Sunday, October 4, 2026
The 14 foods you should eat every week to stay healthy
How close did your competent? doctor get the dietician to meet this?
Oh NO! NOTHING AT ALL!
The 14 foods you should eat every week to stay healthy
Whether you try to eat five portions of fruit and veg a day or 30 different plants per week, when it comes to what we should (and shouldn’t) be putting on our plates each day, the rules always seem to be changing. Which is why nutritionist Dominique Ludwig has stopped eating by numbers and started looking at the bigger picture.
It’s overwhelming to try and hit targets for everything from protein to fatty acids with every plateful,” says Ludwig, the author of No Nonsense Nutrition. “Instead, I assess how I’m doing with my diet based on the bigger picture: the 21 meals I eat each week.”
Ludwig focuses on ensuring she works certain non-negotiable foods into her meals throughout the week. “It’s far simpler to stay on track than trying to micromanage every forkful,” she explains.
Here, she reveals her weekly food heroes.
Chickpeas
We should all be trying to eat legumes three or four times a week. I love those tins of mixed beans, which give you multiple varieties and therefore plenty of plant diversity in one hit. But if I had to pick one, it would be chickpeas. They’re filling, economical and a good source of folate, zinc and magnesium – a real all-rounder.
Chickpeas are also particularly versatile; you can make hummus, toss them in spices and roast them, or add them to salads, soups and casseroles. They are a source of protein and fibre, with half a tin containing around a third of the recommended daily 30g of fibre.
Eggs
Or is your doctor incompetently stuck in the past and still blames cholesterol in your bloodstream from eating eggs?eggs
(37 posts to August 2012)
A great source of choline, which is brilliant for the brain and nervous tissue, eggs are what we call a complete protein. This means they contain all nine essential amino acids required to keep our tissues, hormones and immune system functioning.
Please don’t eat egg-white omelettes, though. They taste miserable and, though the white is packed with protein, by removing the yolk you lose so many of the health benefits. The yolk is the part that contains iron, zinc and vitamins A, D and B12, which is so important for vegetarians, who can be deficient. It’s a source of antioxidants like lutein and zeaxanthin too, which are good for the eyes.
Tinned sardines
All oily fish is good for us, but I pick sardines over other options because if you’re buying them tinned with the bones in, you’re also getting a calcium boost at the same time. Sardines are surprisingly versatile too. You can throw them in a pasta sauce, smash them on some toast or add them to a salad, so it won’t feel repetitive to have them twice a week.
Related video: 10 vegetables that aren't as healthy as you think & 10 better ones to eat (The Spicy Chefs)
They’re a great source of protein and one of the more affordable oily fish. Fresh salmon and tuna can be expensive.
Additionally, they’re a dietary source of vitamin D and omega-3 fats, which are good for your heart, your brain and your cardiovascular system. The omega-3s in fish are the “active” forms of the fatty acids, so they’re more quickly processed by the body than those found in plant foods. You’ve also got a bit of selenium in there, which supports thyroid function.
Cavolo nero
All green leafy vegetables are healthy, but cavolo nero – also known as black kale – is the winner for me every time. The darker and greener the vegetables, the more plant compounds they generally contain. Magnesium, for example, forms a key part of the chlorophyll molecule, which makes green vegetables green. So the more chlorophyll you’ve got, the more magnesium there will be, which is great for your energy, mood, heart health and sleep.
Cavolo nero is also particularly fibrous, which keeps blood sugars steady, and contains folate for heart health. It’s also an excellent source of vitamins A, C and K1, which we need for blood clotting.
Oats
Oats are a fantastic food. They contain some protein and a type of fibre called beta glucans, which have been shown to lower LDL cholesterol, making them heart-friendly. These beta glucans also act as a prebiotic, feeding the good bacteria in our guts and serving as an anti-inflammatory.
We should be eating them a few times a week. I always serve oats with nuts, berries, seeds and yogurt to prevent blood sugars from spiking and create a more balanced meal.
Frozen berries
Frozen berries often contain more nutrients than fresh because they are flash-frozen soon after harvesting, locking in the vitamin C and antioxidants which decline as produce sits on supermarket shelves.
Buying frozen berries is also more affordable, and blackberries, blueberries and raspberries provide all sorts of different polyphenols, including anthocyanins, flavan-3-ols, quercetin and phenolic acids, which have antioxidant and anti-inflammatory properties, so they’re beneficial for heart health. Raspberries and blackberries are a particularly great source of fibre.
Chia seeds
“Chia seeds are brilliant to add to breakfast a few times a week to help you fill the fibre gap,” says Ludwig. “They can contain around 32g of fibre per 100g, including soluble fibre, which is so good for gut health. They also contain around 17g of protein per 100g, along with iron, calcium, magnesium, zinc and alpha-linolenic acid, a plant omega-3.
“They do need to be soaked for 20 minutes first before you eat them, though – problems like the seeds getting impacted in the oesophagus are really rare, but chia seeds can swell to 10 times their size, so it’s always best to eat them hydrated.”
Lean beef mince
When it comes to red meat, quality and quantity matter. We know certain cuts are high in saturated fat and that processed meats contain nitrites, neither of which are good if we’re eating them too regularly.
Leaner cuts of good-quality red meat, however, eaten a couple of times a week, are a good source of haem iron – the most easily absorbed form of iron, which is only found in animal products and supports healthy haemoglobin, which carries oxygen around the body, helping to reduce tiredness and fatigue. It’s also a source of B12, which supports energy levels and muscle function, while zinc supports our immune function.
Brazil nuts
Buttery and earthy, Brazil nuts are an amazing source of magnesium, copper and zinc, but it’s their selenium content that really sets them apart from other nuts. Selenium supports the immune system and thyroid function. Each nut contains around 175 per cent of your recommended daily intake.
You only need a handful of Brazil nuts each week to get all the selenium you need to support your immune system and thyroid function.
I prefer walnuts:
walnuts(18 posts to October 2014)
Coffee
It’s not a food per se, but coffee is an important addition to your weekly intake. Coffee is high in chlorogenic acid, a polyphenol which acts as an antioxidant to support heart health. Up to four cups of coffee a day have also been linked to a reduced risk of frailty, while two to three cups have been linked to a reduced risk of dementia.
It’s also good for the microbiome. There is one type of bacteria – Lawsonibacter asaccharolyticus – that is around eight times more prevalent in coffee drinkers. Importantly, even if you don’t tolerate caffeine well, decaffeinated coffee still provides all these benefits.
Cheddar
Of course your competent? doctor told you of the benefits of dairy fat and Grana Padano cheese
- dairy fat (50 posts to April 2016)
- Grana Padano cheese (6 posts to May 2016)
I love dairy. People became nervous of its saturated fat content, but recent research shows that when dairy is fermented to make cheese or yogurt, those fats have a much smaller effect on our “bad” LDL cholesterol than the saturated fat in red meat, butter or coconut oil, for example.
There’s a lot more to it than providing calcium, too. Cheese is a source of vitamins A and D, as well as one of our main sources of iodine, which regulates the thyroid hormones that control our metabolism and energy. Many people in the UK have suboptimal levels of iodine, and with the increase in people switching to plant milks or avoiding dairy for health reasons, there is a risk that we don’t get enough iodine in our diet.
Lentils
Lentils are slightly unusual because they are both a protein and a carbohydrate. It doesn’t matter which you have – green, red or black lentils – simply including them on your plate will boost the fibre and protein, stabilise blood sugars and keep you full for longer, while providing all the same plant compounds as beans, such as folate, zinc and magnesium.
For speed, buy them pre-cooked in pouches rather than cooking them from dry – they’re a great fast food to have in the store cupboard.
Dark chocolate
Your doctor should have created diet protocols for this years ago.
chocolate (19 posts to April 2012)
dark chocolate (15 posts to March 2014)
Cacao and dark chocolate are underused in the kitchen, but they are packed with flavonols which reduce blood pressure and support cardiovascular health. Dark chocolate (by which I mean above 70 per cent cacao) is also a rich source of magnesium and iron, and provides a surprising amount of fibre – around 10g per 100g.
If you don’t like the taste of dark chocolate straight from the bar, you can use it in baking, melt it into coffee or add it to chillies and casseroles.
Tahini
This one isn’t something many people eat weekly, but they should if they want to consume more calcium. Tahini is a sesame-seed paste, and the seeds are the richest source of non-dairy calcium we consume.
In fact, tahini contains more calcium than milk per 100g, as well as phosphorus and manganese, which play vital roles in bone health. It’s also packed with healthy fats with anti-inflammatory properties. Use it in salad dressings, put it on your porridge or drizzle it over meat or fish. It’s so delicious and nutritious too.
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Ten fibre heroes to boost your gut health
The #1 food people over 50 should eat more of, according to dietitians
Did you even get ANY salmon while in the hospital? So your incompetent? doctor knows nothing about Omega-3s? With a friend I'm getting 7 pieces monthly shipped from Alaska.
The #1 food people over 50 should eat more of, according to dietitians
Key Points
- Salmon helps preserve muscle and supports brain and heart health as we age.
- Salmon offers protein, omega-3s and vitamin D—three nutrients crucial for healthy aging.
- When shopping for salmon, canned, frozen, fresh and smoked are all smart choices.
If you’re in your 50s and beyond, you may be paying closer attention to your health and the habits that support it. While aging brings natural changes to the body, nutrition remains one of the most effective ways to support muscle mass, metabolism and cognitive function into later life.
As we get older, our nutrition needs change, and certain nutrients become even more important for staying physically strong, cognitively sharp and energized,” says Jane Leverich, M.S., RDN. “Salmon is one of those foods that contains multiple ‘healthy aging’ nutrients.” Here’s why registered dietitians recommend salmon as the number one food for men and women over 50, along with tips on how to shop for and enjoy more of this protein- and omega-3–rich fish.
Why Salmon Is the Most Important Food for Healthy Aging
Supports Brain Health and Cognitive Function as You Age
As we age, the brain becomes more vulnerable to inflammation and structural changes that can contribute to memory loss and cognitive decline. “Salmon is packed with omega-3 fatty acids, which are one of the most brain-supportive nutrients we can eat,” says Leverich. Omega-3s play a key role in maintaining brain cell structure, supporting communication between neurons and reducing inflammation in the aging brain. These effects are especially important as natural age-related changes can impact attention, processing speed and memory over time.
Related video: Doctors reveal the 7 best foods for Alzheimer’s disease prevention (Woman's World)
“Regularly eating fatty fish like salmon is linked to a lower risk of memory loss and cognitive decline,” says Sarah Gold Anzlovar, M.S., RDN, LDN. A large review of observational studies found that higher fish consumption was associated with a significantly lower risk of cognitive impairment and decline in older adults, suggesting that regularly including fish in the diet may help preserve brain health later in life.Helps Preserve Muscle Mass
Starting in midlife, the body naturally begins to lose muscle tissue. Research suggests adults can lose roughly 5 to 10% of muscle mass per decade after age 50. This gradual decline can affect more than just strength. Maintaining muscle mass also supports balance, blood sugar control and even brain health., Because muscle plays a central role in movement and metabolism, prioritizing enough high-quality protein becomes especially important as we age.
3-ounce serving of cooked salmon contains about 20 grams of protein, which is key for preserving muscle mass as we age,” says Talia Follador, RDN. Regularly including protein-rich foods like salmon can slow age-related muscle loss, supporting strength while also benefiting your metabolism as you grow older.
Supports Heart Health
As we age, subtle changes in the function of the heart and blood vessels can affect cholesterol levels and overall cardiovascular health. That’s why nutrients that support healthy blood lipids (like your cholesterol and triglyceride levels), and help keep inflammation in check, become especially important after 50. “Salmon is not only an excellent source of protein, but it's also one of the best sources of omega-3 fatty acids, particularly EPA and DHA, which can help improve cholesterol levels,” says Julie Cunningham, RDN, CDCES.
Eating two servings of fish per week has been linked to a lower risk of heart disease than eating little or none, with higher intakes showing even greater benefits. Omega-3 intake has also been associated with fewer heart attacks and improved long-term heart outcomes.
Supports Blood Sugar Regulation
Over time, lifestyle factors such as diet quality, physical activity levels and overall metabolic health can influence the body’s sensitivity to insulin. Hormonal changes—such as those that occur during perimenopause and after menopause—can further affect blood sugar regulation for many women, which is why balanced nutrition is especially important in midlife and beyond.
Salmon supports healthy blood sugar levels thanks to its omega-3 fatty acids and high-quality protein content. “Omega-3s play a role in insulin sensitivity, which matters because blood sugar regulation can become trickier over time, especially for peri-, menopausal or postmenopausal women,” says Follador., In addition, salmon’s protein slows digestion, promoting more stable blood sugar after and between meals. Stable blood sugar means better energy levels throughout the day.
It’s a Good Source of Vitamin D
“Vitamin D levels naturally decline as we age, yet this vitamin is crucial for bone health, immune function and overall vitality,” says Juliana Vocca, M.S., RD. About 20% of U.S. adults over 50 are deficient in vitamin D, and lower levels have been linked to poorer long-term health outcomes, highlighting the importance of maintaining adequate vitamin D as you age.
Salmon is one of the few foods that provides notable amounts of vitamin D. “A 3.5-ounce serving of salmon provides more than half the daily value for vitamin D,” shares Vocca. “Combined with selenium, salmon supports bone metabolism and immune resilience—especially crucial for those with limited sun exposure,” Vocca adds., Regularly including vitamin D–rich foods like salmon can help close common nutrient gaps and support healthier aging.
Salmon Shopping Tips
There are many types of salmon available, so choosing can be difficult. Dietitians recommend wild-caught salmon when possible. “Compared to its farm-raised counterpart, wild-caught salmon tends to have a higher omega-3 content (relative to it’s total fat content) as well as a more natural living and eating environment,” says Leverich. That said, both wild-caught and farmed salmon are nutritious options, and selecting what fits your budget and availability can make it easier to enjoy salmon regularly.
“Salmon in all forms—canned, smoked, fresh or frozen—offers similar benefits,” says Anzlovar. If you’re shopping for fresh salmon, look for fillets that are vibrant pink or orange and spring back when touched. Dull, gray or brownish tones can signal it’s past its prime. Frozen salmon is just as nutritious as fresh and can be easier on your budget, while canned salmon offers another convenient, affordable way to include salmon in meals more often.
Ways to Enjoy Salmon
- Roast, air-fry or grill it. Cooking salmon with olive oil, garlic, lemon and herbs is an easy way to bring out its natural flavor for quick weeknight meals. These methods also help keep the fish tender while creating a lightly crisp exterior.
- Marinate it. Try a savory-sweet soy-mustard marinade before cooking to boost flavor and keep salmon moist. This classic combination lets the fish’s natural taste shine while adding a depth of flavor that works well whether you roast, grill or air-fry.
- Use canned salmon. Canned salmon makes fast meals simple—try it in salmon salad, grain bowls or homemade salmon burgers for an easy boost of protein and omega-3s.
- Add smoked salmon. Smoked salmon pairs well with eggs, whole-grain toast or sandwiches, making it a flavorful option for breakfast or lunch.
Our Expert Take
Salmon delivers high-quality protein to help preserve muscle, omega-3 fatty acids that support brain and heart health, and vitamin D, one of the nutrients many adults over 50 fall short on. Together, these nutrients address some of the most common concerns associated with aging, including changes in metabolism and blood sugar control, as well as declines in strength and cognitive function. Best of all, salmon is versatile, accessible and easy to enjoy in many forms, making it a practical food to include regularly. For people looking to support long-term health after 50, adding salmon to the weekly rotation is one of the simplest nutrition moves you can make.
Read the original article on EatingWell
Simple activity could help stroke survivors recover and boost quality of life
I bet your incompetent? doctor hasn't gotten you outside for sunlight and forest bathing either, so this will never occur!
- sunlight
(3 posts to December 2016)
- forest bathing
(46 posts to September 2015)
I sit on my deck, turn on the Merlin app and check out which birds I'm hearing, very seldom see them.
Simple activity could help stroke survivors recover and boost quality of life
A popular pastime could help patients recover from a stroke, new research suggests
American scientists say bird watching could provide a natural, low-pressure environment that facilitates communication through shared attention and curiosity. Each summer, stroke survivors are enrolled in the University of Montana’s Intensive Comprehensive Aphasia Programme (ICAP) and take part in community- and curiosity-led bird-themed activities.
Bird researchers and speech-language experts offer healing activities as part of the project. Co-director Doctor Jenna Musick said: “The linguistic demand is low, and people can participate at whatever level they want."
A study of 52,198 people linked certain conditions to faster brain aging. ADHD wasn’t one of them
Have your competent? doctor test this on you, so if found; EXACT PROTOCOLS ARE GIVEN TO FIX IT!
A study of 52,198 people linked certain conditions to faster brain aging. ADHD wasn’t one of them
Researchers analyzed thousands of brain scans to see how different conditions influenced someone’s predictive age difference.
A massive new study just found which disorders are linked to faster brain aging.
The MRI study suggests that different neurological and psychiatric conditions may leave distinct signs of accelerated aging.
The study, published in the peer-reviewed open-access journal PLOS Medicine, found that those with dementia, mild cognitive impairment, alcohol addiction, and psychiatric conditions such as schizophrenia showed signs of accelerated brain aging.
How scientists measure a brain’s biological age
Researchers estimate whether a person’s brain appears older or younger than expected for their chronological age using a technique called predictive age difference, or PAD.
PAD compares a person’s actual age with the age estimated from brain imaging. A positive PAD means the brain appears older than expected.
To see how the different brain conditions influenced the measure, researchers at the Nanjing University of Aeronautics and Astronautics in China analyzed MRI data from 49,500 control participants drawn from several different brain-imaging databases. They compared those scans with data from 2,698 people with a range of conditions: ADHD, autism spectrum disorder, alcohol or tobacco addiction, Alzheimer’s disease, mild cognitive impairment, schizophrenia, bipolar disorder, or major depressive disorder.
Related video: NIH-funded study finds midlife brain changes may help explain dementia risk (KYTX-TV Tyler-Longview)
The disorders most strongly linked to faster brain aging
Among the eight conditions examined, Alzheimer’s and mild cognitive impairment showed the strongest associations with higher PAD measures, suggesting that they were associated with the greatest degree of accelerated brain aging. Addiction and psychiatric disorders were also associated with an increased PAD.
However, those with ADHD or autism spectrum disorder did not have significantly different PAD scores compared with the control group.
Different disorders leave different patterns in the brain
For the study, the researchers also examined PAD across different brain regions to see the patterns of gene expression associated with each of the different conditions. One region that especially stood out was the prefrontal cortex, which showed higher PAD scores across multiple brain disorders.
Dementia was associated with higher PAD scores in the frontal and occipital cortex. Psychiatric disorders were associated with higher scores in the frontal and temporal lobes. However, addiction had a different pattern entirely, showing a higher PAD score was shown in the default mode network, salience network, putamen, and thalamus.
Because the study was purely correlational, these findings do not show that the conditions in question directly cause accelerated brain aging. Additionally, many of these conditions, especially psychiatric ones, frequently occur together, which can make their individual effects difficult to discern.
However, these findings suggest that studying PAD more closely could help research identify additional biomarkers associated with common brain disorders.
This post originally appeared at inc.com.
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A ‘funny walk' isn't just ageing: Walking changes that signal neurological problems
I've had a funny walk ever since my stroke; all because of doctor incompetence in not getting me recovered!
A ‘funny walk' isn't just ageing: Walking changes that signal neurological problems
Everyone's walking pattern can change slightly with age. But when the change is noticeable, persistent or progressively getting worse, it may need medical attention.
"Some changes in walking can happen with age, but a noticeable or progressive change in gait should not simply be dismissed as normal ageing," said Dr Shubha Subramanian, Senior Consultant – Neurology, Kauvery Hospital, Vadapalani, Chennai.
She said people should be particularly watchful if their steps become shorter, they start shuffling, struggle to turn or maintain balance, or begin falling more frequently.
"An altered gait can be caused by several neurological conditions, so the important thing is to identify whether it is a pathological gait and, if so, understand what is causing it," she added.
SHORTER STEPS AND SHUFFLING CAN BE WARNING SIGNS
A person's normal walking pattern is usually familiar to them and their family. That makes gradual changes easier to notice.
"People should pay attention to any consistent change from their usual walking pattern," Dr Subramanian said.
Shorter steps and a shuffling gait can occur in Parkinson's disease. Other changes, such as dragging one foot, difficulty turning, problems with balance and an increasing tendency to fall, also warrant attention.
"The change may not always be dramatic in the beginning, which is why noticing a gradual difference in the way someone walks can be important," she said.
Related video: The early Parkinson's signs neurologists say people miss for years (Talking With Docs)ent walking patterns.
WHICH NEUROLOGICAL CONDITIONS CAN AFFECT WALKING?
There is no single type of neurological gait problem. Different conditions can produce different walking patterns.
"Several neurological conditions can affect the way a person walks. Parkinson's disease typically causes a short, shuffling gait," Dr Subramanian explained.
Problems affecting the spinal cord can also change the way a person walks. Peripheral neuropathy, which affects the peripheral nerves, can cause walking difficulties as well.
Neurological conditions are not the only possible cause. Muscle disorders can also lead to an abnormal gait, including a waddling gait.
"This is why the pattern of walking needs to be assessed rather than assuming that every gait change is due to one particular neurological disease," she said.
WHEN DOES A WALKING CHANGE NEED URGENT HELP?
A persistent or unexplained change in walking should be evaluated, particularly when it is getting worse or occurs with other symptoms such as weakness, numbness, imbalance or difficulty coordinating movements.
But some changes require immediate attention.
"A sudden change in walking, especially when it develops along with weakness or numbness on one side, facial drooping, difficulty speaking, confusion, severe dizziness or loss of coordination, can be a medical emergency," Dr Subramanian said.
Such symptoms can indicate a stroke, making immediate medical attention essential.
The takeaway is simple: Ageing may change the way we move, but a new or worsening walking pattern should not automatically be written off as "just getting older". Sometimes, the way a person walks can provide an early clue that something else needs to be checked.
Healthy Dietary Patterns May Matter More for Heart Health Than Individual Nutrients: Study
How are you going to do that when your incompetent? doctor doesn't provide diet protocols?
Healthy Dietary Patterns May Matter More for Heart Health Than Individual Nutrients: Study
10-minute fitness habit can help adults over 40 maintain muscle and stay strong
Did your competent? doctor get you recovered enough to do these?
NO? So, PURE INCOMPETENCE!
Which proves your board of directors is so incompetent they can't recognize crapola in their hospital staff that needs to be removed! YOU need to reconstitute the hospital!
10-minute fitness habit can help adults over 40 maintain muscle and stay strong
Adults over 40 may not need to spend hours in the gym to maintain muscle, preserve mobility and stay strong.
According to Los Angeles fitness entrepreneur Carl Daikeler, just 10 minutes of targeted resistance exercise each day can help preserve muscle, mobility and long-term function.
Daikeler, 63, who has spent 28 years leading BODi, the fitness brand formerly known as Beachbody, says his approach to exercise stems from a practical desire to stay healthy without having to be a dedicated fitness enthusiast.
"I don't like to eat healthy, I don't like to work out," Daikeler told Fox News Digital at the Strong New York conference in September. "I'm just constantly trying to figure out how I can hack my way without having to overturn my life to become one of these diehard health and fitness people, because I'm never going to become that."
For adults looking to stay healthy in midlife, Daikeler recommends what he considers a "minimum effective dose" — short, targeted resistance workouts at home instead of lengthy gym sessions.
"Ten minutes a day, and you can establish and build and maintain muscle," he said.
Federal physical activity guidelines say that adults should perform muscle-strengthening activities involving all major muscle groups at least two days per week, in addition to regular aerobic activity.
Rather than doing a full-body workout every day, Daikeler recommends rotating muscle groups — focusing on the chest one day, upper body the next, then legs and glutes — to build consistency without requiring lengthy gym sessions.
"Do that consistently, and you're going to find your strength return, your muscles return, your joints will start to respond appropriately," he said.
The 10-minute approach can be especially valuable for people taking GLP-1 medications, who may be trying to preserve muscle mass and bone density while losing weight but may feel intimidated by traditional gyms, Daikeler said.
For individuals seeking more significant weight loss, he recommends extending daily activity to 20 or 30 minutes, incorporating a balance of strength training and cardiovascular exercise.
Daikeler cautioned against focusing exclusively on either cardio or resistance training, noting that different exercise types serve distinct functions in the body.
"Your body's like a furnace," Daikeler said. "The coal in that furnace is muscle. So you want to build muscle. But then you want to stoke that coal, and that's cardio. So, you need a balance of both things."e, cardiovascular exercise challenges the heart and lungs, helping to maintain overall fitness, he said.
As adults age, Daikeler says the primary motivation for maintaining physical activity should shift away from aesthetic goals and toward functional mobility and independence.
Reflecting on his personal experience visiting his father in an assisted living facility, Daikeler observed how residents struggled with basic movement and balance.
Many residents relied on walkers and canes, and often stopped walking before talking to one another because they feared tripping over cracks in the pavement, he recalled.
"This is no longer about my abs," Daikeler added. "I need to work out in order to be able to walk and talk at the same time into my 90s ... It's no longer about aesthetics and vanity. It's really about mobility."
Maintaining healthy physical habits means accepting daily short-term discomfort to protect long-term independence, Daikeler noted.
"If I do 20 minutes of discomfort, the rest of the day is awesome," he said, adding that the goal is to consistently incorporate resistance training, cardio and flexibility work into a daily routine.
Original article source: 10-minute fitness habit can help adults over 40 maintain muscle and stay strong
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