Enjoy Moving: Establishing Lifelong Exercise Habits for Adults 42-63
Recommended Books
- “The Daniel Plan: 40 Days to a Healthier Life” by Rick Warren, Dr. Daniel Amen, and Dr. Mark Hyman
- Synopsis: Offers a faith-based approach to fitness and health, providing parents, grandparents, and guardians with strategies to help adults aged 42 to 63 develop and maintain lifelong healthy exercise habits. [LINK to Audiobook/Hardcopy]
- “Every Body Matters: Strengthening Your Body to Strengthen Your Soul” by Gary Thomas
- Synopsis: Explores the spiritual benefits of physical fitness, guiding parents, grandparents, and guardians in encouraging adults aged 42 to 63 to integrate regular exercise into their lives for both physical and spiritual health. [LINK to Audiobook/Hardcopy]
- “Eat and Stay Thin: Simple, Spiritual, Satisfying Weight Control” by Joyce Meyer
- Synopsis: Provides practical advice on physical wellness from a Christian perspective, helping parents, grandparents, and guardians support women aged 42 to 63 in establishing sustainable exercise routines. [LINK to Audiobook/Hardcopy]
- “The Whole Life: 52 Weeks of Biblical Self-Care” by Eliza Huie and Esther Smith
- Synopsis: Offers weekly devotions and practical activities that emphasize the importance of physical health, assisting parents, grandparents, and guardians in promoting consistent exercise habits for adults aged 42 to 63. [LINK to Audiobook/Hardcopy]
- “Faith and Fitness: Diet and Exercise for a Better World” by Tom Hafer
- Synopsis: Combines faith with physical wellness principles, guiding parents, grandparents, and guardians in encouraging adults aged 42 to 63 to develop a balanced, healthy lifestyle through regular exercise. [LINK to Audiobook/Hardcopy]
- “Run for God: The 5K Challenge” by Mitchell Hollis
- Synopsis: Encourages running as a form of worship and physical fitness, providing parents, grandparents, and guardians with a resource to inspire adults aged 42 to 63 to start and maintain a regular running routine. [LINK to Audiobook/Hardcopy]
- “Body by God: The Owner’s Manual for Maximized Living” by Dr. Ben Lerner
- Synopsis: Offers a Christian perspective on physical health and exercise, helping parents, grandparents, and guardians support adults aged 42 to 63 in adopting lifelong healthy exercise patterns for overall well-being. [LINK to Audiobook/Hardcopy]
Beneficial Supplements
- Omega-3 Fatty Acids [LINK]: Dosage: Aim for 1-2 grams of EPA and DHA combined daily. Omega-3s support cardiovascular health and cognitive function, crucial for sustaining exercise habits. A study published in The American Journal of Clinical Nutrition in 2018 by Mozaffarian et al. demonstrated the benefits of omega-3 fatty acids in reducing cardiovascular risk.
- Vitamin D [LINK]: Dosage: Take 800-1000 IU daily, especially if sunlight exposure is limited. Vitamin D supports bone health and muscle function, essential for maintaining mobility and exercise capacity. A study published in The Journal of Clinical Endocrinology & Metabolism in 2012 by Bischoff-Ferrari et al. discussed the role of vitamin D in preventing falls and fractures in older adults.
- Magnesium [LINK]: Dosage: Aim for 300-400 mg daily. Magnesium supports muscle function and energy metabolism, aiding in exercise performance and recovery. Research published in Nutrients in 2017 by Nielsen et al. highlighted the importance of magnesium in maintaining muscle mass and function in older adults.
- Probiotics [LINK]: Dosage: Take 10-20 billion CFUs daily. Probiotics support gut health, which is linked to overall well-being and may indirectly influence exercise adherence. A study published in The British Journal of Nutrition in 2018 by Plaza-Díaz et al. discussed the potential of probiotics in promoting healthy aging and enhancing physical performance.
- Coenzyme Q10 (CoQ10) [LINK]: Dosage: Take 100-200 mg daily. CoQ10 is an antioxidant that supports heart health and energy production, important for sustaining exercise capacity as we age. A study published in Aging Clinical and Experimental Research in 2015 by DiNicolantonio et al. explored the role of CoQ10 supplementation in improving physical performance in older adults.
- Curcumin [LINK]: Dosage: Aim for 500-1000 mg daily. Curcumin has anti-inflammatory properties that may aid in exercise recovery and reduce joint discomfort. A study published in Journal of the International Society of Sports Nutrition in 2019 by Drobnic et al. investigated the effects of curcumin supplementation on muscle soreness and inflammation post-exercise.
- Protein [LINK]: Dosage: Aim for 1.2-1.6 grams of protein per kilogram of body weight daily, through diet or supplementation. Protein supports muscle repair and synthesis, crucial for maintaining muscle mass and function as we age. Research published in Nutrients in 2016 by Paddon-Jones et al. discussed the importance of protein intake for preserving muscle health in older adults.
Informative Websites
- Silver Sneakers – www.silversneakers.com
- Synopsis: Offers exercise programs tailored to older adults, including workouts, articles, and fitness tips, providing tailored support for maintaining physical activity and overall well-being as individuals age.
- National Institute on Aging (NIA) – Exercise and Physical Activity – www.nia.nih.gov>health>exercise
- Synopsis: Provides evidence-based resources and guides on exercise for older adults, helping individuals aged 50 and above understand the importance of staying active and offering practical tips for incorporating exercise into daily life for lifelong health.
- American Heart Association – Healthy Living – www.heart.org>healthy-living
- Synopsis: Offers resources and tips on exercise, nutrition, and stress management, empowering adults in their 40s and beyond to prioritize physical activity and adopt heart-healthy habits for lifelong well-being.
- National Council on Aging (NCOA) – Healthy Aging® – www.ncoa.org>healthy-aging
- Synopsis: Provides resources and programs focused on healthy aging, including exercise and fitness resources tailored to older adults, supporting individuals aged 50 and above in maintaining an active lifestyle for lifelong health.
- AARP – Staying Sharp – https://stayingsharp.aarp.org
- Synopsis: Offers resources and articles on brain health and cognitive fitness, including the role of exercise in promoting cognitive function and overall well-being for adults in their 40s, 50s, and beyond.
- The Silver Century Foundation – www.silvercentury.org
- Synopsis: Provides articles, guides, and resources on aging well, including the importance of exercise for physical and mental health as individuals age, offering guidance and inspiration for maintaining lifelong exercise habits
- Healthy Women – Fitness and Wellness – www.healthywomen.org>fitness-wellness
- Synopsis: Offers articles, tips, and resources on fitness and wellness for women over 40, supporting women in this age group in prioritizing physical activity and overall health for lifelong well-being.
Inspiring TED Talks
- “The art of stillness” by Pico Iyer
- Synopsis: Emphasizes the importance of finding moments of quiet in our busy lives, suggesting that activities like yoga and mindfulness practices can provide opportunities for physical and mental well-being, supporting adults in incorporating holistic health practices into their exercise routines.
- “Teach every child about food” by Jamie Oliver
- Synopsis: Advocates for educating adults about healthy eating and cooking, emphasizing the importance of a balanced diet and regular physical activity in promoting lifelong health and well-being.
- “The power of vulnerability” by Brené Brown
- Synopsis: Encourages adults to embrace vulnerability and authenticity, fostering resilience and a positive mindset crucial for sustaining lifelong healthy exercise habits.
- “How to make stress your friend” by Kelly McGonigal
- Synopsis: Teaches adults to view stress as a positive force and offers strategies for managing it through activities like exercise, promoting mental well-being and resilience in maintaining regular physical activity.
- “The happy secret to better work” by Shawn Achor
- Synopsis: Discusses the importance of happiness in achieving success and offers simple exercises, including physical activity, to boost mood and well-being, inspiring adults to integrate exercise into their daily routines for lifelong happiness and health.
- “Inside the mind of a master procrastinator” by Tim Urban
- Synopsis: Explores the psychology of procrastination and offers insights into overcoming it, encouraging adults to prioritize exercise and take proactive steps toward developing lifelong healthy habits.
- “The transformative power of classical music” by Benjamin Zander
- Synopsis: Explores how music can inspire and motivate, suggesting that adults can use music during exercise to enhance enjoyment and sustain lifelong healthy habits.