Tag Archives: excercise

Who knew exercising the brain could be such fun!

I have stumbled across the most fun site that I’ve found in ages!

http://brain.aarp.org/ – They have taken the memory loss we all suffer from in it’s various forms, and they have turned it into a game. You can enter the brain gym and spend a most pleasurable 10 minutes trying to beat yourself at some game which you know is going to improve some aspect of your memory. A win / win situation if ever there was one!

Each brain exercise is broken up into 2-minute training bites, so that you can train while you wait for an appointment, sit on a subway, or any other time you just have a few minutes free. You can also train for hours at a time if that’s your preference! You can train on any computer that has internet access with their brain exercise apps.

BrainHQ tracks your progress regardless of what device you’re working on, so you get credit for all your hard work.

It covers 12 different aspect leaving no memory spots untrained 🙂

AARP says that studies show that using these exercises speeds up processing by an average of 135%, so that the average 70-year-old achieves the speed of someone in their 30s.
I don’t know about you but for me that will do very nicely thank you!

  • Several of the exercises improve auditory memory, so you remember more of what you hear while others help us to be more effective and error-free in tasks, from grocery shopping to choir practice to projects at work.
  • BrainHQ exercises help people find words more easily, making them feel sharper and more confident in conversation and even aids us when learning a foreign language.
  • How quickly you can react to something depends on how quickly your brain registers it. These exercises are designed to help the brain produce dopamine and other brain chemicals that help people feel alert, rewarded, and upbeat.

The suggested exercise time is less than keeping physically fit only  90 minutes a week. That’s only 13 minutes a day – We can all do that, especially as it comes with such life enhancing benefits.  I easily whiled away 15 minutes today!

Finally AARP say that “brain exercise is like physical exercise: making real and lasting changes takes effort.” but wow these have got to be so worthwhile and way better than the alternative!!
Go well till the next time
www.flipping2retirement.net
Source:

 

Advertisements

Decide What it is You Want to Do …..

Dolph de Roos Real Estate Riches said:

Decide what it is you want to do and then go out there and do it.
If you are not having fun, change something until you are.

One person who went out there and did it is Lars Andersen who has taken archery to a whole new level excellence

 

You don’t need to be so extreme or intense though to tweak your life into a new happier place.

For me it was taking a couple of courses to better understand the real estate business and then to do something quite alien to me and that is invest the money myself not with a professional. Previous blogs have explained the why to this so I won’t bore you with it.

This I must say has been challenging but only because it is unknown territory for me the actual business of investing is great fun – much more fun than I thought 🙂

Another tweak was to join my local SASFA fitness group. Again it took a long while to summon up the courage to actually walk in and ask if I could join but from that day on it has been such fun! And as a sideline the body also feels a lot fitter.

Finally I took up Spanish lessons to lubricate my rusty Spanish. Again looking for the right teacher was a bit of a mission but I now have a lovely online ‘profesor‘ .

I just love the easy way he has taken me through and how quickly I could get my fluency and vocabulary in sync. My Chilean friend is very pleased, she even commented on how much more fluent I was during one of our Skype chats.

It has all proved to have worked out well and has certainly improved the quality of my life.
What are you doing that has improved your lifestyle?

Go well till the next time
www.flipping2retirement.net

Who is the Oldest Drummer?

I have always loved drumming. I wanted to be a drummer (well as a hobby) but I was rubbish at music. Karen Carpenter was such an inspiration, little did she realise. Any way the other day

I discovered Jerrie Thill’s videos on YouTube…

Unfortunately when I looked into her life I found she actually died in 2010, however seeing as she was born in 1917 that was a very good age. Seems she was one of those wonderful super-agers I wrote about last year in Are you a Super Ager?  Was she the oldest drummer?

What a wonderful woman she was. She led a girl band for 60 years, yes I said 60 years!!

She was the drummer and at 91 while plugged into her oxygen there she was drumming up a storm, making me in my sixties feel totally inadequate and totally in awe

This clip was first published on Feb 6, 2009 ( that was just one year before her death so she was going strong right to the end and using all the technology available to her no less. A truly staggering lady still wearing gorgeous shoes too.

 

 

The last word from her memorial guestbook:
I just discovered Jerrie’s videos on YouTube… What a wonderful woman! She has given me inspiration to learn the drums. I’m almost 40, and thought I was too old to learn! Thank you!”

So who is the oldest drummer now? Do you know?
Go well till the next time
www.flipping2retirement.net

Sources:

Sleep Time – Do you need more?

Are you like me? Today Sleep disappeared at 4am!

Why? Normally I sleep fairly well for about 6-7 hours and when I go to bed at eleven p.m. I don’t feel that I’ve had my fair whack of sleep if I wake up at four in the morning. – I feel deprived.

Am I getting like my Mum? She is the most erratic sleeper. She sleeps Sandy 1979soundly in front of the TV then is wide awake at one a.m. when we are all sleeping like babies!

I decided a little research was needed.
What I found is not quite what I was expecting!

It appears that we can give up on the warm milk or whiskey or chamomile tea and start drinking tart cherry juice twice a day. The researchers claim this can help us sleep nearly 90 more minutes a night.IMG_5455

Researchers from Louisiana State University had seven older adults with insomnia drink eight ounces of Montmorency tart cherry juice twice a day for two weeks, followed by two weeks of no juice, and then two more weeks of drinking a placebo beverage. Compared to the placebo, drinking the cherry juice resulted in an average of 84 more minutes of sleep time each night.

“Cherry juice is a natural source of the sleep-wake cycle hormone melatonin and amino acid tryptophan,” says study co-author Frank L. Greenway, director of the outpatient research clinic at the Pennington Biomedical Research Center at LSU.

It seems that this is certainly a safer way to improve sleep quality than taking sleeping tablets. They just do not appeal to me on every level and it seems I am not far off the mark as this Professor’s research also highlighted the prevalence of falls due to dopiness in the aged often resulting in fractures. Anyway cherry juice is cheaper and in the long run and far more enjoyable than taking another, it seems unnecessary, tablet!

Other studies have recommended:

  • Eating two kiwi fruits an hour before bed to increase sleep time by 13%
  • Or eat seaweed with your dinner to get an extra full hour of sleep

Lawrence Epstein, MD, chief medical officer of Sleep HealthCenters says “Sleep is a basic biological necessity—just like eating—and it has an impact on every aspect of your health and your life,”

So it seems we should take sleeplessness a bit seriously and get it sorted!

Now we know we are not short of some natural remedies to help attain the best sleep patterns it’s out with the cappuccino and in with the cherry juice for me! – Well they look so pretty and are totally delicious!

Sleep well till the next time
www.flipping2retirement.net

Sources:

Why Single-Tasking Makes You Smarter

I enjoyed this article. quite thought provoking and with plenty of  self help tips.
See what you think.
Go well till the next time
www.flipping2retirement.net

By Sandra Bond Chapman, Ph.D., Next Avenue Contributor

When I ask people at what age they feel they were (or are) the sharpest, it is shocking to me that no matter their current age – 20s, 50s, 80s – they always say their peak performance was 10, and often 20, years earlier. It does not have to be that way. Your best brain years can be ahead of you, not behind. Recent studies show that if you can change the way you think, you can change the wiring in your brain to improve its function and health.

I have spent my career researching how the brain best learns, reasons and makes sound decisions, as well as how to strengthen it. My goal is to accelerate the discovery of ways to ensure our brains remain more vibrant, supporting our need to make sound financial decisions, solve problems and retain creativity. In my recent book, Make Your Brain Smarter: Increase Your Creativity, Energy and Focus, I condense 30 years of research into tips on how you can rev up your brain’s performance at any age.

Want to Age Well?

Learn New Tricks, Not Facts Many people define ageing negatively, as a long downward slope filled with loss, illness and loneliness. But it doesn’t have to be that way. It’s up to us to decide how, and how well, we want to age. For humankind to survive, we have always had to figure things out. Our brains are built to feed our curiosity, our urge to discover, uncover and invent — essentially, to be creative. And if we stay creative, and continually learn, we will be helping our brains give us a life worth living as we age.

I don’t just mean solving crossword puzzles or playing computer games. Those activities may stimulate our brains, but they only use what we already have in there. What we need to do is to explore new subjects and discover new skills while continuing to nurture old skills.

Think of people you know who used to draw, take photographs, write poetry or dance. In many cases, they stopped their activity because they felt: “What’s the use? I will never be as good at these things as I used to.”

Hogwash. As we age, we gain insight, vision and wisdom, all of which will serve our creativity well, if we just work up the courage to jump in and try once again to see the world anew.

What standards should we set for ourselves to continue to have a life worth living?

Take care of your body and your mind will follow. The more we learn about memory and creativity, the more we discover that basic good health is fundamental to preserving those skills — starting with regular exercise, a healthy diet and deep sleep. That’s obvious, perhaps, but these goals are hard for many of us to achieve. They are major lifestyle commitments that most of us don’t make — except as briefly kept New Year’s resolutions.

Reduce stress through playfulness and meditation. Resting our mind and letting it wander into new and imaginative worlds can reduce stress, limit the effects of chronic inflammation and bolster our immune system. And just think what fun it is to play games with friends and grandchildren.

Embrace creativity regularly. Participation in the arts, especially music and dance, can have a significant effect in warding off dementia. Subscribe to a concert series or get a museum membership. Join a discussion group, take a drawing class at a community center or learn how to tango at a dance school. The possibilities are infinite. All it takes is deciding to do it. (Learn more about my foundation’s ARTZ program here.)

Exercise your abilities and learn new skills. True learning — not just the stimulation of tabletop puzzles — is the final key to hopeful aging. This means taking advantage of the “procedural learning” part of the brain, which does not diminish in capacity. Keep practicing the skills you’ve mastered by repetition throughout your life, like shooting baskets or drawing a picture, not the stuff you learned through “declarative,” or rote, memory, like the name of the 12th president. Rote-learned information is what we forget and can’t recall, but our procedural skills remain and can be exercised and enhanced every day as we get older.

Many scientifically proven strategies to boost your mental performance involve easily embraceable, common-sense tactics that can have an immense impact on the long-term health of your most important natural resource. One such tactic is eliminating toxic multitasking.

Why Multitasking Fails

So often we find ourselves in environments that erroneously place a high value on being able to multitask, the prevailing perception being that the more you can do at once, the more expertly intelligent and efficient you are. Alarmingly, some people even believe that multitasking is a good workout for the brain.

This type of thinking is damaging to your health.

Multitasking is a brain drain that exhausts the mind, zaps cognitive resources and, if left unchecked, condemns us to early mental decline and decreased sharpness. Chronic multi-taskers also have increased levels of cortisol, the stress hormone, which can damage the memory region of the brain.

Why a Love of the Arts Will Help Your Brain Age Better

Now new research — and a new public television documentary — make a strong case that engagement with music, dance and other arts may be just as powerful for preserving mental health and acuity throughout our lives.
striking claims for the ability of dance to ward off dementia in older people. “The evidence says that participation in dance programs reduces the rate of development of dementia by maybe 75 percent,” says neuroscientist Peter Davies of New York’s Albert Einstein Medical Center. “There is no drug around or even on the horizon that can reduce the rate of development of Alzheimer’s disease by 75 percent.”

“Too often in our country today art is seen as something nice to have. It’s fun to go to the movies or the theater. But we think of it as one of the additives of life, as opposed to a central part of life. The point the show makes is that art is really central to human experience, creating connection with people throughout our lives and keeping our brains sharp.

“Art is central to our lives and should not be an outlier,” he adds. “It will help us get older. It’s not going to stop us from getting Alzheimer’s or cancer, but what it can do is keep us stronger mentally for as long as we’re going.”

The truth is, your brain is not designed to do more than one thing at a time. It literally cannot achieve this, except in very rare circumstances. Instead, it toggles back and forth from one task to the next. For example, when you are driving while talking on the phone, your brain can either use its resources to drive or to talk on the phone, but never both. Scans show that when you talk on the phone, there is limited activation of your visual brain – suggesting you are driving without really watching. This explains how we can sometimes end up places without knowing exactly how we got there.

Frequently switching between tasks overloads the brain and makes you less efficient. It’s a formula for failure in which your thoughts remain on the surface level and errors occur more frequently.

Multitasking, though, can be a difficult habit to break. It’s more common among teenagers and young adults who are constantly connected to email, smart phones and social media apps, but older technology users also seek the immediate satisfaction of beeps, dings and buzzes. Each creates an addicting release of dopamine in the brain, which perpetuates the need for speed and ceaseless stimulation, making the cycle more difficult to break.

Time for a Change

If you are a chronic multitasker, there is good news: You are never too old (or too young) to be proactive about brain health and performance. Recent studies provide evidence that adopting healthier thinking habits and improved cognitive strategies can rejuvenate your mind, reversing its clock by decades.

When you train your brain to think more strategically and efficiently, measurable improvements register on the biological level. Our own studies show that after only six hours of training, subjects can experience upsurges in neuron-nourishing blood flow, the genesis of new brain cells, improved communication between regions of the brain and increased white matter growth.

Consistent single-tasking helps ensure that your decision-making skills last late into your senior years. In “Healthy Brain, Healthy Decisions,” a recent study of rational ability in people age 50 to 80, sponsored by the MetLife Mature Market Institute, the biggest predictor of a sound decision-maker was a high capacity for strategic attention, the ability to filter the most important information from less relevant data. Even better, the study found that strategic attention actually increases with age. And single-tasking is one of the best ways to prime the mind for strategic attention. (See tips for making better decisions from the study’s authors here.

3 Steps to Single-Tasking

Start your journey toward better brain health by adopting a single-tasking lifestyle in which getting things done sequentially is the rule. Your brain was wired for deep and innovative thinking, but that’s impossible to achieve if you’re trying to make it go in two or more directions at once. It takes a concerted effort to leave the chaotic addiction of multitasking behind, but the benefits are immediate and immense. It will increase your creativity, energy and focus. Here are a few tips to get you started:

Give your brain some down time. You will be more productive if, several times a day, you step away from mentally challenging tasks for three to five minutes. Get some fresh air, for example, or just look out the window. Taking a break will help make room for your next inspired idea because a halt in constant thinking slows the mind’s rhythms to allow more innovative “aha” moments.
Focus deeply, without distraction. Silence your phone, turn off your email and try to perform just one task at a time. Think it’s impossible to break away? Start with 15-minute intervals and work your way up to longer time periods. Giving your full attention to the project at hand will increase accuracy, innovation and speed.
Make a to-do list. Then identify your top two priorities for the day and make sure they are accomplished above all else. Giving the most important tasks your brain’s prime time will make you feel more productive. Or, as Boone Pickens said, “When you are hunting elephants, don’t get distracted chasing rabbits.”
These tips — along with a healthy diet, adequate rest (about eight hours a night) and regular aerobic exercise (three times a week for 50 minutes) — will keep your mind and body functioning well. Thanks to medical advances, more of us will live to 100 and beyond, but our peak brain performance comes, at best, at about half that age. So our bodies live almost another lifetime after our brains’ natural peak. This is why we all need to make a concerted effort to make our brains smarter.

Don’t let your brain go backward. Your future depends on it.

Sandra Bond Chapman, Ph.D., is founder and chief director of the Center for BrainHealth and the Dee Wyly Distinguished University Professor at the University of Texas at Dallas. She is also author of Make Your Brain Smarter: Increase Your Brain’s Creativity, Energy and Focus.

 

sources:

Carving Twig Gnomes with Your Grandchildren

Hand carved and painted twigs that soon take on the likeness of …. !

With a pocketknife I carved each twig to have a ‘face’ and ‘hat’

Gnomes 2

Step One:
Gather up your branches in the thickness you wish. Cut them to 6″ lengths.

Step Two:
Carve the front piece of the branch to expose the inner wood and shape a face and beard for your new carved friend.

Then carve upwards along the sides of the branch to make a pointed hat. Continue making slices in the branch until the tip is brought to a squared-off point.

Time to paint hats and beards to bring these new friends to life!

Gnomes 4Step Three:
The most enjoyable step of this project for both the children and I was the finishing touch of painting on beards for our new friends! For another inspiration you could try a family with rainbow hats.

 

 

The finished family of gnomes! Ready to bring cheer into the day!

Gnomes 5

Now it is time to enjoy some time of play with your handmade friends!

Some of ours found their way into a wreath that sits upon the table. Others will enjoy hitching a ride on the tops of beautifully-wrapped gifts!

Enjoy this season of giving, creating, and nurturing memories with your family!

Go well till the next time
www.flipping2retirement.net

 

source:

Geocaching for Grandparents

Top of my bucket list

Not only does it interest me because I like to travel around and see new things but it strikes me as such a perfect activity to do with my grandchildren.

It is such fun, you go somewhere different each hunt. It takes some skill but is not too taxing, you have the excitement of opening a cache and then of popping something interesting back into it.

Geocaching.com suggests

Bring Your Geocaching Superpowers Home for the Holidays

Visiting friends and family for the holidays is great—and geocaching can make it even better. You could take the younger ones on a fun and exciting adventure or show others a new way to get outside and be healthier. Plus, geocaching is a perfect way to work off a big holiday meal.

Travelling for the holidays also opens up a new opportunity to meet geocachers from other areas. See if there are any nearby events—or hold one of your own!

It all sounds like fun to me especially when the whole family is together over Holidays.

Such a fun outing together!

Go well till the next time
www.flipping2retirement.net