Author: Barbara Christian

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The Effectiveness Of Reiki

Based on an early 20th-century Japanese practice, Reiki is best described as spiritual healing. The term is typically not associated with hospitals or medicine, especially in America; however, more reputable facilities have been adopting and offering reiki programs in recent years.

As the skepticism wains, it is natural for patient questions to arise. Is Reiki effective? Is it real? While questions are abundant, the answers are few. Few, if any, peer-reviewed journals have offered studies of the practice, and any studies that do exist elsewhere focus on a patient's feelings rather than science-backed data.

If the science of Reiki cannot be proven, then why are hospitals permitting and suggesting reiki treatments to patients? In a nutshell, pain management is challenging and comes with its fair share of risks, primarily when narcotics are involved. Reiki offers an alternative to prescriptions that some might find compelling. Additionally, many patients find the combination of medications, therapy, and Reiki effective.

Lack of Evidence

There is no concrete proof that reiki works. However, when meditation and yoga became mainstream, there were few studies to prove their effectiveness.

While people might be concerned that a hospital is offering alternative medicine to patients, there is no mandate that they have to use it. The growing popularity and recognition of such programs suggest popularity and usefulness.

Unfortunately, popularity does not equate to tangible and measurable change. Many opponents to the acceptance of Reiki argue that any results are placebo, that patients are not experiencing any real benefit. However, proponents of the practice and its adoption into hospitals say that a positive response is effective enough.

Power of Positivity

While there is no significant evidence to support Reiki as a legitimate medical therapy, research and evidence support the claim that a positive attitude improves patient outcomes. Studies have proven that people who maintain a positive outlook about treatments, surgeries, or conditions typically experience fewer adverse side effects and pain, suggesting that psychology plays a role in treatment and outcome.

While Reiki might not have a swath of supportive evidence, patients express feeling better after a session. Don't patient feelings matter. As some medical experts expressed, there is no definitive way to measure pain, but doctors still believe patients when they say it, so why can't professionals accept that Reiki works for some people.

Is Reiki Right for You?

Unfortunately, because Reiki does not have much supportive evidence, it is up to you to decide if it is right for you or not. The best way to tell is to schedule a reiki appointment with a professional and certified practitioner. See how the visit goes. If you experience something positive, then it might be worth it for you.

Reiki is not for everyone, and there is little evidence to suggest it works. However, despite the lack of credible evidence, Reiki can still be an effective practice, especially when combined with other treatments.

What do you think about Reiki? Do you have experience with the practice?

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Staying Mobile Into Old Age

Mobility is something you need to maintain as you age. Failing to focus on your mobility and to take action to sustain it means increasing discomfort and limiting independence. While regaining mobility after significant losses is challenging, you can do it, and focusing on healthy habits before losing mobility can mean you reduce the amount of decline you experience.

Staying Active To Maintain Mobility

While there is little to be done to negate natural decline, there is a lot you can do to minimize the effects. Human biology is not designed for prolonged athleticism. Your body takes on a use-it-or-lose-it approach to function as you age, meaning you need to use it to prolong mobility.

One thing many seniors overestimate is how much physical activity is necessary to repair mobility or maintain it. Experts suggest that seniors receive at least 30 minutes of moderate activity per day, including walking. Additionally, you do not have to perform that 30 minutes consecutively. You can do 15 minutes in the morning and another 15 in the afternoon or evening.

The best way to fight decline is to avoid a sedentary lifestyle. Get outside and walk. Go to the grocery store. If you can, take a yoga class. Stay active to stay healthy.

Visiting Your Doctor Shouldn’t Become Optional

Many people hate going to the doctor; the feeling can stem from a fear or anxiety issue. Visiting your doctor is one of those things that you should want to do. Granted, many people have bad memories about hospitals and doctors’ offices, but in the grand scheme, a physician is there to help improve your health and prevent future problems.

People who routinely visit with their doctors experience less preventable health disorders because these problems are typically caught early. Additionally, from a mobility standpoint, your doctor can address mobility issues early, potentially slowing or preventing significant decline.

Additionally, if you have been living a sedentary life for many years, you should speak to your physician before starting any program. Getting into a fitness regimen that your body is not ready for can do more damage than good. So, talk to a professional about where you should be starting.

Balancing and Bodyweight Exercises Might Be the Best Options

As people age, their balance tends to fade. Many seniors get into life-threatening situations because they become off-balance and fall. While medical alert devices can help and do provide life-saving services, it is best to avoid falling altogether.

Balancing and bodyweight exercises can help seniors maintain mobility, control, and confidence in their movements. Yoga, Pilates, and other activities are excellent forms of low-impact exercises that help older individuals maintain flexibility and mobility.

Finding Support and Motivation

Exercise is a challenge for anyone at any age. The primary difficulty is committing to the activity, so finding support through groups, family, or friends is often the best motivation. If you do not have family close by to support your newfound life goals, consider looking into senior centers in your area, many will offer exercise classes and groups.

Maintaining your mobility as you age should be a priority, and it essentially comes down to remaining active and healthy. Keep in touch with your doctor, find local groups, and focus on mental and physical wellness.

What are your best tips for maintaining mobility as you age?

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6 Best Foods To Support Healthy Aging

We may not be able to stop aging, but what we can control is how we age. Eating a variety of delicious foods with essential vitamins, powerful antioxidants and good fats can support better health whether you’re 25 or 65. What are the best foods for feeling great at any age?

1. Carrots, Sweet Potatoes & Tomatoes: Smooth Skin

Carrots, sweet potatoes and tomatoes may all look different, but they have something important in common: antioxidant vitamins called carotenoids. These nutrients are essential for youthful skin.

Cooked or fresh, these colorful veggies help protect your skin against harmful UV rays and premature signs of aging skin. That way you don’t have as many wrinkles or “crow’s feet” around the eyes.

2. Extra Virgin Olive Oil (EVOO): Overall Health

When you think of Italy and other places in the Mediterranean, images of extra virgin olive oil drizzled over salads and pasta probably come to mind. It’s no surprise that the average life expectancy for many places in Europe is over 80 years.

Why is EVOO so good for aging in style? This delicious oil can lower your risk of countless health problems:

  • Heart disease
  • Type 2 diabetes
  • Metabolic syndrome
  • Some cancers

Even doctors encourage people to eat lots of EVOO. It's rich in healthy fats that protect your heart.

3. Fatty Fish: A Happy Mind and Body

The people of Iceland also live a long time. The island's entire population has an average life span of about 82 years. Their diet probably plays a big part. Icelandic dishes feature a lot of fresh fish, veggies and wild berries.

Salmon, tuna, trout, sardines, herring and mackerel are more than tasty. They’re full of omega-3 fatty acids — healthy fats that help your heart, nervous system and other organs.

Omega-3s are phenomenal for fighting inflammation and stiffness. Including more fatty fish on the menu can even help your mood, chasing away depression and giving you feelings of calm.

4. Blueberries: Wrinkle Defense

Raspberries, blueberries, cranberries and other red berries have a high level of antioxidants for protecting your cells. These tangy berries support aging in a big way by slowing down the amount of collagen you lose over time. You can enjoy healthier, more elastic skin and stronger joints.

5. Papaya: A Healthy Gut

When your gut is happy, you’re happy. You feel more comfortable and get more benefits from the foods you eat. Take good care of your digestive system with fresh papaya.

This tropical fruit helps with gut troubles such as bloating, heartburn and constipation naturally. Just half a papaya has a whopping 30% of the total fiber you need in a day.

One special enzyme in papaya, called papain, is so good at alleviating stomach upset that it’s included in many over-the-counter products. You won’t believe how fast tummy inflammation goes away.

6. Red and Yellow Peppers: Sharp Eyesight

You probably already know that vitamin C is a super-vitamin for aging, but what you may not know are the best places to get it. Juicy citrus fruits are good sources of vitamin C, but red and yellow bell peppers have even more — over 150% of your daily needs!

When you get lots of vitamin C, it lowers your risk of cataracts and other age-related eye problems. You can take great care of those lovely peepers and enjoy tastier meals at the same time!

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My Thoughts On “Natural” Deodorant

I think most of us agree that natural is generally best when it comes to beauty products. Utilizing the best ingredients Mother Nature has to offer can help us improve our health and appearance. But I am of the opinion that natural isn’t always better and may not always be effective.

So if you’re wondering where I stand on natural deodorants, well … it’s complicated. Let me explain why.

The “Natural” Movement

There is a large demographic of people who are migrating toward natural products. I generally think this is a great thing. Most natural deodorants are free from dyes, sulfates, parabens and phthalates. They also use responsibly sourced botanical ingredients. I say “most,” because the definition of “natural deodorant” seems to be fluid, depending on which company you talk to.

Honest, well-meaning companies work long and hard to come up with safe, natural formulas that do what they’re marketed to do. But of course, there are some bad apples that label their products as “natural” even when they contain many of the same chemicals you’ll find in traditional commercial beauty products. So it’s important to do your research and pay close attention to labels when you buy “natural” deodorants.

The Debate About Natural Deodorant Effectiveness

When it comes to body odor, it’s often a two-headed beast. On one hand, you have bacteria that love the atmosphere your underarms provide. But those bacteria don’t often start to smell until you introduce them to perspiration. Our underarms are notorious for emitting perspiration when we exert ourselves or when our bodies get too hot.

When perspiration and underarm bacteria meet, the result is a not-so-pleasant smell that can be mild or overwhelming, depending on who you are. The problem with many natural deodorants is that they are not considered antiperspirants. Instead, they are formulated with anti-bacterial agents and fragrances to help block body odors. This means they don’t stop perspiration, which is viewed by many as the underlying cause of body odor.

How Antiperspirants Work

Most commercial antiperspirants physically block the secretion of sweat by plugging the sweat glands with an aluminum salt. This means most of your underarm sweat won’t ever reach your skin. Many people see this as a positive thing because it cuts back on body odor, but others think the body’s natural method for sweating out toxins shouldn’t be prevented. I tend to agree with the latter group. Additionally, research shows that continued use of antiperspirants changes the balance of bacteria in the armpits and may reduce the “good guys.” But the jury is still out regarding whether or not deodorants with antiperspirants are safe or dangerous for long-term use.

The Case for Natural Deodorant

If you don’t like the idea of messing with your body’s natural sweat processes, or if you have experienced any kind of reaction to commercial deodorant products, you may want to give natural deodorant a try.

You should understand that when you first stop using regular deodorant/antiperspirant products, your sweat production and odor will likely increase for a couple of weeks. Don’t mistakenly attribute this reaction to your natural deodorant. It happens because you’re no longer blocking your sweat glands, so all that built-up sweat and bacteria will release within the first two weeks.  

If you can be patient and make it through the initial sweaty and stinky stage, you may discover that your body naturally starts to produce less sweat. You may also notice your body odor decrease or become milder as a result of the antimicrobial ingredients in your natural deodorant and the changes to your underarm bacteria.  

Having said all this, you may find that some natural deodorant works much better for you than others. Natural deodorant that works for my best friend doesn’t work well for me, and vice versa. Take some time to test out different brands until you discover the type that provides the best results.

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The 5 Worst Ways To Start Your Day

How you feel in the morning has a huge impact on your mood the rest of the day. A relaxing morning makes it easier to stay positive during your workday. Feeling stressed or angry puts you on edge. Is your morning routine helping or hurting you? Here are five of the worst morning habits to avoid.

1. Checking Your Phone Right Away

Many people keep their phones next to their beds. When they wake up in the morning, the first thing they do is check text messages or respond to work emails. Unfortunately, flipping on your phone first thing is a great way to ruin perfectly good morning:

  • Anxiety: The second you go into “work mode,” stress starts to kick in. People who look at their phones right away in the morning have a lot more anxiety than those who don’t.
  • Negativity: Instead of the positive feelings of wellbeing you would normally have after waking up from a good night’s sleep, checking work messages turns on your inner critic. This negative voice makes you worry you’re not doing enough or something bad is going to happen.
  • Productivity problems: Believe it or not, reading work emails first thing can make you less productive, not more. It can distract you from important tasks with other things that aren’t that urgent.

Give yourself a break! Make your morning routine a phone-free zone. If there’s something truly urgent, co-workers or family members will call you anyway.

2. Skipping a Healthy Breakfast

You wouldn’t dream of driving your car to work on an empty tank of gas, right? That’s exactly what skipping breakfast is like for your body and mind. Breakfast kickstarts your metabolism.

Do you tend to feel drained of energy or sluggish all day? Do you have trouble concentrating? Those are signs you’re not getting enough fuel. A healthy breakfast with plenty of protein is the best pick-me-up!

3. Watching TV

If you work from home, you may be tempted to flip on the TV in the morning while you get ready. There’s nothing wrong with enjoying a laugh to start your day, but the problem is that TV shows are purposely designed to take up at least 30–60 minutes of your time. Once you start, it’s hard to stop, and you can end up “watching” your entire morning disappear.

4. Hitting the Snooze Button

"Just five more minutes," you say. Your body doesn't understand what that means. Hitting the snooze button throws off your internal clock, your metabolism and your normal sleep routine. This makes you more sleepy than if you had just gotten up right away!

5. Getting Angry

It’s not always easy for moms and dads (or couples for that matter) to avoid little irritations in the morning. Kids can make a mess or your significant other can leave the toothpaste tube squashed the way you hate again. If possible, push those things out of mind until later.

Create an enjoyable family custom in the morning that everyone likes. It can be as simple as a hug and kiss before leaving, or sharing a cup of coffee.

A Healthy Morning Routine

Set aside time for yourself in the morning. It's worth investing 15 minutes for stretching your legs, eating breakfast, breathing fresh air and making someone smile. The benefits for the rest of your day are amazing.

How do you start your day off right? What makes you smile in the morning?

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What Happens When You Use Expired Sunscreen?

Sunscreen is an essential part of protecting your skin and keeping it healthy. It shouldn’t be something you only use during summer months or beach vacations, but it’s not always easy to remember to apply it. That’s why many families end up with a bottle of sunscreen that’s still half full when it expires. So is expired sunscreen bad for you?

You Shouldn’t Use Expired Sunscreen

The quick answer is that you should never use sunscreen past the expiration date. Dermatologists universally agree on that. If you’ve had the same bottle for over three years, it’s officially time to replace it.

The fact that you’re interested in wearing sunscreen more often is a good thing. Get set up for success by checking the date on sunscreen in the house and tossing any expired ones.

Sun Protection That Doesn’t Work

The first reason to skip expired sunscreen is that old products lose their effectiveness. After several years, key ingredients stop working the way they should, so they don’t reflect sunlight properly or provide the necessary coverage. All types of sunscreen have this problem, both chemical and mineral versions.

Without a generous layer of high-quality sunscreen, your skin is vulnerable to many types of damage:

  • Greater risk of skin cancer
  • Faster aging
  • More wrinkles
  • Drier and thicker skin
  • Less skin elasticity

Using expired sunscreen would be like having a home security system but leaving the front door open all night. It doesn’t do the one job it’s supposed to: keep skin safe from damaging ultraviolet rays. Frankly, your skin deserves better than that.

Problems With Bacteria and Rashes

Another reason to avoid using sunscreen that’s past its expiration date is that it can cause breakouts, even if your skin isn’t normally sensitive. As the ingredients separate, they can even lead to allergic reactions.

One reason for irritation is germs inside the bottle. After years of beach trips and sweaty hands, sunscreen can end up with a bacteria problem. You can tell when this happens because the sunscreen will start to smell funny.

Signs Your Sunscreen Isn’t Working

Besides the expiration date on the bottle, there are other reasons why sunscreen can stop working. For example, leaving the bottle in direct sunlight for too long can ruin it, which means the SPF rating isn’t accurate anymore. Here are several signs that can mean something is wrong with your sunscreen:

  • Clumps
  • Sandy texture
  • Weird smells
  • Watery consistency
  • Separated ingredients
  • Different color (e.g. yellow instead of white)

To keep this from happening to a new bottle of sunscreen, store it at room temperature, not too hot or too cold. At the beach, wrap it in a small towel or keep it in the shade. Don’t leave sunscreen in your car’s storage compartment and expect it to last.

The Right Amount of Sunscreen

If you’re running into the problem of expired sunscreen, it probably means your family isn’t using enough. According to the Mayo Clinic, the right amount to use (per person) for liberal application is one ounce each time. That’s the size of a shot glass.

One ounce is the amount needed to cover your arms, hands, neck, ears and face. You should apply a generous layer every time you leave the house, even on cloudy days. A 50-ounce bottle of sunscreen should only last 1 1/2–2 months if you’re doing things right.

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Red Meat: Should You Include It In Your Diet?

Red meat is constantly portrayed as poison to a healthy diet. People are continually being advised to avoid red meat, to eat lean proteins instead. Sometimes, the advice is warranted and comes from medical professionals; other times, the nitpicking voice comes from the community “expert” with no medical training or nutritional knowledge. 

Regardless of the loudest voice in the room, as a society, people understand that too much red meat is not good. Still, should you eliminate it from your diet? While there might be many relevant and valid reasons to limit your red meat intake, there are also reasons to enjoy it in your regular diet.

Understanding the Dilemma

Much of the red meat dilemma stems from its legitimate connection to increased cancer risks. According to several studies, people who average 76 grams of red and processed meat per day develop a 20% increased risk of bowel cancer compared to those consuming 21 grams. The research suggests every 50 grams of red meat per day increases the risk of colorectal cancer by 18%.  

While the threat of cancer is scary enough, other studies also found a link between red meat consumption and other diseases, such as diabetes and heart disease. The research suggested that replacing one serving of red meat with a healthier protein could reduce mortality risks by seven to 19%.

Advantages of Red Meat

Despite the overwhelmingly negative research and study conclusions, red meat does present some benefits or advantages. For instance, vitamins D and B12 are essential to proper bodily function, and red meat is an excellent source of both. Additionally, red meat is a tremendous source of protein, which is also crucial to a healthy diet. 

However, while red meat is an excellent source of some essential nutrients, it is not the only source of such nutrients. You can find the same nutritional benefits in lean proteins like chicken and fish. Therefore, while red meat can provide some health benefits, you need to weigh the advantages against the known risks.

Disadvantages of Red Meat

There is a long list when it comes to what is wrong with red meat. Red meat is often high in saturated fat and cholesterol. While the body needs certain fats, saturated fats can lead to health complications, like clogged arteries. New research into cholesterol suggests it may not be as bad as initially thought, but that doesn’t mean you need to actively pursue it. 

Red meat and processed meats can also include chemicals that are not good for the body. Sometimes, harmful compounds are created when cooking certain meats at high temperatures. Aside from potentially harmful compounds, it is necessary to consider the known correlation between health problems and red meat. 

Even knowing the increased risks of consuming red meat, you must put the research in context. All studies point to the overconsumption of red meat. No study seems to say that you must eliminate red meat from your diet. Instead, most research suggests limiting your intake. Therefore, if you enjoy your burgers and steak, it is Ok to enjoy them occasionally. Still, it is best to avoid daily consumption of red meat and other processed meats. Moderation is the key to health and happiness.

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6 Foods That Are Toxic To Pets (Cats, Too)

Toxic Foods for Pets

I have a couple of cats at home, but I love dogs, too. Sometimes I like to show my love by sharing a treat, such as hard-boiled eggs, turkey or bananas. However, there are many human foods that you should never give a cat or dog. Avoid these six dangerous foods when cuddling with your cat or dog:

1. Caffeine

The reason chocolate is bad for pets is that it contains caffeine. Pets are extremely sensitive to caffeine. It can overload their hearts, kidneys and nervous system, causing high fever, coma or organ failure. Never give dogs, cats, ferrets or other pets any foods with caffeine:

  • Chocolate
  • Coffee
  • Green tea
  • Caffeinated beverages
  • Energy drinks

If you catch your pet lapping up a little bit of coffee, don’t panic. The small amount of caffeine will probably just make them sick, not seriously ill. On the other hand, chocolate and dark chocolate have a huge amount of caffeine, so you’ll want to call a veterinarian immediately.

2. Grapes and Raisins

Grapes and raisins may seem perfect for dog treats, but don’t let the small size fool you. Something in grapes causes rapid kidney failure in dogs. Just one or two raisins can be enough to trigger a severe reaction.

Scientists still don’t know what chemical compound is responsible, but it’s very dangerous for all canines. The jury is out on felines, but most vets recommend not giving grapes and raisins to cats just to play it safe.

3. Alcohol

No pet should ever drink any kind of alcohol. Just like with caffeine, animals react much more strongly to alcohol than humans do. This includes beer and wine, too. The small organs in most pets aren’t equipped to deal with intoxication, so their heart rate may slow dangerously or they may lose consciousness. With enough alcohol, even large dogs will stop breathing.

4. Garlic and Onions

Cats are more sensitive to garlic than dogs, but dogs can still have problems if they eat enough of it. Any part of the onion family (green onions, too) can hurt your pet’s red blood cells, causing anemia and muscle weakness. Garlic powder is especially toxic since it’s a concentrated form.

5. Nuts

Most nuts are high in specific fats that lead to pancreas inflammation in dogs. Macadamia nuts are the worst for canines, causing shaking, fever and vomiting. You don’t have to panic if your dog just eats a few peanuts or almonds. But if you find them raiding a whole jar of nuts, call the vet immediately.

6. Artificial Sweetener

Be careful if you want to give your pet cookies, gum or other packaged sweets. Many of these products contain artificial sweeteners. Even small doses of a sweetener called Xylitol can trigger liver failure in virtually all pets.

How can you tell if your pet has been affected? Dogs and cats experience a strange loss of balance, like they were drunk. They may seem unusually tired or lethargic. Actually, any time a pet acts really strange (except for catnip) I think it’s a good idea to call the vet.

It’s hard to resist giving an affectionate pet treats. Just make sure not to choose any of the items on this list. This can literally save your pet’s life. Go with crunchy carrots and tasty bananas instead.

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5 Effective And Affordable Tools For Correcting Your Posture

Poor posture affects more than just your spinal function and comfort. Poor posture contributes to rounded belly, agitation, stress, anxiety and depression. It can also lead to long-term physical health issues, such as poor circulation, high blood pressure, joint dysfunction and more. For all these reasons and then some, it’s crucial that you invest in your posture sooner rather than later. Check out the top five most effective and affordable posture correcting tools on the market today.

1. Evoke Pro A300 Posture Corrector

This lightweight, breathable posture corrector is slim enough to wear under your clothing and comfortable enough to rock all day long. Designed to improve posture and provide pain relief, the Evoke Pro A300 realigns the spine and shoulders while you wear it. It boasts soft armpit pads and flexibility that lets you move freely while you’re wearing it. Priced for just under $25 on Amazon, and bosting a 3.5-star rating, this is a cheap but effective way to achieve better back support.

2. SOMAZ Adjustable Posture Corrector

The SOMAZ posture corrector fits more like a vest than anything else. Like the Evoke A300, it is lightweight and discreet enough to wear under your shirt while at work, home or out and about. Because it reaches from your clavicle down to the bottom of your spine, it offers full back support, which the designer says is more effective in achieving full posture correction. During use, the vest provides gentle back support while pulling the shoulders back, thereby providing correction for the duration of you wearing it. This design also has 3.5 stars and costs about $20 at Amazon.

3. Upright GO Posture Trainer and Corrector

Wouldn’t it be nice to constantly have someone remind you to sit up straight? Okay, probably not, but if that “someone” was a “something” — like, a tiny device attached to your back, the reminder may come off as less intrusive and more sincere. The Upright GO Posture Trainer, which now comes in a second version, is an electronic device that gives you a small little reminder to sit up straight when you slouch. Though the reminder is just a small vibration, it’s enough to train the mind and body to work together to correct your posture throughout the day. You can also track your progress through an app, which helps you gain awareness of what you’re doing wrong as well as what you need to do to correct it.

The device is slightly pricier than the first two, at $80. However, it has earned a solid four stars from its users.

4. FlexGuard Support Back Brace Posture Corrector

If you already experience back pain as a result of your poor posture, try this back support/posture corrector combination. Though it is more noticeable than the other options, it prevents slumping shoulders and curbs back pain all while training your back to sit straight. Also, because it forces you to let your spine support your body, it relieves the stress that your muscles have taken on as a result of your slumping. You can find this model for just $25 on Amazon, where it boasts four full stars from nearly 12,000 customers.

5. BetterCo BetterBack

A Shark Tank innovation, the BetterBack from BetterCo has thousands of five stars reviews from very satisfied customers. Lightweight and portable, this particular posture corrector was designed to correct poor posture that stems from the lower back. It also eases the lower back pain that occurs as a result of your slouching. Users claim that by wearing it for just 15 minutes a day goes a long way toward correcting their posture for good. You can get it at GetBetterBack.com for just $49.99, plus free shipping. If you’re not convinced after 60 days that it’s the right device for you, you can return it hassle-free.

An investment in your posture is an investment in your whole body health and future. Spend a little today for the right device and save on more costly back treatments in the years to come.

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The Benefits Of Pilates For Seniors

I feel like I maintain my health pretty well for a gal of my age, but lately, I’ve been discovering that the workouts I used to do are a little too … vigorous for me. All that jumping around I used to do is no longer possible (unless I want to risk breaking a hip or dislocating a knee).

At first, I was a little disappointed that I couldn’t do my favorite high-impact exercise routines anymore. I was under the impression that without jumping around like a maniac, I wouldn’t be able to achieve a high calorie burn. Boy was I ever wrong! I’ve discovered a new workout that gets my sweat dripping without my feet ever leaving the ground at the same time. It’s called Pilates.

I know, I know, Pilates is nothing new. But it’s one of those classic workouts that many of us have abandoned because we somehow thought it was old-fashioned or less effective than doing 50 burpees within a 10-minute time span. Thankfully, I have rediscovered why Pilates is so great and so effective for those of us with “advanced age.” Here are some of the top benefits of Pilates for seniors.

It Increases Flexibility and Strength

Try bending down and touching your toes. If this is hard for you to do, or if you only get as far as your knees, you could benefit from Pilates. With an emphasis on controlled movements and small ranges of motion, Pilates is very effective at increasing flexibility while also boosting your strength.

It Improves Mobility

Mobility is a little bit different from flexibility. Mobility primarily involves the major joints you use to get around and perform everyday actions. If you’re anything like me, you probably feel a little stiff in the hips, back, and knees.

Unfortunately, when you’re struggling with mobility, the tendency is to want to restrict your movements as much as possible because it hurts to move. But being sedentary will only make mobility issues worse. Pilates, on the other hand, gently guides your body through a variety of movements that can help improve mobility and get blood flow to key joints that might otherwise remain stiff.

It Is Gentle and Easy to Modify

Unlike high-impact workouts or HIIT routines, Pilates is gentle on the body and won’t tax your joints. It’s also easy to modify Pilates movements to fit your unique fitness and flexibility levels. One of the things I love most about Pilates is that it has virtually no impact. It’s also appropriate for individuals with high blood pressure, diabetes, osteoporosis and other conditions commonly experienced by seniors.

It Helps Prevents Falls

If you’re prone to falling, don’t underestimate the importance of a good Pilates routine. Pilates improves core strength, posture, and balance so you’re less likely to fall. It can also strengthen the core and legs so you’re steadier on your feet and have the muscular strength to hold yourself upright.

It Makes You Feel Good!

One of my favorite Pilates benefits is the way I feel after a workout. Once I learned that exercise doesn’t have to be painful, it became much easier for me to stay active and maintain my physical health into my senior years. Exercising releases feel-good hormones, including endorphins that give us energy and help us avoid depression and mood swings.

If you aren’t yet convinced that Pilates is right for you, give it a try! You have nothing to lose and a new favorite workout to gain. Try finding a Pilates class at a gym near you or simply turn on your TV and find a Pilates class on YouTube that you can complete in the comfort of your own home. Your body will thank you!