Running and Aging: How Running Can Keep You Healthy and Active as You Get Older

As we age, it is essential to maintain a healthy and active lifestyle to improve our physical and mental health. Running is one of the most accessible and effective forms of exercise that can help us stay healthy and active as we get older. Running provides numerous health benefits, including improving cardiovascular health, increasing bone density, and reducing the risk of chronic diseases such as diabetes, heart disease, and certain types of cancer.

In this article, we will explore the benefits of running for aging adults and provide tips for getting started and staying safe while running.

Benefits of Running for Aging Adults

1.Improved Cardiovascular Health

Running is a great way to improve cardiovascular health, especially for older adults. Running strengthens the heart and improves circulation, which can reduce the risk of heart disease and stroke. Running also helps to reduce blood pressure and lower cholesterol levels, which are both risk factors for heart disease.

2.Increased Bone Density

As we age, our bones become weaker and more susceptible to fractures and breaks. Running can help increase bone density and prevent osteoporosis, a condition that causes bones to become brittle and fragile. Regular running stimulates the bones to absorb more calcium, which can help prevent bone loss and improve bone density.

3.Reduced Risk of Chronic Diseases

Running can help reduce the risk of chronic diseases such as diabetes, heart disease, and certain types of cancer. Regular exercise can help regulate blood sugar levels, improve insulin sensitivity, and reduce inflammation, all of which are risk factors for diabetes. Running can also help reduce the risk of certain types of cancer, such as breast and colon cancer.

4.Improved Mental Health

Running is not only good for physical health, but it can also improve mental health. Regular running can help reduce stress, anxiety, and depression. Running triggers the release of endorphins, the body's natural mood-boosting chemicals, which can help improve mood and reduce stress.

5.Weight Management

Running is an excellent form of exercise for weight management, especially for older adults. Running burns a significant number of calories and can help maintain a healthy weight. As we age, our metabolism slows down, and we are more prone to weight gain. Running can help counteract this and improve overall health and well-being.

6.Getting Started with Running

Before starting a running program, it is essential to consult with your doctor, especially if you have a pre-existing medical condition. Once you have received clearance from your doctor, there are several steps you can take to get started with running.

7.Start Slowly

If you are new to running, it is essential to start slowly and build up gradually. Start with short distances and slow speeds and gradually increase the intensity and duration of your runs over time. This will help you avoid injury and improve your overall fitness.

8.Invest in Proper Running Shoes

Investing in a good pair of running shoes is crucial for preventing injury and ensuring a comfortable running experience. Look for shoes that provide good arch support, cushioning, and stability. Consider visiting a specialty running store to get fitted for shoes that meet your specific needs.

9.Incorporate Strength Training

Strength training is essential for preventing injury and improving overall fitness. Incorporate strength training exercises, such as lunges, squats, and planks, into your running routine to help build strength and prevent injury.

10.Rest and Recovery

Rest and recovery are crucial for injury prevention and overall health. Allow for rest days in your running routine and listen to your body. If you feel pain or discomfort, take a break and seek medical attention if necessary.

10.1.Staying Safe While Running

Running can be a safe and enjoyable form of exercise, but it is essential to take safety precautions, especially as an aging adult.

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THE WHOLEHEARTED YOGA PRACTICE PATH

Finding Peace and Well-Being Through Your Practice

We invite you to take this journey we are all on around the sun in a way that brings greater peace, ease and vitality to your mind, body and spirit and in a way that honors the rhythms of nature and the many changes that come with the shifting seasons of the year. 

As we cycle through the four seasons we move through periods of cold and heat, dark and light. We experience the rhythm of new beginnings in Spring, the Summertime peak of growth, the celebration of Fall and it’s abundance leading to the act of letting go and rest that is Winter. Keeping our own body, mind and heart in rhythm with the cycles that are happening around us requires listening to ourselves and responding with a practice and a lifestyle that restores harmony and balance. 

At Perennial we have created yoga, meditation and other class offerings that embody the different elements of nature and the four seasons. This guide will help you take yourself to the kind of class you’re needing to restore and keep inner harmony.

NEW TO YOGA?

I’m new to Yoga, what can I expect?

Congratulations! You are about to embark on a journey that will change your life in ways as unique as you are. As with anything new, please be compassionate with yourself. Remember it isn’t possible to get everything right away, and even the most advanced yogi is still in the process of learning. Come with an open mind, expect to have fun, breathe, sweat and move. Don’t worry about doing it “right”- just show up! Know that all of us at Perennial value your growth and are here to support you!

But I’m not flexible, how can I do yoga?

You don’t need to be physically flexible to do yoga! You only need to be mentally flexible and open to new possibilities. Just show up and focus on letting go, breathing, moving, and honoring where you are today. A yoga pose will expose your weaknesses and strengths but trust the idea that you’ll learn so much from your weaknesses and become so much stronger by accepting them and working through them rather than running from them. You will be amazed that as soon as you let go and simply allow the process to unfold, the tension in your body and mind will too, and your range of motion and strength will increase.

How often should I practice?

Initially, there is great benefit to completing 10–15 classes in 30 days, that’s why we offer such a great introductory offer.  It takes 30 days to instill a new habit and we’ll help you and support you along the way. The first 30 days will give you a solid physical and intellectual base from which to catapult your growth. For optimal results in gaining energy, decreasing stress and building a strong, pain-free body, consistency is the key to success. A practice of 2-3 days per week, if consistent, will create transformation over time. For life-changing results practice 4-6 days per week.

What do I wear?

Wear clothes that you feel comfortable sweating in. Every class is heated so dress lightly, and in synthetics whenever possible. 100% cotton will soak up sweat and become heavy. A dry change of clothing for after class is a nice option.

What do I bring?

You will need a yoga mat, towel and a bottle of water. Don’t worry if you don’t have these things, we’ll supply them for your first few classes free of charge. After that, we rent mats and towels for $1 each. Want to buy your own? We sell yoga supplies at the studio.

How much water should I drink?

Always come to class well-hydrated. Most of us should consume at least 64 ounces of water per day-more if you are active. Dehydration can happen quickly and is no fun. 12-24 ounces in the hour before class is recommended, and we love seeing you sip during class when necessary. Another 12–16 ounces of water or electrolyte replacer after class is also recommended.

How hot will class be and what are the benefits?

All our yoga classes are taught in a heated studio.  You will find the temperature in the mid 80 degree range, except for Vigorous Flow when it will go higher, into the low 90’s. Why the heat you may ask? Try bending glass and it will shatter. Add heat and you can mold it into any desired shape. The human body responds to heat in much the same way. The heat is a natural way for your muscles to stretch and it also helps prevent injury. At Perennial we’re all about growth…everything grows better in the heat!

Will I lose weight? Build muscle?

The amazing thing about heated Yoga is that it will completely transform your whole body, mind and spirit. If you need to lose weight, you will! If you need to build muscle, you will! It all depends on what shift needs to take place in your body to bring it back to its most natural state.

What about the spiritual aspects of yoga?

The spiritual aspects of yoga will show up at Perennial. How much or how little this aspect of yoga becomes important to you is completely up to you. When you’re at Perennial use what serves you and leave the rest behind. But we’ll assure you that when your body, mind and breath connect you’ll experience a gentle but amazing transformation on and off your mat. The power of the inner peace you grow at Perennial will go with you into your world off your mat.

                source:http://perennial-yoga.com/new-to-yoga.

To learn yoga, practice it. To master yoga, teach it.” - Mehtab, Founder, Yoga Yoga

For over 16 years, Yoga Yoga has lovingly served the diverse and eclectic community of Austin. Our teacher training programs reflect an understanding of and appreciation for the different styles of yoga in our wonderful community.

Each year, hundreds of students and teachers from the region and around the world participate in our exceptional trainings and programs. Yoga Yoga has grown to become one of the premier educational facilities for training teachers and for the study of yoga in many of its forms.

ALL ARE WELCOME

We offer training programs in Hatha Yoga, Hatha Flow (Vinyasa), Kundalini Yoga, and Yoga Therapy.

 For teachers already certified at the 200 hour level, we offer continued studies to become certified at the 500 hour level with some of the most renowned yoga teachers,

 therapists, and philosophers from around the world.

TENURED FACULTY WITH SPECIALIZED TRAINING

Each training program is led by a master teacher and complemented by other highly-trained faculty members. Students are not only supported by mentor teachers but our staff is here to serve you before, during, and after training.  Our admission counselors (also highly skilled yoga teachers!)

 are always available to support you; from guiding you to the right programs, to assisting you with payment options. They are committed to assisting you through your trainings and even after graduation to help you advance your career as a teacher.

LET'S CONNECT!

For more information, please view the teacher training sections below to explore each of our programs. We have an admissions team available through phone, email, and by appointment. Our Admissions Counselors would love to answer any questions or concerns that you might have as you are making this life-affirming decision.

source:http://www.yogayoga.com/Teacher-Training