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Prepare for Aging: Focus on Fitness

By U.S. News & World Report

The concept of physical fitness for improved health and wellness is one that permeates much of western history. Forty years ago, however, public health recommendations emphasized vigorous physical activity mostly for the cardiovascular health benefits it brings. But we’re in 2017 now, and we know more. In fact, countless studies have proven, without a doubt, that exercise brings health benefits to every system and function of our bodies. Every. Single. One. In an age of one-hit wonders and highly-advertised magic bullet pills for a variety of ails, we should all take comfort in knowing that the secret recipe for healthy aging and a longer, higher quality of life is at our fingertips. It doesn’t require a personal trainer, expensive gym membership or fancy equipment. Just your commitment.

[See: How to Practice Yoga When You Have Arthritis or Another Chronic Condition.]

Just a little over a century ago, the average life expectancy in the United States was about 47 years, and the leading causes of death were infectious diseases. Fast forward to today, and we can expect to live until about 80 years old. With the advent of vaccines, antibiotics and sanitation, most of what would kill a person in the 1900s can be easily remedied today. Hooray for us! Hooray for modern medicine! But don’t celebrate just yet. In America today, we get less physical activity as part of our everyday lives than ever before. We drive everywhere. Automation allows us to have our groceries delivered. We could not move a muscle and survive. And because of this, we’ve seen a rise in obesity, cardiovascular disease and a number of cancer types. We might live to be older, but older doesn’t necessarily translate to healthier. Will there be quality of life in those later years?

As a sports physician who has committed my career to helping athletes at every level of play either return to or stay at the top of their game, I consider it my responsibility to help people get with the program. First and foremost: Elevating your heart rate above resting is essential every single day. As long as it’s safe (and you’ve been cleared by a doctor for exercise if it’s been a while or you have an existing health condition that should be considered), it doesn’t really matter how you do it. Do a rumba while vacuuming the carpet. Pick up your kid’s jump rope and challenge yourself to break a record every day. Consistently take the stairs at work.

[See: Osteoarthritis and Activity: Walking It Out.]

Contrary to what my 40-year-old patients sometimes think, the amount of time and energy you focus on exercising should only increase as you age. Yes, you read that right. It should increase. If you don’t want disability in those years between 40 and 80 (hopefully 100!), you need to focus now on training your body for the gift of additional time on this earth. You should also diversify your workouts. A focus on the high-intensity exercises that were a breeze in your 20’s may not be the best bet in your 50’s. Opt instead for alternation and variation — cycling, swimming, hiking and weight-lifting are great options. Interval training can also be beneficial in middle age and beyond. This exercise concept combines short bursts of high-intensity exercise with longer lower-intensity exercises. And research has told us that there are benefits to resistance training, as well. In the middle of life, resistance training exercises should focus on reducing the amount of resistance and increasing the number of repetitions for each exercise. Those that emphasize balance are especially important.

[See: 10 Seemingly Innocent Symptoms You Shouldn’t Ignore.]

Of course, it’s an important reminder that you can’t out-exercise a terrible diet. Especially as we age — a stronger focus on low glycemic index foods is advised. Think greek yogurt and “mock” mashed potatoes made from cauliflower. And don’t discount your mental health in the Golden Years, either. Mindfulness meditation, yoga and tai chi all offer great benefits for your mood. No matter where you choose to start, the most critical thing to do is just start. When it comes to healthy living, there is no such thing as “too old.”

More from U.S. News

The Many Ways Exercise Fights Depression

7 Exercises You Can Do Now to Save Your Knees Later

Exercising After You’ve Gone Under (the Knife, That Is)

Prepare for Aging: Focus on Fitness originally appeared on usnews.com

Don’t Settle for Student Loans to Pay for Online Education

By WTOP Staff
Online college programs are becoming a more popular choice for prospective students, with one study finding that more than 6 million students enrolled in at least one online course in fall 2015. The popularity of these courses can be attributed in part to their flexibility with working adults' schedules, students' ability to progress more quickly through online programs and, oftentimes, cheaper tuition. [See 10 low-cost online bachelor's programs for out-of-state students.]Online degrees can be beneficial to many college students, but some studies have shown online learners complete their programs at lower rates than students at traditional brick-and-mortar campuses. Individuals with student loans but no degree comprise two-thirds of defaulted borrowers. Though these numbers are not encouraging, just like for traditional programs, there are ways to reduce how much you'll need to borrow for an online program to ensure you won't become one of these statistics. Don't just settle on borrowing student loans to cover the whole cost of your program and living expenses. Instead, start thinking about how to cut costs and cover your balance in different ways, such as the following. -- Grants and scholarships: Even though you are taking an online course, you can still apply and receive grants and scholarships. But your first step should be to complete the Free Application for Federal Student Aid, commonly referred to as the FAFSA, which will allow you to receive a Pell Grant if your expected family contribution is low enough. The EFC criteria and award amounts are adjusted annually, but the 2017-2018 academic year awards range from $606 to $5,920, which could significantly lower the amount you borrow annually. Your next step is to apply for scholarships. You can start by checking online scholarship search engines, such as the Salt Scholarship Search, College Board's BigFuture and Peterson's. But don't forget to take advantage of local organizations and your school's financial aid office. Both may offer scholarships that you can't find with a national scholarship search. [Review these 10 sites to kick off your scholarship search.]For instance, organizations like the Elks Club, Knights of Columbus or the Rotary Club typically offer scholarships annually to local students. Just because you're going to school online doesn't mean you're ineligible. Visit your local library for scholarship listings, and ask around town. You might be surprised how many local organizations offer scholarships. While these scholarships typically aren't large, every little bit counts. Each dollar you receive in a scholarship is a dollar you don't have to borrow and pay interest on. -- Work-study: Another option for online students may be work-study awards. Not all students enrolled in online programs are eligible, but students at some schools -- including, for example, SUNY Empire State College and Liberty University -- are. Work-study awards are not given upfront like scholarships and grants. In most cases, they are an offer to earn up to the awarded amount if you secure an eligible work-study job. While there is a misconception that all work-study jobs must be on campus, students can work for off-campus, nonprofit or public employers as long as the work is in the public's interest. You may be able to work for a for-profit employer if the job is relevant to your course of study. No matter who the outside employer is, it will need to have an established agreement with your college for you to receive work-study funds. Remember, to be eligible for federal financial aid, you must be enrolled and pursuing a degree or certificate. If you're not working toward a credential, Pell Grants and work-study won't be option, but you may still be able to take advantage of private scholarships -- just be sure to read the eligibility criteria carefully. [Explore what to know about financial aid in online programs.]-- Pay as you go: One of the great benefits to enrolling online is the flexible schedule, which can allow you to complete your college coursework around your responsibilities. But prospective students often overlook using their part- or full-time job earnings as an option for paying for college. Almost 80 percent of college students in 2015 worked at least part time while attending classes, according to the National Center for Education Statistics. By budgeting and thinking strategically about your college costs, you can likely reduce your dependence on student loans by paying a portion out of pocket. Many -- but not all -- online programs are less expensive than traditional programs and often have shorter payment periods. Six, eight or 10 weeks are common course durations. Because of the frequency of payments in an online setting, you may be well-placed to pay as you go and possibly avoid borrowing altogether. Attending college online and avoiding student loans may be challenging, but if you are willing to put in the effort, you can limit the amount you need to borrow. More from U.S. News Q&A: Understanding Student Loan Discharge Eligibility Student Loan Refinancing Isn't Right for All Borrowers
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