D is a fat soluble vitamin that helps the body absorb calcium. A little sunshine is also a great source of Vitamin D. 

If you are a woman over 50 or a man over 60, The Osteoporosis Foundation recommends a Dexa Scan as a screening procedure and to establish a base foundation for future reference.

– Seniors often demonstrate a loss of muscle mass in the shoulders, spine and hips as they age. Losing muscle mass often results in spinal compression and rounded shoulders and forward head, resulting in increased height loss as well as other problems.

Although some loss of muscle may be due to aging, much of the loss is due to inactivity and lack of weight-bearing exercise. Research has consistently shown that those who exercise regularly lose about half as much height as they age as do non-exercisers. Putting stress on muscles and bones stimulates them to become stronger. Improving strength also improves mobility and prevents falls, two major concerns among seniors.

– Beware of your vices. Smoking damages bone and lowers some hormone levels in the body that are essential to health, while excessive alcohol consumption inhibits the processing of calcium into bone, according to the Department of Health and Human Services. Smoking and excessive alcohol consumption seem to be linked to most chronic diseases.

Most of us will lose some height as we age, as it appears to be a normal process. A loss of up to 1.5 inches over time is not usually cause for concern. A loss of two to three inches is reason for a doctor visit for consultation and evaluation. There is a reason your doctor measures you during the annual physical.

To prevent excessive loss of height, feed your bones and muscles a good diet, exercise regularly, maintain good posture, drink moderately or not at all, don’t smoke, and move well and often throughout the day.

James Riley of Solvang is a certified strength and conditioning coach and a level-one Olympic Lifting Coach. He holds a B.A in physical education, M.A. in psychology and a doctorate in education.

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Contributing Writer

Osteoporosis is a bone-thinning disease that weakens the skeleton, making bones more likely to break. It threatens millions of older women and men.

And, although women are about twice as likely to fall and break a bone, osteoporosis still poses a significant threat for men, especially as we progress into our eighties and nineties.

Osteoporosis and its precursor, osteopenia, are often considered a “women’s disease,” deflecting the focus of men from a debilitating disease that they also are susceptible to. Although it is true that older men get about half as many fractures as older women, the men are more likely to suffer a permanent disability and twice as likely to die within a year as women, according the Center for Disease Control.

What causes osteoporosis?

Throughout our lifespan our bones are constantly changing: old bone is removed and replaced by new bone. In our youth (birth to 20 years) the body produces more bone than is removed while our bones grow and become dense and the skeleton gets larger and stronger.

Bone growth and density peaks during the third decade of life. For both men and women, bone density very slowly declines because the removal of bone material exceeds the formation of new bone.

Men in their fifties do not experience the rapid loss of bone women typically experience following menopause. By age 65, both sexes experience bone loss at approximately the same rate, and the absorption of calcium and other minerals necessary for bone health decreases in both men and women.

Osteoporosis is age-related and is often referred to as the “silent disease,” because it is usually symptom free until a bone breaks and discloses the problem. Although osteoporosis is age related and some progressive bone loss will occur, other factors that we can control may contribute to a bone loss rate that is greater than what would naturally happen.

Some causes of loss of bone matter include excessive alcohol consumption, smoking, some common medications, immobilization, a sedentary lifestyle, poor dietary habits and genetic predispositions. Fortunately, many of those causes of bone loss can be abated by improving our lifestyle habits.

There is far less research compiled on osteoporosis in men than for women, but it is suggested that all people take a few steps to show a little love for their bones.

• Don’t smoke, and stay within alcohol consumption guidelines. This is a no-brainer.
• Eat real food and be sure your diet includes enough vitamin D, good fats, (vitamin D is a fat-soluble vitamin) and calcium in your diet. Although calcium and vitamin D are available as supplements, recent research suggests gaining minerals and vitamins through food provides for better assimilation.
• Regularly perform weight bearing exercise, ensuring your muscles work against gravity. Such activities may include brisk walking, jogging, and racquet and team sports. Weight lifting, resistance band exercises or body weight exercises such as pull-ups and lunges should be performed at least twice weekly for specific strength training of the large muscles.
• Be active throughout the day. Even routine movements needed while performing house and yardwork and other less intensive activities help maintain bone and muscle. The sedentary lifestyle is the enemy of fitness, and that includes bone fitness.
• Have a DEXA scan, the most commonly used test to measure bone density. It is painless, takes only 10 to 15 minutes and emits low doses of radiation while providing and accurate measure of bone density.

The National Osteoporosis Foundation recommends a DEXA scan for women at age 65 and for men at age 80 to establish a baseline measure for bone density. Other national organizations suggest scans as early as 50 years for women and 65 years for men. Follow-up scans should be done at doctor recommended intervals depending upon your scan results, family history and lifestyle choices.

• Medications can help: Your doctor may prescribe medications to lower the rate of bone loss or possibly improve bone density. As with any medication always be aware of possible side effects.

In summary: To reduce your risk of osteoporosis, walk regularly, do strength training, get some sun for vitamin D, eat a calcium rich diet and move well and move often throughout the day.

James Riley of Solvang is a certified strength and conditioning coach and a level-one Olympic Lifting Coach. He holds a B.A in physical education, M.A. in psychology and a doctorate in education.  

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Contributing Writer

Have you ever been awoken by a “Charley Horse,” those painful, intense muscle spasms that cause cramping in your legs or feet?

Most seniors have experienced the unpleasant event as night-time leg and foot cramps, which are more common as we age. Such cramps are associated with many chronic diseases, frequently prescribed medications and lifestyle habits.

Cramps are usually short duration episodes of moderate to intense pain caused by sudden, involuntary contractions of muscle fibers. Nocturnal leg cramps involving calf muscles or small muscles of the foot are, unfortunately, more common as we age.

One large study indicated that one-third of those 60 years and older experienced cramps within the previous two months, including 50 percent of those 80 and older. Some 40 percent of the total sample experienced cramps more than three times weekly.

Although cramping is usually considered a benign and transient problem, it may cause intense pain.

Cramping may be caused by a number of factors such as age, dehydration, medications, electrolyte depletion, and poor circulation.

• Age is a significant correlate of cramping. Aging isn’t for sissies, and a little cramping beats the alternative of not aging.
• Dehydration: Cramping is frequently caused by low fluid levels in the body that inhibits proper muscle function. Cramping may be a warning sign of dehydration and can be easily remedied by drinking more water and other fluids. Many seniors, as we age, have diminished thirst sensitivity and may be unaware we are dehydrated. The solution is simple: Consume more fluids.
• Electrolyte Depletion: Cramping is more likely to occur during hot weather as we sweat to maintain proper body temperature. Sweating removes needed electrolytes such as potassium, sodium and calcium needed for proper muscle functioning. Both fluids and electrolytes should be replaced often during hot weather.
• Medications: Numerous medications may have the side effect of increasing the frequency of cramps. Common medications such as statins and diuretics are just two classes of drugs that may have the side effect of cramping. Always carefully read the possible side effects of drugs you ingest, and consult your pharmacist or doctor if you experience unusual cramping.
• Poor Circulation: If cramping gets worse when you increase activity levels, it may be a symptom of poor circulation. Poor circulation may be caused by a number of reasons, such blocked arteries, heart problems or leaky valves. If cramping occurs with increased activity, consult your doctor.
• The “Bulldog” Fitness Program: As a trainer I’ve often observed seniors who attempt to “get in shape” in one week following an illness, injury or long break from working out. They seem to feel they can hurry the fitness process with intense, prolonged bouts of exercise fueled by fierce determination. The result is usually injury, extreme soreness and cramps.

Fitness improvement is a progression of gradually increasing stimulation. If you have been inactive for a period of time it should take approximately the same length of time to gradually return to your former fitness level. A little increase over time works for recovery of fitness levels.

It is possible to treat cramps at home. In addition to staying hydrated and being aware of the side effects of medications, gentle stretching of the affected muscle groups is a most effective therapy.

Cramping muscles tend to knot up and lose their straight line of flow. Gently stretching helps to realign the muscle fibers and lengthen them to not only relieve soreness but reduces the probability of future cramps.

For severe cramps, over the counter anti-inflammation medications can relieve pain and swelling. The application of cold compresses may also help.

Lastly, make sure your diet includes sufficient vegetables and fruits so you consume enough electrolytes and minerals for proper muscle functioning.

For most seniors, cramping can be controlled by staying active, maintaining a healthy diet and gently stretching.

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By James Riley

With gleeful laughs and frozen faces,

Happy children to my classroom came;

Costumes, excitement, candy and treats,

They looked different, yet seemed the same.

They all were something original,

Gruesome warrior or pretty maid;

Witches, bums and bag ladies too,

Uninhibited and unafraid.

Each child knew they were special,

As they scampered in mock fright;

Acceptance reigned within them,

They belonged on Halloween night.

But when the celebration is over,

If one peered closely inside,

Would another mask be unveiled,

A timid youth who wished to hide?

Inside they may feel all alone,

A clever mask they hide behind;

No one sees the tears that flow,

Nor feels the pain or hears their whine.

They long for one who loves them,

Undermining their self-made jail;

Still creating a parade of masks,

When pretentions begin to fail.

Underneath there dwells confusions,

Born in isolation and in fear;

They desire another’s gentle touch,

A caring heartbeat to be near.

Intently listen and try to hear,

Acceptance will set them free;

A bond is needed for them to share,

Behind the mask a child you’ll see.

Remember the child of Halloween,

Who scurried about in mock fear;

Understand that for many of them,

The masks stay on all year.

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By James Riley

Recent survey research indicates that the two primary physical concerns for seniors are a fear of falling and dementia. This column has previously focused on fall prevention, so let’s talk about dementia.

Dementia, whether it be heart-related dementia or Alzheimer’s disease, slowly steals the ability to remember and reason, and it affects the personality in unfavorable ways. More than six million people in the U.S. suffer from some type of dementia and the number is growing as our senior citizen cohort grows larger.

Risk Factors for dementia include age and genetic links.

Age is the greatest risk factor. The longer we live, the more likely we are to get dementia. Age is also a factor for many other chronic diseases, such as cancer, arthritis, heart disease and stroke. We can do things to reduce our risks of those chronic diseases but their likelihood still increases as we age.

Alzheimer’s often exhibits a genetic link that runs in families, which increases the odds of developing the disease. Heart disease , which may cause heart-related dementia, may also be familial.

Unfortunately we can’t opt for new parents once we’ve been born. We can’t do much about age and familial risk factors, but we can do things that may prevent dementia or at least delay the onset or severity of it.

Lifestyle habits that may reduce the risk of dementia include diet, exercise and lifelong learning.

Abstain or use alcohol moderately. A recent study published in “The Lancet Public Health” indicated a primary contributor to dementia is alcohol abuse. Some 57,000 people were included in a study in France, and 57 percent of those who experienced early-onset dementia were heavy drinkers. Other studies have also suggested that alcohol abuse is a major risk factor for dementia.

It also helps to exercise regularly. If you’ve been exercising throughout adulthood or at least getting into shape now you are probably enhancing your brain health as well as the health of the rest of your body.

While no direct causation has been confirmed between exercise and brain health, the strength and consistency of a correlational relationship between brain health and fitness is evident in many studies.

This consistent relationship has resulted in recommendations from health authorities to perform moderate to intense exercise for brain health. It is believed that exercise improves circulation, bringing increased blood flow to the brain and improving its function.

It also helps to learn new things. The brain doesn’t know how old it is and always wants to learn.

Learning or improving skills or considering a different idea promotes the development of new cognitive networks, increasing mental capacity and acuity.

Listen to classical music, learn a new game, take art or music lessons, or tackle any challenge that requires your creative and analytical skills. Better yet, try a physical activity that challenges your mind and body such as taking up a new sport, yoga, or ballroom dance.

It’s easy to sit and watch TV or play on the computer to occupy the hours. The media business knows how to attract your attention and occupy your brain with mindless routines.

Refuse to let such routines become dominant in your daily life. Stimulate the brain and try something different. Remember, the brain doesn’t know how old it is; it just wants to learn.

Eat a healthy diet, based on a variety of fruits, vegetables, healthy fats and protein and grains. Drink plenty of water so the brain and the rest of your body will be well nourished and hydrated.

Maintaining a healthy brain is really about leading an active and healthy lifestyle. Simple put, it’s about developing good habits. First we create our habits, then our habits create us. It’s never too late to improve health habits.

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Contributing Writer

This column has often recommended that people hire a personal trainer if they need professional assistance.

A personal trainer can provide assessment of your exercise needs,  programming to develop an exercise routine that meets those needs, technique on how to perform the prescribed exercises, and reassessment of whether you have improved.

As with many professions, especially those that don’t require a license or certification, there is a broad range of background and qualifications among those who call themselves personal trainers, and the cost of their expertise doesn’t seem to differ greatly.  It’s a “buyer beware” market, so it pays health dividends if you shop wisely.

Here are six characteristics to look for when selecting a personal trainer.   They are listed in priority order, with the first one being the most important.

• The trainer should have a four-year degree in a study related to personal training, such as kinesiology, physical education, biology, athletic training or other related field.   They should also possess a certification from a nationally recognized fitness organization.  Education and certification indicates they have sufficient competency background.
• The trainer should have at least two years of experience as a personal trainer and have completed an internship at a fitness or performance facility.
• The trainer should be able to first provide you with an assessment of your fitness and movement abilities.  They should be able to discuss with you what you do well and the abilities that need improvement.

Improving fitness is most frequently about improving the deficits in your movement ability rather than enhancing strengths.  You and the trainer should set goals together, based upon the assessment, and the trainer should regularly track your progress toward those goals.  If the trainer doesn’t know how to assess your abilities then the program they design for you will be a generic one rather than one specific to your needs.

• Most trainers charge in the range of $50 to $70 per hour and some will do half-hour sessions for about $30.  The trainer should provide you with a detailed copy of your workout.  Many clients prefer to learn a workout from the trainer and do it on their own and then see the trainer for upgrades periodically as they progress.  Others prefer to train regularly with the trainer.

Most trainers give discounts for packages of workouts purchased in groups of 10 or more.  Beware of the long-term commitment packages, especially when you are just starting to work with the trainer.

• Find a trainer whose personality you feel comfortable with and can relate to.  The trainer’s style should match your style.  Do you prefer a “praiser” and a friend, or a drill sergeant that is totally focused on the tasks?
• Reputation:  Does the trainer have good reports from others who have worked with them?  While you are asking others about a trainer, take the time to observe the trainer at work and determine how they fit with your style and needs.

A competent personal trainer is well worth your investment if they can assess your movement needs, design and teach you a program, and evaluate your progress.  Most clients probably do not need, nor can they afford, a full-time trainer. However, for many people a regular consultation with a trainer may greatly improve the quality of their fitness progress.

James Riley is a certified strength and conditioning coach and a Level One Olympic Lifting Coach who holds a B.A. in physical education, an M.A. in psychology and a doctorate in education.

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