tag:blogger.com,1999:blog-86555444954533422372024-03-13T05:44:20.841-07:00Vibrant agingBonnieAZhttp://www.blogger.com/profile/12837267794169845692noreply@blogger.comBlogger16125tag:blogger.com,1999:blog-8655544495453342237.post-53220268637537930772020-04-01T15:35:00.002-07:002020-04-01T15:35:57.957-07:00Benefits of Volunteering<div class="separator" style="clear: both; text-align: center;">
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The [Surprising] Benefits of Volunteering</h2>
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A couple of months ago, I decided to do a post on volunteering. And when I sat down to learn more about its benefits, I found out some surprising things. After I completed it, I decided to wait and post it on April 1st, the beginning of National Volunteers Month. Then Covid-19 hit, and I wondered how relevant it would be. You may think there's not much you can do in the way of volunteer work currently. But it turns out there's quite a lot based on my internet search. So I have added a section at the end about volunteering during our coronavirus pandemic.</div>
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There's barely been a time in my adult life when I haven't been a volunteer somewhere. I started as a graduate student in Ann Arbor, Michigan, as a member of the Planned Parenthood board of directors. As I entered my career in academic social work, I learned that volunteering at a community agency was an expected part of my service responsibilities. After Planned Parenthood, I volunteered on the board of a small family service agency and later did pro bono (unpaid, as a volunteer) work there as a counselor.</div>
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Later, I served on the board of directors of two different programs that delivered treatment services to clients with drug and alcohol problems, including serving as president. </div>
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Of course I know that volunteers benefit the organizations where they donate their time and energy. But it wasn't until I started to do research for this post that I learned of the benefits of volunteering for the volunteers themselves.</div>
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Perhaps the best kept secret about volunteering is that it not only benefits the organizations, it's good for you as well. In fact, being a volunteer can have a dramatic effect on your overall well-being.</div>
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The Benefits of Volunteering Span Many Different Areas</h3>
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Physical Health</h4>
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The physical health benefits of volunteering have been well studied. People who volunteer have been found to live longer and are at lower risk for high blood pressure and heart disease. Older adult volunteers have been found to walk more. Volunteering can reduce chronic pain.</div>
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Emotional/Mental Health</h4>
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Volunteering has been associated with reduced stress, enhanced self-esteem and life satisfaction, and an improved sense of overall well-being. It is personally satisfying to feel that you have helped others. Being a volunteer can help counteract anxiety and combat depression. Volunteering has been found to enhance coping and problem solving.</div>
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Social </h4>
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Volunteering usually entails working with other people, either paid staff or volunteers (an exception might be assignments that entail primarily computer-based work). It can effectively combat loneliness and social isolation, which can be serious problems for older people not headed to work every day. Volunteering usually involves meeting new people, forming new social relationships and attachments. It can lead to new friendships.</div>
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Cognitive</h4>
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School and the workplace are not the only settings where you can learn new things and develop new skills. Volunteering has even been found to reduce the risk of Alzheimers disease, probably because it typically leads to learning new things and forming social connections. In addition, becoming a volunteer can help people to find new meaning and sense of purpose in life, especially those who have experienced losses, as is common in the elderly.</div>
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These benefits can be achieved with a few hours as two to three per week, or a hundred per year. Some studies have found that older people derive the most benefit from sharing themselves with others as volunteers. </div>
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The bottom line: Volunteering can be fun. It makes us feel good when we get out and donate our time and energy to help others.</h4>
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How to Find a Satisfying Volunteer Opportunity</h3>
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The range of possible volunteer experiences is vast, spanning many sectors of society, organizations, and populations. People volunteer in the neighborhoods and in other countries, indoors or outdoors.</div>
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The key is to find a position you enjoy and are capable of performing.</div>
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To help find and opportunity that is a good fit for you, think about the following questions?</div>
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<li>What are you passionate about? What causes are important to you? </li>
<li>How much time can you commit?</li>
<li>What skills do you bring?</li>
<li>Would you prefer to work behind the scenes or in a more visible position?</li>
<li>Would you rather work alone or with a group of people?</li>
<li>Would you prefer to work with people (children, teens, or adults) or animal?</li>
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As you look for a position, don't jump at the first thing that comes along unless you feel it's a good fit. There are many organizations looking for volunteers and you might want to consider several, even visiting them in person, before making a final decision. The internet is your most valuable resource for finding opportunities, but don't overlook talking to friends about whether they volunteer.</div>
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<b>A variety of organizations can use volunteers</b>:</div>
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- Hospitals or other health agencies</div>
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- Libraries, museum, and cultural organizations</div>
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- Animal shelters and groups that rescue animals</div>
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- Social agencies and programs that serve children, such as kids in foster care or sports teams</div>
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- Outdoor-oriented groups such as recreation programs for kids</div>
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- Cities and towns</div>
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- Religious organizations such as churches or synagogues</div>
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When you consider a potential group to volunteer with, be sure to ask questions upfront about matters such as the minimum time commitment expected, whether particular skills or training are required, and whether you will be working with others or on your own. </div>
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Volunteering during Covid-19</h2>
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An internet search today (April 1, 2020) revealed that volunteers are needed more than ever during this pandemic. Online, I learned that many localities, counties usually, have recent posts about their need for volunteers. I saw that Pima County, home of Tucson, AZ, was seeking people with medical backgrounds, especially nurses, who might be willing to help out. It turns out that despite the fact that Arizona is under an executive order to "stay at home," volunteers are considered essential workers (I told you volunteers were important!).</div>
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Some opportunities I found doing a quick online search that you, too, can do include:</div>
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<li>donating blood through the Red Cross</li>
<li>delivering meals while practicing appropriate social distancing</li>
<li>online tasks; contact local nonprofits in your area that might need your help</li>
<li>check out your local (county usually) United Way which works with many nonprofits that might benefit from your donated assistance</li>
<li>if you have basic sewing skills and a sewing machine, you can help by making masks and donating them to medical organizations; instructions and patterns can be found online</li>
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Obviously, the most important consideration is that you stay safe and not be sick if you would be interacting in any way with others. So, you should inquire in advance about whether and special safety precautions are necessary.</div>
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The website volunteermatch.org can be a good place to start looking for opportunities in your local community. If you're not already volunteering, maybe it's time to start! </div>
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BonnieAZhttp://www.blogger.com/profile/12837267794169845692noreply@blogger.com0tag:blogger.com,1999:blog-8655544495453342237.post-723275266901299202020-03-21T12:37:00.001-07:002020-03-23T10:25:50.912-07:00Still Finding JoyWe're all struggling with the coronavirus, COVID-19 in these trying, difficult times. Uncertainty breeds fear in all of us. It seems like we have no choice but to accept--or ideally, embrace--uncertainty. We yearn for someone who can tell us how bad it will get, how long it will last, how big the impact it will have on our economy and communities.<br />
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But no one can at this point.<br />
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On some days, the only time I'm not worried or on the verge of panic is when I'm in my husband's arms, totally immersed in writing (harder to do these days), or walking outside enjoying the green gorgeousness of the desert in spring.<br />
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Even when I try to read fiction, one of my daily pleasures, my mind wanders off into the future, wondering about where this will end and how much damage it will inflict on my family, friends, community, country and the world.<br />
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<b>How to cope?</b><br />
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I have found I need immersive experiences that engage all of my senses. I learned that yoga works better than meditation, because I have to move. But the stillness of meditation is as important as ever.<br />
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While I was hiking yesterday, I saw all kinds of spring wildflowers. They brought me such joy that I started thinking about how important it is to actively work at finding joy in these trying, uncertain times.<br />
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Again today (I desperately need walk, to be outdoors), I found joy looking at the wildflowers and listening to the mockingbirds singing their hearts out as they search for mates.<br />
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When I realized how lucky I was to have a husband who loves me, it brought me joy.<br />
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I began to think about some of the things that still bring me joy that range across all of my senses.<br />
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Sounds</h3>
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<li>the burbling fountain in my beautiful courtyard </li>
<li>music as I write or walk</li>
<li>the birds twittering</li>
<li>rain, pattering on the windows</li>
<li>my grandchildren's laughter</li>
<li>my cat, purring his heart out</li>
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Sights</h3>
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<li>the nearby mountains, green right now after our plentiful spring rains and sunsets, of course</li>
<li>neighborhood families riding their bikes together</li>
<li>my dog, wagging her tail to greet me, with a big dog smile</li>
<li>bright pink bougainvillea cascading over a stone wall</li>
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Tastes</h3>
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Oh my goodness, this list could get very long. Food is so important to me, even when we're not in the middle of health crisis.<br />
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I've become so aware of my stress eating this past week. I especially want carbs--sweet ones--but almost everything seems to taste better.<br />
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My husband made an omelette for breakfast on Sunday, as he does every Sunday, and it just tasted so good! After interacting with all the panic shoppers these past weeks I wondered if there would be food shortages. It was a relief to read that that was not likely.<br />
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<b>Your favorite tastes will be different, but here are some of mine:</b><br />
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<li>fresh berries, a big juicy peach, and Rainer cherries in the summer</li>
<li>pasta, any kind, my ultimate comfort food, with lots of parmesan cheese</li>
<li>a big, salad, with crispy lettuce, hard-boiled eggs, cheese, ripe strawberries, and crunchy vegetables for texture</li>
<li>crusty, whole grain bread, slathered with butter, alongside a homemade soup</li>
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Smells</h3>
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<li>a bunch of daffodils, the essence of spring</li>
<li>a pot of soup bubbling on the stove </li>
<li>new-mown grass</li>
<li>basil, with its licorice-y scent wafting up and making me want to cook</li>
<li>the sweet fragrance of my neighbor's pot of petunias floating up as I walk by</li>
<li>the rosemary I pass as I walk by the closed fitness center and spa, the sun enhancing its distinctive scent</li>
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Touch</h3>
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<li>petting my cat, Harrison (Harry for short), as he purrs</li>
<li>a soft, fuzzy throw, to keep off the chill</li>
<li>hugs from family and friends; humans crave physical touch, which reduces stress hormones and actually fends off infection (in normal times); hugs may be what I miss most about this coronavirus outbreak</li>
<li>warm shower water cascading over my body, especially after a sweaty workout</li>
<li>crisp, clean sheets, as I crawl into bed at night</li>
<li>a cool breeze, ruffling the hairs on my arms</li>
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In these stressful times, we can still experience moments of joy, although we may have to work harder to find them. It is moments of joy and gratitude that will get us through this crisis.</div>
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<b>What things still bring you joy?</b></div>
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BonnieAZhttp://www.blogger.com/profile/12837267794169845692noreply@blogger.com0tag:blogger.com,1999:blog-8655544495453342237.post-39528688909911383892020-01-29T14:04:00.001-08:002020-01-29T14:04:33.882-08:00The Benefits of Optimism<div class="separator" style="clear: both; text-align: center;">
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Optimism Defined</h2>
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<b>Optimism</b> is a personality characteristic that can be defined as "hopefulness and confidence about the future of the successful outcome of something." Conversely,<b> pessimism</b> is the "tendency to see the worse aspect of things or believe that the worst will happen; a lack of hope or confidence in the future."</div>
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What does optimism have to do with our health? A great deal, it turns out.</div>
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Health Benefits of Optimism</h2>
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Optimistic people are at lower risk for developing chronic health problems such as cardiovascular disease. For example, decades of data from the Nurses' Health Study show that more optimistic women lived longer. The most optimistic women had a 50% chance of living to age 85, according to a recent article by my favorite health writer, herself a septuagenarian, Jane Brody:</div>
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<a href="https://www.nytimes.com/2020/01/27/well/mind/optimism-health-longevity.html">Looking on the Bright Side May Be Good for Your Health</a></div>
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How Does Optimism Translate into Health Benefits?</h2>
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A couple of different pathways of possible causality have been hypothesized. We know that <b><i>optimistic people tend to take better care of their health,</i></b> are more likely to exercise and eat healthy. Optimists also tend to be better problem solvers and are better able to reframe difficult circumstances, such as finding out you didn't get a job you wanted, and react with less stress. In contrast pessimists tend to get more stressed out. And when they do, their bodies are inundated<div class="separator" style="clear: both; text-align: center;">
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with the <b>stress hormone cortisol</b>. Although cortisol helps in a fight-or-flight situation, when it is present chronically, it causes unhealthy wear and tear on the body. Acutely, cortisol tends to suppress inflammation, but chronic secretion of cortisol-being stressed out all the time--tends to increase inflammation, which is associated with a variety of health problems such as diabetes and osteoarthritis.</div>
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Also, <b><i>optimistic people are likely to persist in the face of obstacles</i></b>, rather than throwing up their hands and giving up. Let's say an overweight woman who has been relatively sedentary her whole life has a heart attack. The doctor says she must eat healthier, lose weight, and start to exercise. A pessimistic outlook would say, "No way. I've always been overweight and never exercised. It's too late to start now. I'm doomed to die an early death." A more optimistic woman might say, "Wow, I've been given a second chance. I need to meet with a nutritionist and get myself started on walking every day with a goal of 7500 steps."</div>
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Measurement of Optimism: The Life Orientation Test-R</h3>
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If you're not sure how optimistic (or pessimistic) you are, you can rate yourself using a standard, 10-item scale used in scientific research. Developed by psychologists at the University of Miami, the scale has been used extensively in behavioral and health research and can be accessed with the link below that also explains how to score it: <a href="https://www.cmu.edu/dietrich/psychology/pdf/scales/LOTR_Scale.pdf">The Life Orientation Test-Revised</a>.</div>
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What if I'm more pessimistic than optimistic?</div>
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It turns out that one's degree of optimism tends to be stable over the lifespan. Children and adolescents who are optimistic tend to be optimistic as adults. Does that mean if you learn you tend to be a pessimist that you are stuck being a pessimist forever?</div>
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According to recent work in the health field, the good news is you can train yourself to be more optimistic. In other words, you can improve your outlook on life, and that is true no matter what age you are. Cognitive psychologist Martin Seligman has written a whole book about it. </div>
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Our worldview tends to consist of a set of thoughts that occur automatically, without conscious effort. The first step to becoming more optimistic is to recognize toxic, negative, pessimistic thinking. A friend or therapist can be helpful here.</div>
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Next, when you've caught yourself having a pessimistic thought, such as "I'm never going to be able to stop drinking for the rest of my life," or "There's no way I'll ever be able to walk a mile," substitute a more optimistic thought (that is still realistic) such as "But I know I can stay sober today, " or But I can walk around the block and work up to a mile." With practice it gets easier.</div>
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Gratitude</h3>
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Gratitude has been found to be an effective antidote to pessimism.</div>
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It's easy to feel grateful if things are going well, although some people take that for granted. If you have enough money, a good place to live, if you're healthy, if you have as much social connectedness as you'd like, gratitude may come easily. Feeling grateful is more challenging if things are not going so well, if your health is poor, or your living circumstances are unsatisfactory, if you're lonely. </div>
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But almost anyone, no matter what their circumstances, can find something to be grateful for, because things can always be worse than they are.</div>
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See my related post on <b>Active Gratitude</b>.</div>
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Is There a Downside to Optimism?</h3>
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Only if we get too carried away and develop unrealistic views or expectations. For example, as a writer I submit material for publication in literary magazines. Large numbers of rejections are inevitable. If my optimism is such that I expect to have every story accepted by al the journals I submit to, I'm setting myself up for inevitable disappointment. A more realistic optimistic view might be: If I'm persistent and keep on submitting, chances are that eventually, my stories will find a home.</div>
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As I read Jane Brody's column and did research for this post, I was down deep in a nasty that didn't seem to want to retreat. I was feeling bummed out, dispirited, uncharacteristically negative and pessimistic. Just reading about optimism improved my mood and reminded me to be grateful for all my blessings.</div>
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Do you want to be happier, healthier, and live longer? Then work on being more optimistic. What have you got to lose?</div>
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BonnieAZhttp://www.blogger.com/profile/12837267794169845692noreply@blogger.com0tag:blogger.com,1999:blog-8655544495453342237.post-91423665023162638242020-01-29T12:29:00.000-08:002020-01-29T12:29:50.856-08:00Radical Kindness<div class="separator" style="clear: both; text-align: center;">
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<span style="color: #353535;">I recently read the words “radical kindness” in a New York <i>Times </i>column David Brooks wrote on the film about Fred Rogers, “Won’t You Be My Neighbor.” </span><br />
<u style="color: #954f72;"><a href="https://www.nytimes.com/2018/07/05/opinion/mister-fred-rogers-wont-you-be-my-neighbor.html">Fred Rogers and the Loveliness of the Little Good</a></u></div>
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<span style="color: #353535;">I thought, if ever there was a time for radical kindness, it is now. So many things in the world are in flux. Political issues have become so toxic and polarized. It’s easy to lapse into cynicism and despair. Radical kindness may be just the antidote we’ve been looking for. I hope we would all agree that the world would benefit from more kindness.<o:p></o:p></span></div>
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<span style="color: #353535;">Intrigued by the radical kindness concept, I googled it. There was surprisingly little written about it. <o:p></o:p></span></div>
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<span style="color: #353535;">We all have a pretty good idea what kindness means. But what is <i>radical </i>kindness? The word “radical” denotes drastic change. <b>It’s radical because we don't expect it.</b><o:p></o:p></span></div>
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<b><span style="color: #353535;">Radical kindness involves intentionally treating everyone—everyone—with kindness, regardless of how they have treated us. </span></b><span style="color: #353535;">It’s easy to be kind to people we care about or who have been kind to us. That’s all well and good, but it’s not radical kindness. The radical kind entails going out of our way to say or do something thoughtful or gracious irrespective of how that person has treated us.<o:p></o:p></span></div>
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<span style="color: #353535;">If you’ve ever tried to be nice to someone who hasn’t been nice to you, you know how challenging it can be. <o:p></o:p></span></div>
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<span style="color: #353535;"><o:p> </o:p></span><span style="color: #353535;">For example, say you're at the coffee shop and order an expensive, fancy coffee. When you start to drink it you realize the barista hasn’t prepared it correctly, has made it with caffeine when it should have been decaf, or used the wrong flavored syrup. Having spent $5 for it, you decide to go back and complain about it, which you do politely and ask for a new drink. </span></div>
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<span style="color: #353535;">But the barista gets all snippy on you, arguing that it was your mistake, not hers, when you’re quite certain you ordered it correctly.<o:p></o:p></span></div>
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<span style="color: #353535;">What happens next? It's tempting get all snippy right back, getting in her face, indignantly arguing that it was <i>her</i> mistake, or to insist on talking to the manager. <o:p></o:p></span></div>
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<span style="color: #353535;">Or you could pause mindfully, take a deep breath, and try to look at it from her perspective. You could be very apologetic and say, “I’m so sorry. I’m pretty sure I ordered it decaf. It must be stressful having so many orders come in so quickly. Can I treat you to a coffee?” It takes courage to do this.</span></div>
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<a href="https://1.bp.blogspot.com/-OOLZQnnCH_A/W0E-CKXPMFI/AAAAAAAABJA/m2Z2_Q389E0S0V5qUZeUqUJzIHYn-qPVgCLcBGAs/s1600/radical%2Bkindness%2Bmug.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="196" data-original-width="258" src="https://1.bp.blogspot.com/-OOLZQnnCH_A/W0E-CKXPMFI/AAAAAAAABJA/m2Z2_Q389E0S0V5qUZeUqUJzIHYn-qPVgCLcBGAs/s1600/radical%2Bkindness%2Bmug.jpg" /></a></div>
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<span style="color: #353535;">It might or might not get you a free replacement or get the barista to change her approach, but you’re bound to feel good about how you handled it, about your generosity of spirit. After all, it’s only a cup of coffee. </span></div>
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<span style="color: #353535;">Because here’s the thing: <b>What goes around comes around</b>. When we’re nice to someone else, especially someone who doesn't necessarily earn our kind behavior, we feel good about ourselves.</span></div>
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<span style="color: #353535;">Here are some suggestions for how you can incorporate radical kindness in your life:</span></div>
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<b><span style="color: #353535;">Radical Kindness Strategies </span></b></div>
<span style="color: #353535;">See also this website<b style="font-weight: normal;">: </b></span><a href="https://www.finerminds.com/personal-growth/secrets-to-radical-kindness" style="font-weight: normal;">7 Secrets to Radical Kindness</a></div>
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<span style="color: #353535;"><b>Gratitude –</b> I’ve written elsewhere on my blog about the power of active gratitude. Kindness and gratitude are best friends. A grateful person who appreciates life’s blessings finds it easy to be generous and kind to others. Cultivate gratitude, and kindness will come naturally.<o:p></o:p></span></div>
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<span style="color: #353535;"><b>Volunteering</b> – helping others can be a form of radical kindness. See my related post on the considerable benefits of volunteering.<o:p></o:p></span></div>
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<span style="color: #353535;"><b>Self-kindness</b> – too many of us, especially women, are really hard on ourselves. It's so easy to beat ourselves up when we make a mistake or don't reach a coveted goal. I know I can be my toughest critic.<o:p></o:p></span></div>
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<span style="color: #353535;"><b>Be compassionate to yourself as well as others.</b> Treat yourself the way you would hope a close friend would treat you. The two things I have found most helpful here are mindfulness and sharing with a trusted friend or partner. <o:p></o:p></span></div>
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<span style="color: #353535;">When you’re feeling crappy about something, try stepping back, pausing, and taking a couple of mindful inhalations. Follow this with a few positive affirmations, such as:<o:p></o:p></span></div>
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<span style="color: #353535; font-family: "casual"; font-size: 18pt;">GET RADICAL. BE KIND.</span></div>
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BonnieAZhttp://www.blogger.com/profile/12837267794169845692noreply@blogger.com0tag:blogger.com,1999:blog-8655544495453342237.post-71455069159375154022015-06-29T19:54:00.000-07:002015-06-29T19:54:33.558-07:00High Intensity Interval Training<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-eUzcWYjSiJw/VZH2sL4MIAI/AAAAAAAABEk/TPt0MabSaAg/s1600/HIIT1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="133" src="http://3.bp.blogspot.com/-eUzcWYjSiJw/VZH2sL4MIAI/AAAAAAAABEk/TPt0MabSaAg/s200/HIIT1.jpg" width="200" /></a></div>
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High intensity interval training (HIIT) is a form of cardiovascular exercise that has been found to improve overall
conditioning, boost metabolism, and burn fat.<span style="mso-spacerun: yes;">
</span>It has been a part of the training of serious athletes for a long time
and has become increasingly popular with more casual exercisers in the past few years.<o:p></o:p></div>
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HIIT entails alternating short bursts of high intensity anaerobic
exercise, making your heart work much harder, interspersed with more moderate levels of
recovery. It requires high motivation because it is <b><i>very physically demanding and therefore not for everyone</i></b>. But if you already exercise regularly and are looking to ramp up your exercise program, HIIT may be just the thing for you.</div>
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<a href="http://2.bp.blogspot.com/-MIW1fGuYscM/VZH2r5Dx2sI/AAAAAAAABEw/4Ws-y5vtdzY/s1600/HIIT.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://2.bp.blogspot.com/-MIW1fGuYscM/VZH2r5Dx2sI/AAAAAAAABEw/4Ws-y5vtdzY/s1600/HIIT.jpg" /></a></div>
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<o:p></o:p></div>
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<o:p> According to </o:p>Wikipedia, “<span style="color: #1c1c1c;">HIIT exercise sessions
generally consist of a warm up period, then several repetitions of high
intensity exercise separated by medium intensity exercise for recovery, then a
cool down period.”</span></div>
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<span style="color: #1c1c1c; mso-bidi-font-family: Helvetica;">The American College of Sports Medicine (ACSM) tells us that <b><i>high intensity intervals should be performed at about 80 to 95%
of capacity</i></b> or maximum heart rate.<span style="mso-spacerun: yes;"> </span>It
should feel like you are exercising hard or very hard, to the point where it
would be difficult to carry on a conversation.<o:p></o:p></span></div>
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<span style="color: #1c1c1c; mso-bidi-font-family: Helvetica;">In contrast, recovery
intervals should be done at about 40 to 50% of maximum heart rate, a low enough level to
allow you to recover sufficiently to move on to the next interval.<span style="mso-spacerun: yes;"> </span>Note: <b><i>older people may require a longer
recovery period. </i></b><o:p></o:p></span></div>
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<span style="color: #1c1c1c;">HIIT can be done with almost any form of aerobic or cardio exercise including walking, running, biking, swimming, or elliptical training.</span></div>
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<h2>
Benefits</h2>
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According to Wikipedia and ACSP, based on research, HIIT has numerous benefits:<o:p></o:p></div>
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<ul>
<li>Improved blood pressure and cardiovascular health,</li>
<li>Improved insulin sensitivity (important for diabetics or pre-diabetics),</li>
<li>Reduced abdominal fat</li>
</ul>
<o:p></o:p><br />
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<a href="http://4.bp.blogspot.com/-0yw_S8Cg9-w/VZH2rSfTSFI/AAAAAAAABEU/317cDGWPVms/s1600/HIIT%2Bbenefits.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="198" src="http://4.bp.blogspot.com/-0yw_S8Cg9-w/VZH2rSfTSFI/AAAAAAAABEU/317cDGWPVms/s400/HIIT%2Bbenefits.jpg" width="400" /></a></div>
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And according to the ACSP,<span style="mso-spacerun: yes;"> </span>not only do HIIT workouts burn more calories during the workout itself, but also afterwards compared to regular cardio workouts that don’t involve high-intensity intervals.</div>
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<span style="color: #1c1c1c; mso-bidi-font-family: Helvetica;"><br /></span></h2>
<h2>
<span style="color: #1c1c1c; mso-bidi-font-family: Helvetica;">Safety Concerns: Who Can Practice HIIT? </span></h2>
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<span style="color: #1c1c1c; mso-bidi-font-family: Helvetica;">HIIT is not appropriate for people who have been largely sedentary, at least until they “establish a foundational level of fitness” (ACSM).<span style="mso-spacerun: yes;"> </span>People with cardiovascular conditions (e.g., hypertension, high cholesterol, or who smoke), diabetes or obesity should not attempt HIIT without being first evaluated by a physician and cleared for exercise.</span></div>
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<span style="color: #1c1c1c; mso-bidi-font-family: Helvetica;">Before beginning HIIT, you should be able to exercise at least 20-30 minutes at 70-85% of your maximum heart rate [see below for maximum heart rate]. </span><br />
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<span style="color: #1c1c1c;">Starting an HIIT Program</span></h2>
<span style="color: #1c1c1c;"><br /></span>
<span style="color: #1c1c1c;">The whole exercise period can last from 20 to 60 minutes. There is no generally agreed upon specific formula for length or ratio of the high intensity intervals versus the recovery periods. In what I read I saw that the ratio can range from 1:1 (equal length intervals of intensity and recovery) to 1:4 (recovery periods last 4 times as long as intervals, e.g., 30 seconds at 80 to 90% followed by 2 minutes of recovery). </span><br />
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<a href="http://3.bp.blogspot.com/-TWkbVSgj9fg/VZID9jr-neI/AAAAAAAABFg/4MK2n1SlXno/s1600/HIIT3.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="133" src="http://3.bp.blogspot.com/-TWkbVSgj9fg/VZID9jr-neI/AAAAAAAABFg/4MK2n1SlXno/s200/HIIT3.jpg" width="200" /></a></div>
<span style="color: #1c1c1c;">The exact ratio depends on person’s level of fitness, with serious athletes better able to have longer high intensity intervals and shorter recovery periods. People who only have a short period to exercise like HIIT because the high intensity can be a way of getting a lot of benefit in a relatively short time frame.</span></div>
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<span style="color: #1c1c1c; mso-bidi-font-family: Helvetica;">Begin each HIIT session with at least 5 minutes of warm up and 5 minutes of cool down. The graphic below depicts a sample schedule if you are interested in trying HIIT:<o:p></o:p></span></div>
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<a href="http://4.bp.blogspot.com/-p2OXh45858A/VZH2rqREXoI/AAAAAAAABE8/k2JgNJuRCrU/s1600/HIIT%2Bprogram2.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="251" src="http://4.bp.blogspot.com/-p2OXh45858A/VZH2rqREXoI/AAAAAAAABE8/k2JgNJuRCrU/s400/HIIT%2Bprogram2.png" style="cursor: move;" width="400" /></a></div>
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<span style="color: #1c1c1c; mso-bidi-font-family: Helvetica;"><b><i><br /></i></b></span>
<b><i>How often</i></b> should you engage in HIIT?<span style="mso-spacerun: yes;"> Because</span> it takes longer for your body to recover completely from HIIT, no more than three times per week is recommended.<span style="mso-spacerun: yes;"> </span>Depending on your conditioning, you might want to start out with once a week and gradually move <span style="color: #1c1c1c; mso-bidi-font-family: Helvetica;">up to three times per week. </span>You can, and should, customize HIIT to your own fitness level.<br />
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<h3>
<span style="color: #1c1c1c;">Maximum heart rate and exercise</span></h3>
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<span style="color: #1c1c1c;">According to the Centers for Disease Control, maximum heart rate is determined by subtracting your age from 220 (in my case 220 - 66 = 153 beats per minute). Vigorous exercise is performed at 70 to 85% of your your maximum heart rate. Therefore HIIT would be considered extremely vigorous at 80 to 95%. Moderate activity is considered to be 50 to 70% of your max heart rate.</span><br />
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<span style="color: #1c1c1c;">My HIIT Program</span></h3>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-Rtk96ERFgqU/VZID9BqL6-I/AAAAAAAABFs/cyvQtb3lzDI/s1600/HIIT2.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="http://4.bp.blogspot.com/-Rtk96ERFgqU/VZID9BqL6-I/AAAAAAAABFs/cyvQtb3lzDI/s200/HIIT2.png" width="177" /></a></div>
<span style="color: black;"><br /></span>
<span style="color: black;">About three times </span><span style="color: #1c1c1c;">per</span><span style="color: black;"> week I have been doing 6 to 10 intervals during a 35 to 40 minute period of exercise on an elliptical machine. I warm up first for at least 5 minutes. My intervals last from 30 to 45 seconds, and I get my heart rate up to 80 to 90% of the maximum, 122 to 138. I follow each high-intensity interval with a recovery interval of 2 to 4 minutes at 50%, although my heart rate stays pretty high, 100 to 110. I have been enjoying it. It makes an otherwise pretty boring session of cardio a lot more interesting by setting up challenges.</span><br />
<span style="color: black;"><br /></span>
<span style="color: black;">If you are already exercising pretty regularly, give it a try!</span></div>
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BonnieAZhttp://www.blogger.com/profile/12837267794169845692noreply@blogger.com0tag:blogger.com,1999:blog-8655544495453342237.post-79318994530932834782015-06-29T13:49:00.003-07:002015-06-29T13:49:47.040-07:00Wisdom and Aging<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-xd0zw-ZIT6k/VZGqr8DCMMI/AAAAAAAABDs/Ee6UYbQxFX0/s1600/wisdom1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-xd0zw-ZIT6k/VZGqr8DCMMI/AAAAAAAABDs/Ee6UYbQxFX0/s1600/wisdom1.jpg" /></a></div>
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<a href="http://4.bp.blogspot.com/-E9lkls5Ak9w/VZGqqJASu4I/AAAAAAAABDk/-IIEz3RN0uU/s1600/serenity%2Bprayer.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="http://4.bp.blogspot.com/-E9lkls5Ak9w/VZGqqJASu4I/AAAAAAAABDk/-IIEz3RN0uU/s200/serenity%2Bprayer.jpg" width="143" /></a></div>
<span style="mso-bidi-font-family: Consolas;">I've been
thinking a lot lately about wisdom, perhaps because I say the Serenity Prayer
pretty much every day (“God grant me the serenity to accept what I cannot
change, the courage to change what I</span><br />
can, and the wisdom to know the difference”). Also, recently someone said to me that some things I had said in a meeting were very wise. Hmmm...<br />
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<b><i>One of the stereotypical hallmarks of aging is wisdom.</i></b> Have older people
cornered the market on wisdom? Am I wiser now than when I was
younger? Can you foster wisdom in people? </div>
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<span style="mso-bidi-font-family: Consolas;">What exactly
is wisdom?<o:p></o:p></span></div>
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When I did some research on wisdom, I found that there
wasn’t a whole of agreement on what wisdom is.<o:p></o:p></div>
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Definition </h2>
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Wikipedia defines wisdom as “t<span style="color: #424242; mso-bidi-font-family: Arial;">he ability to think and act using knowledge, experience,
understanding, common sense, and insight.”<span style="mso-spacerun: yes;">
</span><o:p></o:p></span></div>
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<span style="color: #424242; mso-bidi-font-family: Arial;">The
Merriam-Webster Dictionary defines wisdom as:<span style="mso-spacerun: yes;">
</span></span><span style="mso-bidi-font-family: Arial;">“knowledge that is
gained by having many experiences in life; the natural ability to understand
things that most other people cannot understand; knowledge of what is proper or
reasonable, good sense or judgment.”<span style="color: #424242;"><o:p></o:p></span></span></div>
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So, wisdom might consist of:<span style="mso-spacerun: yes;">
</span>knowledge, good judgment, good decision-making, the ability to apply
experience and knowledge, common sense, and insightfulness.<o:p></o:p></div>
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There may be more discussion about and research on wisdom these days as
the bulging Baby Boom generation – our generation – moves into old age.<span style="mso-spacerun: yes;"> </span>Researchers agree that wisdom is hard to
study, but not necessarily on what it is.<o:p></o:p></div>
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Research by gerontologists and psychologists tells us that
<b><i>some of the characteristics of people deemed wise include</i></b>:<o:p></o:p></div>
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<li>Higher well-being</li>
<li>Ability to accept reality with equanimity</li>
<li>High self-awareness but low self-centeredness</li>
<li>Better, more active coping</li>
<li>Good emotional regulation</li>
<li>Humility</li>
<li>Reflective</li>
<li>Empathetic</li>
<li>Pragmatic</li>
<li>Learn from previous negative experiences</li>
<li>Generous</li>
</ul>
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A <i>New York Times Magazine</i> article called "The Older-and-Wiser Hypothesis" from 2007 noted that <span style="font-family: Georgia;">“certain
qualities associated with wisdom recur in the academic literature: a clear-eyed
view of human nature and the human predicament; emotional resiliency and the
ability to cope in the face of adversity; an openness to other possibilities;
forgiveness; humility; and a knack for learning from lifetime experiences.”<o:p></o:p></span></div>
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http://www.nytimes.com/2007/05/06/magazine/06Wisdom-t.html?pagewanted=all</div>
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<span style="font-family: Georgia;">The <i>Times</i> article goes on to discuss a California
study of older people:<o:p></o:p></span></div>
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<span style="font-family: Georgia;">“What the Stanford researchers [Laura Carstensen
and colleagues] have found — in the laboratory and out in the world — is that
despite the well-documented cognitive declines associated with advancing age,
older people seem to have figured out how to manage their emotions in a
profoundly important way. Compared with younger people, they experience
negative emotions less frequently, exercise better control over their emotions
and rely on a complex and nuanced emotional thermostat that allows them to
bounce back quickly from adverse moments. Indeed, they typically strive for
emotional balance, which in turn seems to affect the ways their brains process
information from their environment.”</span><o:p></o:p></div>
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There seems to be agreement that being old, or older,
doesn’t necessarily confer wisdom.<span style="mso-spacerun: yes;"> </span><o:p></o:p><br />
<span style="mso-spacerun: yes;">According, again, to <i>The New York Times: </i>"Surprisingly, a good deal of evidence, both anecdotal and empirical, suggests that the seeds of wisdom are planted earlier in life -- certainly earlier than old age, often earlier than middle age and possibly even earlier than young adulthood. And there are strong hints that wisdom is associated with an earlier exposure to adversity or failure. </span><br />
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<span style="mso-spacerun: yes;">I really agree with the latter point regarding adversity. When I think of the people I would consider to have wisdom, all have struggled with some type, maybe multiple types of adversity at some point in their lives.</span><br />
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What do you think about wisdom? How important is it to you as an older woman to be wise? How have you benefited from the wisdom of others? who do you know that you would consider to be wise? Food for thought...<br />
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BonnieAZhttp://www.blogger.com/profile/12837267794169845692noreply@blogger.com0tag:blogger.com,1999:blog-8655544495453342237.post-23507014057549672762015-06-26T16:02:00.002-07:002015-06-26T16:02:26.140-07:00Active Gratitude<div class="separator" style="clear: both; text-align: center;">
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One of the most important things I have learned in recovery is gratitude. That's right, I <b><i>learned </i></b>to be grateful. I don't remember being grateful much at all before I got into recovery, although I must have been thankful at least occasionally. If you are not spending part of every single day being grateful, then you can and should learn to practice active gratitude.<br />
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What is active gratitude? We all know that being grateful is being thankful or appreciative. Active gratitude involves really working at being thankful for the many blessings in our life, no matter what our life looks like at the moment.<br />
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Why? <b><i>Active gratitude promotes happiness and well-being</i></b>. And who doesn't want to be happy? The research of Dr. Robert Emmons, who considers gratitude to be a human strength, has found that <b><i>grateful people are less stressed and depressed, have more positive emotions, are more optimistic, and are more satisfied with their lives.</i></b><br />
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Although gratitude can be associated with one's religion, one doesn't have to be religious to practice active gratitude (although I would consider it to be an aspect of spirituality). <br />
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<b><i>Strive to make active gratitude a daily habit of mind.</i></b> I list the things I am grateful for shortly after a rise in the morning. Your gratitude list can include big important things, like a spouse, friend, or financial security, but also more mundane and fleeting things like a sunny day or light traffic. If I'm feeling snarky, off the beam, or just have the blahs, I try to add some new things to my list.<br />
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I've found a couple really excellent links to websites that talk about what active gratitude is and how you go about practicing it.<br />
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<a href="https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=2&cad=rja&uact=8&ved=0CCcQFjAB&url=http%3A%2F%2Fwww.mindbodygreen.com%2F0-6771%2F5-Reasons-to-Practice-Gratitude.html&ei=eK-NVZ2AC4Os-QHd7ILYDg&usg=AFQjCNFsjvHB5pxMZFCM1yHYqwO1Vp-zdQ&sig2=iTnV44_SejoHeGVBJX264Q&bvm=bv.96783405,d.cWw">5 Reasons to Practice Gratitude - mindbodygreen.com</a><br />
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<a href="https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=1&cad=rja&uact=8&ved=0CB8QFjAA&url=http%3A%2F%2Fwww.huffingtonpost.com%2Fbj-gallagher%2Fpractice-active-gratitude_b_863405.html&ei=xa-NVcyaJMzf-QGiwbnwCQ&usg=AFQjCNGSCSDNNU79P2kTeZp7pz6DpTxlXg&sig2=98utS2P8W2nGK82K8EQ2bQ&bvm=bv.96783405,d.cWw">Practice Active Gratitude | BJ Gallagher - Huffington Post</a><br />
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Having trouble feeling grateful? Feeling like your life stinks at the moment? All the more reason to work actively at being grateful. I would contend that no matter how bad your life seems, there are always things to be grateful for. <br />
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You have cancer? Sure, pretty bad, but having health insurance is something to be grateful for, as is having family or friends to support you through it.<br />
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Not in the romantic relationship you'd like to be right now? Ok, loneliness is no fun, but do you have food on the table? Are you healthy? Is there a roof over your head? Then there are three important things to be thankful for.<br />
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<b><i>Count your blessings</i></b>. If your life is wonderful right now, then you have a lot to be grateful for. Enumerate those things every day and let others know how grateful you are. But if your life seems not so great right now, if you are struggling, it is even more important for you to identify what you are grateful for. In other words, <b><i>use gratitude to change your attitude</i></b>.<br />
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<br />BonnieAZhttp://www.blogger.com/profile/12837267794169845692noreply@blogger.com0tag:blogger.com,1999:blog-8655544495453342237.post-6390336361146987472015-06-25T13:14:00.003-07:002015-06-25T13:14:38.937-07:00Meditation<div class="MsoNormal">
Meditation has been around for thousands of years and has
become increasingly popular in recent years.<span style="mso-spacerun: yes;">
</span>Considering its benefits, it is easy to see why.<span style="mso-spacerun: yes;"> </span>Meditation originated as a spiritual practice
in many religious traditions, including Buddhism and Christianity.<span style="mso-spacerun: yes;"> </span>What exactly is meditation?<o:p></o:p></div>
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<h2>
<b>Definitions</b></h2>
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There are numerous different types of meditation and to some
extent its definition depends on the type we are talking about.<span style="mso-spacerun: yes;"> </span>Most types of meditation involve focusing
one’s attention on a single point of reference.<span style="mso-spacerun: yes;">
</span>The focus can be one’s breath, a particular word or mantra, a candle flame, etc.<o:p></o:p><br />
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The definition I like best comes from the Free Dictionary
(see link below:<o:p></o:p></div>
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<a href="http://medical-dictionary.thefreedictionary.com/meditation">http://medical-dictionary.thefreedictionary.com/meditation</a><o:p></o:p></div>
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“<span style="color: #313131; mso-bidi-font-family: Arial;">Meditation
is a practice of concentrated focus upon a sound, object, visualization, the
breath, movement, or attention itself in order to increase awareness of the
present moment, reduce stress, promote relaxation, and enhance personal and
spiritual growth.”<o:p></o:p></span></div>
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<span style="color: #313131; mso-bidi-font-family: Arial;">Meditation
is about training the mind so that we increase awareness and can be more present in our lives.</span></div>
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<span style="color: #313131; mso-bidi-font-family: Arial;"><br /></span></h2>
<h2>
<span style="color: #313131; mso-bidi-font-family: Arial;">Benefits</span></h2>
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<span style="color: #313131; mso-bidi-font-family: Arial;">Meditation
is not easy, as even experienced regular practitioners will admit.<span style="mso-spacerun: yes;"> </span>Then why practice it?<span style="mso-spacerun: yes;"> </span>Regular practice of meditation has been found
by both personal self- report and scientific study to have numerous benefits:<o:p></o:p></span></div>
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<ul>
<li><span style="color: #313131;">Deep
relaxation and stress reduction</span></li>
<li><span style="color: #313131;">Reduced
anxiety and depression</span></li>
<li><span style="color: #313131;">Feelings
of well-being</span></li>
<li><span style="color: #313131;">Improvements
in a variety of medical conditions, including hypertension, arthritis, stroke,
insomnia, chronic pain, ulcers, colitis and substance abuse</span></li>
<li><span style="color: #313131;">Greater
focus and concentration when not meditating</span></li>
</ul>
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<h2>
How to Meditate</h2>
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There are a variety of written and online resources
available to help you get started with meditation.<span style="mso-spacerun: yes;"> </span>If you want to learn more about <b><i>mindfulness
meditation </i></b>I would urge you to read Jon Kabat-Zinn’s books <i>Full Catastrophe
Living </i>and <i>Wherever You Go There You Are</i>.<span style="mso-spacerun: yes;">
</span>The former is about stress and its harmful impact on the body.<span style="mso-spacerun: yes;"> </span>If you are experiencing a lot of stress in
your life you are likely to find it both educational and very helpful.<span style="mso-spacerun: yes;"> </span><i>Wherever You Go </i>is about meditation itself, and I found it very helpful in getting me started on regular meditation. Both are available in good bookstore and on Amazon. The links before are useful for getting started with meditation.<o:p></o:p></div>
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<a href="http://life.gaiam.com/article/meditation-101-techniques-benefits-beginner-s-how">http://life.gaiam.com/article/meditation-101-techniques-benefits-beginner-s-how</a><o:p></o:p></div>
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<a href="https://www.psychologytoday.com/blog/in-practice/201303/5-meditation-tips-beginners">https://www.psychologytoday.com/blog/in-practice/201303/5-meditation-tips-beginners</a><o:p></o:p></div>
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<h3>
Mindfulness Meditation</h3>
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The type of meditation that has been most extensively
studied is mindfulness meditation as practiced by Jon Kabat-Zinn who developed it to assist patients who have experienced a variety of stress-related physical
illnesses.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
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The <b><i>goal of mindfulness meditation</i></b>, if in fact it has a
goal, is to be present. Simply put, it
involves sitting (or lying) still and focusing on the breath for a period of
time that can range from 15 minutes to an hour or more. Both beginners and experienced practitioners
will find that despite the intention to focus exclusively on the breath, the
mind will wander. In fact, when I talk
to people about mediation the most common response I get from people is “Oh, I
tried it a couple times but I couldn’t do it because my mind kept jumping
around.”</div>
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<b><i>Of course your mind wanders</i></b> – that’s what our minds do!<span style="mso-spacerun: yes;"> </span>In fact, your mind will start to wander
almost immediately.<span style="mso-spacerun: yes;"> </span>These constant thoughts, this chattering, is
sometimes referred to as “monkey mind.”<span style="mso-spacerun: yes;"> </span>And
what happens when our minds wander while we are trying to meditate?<span style="mso-spacerun: yes;"> </span><br />
<br />
We become judgmental and get down ourselves
for having wandering minds, which is not helpful.<span style="mso-spacerun: yes;"> </span>Instead, simply note the thoughts your mind
has wandered to and refocus your attention on your breath.<span style="mso-spacerun: yes;"> </span>Kabat-Zinn talks about imagining your
thoughts as objects floating by on a river, or perhaps clouds floating by in
the sky.<span style="mso-spacerun: yes;"> </span><b><i>Over time you will notice a
quieter mind with less chatter.</i></b></div>
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<h2>
Getting Started:<span style="mso-spacerun: yes;"> </span>Meditation
Tips</h2>
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<ul>
<li><b><i>Start small</i></b>.<span style="mso-spacerun: yes;"> </span>An easy
way to start is just counting your breaths.<span style="mso-spacerun: yes;">
</span>Count to 10 and then just start over again.<span style="mso-spacerun: yes;"> </span>Decide in advance how long you will meditate
and set your phone for that amount of time so you won’t get distracted by thinking about how long you’ve
been at it.</li>
<li>Meditation takes patience.<span style="mso-spacerun: yes;">
</span><b><i>Be easy on yourself.</i></b><span style="mso-spacerun: yes;"> </span>Meditation
is challenging; if it was easy everyone would be doing it and we’d all have
quiet minds.<span style="mso-spacerun: yes;"> </span>Practice compassion on
yourself.</li>
<li>Try to <b><i>meditate in the same place</i></b> every time so the place
itself over time will become associated with mindfulness.</li>
<li>Set aside time when you will not be disturbed.<span style="mso-spacerun: yes;"> </span>If you live with others, let them know that
you need to have this period of time to yourself.</li>
<li><b><i>Experiment with different ways of meditating</i></b> (e.g., with
soft music in the background, guided, silence, sitting, lying down, walking,
focusing on a candle, with your eyes closed, etc.<span style="mso-spacerun: yes;"> </span>If you stick with, chances are you will find
what works best for you.</li>
<li>Try to <b><i>meditate daily</i></b>, if only for 5 minutes.<span style="mso-spacerun: yes;"> </span>It’s the regular practice and discipline that
is beneficial in the long run.</li>
<li>Try to <b><i>be more mindful in everyday life</i></b>; eat mindfully, for
example.</li>
<li><b><i>Be more aware of your breath</i></b> when you're not meditating,
when you driving your car, for example, or talking with your partner.</li>
</ul>
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<ul>
<li>If you have trouble sitting for long periods of time, <b><i>try lying down</i></b>, on your back on the floor or a bed. You might be more comfortable with a pillow under your head and/or your knees. Place your arms out to your side, palms up and your feet in a relaxed position about shoulder length apart (savasana position in yoga)</li>
<li>After you complete each meditation practice, regardless of
how good you think it was, <b><i>reward yourself with positive affirmations</i></b> for doing
it, e.g., well, although my mind was jumping around today, at least I put in the effort.</li>
</ul>
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<h3>
Meditation Music</h3>
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As meditation has become more popular, quite of bit of New Age music has become available to provide a soothing background for meditation. You can experiment with iTunes or some of the free streaming music services like Pandora. A couple of composers I really like who do a lot of music good for relaxing, meditation and yoga are Deuter and Dean Evenson. But there are many others. Some of this music has embedded sounds that are designed to promote various cognitive states such as relaxation or creativity. One example of a prolific composer whose music includes such tones is Dr. Jeffrey Thompson. <br />
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A sub-genre of this music that I really like includes ambient nature sounds such as ocean waves, forest sounds, or a gurgling stream. Many people find this type of "music very relaxing. I find it very conducive to meditation as well.</div>
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</h3>
<h3>
Guided Meditation</h3>
<div>
A variety of guided meditations are available on CD. Jon Kabat-Zinn has several that are available pretty inexpensive on Amazon. I think the best one to start with is the one called "Guided Mindfulness: A Complete Guided Mindfulness Meditation Program" ($16.10 on Amazon). It includes 40-minute Body Scan meditation that I found very helpful in the beginning and still return to. It also has two 45-minute simple yoga practices ("Yoga IS Meditation," says Kabat-Zinn, and I would agree) as well as other guided meditations. If you are just starting out, you might find it easier to listen to someone in the beginning rather than sit (or lie) in silence for long periods of time.<br />
<br />
If you Google "guided meditation" you will find a host of other free meditations available through a variety of sources, including YouTube. I have included the link below to UCLA's website, including two body scan meditations as well as a lovingkindness meditation. They range in length from 3 to 19 minutes, so they are excellent for beginners. Two contain specific meditation instructions. You can listen directly from your device, so I would recommend doing this on your phone or iPod using headphones.<br />
<br />
<a href="https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=1&cad=rja&uact=8&ved=0CB8QFjAA&url=http%3A%2F%2Fmarc.ucla.edu%2Fbody.cfm%3Fid%3D22&ei=_WCMVYX9Hoq8ggTF-7DAAQ&usg=AFQjCNFXxjWPrCNK-Dsc5KmgvaoPk_9XJg&sig2=FWh9o5lo4hUYm1MhJaQ-aQ&bvm=bv.96782255,d.eXY">Free Guided Meditations | UCLA Mindful Awareness ...</a><br />
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If you are not someone who has tried meditation, I hope I have opened your mind to the possibility. Although its benefits are not immediate, with regular practice you can feel more relaxed, tuned into the present moment, and open to the world around you. <br />
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<span style="color: #b45f06; font-size: large;"><b>Be present!</b></span></div>
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BonnieAZhttp://www.blogger.com/profile/12837267794169845692noreply@blogger.com0tag:blogger.com,1999:blog-8655544495453342237.post-68130621767668668462015-06-25T11:44:00.001-07:002015-06-25T11:44:02.104-07:00Stretching<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-C3ezsPS5Z-s/VYxD7BGCXJI/AAAAAAAABAg/BXYfWAOlNw4/s1600/stretching4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="160" src="http://2.bp.blogspot.com/-C3ezsPS5Z-s/VYxD7BGCXJI/AAAAAAAABAg/BXYfWAOlNw4/s320/stretching4.jpg" width="320" /></a></div>
<br />
<br />
Stretching is said to be an instinctive and natural human activity (Wikipedia). It is also an essential part of any fitness program. People who regularly stretch enjoy it and feel better afterwards.<br />
<br />
<h2>
Purpose and Benefits</h2>
The purpose of stretching is to lengthen muscle fibers and enhance muscle flexibility. It is essential to stretch if you exercise because working out tends to shorten muscles fibers which, over time, will become tight. Other benefits of stretching include enhanced range of motion and injury prevention. A major aspect of yoga's benefits and popularity is that is stretches so many muscle groups.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-zm7uWo-lCOQ/VYxEAvdK4pI/AAAAAAAABAw/84GjEfquH6I/s1600/stretching7.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="132" src="http://4.bp.blogspot.com/-zm7uWo-lCOQ/VYxEAvdK4pI/AAAAAAAABAw/84GjEfquH6I/s200/stretching7.jpg" width="200" /></a></div>
<br />
<h2>
How to Stretch Correctly</h2>
Although stretching may be a natural human activity, there are right and wrong ways of stretching. Stretching incorrectly can be harmful and even tear muscles.<br />
<br />
In the link below, the Mayo Clinic includes several brief slide shows on how to stretch safely as well as recommended stretches for specific muscle groups, including calves, hamstrings, quadriceps, IT bands, hip flexors, etc.<br />
<br />
<a href="https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=6&cad=rja&uact=8&ved=0CDsQFjAF&url=http%3A%2F%2Fwww.mayoclinic.org%2Fhealthy-lifestyle%2Ffitness%2Fin-depth%2Fstretching%2Fart-20047931&ei=vz6MVaj6BsHYgwSa25q4BQ&usg=AFQjCNEvVueha2TK6h4enD7J6bxGFTUNeg&bvm=bv.96782255,d.eXY">Stretching: Focus on flexibility - Mayo Clinic</a><br />
<a href="http://4.bp.blogspot.com/-LvLU4X_lQh8/VYxIPG4uBbI/AAAAAAAABA4/U3t7_cG67U4/s1600/stretching3.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="http://4.bp.blogspot.com/-LvLU4X_lQh8/VYxIPG4uBbI/AAAAAAAABA4/U3t7_cG67U4/s200/stretching3.jpg" width="200" /></a><br />
The type of stretching recommended in that link is called <b><i>static stretching</i></b>, where you stretch the muscle to the point where you feel tension -- but not pain -- and then hold for at least 30 seconds. It is also important not to bounce when you stretch.<br />
<br />
Another reputable health website WebMD, also provides advice about stretching, in particular <b><i>dynamic stretching</i></b>, in the link below:<br />
<br />
<a href="https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=11&ved=0CF0QFjAK&url=http%3A%2F%2Fwww.webmd.com%2Ffitness-exercise%2Fguide%2Fhow-to-stretch&ei=JEaMVeDsBsyngwS79YDgBQ&usg=AFQjCNHFNebzDaZMd79Xns6FGFDUC5CEPQ&sig2=5lpfUFCaBCUoiB6v8o9UkA&bvm=bv.96782255,d.eXY">Stretching and Flexibility: How to Stretch, When to Stretch</a><br />
<br />
<br />
<h2>
Other Stretching Tips</h2>
It is more beneficial to stretch after you exercise (when muscles are warm) than before. At least this is true for static stretches. Dynamic stretches that are performed while moving are more beneficial before exercising. Stretching will be most beneficial when performed frequently, ideally daily, and can be done even when one is not exercising.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-MH3YoXMpsAU/VYxKMYsUyBI/AAAAAAAABBE/zY3El4e6FyE/s1600/stretching6.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-MH3YoXMpsAU/VYxKMYsUyBI/AAAAAAAABBE/zY3El4e6FyE/s1600/stretching6.jpg" /></a></div>
<br />
<h4 style="text-align: center;">
<span style="color: blue; font-size: large;">So what are you waiting for -- go stretch!</span></h4>
BonnieAZhttp://www.blogger.com/profile/12837267794169845692noreply@blogger.com0tag:blogger.com,1999:blog-8655544495453342237.post-40387272459872061122015-06-19T14:37:00.000-07:002015-06-19T14:37:51.271-07:00Establishing a new habit<div class="MsoNormal">
Old (bad) habits are hard to break, and new ones are hard to
get established.<span style="mso-spacerun: yes;"> </span>If it was easy, nobody
would have bad habits, and everybody would have good ones.<span style="mso-spacerun: yes;"> </span>Change, it turns out, is pretty darn hard for
almost everybody!<o:p></o:p><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-aGL2EF0iT1I/VYSHicrVUfI/AAAAAAAAA-c/S3mqSai2KNk/s1600/habit.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-aGL2EF0iT1I/VYSHicrVUfI/AAAAAAAAA-c/S3mqSai2KNk/s1600/habit.png" /></a></div>
<br /></div>
<div class="MsoNormal">
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<div class="MsoNormal">
But the good news is that there is a whole body of research
in behavioral psychology to guide us in how to start new habits successfully.<span style="mso-spacerun: yes;"> </span>According research, it takes some time to get
a new habit firmly established -- at least a month and more likely a couple
months, as spelled out in the link below from the Huffington Post.<span style="mso-spacerun: yes;"> </span>How long it takes will vary from person to
person and depending on the type of habit.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
http://www.huffingtonpost.com/james-clear/forming-new-habits_b_5104807.html<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
You can access this research by Googling “establishing a new
habit,” but some of it is highly technical and frankly not all that accessible
for laypersons.<span style="mso-spacerun: yes;"> </span>So I have summarized the
gist of this research below, incorporating my personal experience. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
</div>
<ul>
<li><span style="text-indent: -24px;"><b><i>Choose something relatively easy or attainable to start</i></b>, like walking 20 minutes rather than an hour</span></li>
<li><span style="text-indent: -24px;"><b><i>Perform the behavior daily</i></b>; less often than that makes it harder to establish the habit</span></li>
<li><span style="text-indent: -0.25in;"><b>Commit to 30 days</b>; research shows that takes 4 to 8 weeks of daily performance to effectively establish a new habit</span></li>
<li><span style="text-indent: -0.25in;"><b><i>Set a reminder</i></b></span></li>
</ul>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-2RnIu9F45t8/VYSGybdLz6I/AAAAAAAAA-Y/xyFmema647k/s1600/procrastination.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-2RnIu9F45t8/VYSGybdLz6I/AAAAAAAAA-Y/xyFmema647k/s1600/procrastination.jpg" /></a></div>
<div style="text-indent: -24px;">
<b><i><br /></i></b></div>
<ul>
<a href="http://1.bp.blogspot.com/-LWIsZJ5V3gg/VYSIHsUT2YI/AAAAAAAAA-o/D-IaBDL9kE0/s1600/i%2Bcan%2Bdo%2Banything.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="149" src="http://1.bp.blogspot.com/-LWIsZJ5V3gg/VYSIHsUT2YI/AAAAAAAAA-o/D-IaBDL9kE0/s200/i%2Bcan%2Bdo%2Banything.png" width="200" /></a><a href="http://1.bp.blogspot.com/-LWIsZJ5V3gg/VYSIHsUT2YI/AAAAAAAAA-o/D-IaBDL9kE0/s1600/i%2Bcan%2Bdo%2Banything.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><br /></a>
<li><span style="text-indent: -0.25in;"><i><b>Identify likely obstacles to performing your new
behavior</b></i> and figure out how you're going to get rid of those barriers; for example, waiting
until the end of the day to exercise but feeling too tired.</span><span style="text-indent: -0.25in;"> </span><span style="text-indent: -0.25in;">Plan to work out in the morning instead.</span><span style="text-indent: -0.25in;"> </span><span style="text-indent: -0.25in;">Research has shown that morning exercisers
are more likely to work out regularly than people who wait until later in the
day</span></li>
</ul>
<div style="text-indent: -24px;">
<br /></div>
<ul>
<a href="http://1.bp.blogspot.com/-whHce6KJw3o/VYSIKdD6WhI/AAAAAAAAA-w/lfThWvjM5D0/s1600/i%2Bthink%2Bi%2Bcan.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://1.bp.blogspot.com/-whHce6KJw3o/VYSIKdD6WhI/AAAAAAAAA-w/lfThWvjM5D0/s1600/i%2Bthink%2Bi%2Bcan.jpg" /></a>
<li><span style="text-indent: -0.25in;"><i><b>Be prepared to experience the “oh-screw-its” if
you miss a day</b></i>.</span><span style="text-indent: -0.25in;"> </span><span style="text-indent: -0.25in;">This is likely to
happen.</span><span style="text-indent: -0.25in;"> </span><span style="text-indent: -0.25in;">Rather than saying to yourself,
“this is just too much effort, it’s not worth it,” write down the benefits of
establishing this new behavior and read them.</span><span style="text-indent: -0.25in;">
</span><span style="text-indent: -0.25in;">Be easy on yourself.</span><span style="text-indent: -0.25in;"> </span><span style="text-indent: -0.25in;">It’s not the
end of the world if you missed a day or two.</span><span style="text-indent: -0.25in;">
</span><i><b><span style="text-indent: -0.25in;">You’re human.</span><span style="text-indent: -0.25in;"> </span></b></i><span style="text-indent: -0.25in;"><i><b>No one is perfect</b></i>
and it’s unrealistic to think you are going to perform this new behavior
perfectly. But don't waste any time in getting back into your new routine.</span><span style="text-indent: -0.25in;"> </span><span style="text-indent: -0.25in;">Think about my previous bullet point:</span><span style="text-indent: -0.25in;"> </span><span style="text-indent: -0.25in;">maybe you need to tweak your routine after
figuring out why you failed to perform the new behavior.</span></li>
</ul>
<ul>
<li><span style="text-indent: -0.25in;"><b><i>Reward yourself</i></b> for performing the new behavior
with positive self-talk, e.g., </span><span style="text-indent: -0.25in;"> </span><span style="text-indent: -0.25in;">“good
job,” “you made progress today,” “you didn’t feeling like working out today but
you did anyhow – good for you,” etc.</span></li>
</ul>
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BonnieAZhttp://www.blogger.com/profile/12837267794169845692noreply@blogger.com0tag:blogger.com,1999:blog-8655544495453342237.post-56765502985242171412015-06-19T14:36:00.000-07:002015-06-19T14:36:38.710-07:00Weight Loss (or Control): What’s more important, what you eat or how much you exercise?<!--[if gte mso 9]><xml>
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Just read a really interesting article the <i>New York Times</i> (June 19, 2015) by Dr.
Aaron E. Carroll, professor of pediatrics at Indiana University School of
Medicine. It confirms what my friend M
(gorgeous, fit, late 50-something) mentioned awhile back: <b><i>for purposes of losing weight, exercising is
much less important than what you eat</i></b> (she said 80% of weight loss – or
by extension weight maintenance – is what you eat and 20% is exercise).<o:p></o:p><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-HJhrMnAJppg/VYMqJRYc18I/AAAAAAAAA5A/VshG6dpHtPo/s1600/exercise%2Bclipart.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="http://1.bp.blogspot.com/-HJhrMnAJppg/VYMqJRYc18I/AAAAAAAAA5A/VshG6dpHtPo/s200/exercise%2Bclipart.jpg" width="178" /></a></div>
<br /></div>
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<a href="http://2.bp.blogspot.com/-KxziPOpXv68/VYMqYEJGHeI/AAAAAAAAA5I/ckiB53P6eCM/s1600/burger%2Bclipart.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="173" src="http://2.bp.blogspot.com/-KxziPOpXv68/VYMqYEJGHeI/AAAAAAAAA5I/ckiB53P6eCM/s200/burger%2Bclipart.jpg" width="200" /></a></div>
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<br />
<b><span style="font-size: large;">Versus</span></b><br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
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<b>Some of the points Dr. Carroll makes:</b><o:p></o:p><br />
<b><br /></b></div>
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<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->Exercise can increase your appetite, leading you
to eat more (maybe because you rationalize that you’re burning it off by
exercising)<o:p></o:p></div>
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<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->Weight loss often slows your metabolism,
regardless of whether you exercise, according to research studies, explaining
why, over time with dieting it becomes harder to lose weight and you seem to
plateau<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->Both dieting and exercise are hard, although
“dietary change still works better than exercise” in terms of weight loss<o:p></o:p></div>
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<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->In terms of dieting, slow gradual improvements
that are sustainable over time, i.e., changing your eating habits in ways you
can maintain long term, are more effective than brief drastic changes or
cutbacks in calories that are not sustainable over time.<o:p></o:p></div>
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<br /></div>
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Read the full article at: <span style="font-family: Consolas; mso-bidi-font-family: "Times New Roman";"><a href="http://www.nytimes.com/2015/06/16/upshot/to-lose-weight-eating-less-is-far-more-important-than-exercising-more.html?smid=nytcore-ipad-share&smprod=nytcore-ipad"><span style="color: #0000e9; mso-bidi-font-family: Consolas;">http://www.nytimes.com/2015/06/16/upshot/to-lose-weight-eating-less-is-far-more-important-than-exercising-more.html?smid=nytcore-ipad-share&smprod=nytcore-ipad</span></a></span><span style="font-family: Consolas; mso-bidi-font-family: Consolas;"><o:p></o:p></span></div>
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So, it almost sounds like you shouldn’t bother to exercise
if you’re trying to lose weight. I would
argue that nothing is further from the truth.
Why?<o:p></o:p></div>
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<br /></div>
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<span style="font-size: large;"><b><i>Because there are MANY important reasons to exercise besides burning
calories or losing weight.</i></b><o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<span style="color: #0b5519; font-family: Arial; font-size: 14.0pt;"><a href="http://www.mayoclinic.org/healthy.../in.../exercise/art-20048389">www.mayoclinic.org/healthy.../in.../<b>exercise</b>/art-20048389</a></span><b><span style="color: #6d6d6d; font-family: Arial; font-size: 11.0pt;"><o:p></o:p></span></b></div>
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<br /></div>
<div class="MsoNormal">
<span style="color: #0b5519; font-family: Arial; font-size: 14.0pt;">nihseniorhealth.gov/<b>exercise</b>forolderadults/health<b>benefits</b>/01.html</span><b><span style="color: #6d6d6d; font-family: Arial; font-size: 11.0pt;"><o:p></o:p></span></b></div>
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<br /></div>
<div class="MsoNormal">
According to the Mayo Clinic and the National Institutes of
Health, exercise improves mood, boosts energy, promotes relaxation and improves
sleep, and can prevent or delay certain diseases and health conditions, such as
osteoarthritis or hypertension, and improve your endurance, flexibility, and
balance.<o:p></o:p></div>
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<br /></div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-mCYodMDJOG8/VYMpHgtjCMI/AAAAAAAAA4s/yaDCmeY0kn4/s1600/benefits%2Bof%2Bexercise.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-mCYodMDJOG8/VYMpHgtjCMI/AAAAAAAAA4s/yaDCmeY0kn4/s1600/benefits%2Bof%2Bexercise.jpg" /></a></div>
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<div class="MsoNormal">
I would also add that exercise makes you stronger, an
important issue for older women as bone density naturally decreases with the
aging process. Exercise also combats
stress and is a very healthy coping mechanism that has helped me greatly over
the years as well as others.<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
<br />
<br />
<br />
<br />
Also, exercise can and should be fun. There are so many different ways to work
out. To be sustainable, exercise has to
be at least somewhat enjoyable for its own sake. If you don’t like to (or can’t) run, think
about hiking or bicycle riding. If
working out with weights is not your thing, consider yoga, which improves
strength as well as promoting flexibility.<o:p></o:p></div>
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<br /></div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-2eK3_go6VAg/VYMpX-0AXDI/AAAAAAAAA44/sChL1TKxr-c/s1600/yoga%2Bphoto.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="110" src="http://4.bp.blogspot.com/-2eK3_go6VAg/VYMpX-0AXDI/AAAAAAAAA44/sChL1TKxr-c/s320/yoga%2Bphoto.jpg" width="320" /></a></div>
<br /></div>
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<br /></div>
<div class="MsoNormal">
Furthermore, according to the NIH, <b><i>it’s never to late to start</i></b>. So if you are not someone who has never
exercised, or haven’t done so recently, you can start now.<o:p></o:p><br />
<br />
<b><i><span style="color: blue; font-size: large;">So get moving!!</span></i></b></div>
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<br /></div>
<div class="MsoNormal">
<b><i>Next Up: How to establish a new healthy habit.<o:p></o:p></i></b></div>
<!--EndFragment--><br />BonnieAZhttp://www.blogger.com/profile/12837267794169845692noreply@blogger.com0tag:blogger.com,1999:blog-8655544495453342237.post-42126311290136523032015-06-19T14:33:00.002-07:002015-06-19T14:33:52.522-07:00Happiness<div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-u5HFkS8GAvU/VYIDxVKmYEI/AAAAAAAAAN8/q8mWKiDJGHA/s1600/happiness.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-u5HFkS8GAvU/VYIDxVKmYEI/AAAAAAAAAN8/q8mWKiDJGHA/s1600/happiness.jpg" /></a></div>
<br />
Wikipedia defines happiness as “a mental or emotional state
of well-being defined by positive or pleasant emotions ranging from contentment
to intense joy<span style="font-family: Times; font-size: 16.0pt; mso-bidi-font-family: Times;">.”</span></div>
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<span style="font-family: Times; font-size: 16.0pt; mso-bidi-font-family: Times;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Times;">Martin Seligman, a renowned psychologist at the University of Pennsylvania says that happiness consists of three components: positive emotion, engagement, and meaning. His conceptualization really adds dimension to the definition because it gives us clues about how to enhance our personal happiness.</span></div>
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<br /></div>
<div class="MsoNormal">
Thanks to the field of positive psychology, research on
happiness has proliferated in the last 10 years or so. Much survey research over the past few decades has found that women start out in adult happier than men (on average, of course), but their happiness declines so that by middle age men are starting to be happier than women.<o:p></o:p></div>
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<br /></div>
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<a href="http://4.bp.blogspot.com/-w-FIe-zbrB0/VYIBFpvSV9I/AAAAAAAAAMk/KsNwjbpFXzo/s1600/happy%2Bolder%2Bwoman.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-w-FIe-zbrB0/VYIBFpvSV9I/AAAAAAAAAMk/KsNwjbpFXzo/s1600/happy%2Bolder%2Bwoman.jpg" /></a><a href="https://www.blogger.com/blogger.g?blogID=8655544495453342237" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a></div>
<br />
<br />
If that finding is true, what would account for it? People have cited hormonal changes associated with menopause (e.g., declining estrogen, which is associated with well-being), lower likelihood than men of having a romantic partner, caregiving responsibilities, loss of friends or family, and possibly society's lack of respect for and valuing of older women.</div>
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<br /></div>
<div class="MsoNormal">
And yet, a study has found that Danish women over 65 amongst the happiest in the world:<o:p></o:p></div>
<div class="MsoNormal">
<a href="https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=7&cad=rja&uact=8&ved=0CDkQFjAG&url=http%3A%2F%2Fwww.theguardian.com%2Fworld%2F2015%2Fmay%2F03%2Feurope-happiness-danish-women-pension&ei=w_KBVYOeF83zoASD04PoBQ&usg=AFQjCNG5xlsGn7YP0IjX164Gi7_zVw8yww&bvm=bv.96041959,d.cGU">https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=7&cad=rja&uact=8&ved=0CDkQFjAG&url=http%3A%2F%2Fwww.theguardian.com%2Fworld%2F2015%2Fmay%2F03%2Feurope-happiness-danish-women-pension&ei=w_KBVYOeF83zoASD04PoBQ&usg=AFQjCNG5xlsGn7YP0IjX164Gi7_zVw8yww&bvm=bv.96041959,d.cGU</a><o:p></o:p></div>
<div class="MsoNormal">
<br />
<b>Factors Associated with Happiness Globally</b><br />
<br />
The research of Ed Diener and his colleagues on happiness worldwide is also revealing. [see video of him talking about this at www.authentichappiness.org]. Based on research spanning 155 countries, some of the things found to promote happiness are:<br />
<br />
<ul>
<li>close relationships, but not necessarily marriage</li>
<li>work or other activities that you really enjoy. this could be a career or other paid work, but also homemaking and child care or other activities that you consider worthwhile</li>
<li>learning new things and using your strengths and skills</li>
<li>spirituality, that is positive emotions that connect you to something larger than yourself.</li>
</ul>
<br />
<br />
But does any of this research really matter in terms of any particular woman, like me or you? It might, I suppose, if you are feeling unhappy and not sure why.<br />
<br />
<b>Happiness is an Inside Job</b><br />
<br />
But I believe that to a very large extent you make your own happiness, and the research of Seligman and others backs this up. That is to say, how you think about happiness and what you choose to do about are up to you. How happy we are is affected by our thoughts and behaviors. First, accept Seligman's conception of happiness as consisting of positive emotion, engagement and meaning. Meaning doesn't just happen, we <i>make meaning</i> in our lives. Similarly, engagement doesn't just drop from the heavens, it occurs when we <i>take actions</i> to get involved, for example doing volunteer work or joining a book club.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-kL9RuUmm8B0/VYIFuQgut5I/AAAAAAAAAOQ/RGVDwJERep8/s1600/responsible%2Bhappiness.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-kL9RuUmm8B0/VYIFuQgut5I/AAAAAAAAAOQ/RGVDwJERep8/s1600/responsible%2Bhappiness.jpg" /></a></div>
<br />
<br />
<b>How can you promote your own happiness?</b> <br />
<br />
<br />
<ul>
<li>work really hard at <b><i>focusing on the positive rather than the negative</i></b>. this does not meaning denying that there are negative events that occur to your or others you care about, but rather working to see if there are upsides or positive aspects. for example... See What-Went-Well Exercise below.</li>
<li>focus on what you are grateful for every single day. Make a daily <b><i>gratitude list</i></b> and review it first thing in the morning. </li>
<ul>
<li>For example, at the top of my list is that I'm sober and healthy. I have a husband and family members who love me, I have wonderful friendships (that I have worked really hard to cultivate since I moved 3000 miles across the country a few years ago), I have a beautiful home, and enough money take care of all of my needs and most of my wants. I have time to do meaningful things</li>
<li>try adding something new to your list each day. It's valuable to force yourself to think about what you are actually grateful for rather than taking your blessings for granted.</li>
</ul>
<li>if you're not actually feeling "happy," try acting as if you are. What would you do if you were happy right now?</li>
<li>try Seligman's Three Blessings exercise</li>
</ul>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcTPidZOF9YmmwOLZq8hBPOoGBH4M1rnpZXOzwho4Orls7kOSsdj" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcTPidZOF9YmmwOLZq8hBPOoGBH4M1rnpZXOzwho4Orls7kOSsdj" /></a></div>
<b><br /></b><b>What-Went-Well Exercise (Three Blessings)</b><br />
<b><br /></b></div>
<div>
In chapter 2 of Seligman's 2011 book <i>Flourish</i>, he talks about a daily exercise that he developed that has been shown to actually promote happiness in his research. It is consistent with other research showing that writing about positive and negative events can be very healing, helping to diminish depression and increase well-being:</div>
<div>
<br /></div>
<div>
"Every night for the next week, set aside ten minutes before you go to sleep. Write down three things that went well today and why they went well." you can do it by hand or on your computer. "Next to each positive event, answer the question, 'why did this happen?'" (p. 33).<br />
<br />
The purpose of this exercise is to get you to focus less on what is wrong in your life and more on the good things This is especially important for people tending toward depression, which has the effect of biasing people's thoughts toward the negative. The odds are that if you perform this little exercise you will be thinking more positively about your life and maybe even to happier!<br />
<br /></div>
</div>
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BonnieAZhttp://www.blogger.com/profile/12837267794169845692noreply@blogger.com0tag:blogger.com,1999:blog-8655544495453342237.post-12563082337961636562015-06-16T14:37:00.000-07:002015-06-16T14:37:26.776-07:00The Joys of HikingI just came back from a hot, hot hike. It was actually 95 degrees when I got back in the car (but only 16% humidity, and there was a much appreciated breeze), on it's way to about 110 later. I thought it would be more uncomfortable than it was. The fact that there was only one car in the parking lot when I left and saw no one on the trail sort of says maybe I shouldn't have been out there. But it's summer in the Valley of the Sun, and I refuse not to get outside and enjoy nature just because it's hot. The high desert of Arizona is just incredibly beautiful and interesting.<br />
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<i><b>Hiking is one of life's real pleasures. </b></i> I hope I can do it into my 80s, assuming I live that long. For me, it's more than just the exercise, although it's hard to imagine a more enjoyable way of getting a good cardio workout than hiking (maybe taking a bike ride). A real benefit of hiking for me is getting outdoors to experience nature; I'm very lucky to live in Scottsdale, a city that has had the foresight to save about one-third of its land mass, which is very large, in preserves that are loaded with hiking trails. <br />
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I do most of my hiking alone, because my husband is on a different schedule than me, taking the dog out to hike at first light. But I don't mind, because for me, hiking is a spiritual experience. Outdoors is one the the places that I experience serenity and my Higher Power. When I'm out in nature I can feel at one with the Great Eternal Spirit of the Universe, which some people call God.<br />
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If you haven't tried hiking, I strongly urge you to try it. If you can walk, you can hike. Beginners probably shouldn't start alone. I always find out what the temperature and weather are going to be before I go out, and always carry my cellphone. Once it gets hot here, starting as early as March, the rattlesnakes are out and I don't want to tempt fate. I see them all the time, and as scary as they are, I try to remember that when I hike, I am in their home and they have every right to be there. I always let someone know where I'll be going and when I expect to be back.<br />
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<b>Other hiking tips for beginners: </b><br />
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<li>always wear sunscreen and a hat</li>
<li>bring plenty of water and remember to drink it BEFORE you feel thirsty; if you're feeling thirsty you've waited to long.</li>
<li>wear the right shoes for the trail surface. On some trails you can get away with good walking or running shoes. On others, like very rocky or muddy surfaces, you are going to want actual hiking shoes or boot.</li>
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Go outdoors, hike, have fun and enjoy nature. It's bound to boost your spirits as well as give you a good workout!</div>
BonnieAZhttp://www.blogger.com/profile/12837267794169845692noreply@blogger.com0tag:blogger.com,1999:blog-8655544495453342237.post-58289092413590932692015-06-16T14:14:00.001-07:002015-06-16T14:14:26.771-07:00The Weight ChallengeOne of the main challenges of aging as far as I am concerned is trying to maintain my weight and not putting on too many pounds. When I was younger, prior to entering menopause, I really didn't have much of a problem with my weight. Although I was always watching it, as long as I could exercise, which I did pretty regularly, I could pretty much eat what I wanted. Menopause changed all that. By the time I hit my 60s it was a constant battle, especially belly fat (Pamela Peake called it the "menopot"). Now I have the time to work out virtually every day for 2 to 2 1/2 hours and it's STILL a challenge. <br />
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I have learned that carbs are the issue for me. I use to pooh pooh the low carb diet craze, but I have found for me that severely limiting carbs is what I need to do when I put on a few pounds in order to take them off quickly. Part of the problem is that I crave sweets, especially at night. <br />
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<b>The 17-Day Diet</b><br />
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I've had some success with the so-called Seventeen Day Diet which was developed by Dr. Mike Moreno. He has a book and a website.<a href="https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=1&cad=rja&uact=8&ved=0CCoQFjAAahUKEwj04OX36JLGAhWEgQ0KHUCBAN4&url=http%3A%2F%2Fwww.drmikediet.com%2F&ei=Tlt_VfSBGoSDNsCCgvAN&usg=AFQjCNFuIu6LVtrodGQHZijsEIDG3kKyBA&sig2=icW3TFI4TVGp9uk6mG4Ytg&bvm=bv.95515949,d.eXY">17 Day Diet Official Site | Dr. Mike Moreno, M.D. | New York ...</a><br />
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He makes some pretty grandiose claims for how much you are supposed to lose, which didn't pan out for me because (a) I wasn't especially overweight and (b) I already exercised quite a bit. But I bought the book and pretty much followed what he said to do because I needed the discipline.<br />
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He considers it a low-carb low-fat diet. You don't count calories. You are allowed to have unlimited amounts of most low-carb veggies (no winter squash or corn, for example) as well as low-fat proteins. You can also eat 3 servings of fruit per day, which I really needed if I was going to stay on it for long, as well as 2 servings of no-sugar-added yogurt. I discovered Dannon Lite & Fit Greek yogurt, which comes in a quite a few flavors. Eighty calories per cup and 12grams of protein. No alcohol or diet soda.<br />
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The diet also has you drinking 8 glasses of water per day and green tea with meals. I already drank green tea so that was no big deal; getting those additional 8 glasses of water was a challenge. and no eating after an early dinner. That was a big challenge for me and I usually didn't stick to it. I often saved a fruit or a yogurt for an after dinner treat.<br />
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You also need to start exercising on this diet, if you're not already doing that.<br />
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<b>Bottom Line</b><br />
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For me, at this stage of my life, weight control is always going to be a struggle. I have had to accept that. If I eat a lot of carbs, even so-called "good carbs" like whole wheat pasta, I'm going to gain weight. It's a fact of life. Fortunately, what I need to do to stay reasonably thin and to be healthy are the same thing. <br />
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<b>What's Up Next</b><br />
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I'm going to share some of my healthy recipes and talk about how I like to eat.<br />
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<br />BonnieAZhttp://www.blogger.com/profile/12837267794169845692noreply@blogger.com0tag:blogger.com,1999:blog-8655544495453342237.post-29150356512373442552015-06-16T14:13:00.000-07:002020-01-29T14:08:10.603-08:00About Vibrant AgingThis blog is be about my <span id="goog_639668754"></span><span id="goog_639668755"></span>journey and attempt to achieve Vibrant Aging. I address topics such as health and fitness for "women of a certain age," food and recipes (I love to cook and try and create new recipes -- lots of time to do that now!), books, meditation and yoga, and other topics such as world events.<br />
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BonnieAZhttp://www.blogger.com/profile/12837267794169845692noreply@blogger.com0tag:blogger.com,1999:blog-8655544495453342237.post-92107962193954030942015-06-16T14:12:00.001-07:002015-06-16T14:12:24.739-07:00About MeI am a 66-year-old woman looking to maximize the next phase of my life, to experience vibrant aging, in other words. I decided to write this blog for two reasons: because I think I have something to say about the process of getting older for women, but also because I am interested in hearing from other older women about their experiences in making the most out of their lives as they age. I am interested in remaining as young, vibrant, and healthy as possible for as long as I can, to experience the "new aging."<br />
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So who am I?<br />
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I retired from the School of Social Work at Arizona State University a couple of years ago after being a professor of social work there for five years following 28 years as a professor at the State University of New York at Albany. My years as a professor were productive and satisfying for me, providing me the opportunity to teach new generations of social workers and to do research on domestic violence, child abuse (both physical and sexual) and substance abuse in women. I have been in recovery from alcoholism for 19 years myself, which has shaped the person I have become as well as my worldview.</div>
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But as satisfying as those years of being a professor were, they were so all-encompassing that work overwhelmed other aspects of my life. Work was the first thing I thought in the morning when I woke and the last thing I thought of before dropping off to sleep at night. I am grateful that retirement has brought me the gift of time. I have been finding other ways of experiencing life that are very rewarding. My goal each day is to be happy, joyous and free and to be of use to others.</div>
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I am married to a wonderful man, also a retired professor, and we live in the Valley of the Sun in Arizona. <br />
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Although I have no children myself, my husband has three adult children and we have seven grandchildren and two step grandchildren. Sadly, none live nearby so we don't get to see them as often as we'd like. Not having been a parent, I especially enjoy those grandkids.<br />
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<a href="http://4.bp.blogspot.com/-7HdhJyDKrrA/VX9HsqkWkhI/AAAAAAAAAAo/Splm7If9lH8/s1600/P1010017.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="149" src="http://4.bp.blogspot.com/-7HdhJyDKrrA/VX9HsqkWkhI/AAAAAAAAAAo/Splm7If9lH8/s200/P1010017.JPG" width="200" /></a>And of course we have our pets: Juniper, a totally spoiled 6-year-old Cavalier King Charles Spaniel who really thinks she's a person, and three cats (Dax and Harrison and Sierra). <br />
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BonnieAZhttp://www.blogger.com/profile/12837267794169845692noreply@blogger.com0