Exercise | Diana Gregory Outreach Services https://dianagregory.com Thu, 02 Sep 2021 16:00:58 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.3 48428861 The Importance of Monitoring Blood Pressure https://dianagregory.com/the-importance-of-monitoring-blood-pressure/ Thu, 02 Sep 2021 16:00:54 +0000 https://dianagregory.com/?p=14074

The Importance of Monitoring Blood Pressure

Did you know that high blood pressure affects nearly half of the United States adult population and is the fifth leading cause of death? If left uncontrolled, high blood pressure puts adults at risk of multiple heart problems such as heart disease and stroke. That being said, it’s important to monitor your blood pressure levels on a regular basis. The ideal blood pressure range should be below 120/80 mmHg (millimeters of mercury). Anything above 130/80 mmHg is considered hypertension, also known as high blood pressure. Fortunately, modern technology now allows you to easily monitor your own blood pressure from the comfort of your home. At-home blood pressure monitors can be found at almost any drug or retail stores such as Walgreens, CVS, Wal-Mart, or Target. The price range for a digital blood pressure monitor can vary anywhere between $25-$100 depending on your requirements. According to Wirecutter, here is a list of the best blood pressure monitors to use at home.

Now that you know the importance of monitoring and maintaining healthy blood pressure levels, you may be wondering what you can do to lower your blood pressure. Depending on the severity of your blood pressure levels, your physician might put you on blood pressure medicine. However, there are a couple lifestyle changes you can make to help manage high blood pressure. I’m sure you’ve heard it a thousand times before, but regular exercise does wonder for your heart health. Even simple physical activities, such as walking for 30 minutes a day, can make the biggest difference in your blood pressure. You should also monitor your salt intake to make sure you’re consuming no more than the recommended 2,300 mg of sodium per day. Try incorporating more whole foods into your diet and season your food with herbs and spices instead of extra salt. Make sure you consult with your doctor before making any lifestyle or dietary changes to decide what’s best for you.

Sources:

Jennings, K.-A. (2020, July 26). 15 natural ways to lower your blood pressure. Medical News Today. https://www.medicalnewstoday.com/articles/318716.  Mayo Clinic Staff. (2019, November 19). How high blood pressure can affect your body. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20045868.   Spader, C. (2021, April 2). Blood Pressure Monitoring. Healthgrades. https://www.healthgrades.com/right-care/high-blood-pressure/blood-pressure-monitoring. 

United Health Foundation. Explore High Blood Pressure in the United States. America’s HealthRatings. https://www.americashealthrankings.org/explore/annual/measure/Hypertension/state/ALL. 

]]> 14074 Tips to Alleviate Joint Pain https://dianagregory.com/tips-to-alleviate-joint-pain/ Mon, 23 Aug 2021 17:00:00 +0000 https://dianagregory.com/?p=14051

Tips to Alleviate Joint Pain

Joint pain and discomfort can occur in all different parts of our bodies and tend to get worse as we age. Your joints begin to require extra TLC (tender love and care), and depending on the severity of your joint pain, it may be best to seek treatment with a medical professional. However, there are a few precautions and lifestyle changes you can make to help the discomfort associated with stiff and achy joints. One of the best things you can do is exercise. Staying in shape through light exercise helps strengthen the muscles around your joints and promotes joint flexibility. You don’t want to do any heavy lifting or run a marathon, try sticking to low-impact activities such as walking, cycling, or even swimming. Along with exercise comes weight management. Carrying around extra weight can increase joint pain and pressure, especially when it comes to your hips and knees. If your weight is contributing to your joint discomfort, it’d be best to consult with your primary care doctor to discuss a weight loss regimen that works for you. 

Did you know your diet can significantly impact your joints? Inflammation in the body can be a contributing factor to joint discomfort. Processed foods such as sugary treats, red meats, and fried foods can cause an inflammatory response in the body. Therefore, you want to decrease your intake of inflammatory foods and increase your intake of fruits and vegetables. Fatty fish in particular is rich in vitamin D and omega 3’s which can contribute to healthy joints. If you’re not a fan of fish, fish oil pills are a great alternative, however, be sure to consult with your doctor before taking any new supplements. If you’re looking for a quicker fix, you can try a hot or cold compress. Icing your joints with an ice pack or frozen bag of vegetables throughout the day can offer fast relief. If you have the time, try taking a warm bath to reduce discomfort, as well as destress your body and mind.

Sources: Cleveland Clinic. (2018, March 28). Joint Pain: Symptoms, Causes, and Treatment. https://my.clevelandclinic.org/health/symptoms/17752-joint-pain.   Ellis, M. E. (2020, May 22). 9 Ways to Get Relief from Arthritis Pain Naturally. Healthline. https://www.healthline.com/health/osteoarthritis/arthritis-natural-relief.  

Health Essentials from Cleveland Clinic. (2020, December 29). The Best Food to Help Relieve Your Joint Pain. https://health.clevelandclinic.org/the-best-food-to-help-relieve-your-joint-pain/.  

]]> 14051 Health Benefits of Stretching https://dianagregory.com/health-benefits-of-stretching/ Mon, 09 Aug 2021 17:00:00 +0000 https://dianagregory.com/?p=14041

Health Benefits of Stretching

You may hear the word “stretching” and think it’s something only athletes need to do. However, that couldn’t be further from the truth. Stretching keeps your muscles strong and flexible and is particularly important for healthy joints. If you don’t stretch, your muscles will become tighter over time, making physical activity more difficult. Stretching can also increase blood flow to your muscles, and in turn improve your body’s circulation. Although stretching is important for people of all ages, seniors in particular should stretch on a regular basis to reduce the risk of joint pain and muscle damage. 

Furthermore, did you know stretching could also help your body relax and destress? Stretching can be a great form of stress relief, especially if you combine stretching with meditation or soothing music to help clear your mind.

Now that you know the benefits of stretching, how do you get started? There are two main types of stretching: dynamic stretching and static stretching. Dynamic stretching is the type of stretch you do before you work out to prepare your muscles for action. This includes mild movements such as high kicks, hip rotations, and shoulder twists. Once you’re done with your physical activity of choice, you’ll want to wind down with static stretches. These stretches are held for short periods of time, about 10 to 30 seconds, and will vary depending on what muscle group you worked. You’ll want to set aside about 5 to 10 minutes for stretching every day, even on the days you don’t exercise.

However, to get the most benefits out of stretching, be sure to stretch before and after any physical activity.

Sources:

Harvard Health. (2019, September 25). The Importance of Stretching.  https://www.health.harvard.edu/staying-healthy/the-importance-of-stretching.  

Lindberg, S. (2018, June 18). 9 Benefits of Stretching: How to Start, Safety Tips, and More. Healthline. https://www.healthline.com/health/benefits-of-stretching.  

McCoy, J. (2020, December 24). 11 benefits of stretching that will make you want to move your body. SELF. https://www.self.com/story/benefits-of-stretching.  

 

]]> 14041 Health Benefits of Walking https://dianagregory.com/health-benefits-of-walking/ Tue, 06 Jul 2021 17:30:00 +0000 https://dianagregory.com/?p=13979 ]]> 13979 Exercises You Can Do While Sitting https://dianagregory.com/exercises-you-can-do-while-sitting/ Thu, 15 Apr 2021 17:05:00 +0000 https://dianagregory.com/?p=13713

Exercises You Can Do While Sitting

Let’s face it, as much as we’d love to get a good workout in on a daily basis, it’s just not always possible. With the COVID-19 pandemic and many gyms still being closed, it’s become even harder to find the motivation to workout. However, did you know there are numerous simple yet effective workouts you can do from your seat right now? Whether you’re working at your desk or watching tv, there’s bound to be an exercise that works for you.

Arm Circles

Sit up straight and raise your arms up to your sides, parallel to the floor. Move your arms in fast clockwise motions, gradually making the circles bigger. Do 20 arm circles, then take a 20-second break. Reverse the direction and repeat this exercise as needed. This exercise works your shoulders, upper arm, and back.

Overhead Tricep Extension

For this exercise, you can grab a lightweight item such as a book, or you can do it without any extra weight. Sit up tall and reach your arms straight up over your head close to your ears. Lower your hands behind you down the back of your head and neck. Then, lift your hands back up until your arms are straight up over your head.  Remembering to keep your arms close to your ears. Complete 3-4 sets of 10-15 reps to get the best results.

Overhead Press

You’ll want to use some form of weights for this exercise. If you don’t have dumbbells, you can use a household item such as a water bottle or soup can. Sit up straight and extend your arms to your sides. Bend your elbows so your fists are aligned with your ears. Push the weights up above your head, then lower again. Perform 4 sets of 15 reps. This exercise works your shoulders.

Seated Marches

First, you will need to steady yourself in a chair or on the couch. This is best achieved by placing your hands on the side of your chair or next to the hips. While sitting with your knees bent on a chair, lift your left thigh up as high as feels comfortable, then slowly lower your leg. Repeat the same action with your right leg like you’re marching. Aim for 15 marches on each leg for 3-4 sets. This exercise engages your core and cardiovascular system.

Calf Raises

Sit at the edge of your seat with your feet firmly planted on the ground. Squeeze your calves and raise your heel off the floor. Hold the contraction for a second before slowly lowering your heel. Repeat this exercise for 4 sets of 25 reps.

 

Sources

Mansfield, B. (2020, January 18). 7 exercises while sitting down in a Chair (great for work or home!). Retrieved from https://www.yourmodernfamily.com/exercise-sitting-down/

Polish, J. (2020, May 25). 13 exercises you can do while sitting. Retrieved from https://www.bustle.com/p/13-exercises-you-can-do-while-sitting-22915031

Williams, L. (2020, March 25). 11 accessible Chair exercises for older adults. Retrieved from https://www.verywellfit.com/chair-exercises-for-seniors-4161267

 

]]> 13713 Tips to Stay Healthy During the COVID-19 Pandemic https://dianagregory.com/tips-to-stay-healthy-during-the-covid-19-pandemic/ Mon, 18 Jan 2021 12:36:00 +0000 https://dianagregory.com/?p=13475

Tips to Stay Healthy During the COVID-19 Pandemic

With reports of COVID-19 cases rapidly increasing, it’s now more important than ever to take charge of your wellbeing by following necessary health precautions. Not only is it important to consistently wash your hands and practice social distancing, but also supports your mental and physical health by partaking in self-care. There are numerous ways to practice self-care such as getting adequate amounts of sleep, drinking lots of water, and eating healthy foods. I’ve created a list below of ways you can keep you and your family healthy during the COVID-19 pandemic.

Diet

As the saying goes, you are what you eat. If you’re eating highly processed foods with little nutritional value, over time that could lead to health problems. Instead, opt for fresh fruits and vegetables and lean meats. You’ll want to particularly look for foods that boost your immune system such as citrus fruits, broccoli, and garlic. Also, make sure you’re staying hydrated by drinking lots of water throughout the day, and ditch the sugary drinks.

Exercise

Even though gyms may not be open, that doesn’t mean you can’t add some exercise to your daily routine. If you feel comfortable, taking a walk around your neighborhood or out in nature can do wonders for your mind and body. If you’d prefer to stay indoors, there’s plenty of free workout content on YouTube you can do from the comfort of your living room.

Stress Management

There’s no doubt that the COVID-19 pandemic has taken a toll on almost everyone’s mental health. Whether it be financial stress or feelings of isolation, it’s important to find healthy coping mechanisms. Reading, meditating, and working on hobbies that bring you joy are great ways to relieve stress. If you can’t see your loved ones in person, try a video chat service such as Zoom or Skype to feel more connected to friends and family.
Sources: Fitzgerald, T. (2020, November 05). Tips For Staying Healthy During The Coronavirus Situation. Retrieved from https://blog.solsticebenefits.com/solstice-member-blog/tips-for-staying-healthy-during-the-coronavirus-situation Jones, J. (2020, May 22). COVID-19: Lifestyle tips to stay healthy during the pandemic. Retrieved from https://health.mil/News/Articles/2020/05/22/COVID-19-lifestyle-tips-to-stay-healthy-during-the-pandemic National Center for Immunization and Respiratory Diseases. (2020, December 11). Mental Health and Coping During COVID-19. Retrieved from https://www.cdc.gov/coronavirus/2019-ncov/daily-life-coping/managing-stress-anxiety.html  
]]> 13475 Easy Exercises For Muscle Stabilization, Strengthening and Endurance In Adults 50 and Over https://dianagregory.com/easy-exercises-for-muscle-stabilization-strengthening-and-endurance-in-adults-50-and-over/ Fri, 15 Mar 2019 18:08:35 +0000 https://dianagregory.com/?p=10792

Easy Exercises For Muscle Stabilization, Strengthening and Endurance In Adults 50 and Over

The impact of aging on strength and balance can be daunting. It seems to happen overnight. You wake up one day and realize it’s harder to climb stairs, bring in the groceries, or even stand up from a seated position. However, this doesn’t mean we should throw in the towel on feeling fit. It means it’s time to get proactive about strengthening our bodies! Now, this doesn’t have to be difficult, in fact, it can be as simple as a walk in the park, literally. The best health benefits will come to those who are willing to practice every day. Moving your body, even in small ways, can make major improvements to joint health and strength. Here are a few ways you can work toward building strength and endurance and regain muscle stabilization and balance.

Stabilization

The Sit-To-Stand Exercise

In order to maintain good health, mobility, and fitness, there has to be movement involved. Something as simple as standing up from a seated position without using your hands is a great way to work on muscle stabilization and balance. Often, being able to stand from a seated position is the deciding factor in personal freedom. This exercise is simple to do.

  1. Stand in front of a sturdy chair with your feet shoulder width apart.
  2. Heels should be 5 to 6 inches in front of the chair, arms should be held straight out in front of your shoulders
  3. Engage your core muscles
  4. Slowly bend your knees and push back your hips to lower your body onto the chair and in a seated position
  5. Then pause, prepare and stand up.
  6. Repeat 10 times per day and remember to take your time

The Single Leg Stand Exercise

The single leg stand exercise has a positive impact on your ability to support yourself. Strengthening in this manner will assist you in improving the way you walk, climb stairs, and perform daily activities. This will also improve muscular imbalances when it comes to the right and left side of the body. Here is a simple way to do this exercise.

  1. Stand upright with your feet together
  2. Engage your core by tightening your stomach muscles
  3. If needed, hold on to a wall or something sturdy to brace yourself
  4. Lift your right foot just off the floor so that your weight is on your left foot
  5. Imagine your spine being straight and tall and remember to engage your core to avoid leaning
  6. Hold this position for 30 seconds or as long as you can hold it for
  7. Repeat on the other side

Endurance

Swimming Exercise

Swimming is a fantastic way to exercise without putting a great deal of pressure on your joints. Studies reflect that swimming increases circulation builds endurance, and increases your heart rate without being overly strenuous. Here are a few exercises that you can do in the pool.

Aqua Jogging

  1. Make sure you are in an area that the water is no higher than your chest
  2. Perform a simple jog in place while in the swimming pool
  3. When you’re ready jog from one side of the pool to the other
  4. You can go as fast or as slow as you wish
  5. If you’d like to simplify this exercise, try walking instead of jogging
  6. Repeat

Flutter Kick

  1. Make sure your head stays above the water
  2. Perform a front float while holding on to the side of the swimming pool
  3. Flutter or kick your legs
  4. Kick at a tempo that doesn’t tire you too quickly but make sure to get your heart pumping
  5. Repeat

Strengthening

Resistance Band Exercise

Resistance bands are light and perfect for exercising in the comfort of your own home. They can be found at Walgreens, Wal-Mart or you can order on Amazon and have it sent to your home. The band will provide a number of diverse ways to challenge different muscle groups. Here are a few exercises you can try with a resistance band.

Seated Row

  1. Sit on the floor with your legs together and extended in front of you
  2. Place the band behind the soles of your feet
  3. Grab the ends of the band with both of your hands
  4. Sit up tall and bend your elbows while pulling the band toward your core
  5. Squeeze your shoulder blades together
  6. Slowly return to the starting position
  7. Repeat

Side Step

  1. Place the band around your legs just above your knees
  2. Place feet hip-width apart
  3. Step to the side until your band provides resistance
  4. Slide your other foot over and start again
  5. Repeat this sidestep in one direction for as many reps as you like
  6. Repeat this going the other direction

All these exercises are a great start in creating ease with daily tasks. Improving stamina, muscles stabilization and endurance will lead to less pain in joints and more energy to enjoy life. Stay tuned for our next post on calisthenics and how improving flexibility can decrease back pain, increase blood flow and improve mental clarity.

References

Walsh, Judith M. E., Alice Rogot Pressman, Jane A. Cauley, and Warren S. Browner. “Predictors of Physical Activity in Community‐dwelling Elderly White Women.” Journal of General Internal Medicine 16.11 (2001): 721-27. Web.

“Take the Plunge. (exercise Experts Claim That Swimming Provides as Many Aerobic Benefits as Running and Is a Better Alternative for the Elderly, Obese and Hypersensitive)(Brief Article).” Industry Week245.16 (1996): 56. Web.Eun-Mi Jang, and Won-Gyu Yoo. “Comparison of Hip Stabilization Muscle Use during Neutral Sit to Stand and Sit to Stand Involving Isometric Hip Abduction in Elderly Females.” Journal of Physical Therapy Science26.12 (2014): 1963-964. Web.

]]> 10792 How To Improve Your COPD Symptoms https://dianagregory.com/how-to-improve-your-copd-symptoms/ Tue, 06 Nov 2018 21:28:05 +0000 https://dianagregory.com/?p=10275

How To Improve Your COPD Symptoms

Difficulty breathing is one of the most alarming and uncomfortable symptoms of Chronic Obstructive Pulmonary Disease. Modifying a few daily behaviors can be an effective way to alleviate symptoms of COPD. Here are a few things you can try that may help.

Avoid smoke and chemicals with strong fumes

According to the American Lung Association, smoking causes 90% of COPD deaths. If you currently smoke, consider quitting. If you live with someone who smokes, ask them to smoke outside. Also, avoid cleaning agents such as bleach and ammonia. Perfumed soaps and shampoos can also contribute to irritation depending on your sensitivity level.

Eat a diet rich in nutrient dense foods

Eating a diet rich in essential nutrients will increase immune system response and strengthen your ability to fight off bouts of infection. Eating plenty of whole foods can help you to lose weight, which is a great way to make breathing easier as well. Talk to a dietitian about a potential eating plan or supplements that may be right for you.

Stay hydrated

Those with COPD are often dehydrated, which can lead to thick mucus build up. Water is a champion when it comes to thinning mucus and this is helpful in clearing it from the lungs. Make sure to discuss this with your doctor because too much water can worsen some COPD conditions.

Learn pursed lip breathing

waterPursed-lip breathing is a great way to assist in slowing your breathing rate and expanding your airway to alleviate breathing issues. First, purse your lips and blow all the air out of your lungs. Then with your pursed lips take a deep breath in filling your lungs with as much air as you can, then you can slow your breath so that you’re using as much of your lung capacity as possible. Repeat this exercise a few times a day and see if you notice a difference in your ability to control your breathing.

Exercise

It may sound cliché but it’s true, regular exercise can greatly improve your breathing ability and in turn, your COPD symptoms. Focus on what you can do by trying a few exercising methods and seeing what is best for you and your body. Consider a moderate intensity exercise such as swimming, walking, or yoga. If you find yourself out of breath, also consider it may be due to being in a deconditioned state and not due to lung function.

Medication

If you’re on medication for COPD, be sure to manage it properly and take it as recommended by your healthcare professional. If you think medication might be right for you in order to help control symptoms, talk with your doctor about your concerns. The sooner you take action the better as lung damage can’t usually be reversed but it is controllable.

Other tips that may help avoid agitation of the airway

If allergies are an issue, consider trying a high-efficiency particulate air filter (HEPA).

If dry air triggers your symptoms, try a humidifier in your room.

Colds, flu, and other illnesses can trigger symptoms of COPD. Getting an annual flu shot may help protect against these seasonal irritants.

 

]]> 10275 10 Ways to Promote Health After 50 https://dianagregory.com/10-ways-to-promote-health-after-50/ Fri, 27 Apr 2018 17:25:37 +0000 https://dianagregory.com/?p=9928

10 Ways to Promote Health After 50

Growing older is a fact of life, but how we feel as we age can be controlled by our daily choices. You know the old saying “ you’re only as old as you feel.” Well, it’s true, and if you want to maintain your health and stamina then we have some tips for you!

 

  1. GET AMPLE REST
    Sleeping less than 6 hours a night can leave you feeling exhausted and lackluster. For optimal cognitive sharpness and adequate energy to last through the day, it’s important to get at least 8 hours of sleep a night. According to the National Sleep Foundation, in order to get optimal rest, make sure the room is dark and free of electronics. It also helps to stick to a sleep schedule and ditch your mattress if it’s over 10 years old.
  2. SOCIALIZE
    Human contact is a vital aspect of longevity and overall health. Spending time with friends and family can have tremendous benefits to your emotional and mental well-being. So visit friends or host a social event. It will brighten your mood and uplift your spirits. If you enjoy your space, maybe a furry friend is more up your alley.
  3. TAKE A VACATION
    Stress is a health destroyer and it often goes undetected as the true source of health issues. Stress can manifest itself in physical, mental and emotional ways. To avoid overstressing yourself, take time to whined down. It tends to be a widespread thought that vacations are a once in a blue moon affair. Vacations don’t have to be extravagant. They can be just a trip to the beach, a walk in the park, or a night in a nearby town. The point is that you get away from your normal routine for a moment to recharge your batteries and honor your need for rest.
  4. AVOID SWEETENING WITH SUGAR
    A high sugar diet can be detrimental to your health long term. Be wary of adding sugar when unnecessary and consider added sugar in foods that you buy at the grocery store. Read food labels and avoid things with high fructose corn syrup. The less sugar the better.
  5. EAT YOUR FRUITS AND VEGGIES
    Eating adequate amounts of fruits and vegetables each day provides vital nutrients and energy to your body so that you can feel great each day. Work toward eating two more servings of fruit and vegetables each day and notice the improved way you feel.
  6. CONSIDER SUPPLEMENTS
    It’s best to get your vitamins and minerals form your food, but if you’re unable to replenish your micronutrient needs through diet, then supplementation may be a good option. Consult a dietitian or physician to have testing done to see what you’re deficient in and proceed accordingly.
  7. STAY HYDRATED
    This one is probably the most overlooked and underestimated. Drinking adequate amounts of water has a long list of benefits associated with it. Hydration allows your body to function properly and supports its system maintenance. It keeps your skin glowing and nourishes your cells. It also helps to increase energy and stamina. So drink up!
  8. GO GREEN
    If coffee doesn’t do it for you, consider drinking green tea instead. It contains powerful antioxidants that fight free radicals and provide many health benefits. A few benefits supported by recent studies include, improved brain function, increases fat burning, improves physical performance, lowers your risk of Alzheimer’s and Parkinson’s disease and improves dental health by killing bacteria.
  9. STAY POSITIVE
    Our bodies are directly affected by our minds. When we possess a negative outlook, it can take a huge toll on our body. By staying positive and uplifting our mentality, this gives us a feeling of expansion rather than contraction. Try taking a few deep breaths in times of stress and frustration. This will help you collect yourself and remind you to remain positive.
  10. FIND YOUR PURPOSE
    Do you wake up every day looking forward to something? Doing something worthwhile that matters, gives you a sense of purpose. It’s directly correlated with 7 extra years of life according to a study conducted in areas of the world where people live the longest. This is great news! Try finding something you can look forward to each day to boost your sense of purpose. It can be helping a neighbor or joining your local community center. Whatever you do, make sure it’s something you really enjoy.

]]> 9928 2012 Senior Awards Luncheon, Lifetime Achievement Award – Mr. Bernando LaPallo https://dianagregory.com/2012-senior-awards-luncheon-lifetime-achievement-award-mr-bernando-lapallo/ Wed, 17 Oct 2012 18:01:59 +0000 https://dianagregory.com/GFMP/?p=3154 Lifetime Achievement Award – Mr. Bernando LaPalloMr Lapallo2

On Friday, October 26th, Gregory’s Fresh Market Place will honor Mr. Bernando LaPollo,  a vibrant, articulate and inspirational super centenarian.  Mr. LaPallo, who is 111 years old, will receive the Lifetime Achievement award.  He is a role model and is helping to define aging in new and inspirational ways.
Mr. Lapallo was born in Brazil on August 17, 1901, and moved with his family to the United States at age five. He grew up in New York, were he lived most of his life.  He has resided in Mesa since 2002.  After retiring as a culinary chef on cruiselines, Mr. LaPallo went back to medical school and became a podiatrist.  Mr. LaPallo attributes his health and longevity to a vegetarian and raw food diet and various other natural and alternative health habits.  He is the author of “Age Less/Live More:  Achieving Health and Vitality at 107 and Beyond”.

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