Blog Posts

Our Favorite Exercises for Older Adults

Exercise is a key ingredient in a healthy lifestyle at every age, but it is especially important to the well-being of older adults. Staying active into the senior years can contribute to cardiac health, prevent diabetes and reduce the pain and immobility of arthritis. It will also positively impact mental health, keeping the mind alert and staving off depression. Whether you are just beginning to embark on a fitness regimen or seeking to maintain the progress you’ve already made, consider incorporating these exercises into your active lifestyle. A is for Aerobics Aerobic exercise is beneficial on many levels, including burning off calories, lowering blood pressure and cholesterol levels, improving heart health and increasing overall energy. The goal is 30 minutes of aerobic activity at a time, but you may need to work up to that. Start with a 5-minute cardio session a few days a work and increase the session as your endurance improves. Briskly walking, playing tennis, and swimming are all great moderate exercises for older adults. For those who are fit for more intense activity, hiking and running are great options. Strength Training Maintaining strength will keep you actively participating in the activities you love and help prevent injury. Work your lower body with some basic low impact exercises like: Squats in front of a sturdy chair. Bend your knees as far as you comfortably can without having your knees pass your toes, then return to the starting position. Repeat 10 times. For a more advanced version try the half-squat against the wall: perform this against the wall and bend your knees to almost 90 degrees as if you were sitting on an invisible chair. Incorporating free weights will help develop upper body strength. Wrist Curls Place your forearm on a chair’s armrest with your hand hanging over the edge. Hold a weight with your palm facing upward. Slowly bend your wrist up and down, then repeat 10 times. Switch sides and perform 10 reps with your other hand. Bicep Curls Choose a dumbbell heavy enough that you can only complete 10-12 reps. Begin sitting in a chair with one dumbbell in each hand, with your palms facing forward, keeping your elbows close to your sides. Bend your arm at the elbows to lift the dumbbell ¾ of the way to your shoulders, without moving your elbows away from your side. Do 10 to 12 repetitions per arm. Sidearm raises Hold weights at your sides—palms inward. Raise your arms out to the sides Front arm raises Hold weights at your sides—palms down. Raise arms to shoulder height. Modified Push-Ups While traditional push-ups may be a bit out of your wheelhouse, modified push-ups are a great way to work arms, shoulders and chest. Face a blank wall and stand about arm’s length away. Lean forward pressing your arms against the wall. Bend your arms and slowly bring your upper body toward the wall. Hold for a moment. Push yourself back until arms are straight again. Aim for two sets of at least 10 reps for each of these exercises. Find Your Balance Leg raises are great multi-taskers. Not only do they help strengthen thigh, hip, butt and lower back muscles, they help improve balance as well. Side Leg Raises Stand behind a chair For better balance, hold on. Lift one leg out to the side keeping it completely aligned from heel to hip Maintain a straight back and a slight bend in the supporting leg. Slowly lower the leg. Back Leg Raises Using the chair for balance, without bending forward, slowly lift one leg behind you. Hold for a moment. Lower the leg. Do not bend the lifted leg or point the toes. Keep the standing leg slightly bent. Aim for two sets of ten with each leg. Flexibility is Key Safe and proper stretching helps maintain flexibility which is important if you want the biggest bang for your exercise buck. Shoulder Stretch Stand with your feet shoulder-width apart, arms at your sides. Bring both arms behind your back and grasp hands. With shoulders open and pulled back, hold the move for about 30 seconds. Neck, Shoulders, and Upper Back Stretch Stand with your feet shoulder-width apart and clasp your hands in front. Turn your hands so the palms face the ground. Bring arms to shoulder height. Press palms outward, away from the body and hold for 30 seconds. Low Impact Can Have Great Impact Low impact exercises for older adults offer the best of all activity worlds. Swimming, gentle yoga, walking at any speed, Pilates, and tai chi, along with the moderate stretching and light weight training mentioned above will keep your body moving and improving without stress and strain. Taking the necessary steps to increase endurance, strength, balance, and flexibility is an investment in both the quality and longevity of the golden years. Contact the Overture community near you today to join other active adults who are staying fit, involved and healthy by taking advantage of Overtures long list of fitness opportunities .

Bowling League: Wii Got a System

The crowd is on the edge of their seats. The players are determined and focused as they square off for the championship. It is virtually as thrilling as any sporting competition—and it’s virtual. Virtual sports , especially Nintendo’s Wii system, have been a hit with kids and families for years. By mimicking the movements used in various sports, players can simulate great moments in sports, like hitting a baseball into right field, driving a golf ball down the fairway, or throwing a bowling ball down an alley. Wii Bowling is the Fan Favorite Of all the Wii sports, it is virtual bowling that has taken active adult communities by storm. Wii bowling offers the best of all bowling worlds: The thrill of knocking down the pins without the strain or impact of heaving a 15-pound ball down the alley. You may have hung up the bowling shoes years ago, but join a Wii senior bowling league and you can recreate the magic. For those who have never bowled, here is an opportunity to get in a new game. The motions may be imitation but the challenge, camaraderie and fun are totally authentic. Not to mention the benefits. Lose Calories, Find Connection Studies show that Wii bowlers burned between 20 and 176 calories in 30 minutes. Results also confirmed that virtual bowling improved balance, increased hand-eye coordination and muscle strength, and reduced anxiety and depression. The perfect outlet for socialization, Wii bowling promotes conversation and connection. Between strikes and spares, new and lasting friendships are forged. A No Brainer Part of Wii bowling’s appeal is its simple and user-friendly operating system. All players are required to do is hold down a button while swinging their arms in a bowling motion. To release the ball, just release the button. Your bowling persona—aptly called a Mii (pronounced Me)—will do the rest. No Need to Curb Your Enthusiasm According to those who participate in senior bowling leagues, the competition is intense with players and spectators cheering and shouting. Yelling directions at the balls. Yelling at the pins for not going down. High fiving each other to celebrate success. The enthusiastic atmosphere rivals any pro sports arena. A Tip to Impress Your Friends Improve your odds of throwing a strike by releasing the ball when it reaches slightly past your leg and your Mii character is at the line. He or she will probably take about three steps. Go to the third dot to your right (or left depending on which way you bowl). Once you get into the game, you’ll know what that means! Got time to, um…spare? Pick up a controller and join the team !

Our Favorite Day Trips Around Virginia Beach

Three of the most compelling reasons to live in Virginia Beach? Location. Location. Location. As if there are not enough Virginia Beach activities to keep you happily engaged on both land and sea within this historic beach community, its prime location means the fun is not confined to the city limits. The long list of day trips from Virginia Beach offers outstanding attractions and memorable experiences that are but an easy car ride away. Here are 5 popular suggestions to get the show on the road. Grab a couple of buddies or the grandkids, gas up the car, and explore! Kiptopeke State Park Get your inner bird watcher on with a day trip to Kiptopeke State Park, home to birdlife galore including hawks, osprey, kestrels and a variety of migratory birds. A mere 50-minute drive through the Chesapeake Bay Bridge Tunnel, Kiptopeke is also a popular swimming, fishing, boating, hiking and biking destination. You’ll enjoy exploring the well-maintained trails that wind their way through wildlife habitats and majestic hardwood forests. 35 miles north of Virginia Beach (50 minutes by car), VA Colonial Williamsburg Hop in the car and drive back in time to pre-revolutionary America. This charming and well-preserved homage to 18th century life features historic cottages, taverns, and courthouses. As the former center of American political life, Williamsburg is a treasure trove of history that is both entertaining and educational for everybody. This is one Virginia Beach day trip that has multigenerational appeal for sure. And it’s such a short ride, the grandkids will still be smiling when they get there. 60 miles northwest of Virginia Beach (1 hour and 15 minutes by car), VA Onancock Victorian architecture, art studios, boutiques and antique shops await in Onancock, an historic gem with a population of only 1,500. Situated between the Chesapeake and the Atlantic, this little village has been a fixture on the seascape since 1680. It’s the perfect low-key escape; a great place to chill for an afternoon. 75 miles northeast of Virginia Beach (1 hour and 45 minutes by car), VA Fredericksburg The Civil War comes to life in historic Fredericksburg, site of one of the war’s pivotal battles. After a visit to the battlefield, don’t miss the Kenmore Plantation and Mary Washington House, residences of George’s sister and wife respectively. Embrace history on foot with a walking tour of the city as it appeared in 1862. In addition to soaking up history, you’ll enjoy excellent shopping and dining. This Virginia Beach day trip even includes an alpaca farm. What’s not to like? 160 miles northwest of Virginia Beach (2 and a half hours by car) VA Chincoteague and Assateague This Virginia Beach day trip offers a doubleheader. Enjoy the quaint resort island of Chincoteague. Then off to neighboring Assateague to catch a glimpse of the famous wild ponies that call the seashore home. This outing comes complete with old-fashioned lighthouses, unspoiled beaches and plenty of graceful birdlife. Conveniently, a bridge connects the islands to the mainland. 100 miles northeast of Virginia Beach (2 and a half hours by car), Virginia/Maryland Natural beauty, plenty of outdoor activities and unlimited interest for history buffs. Virginia Beach day trips offer the best of all excursion worlds. Just think, if you lived at Overture Virginia Beach, all this would be but a short car ride away!

Top Gifts for Mom This Mother's Day

Remember when you came home from elementary school with a Mother’s Day gift made by your own two little hands? How excited was Mom for that macaroni art or slightly lopsided clay pot? It was all about pulling out all the stops to show that very special woman how much you cared. The fact that elementary school is a speck in your rearview mirror and Mom has transitioned into active adulthood does not change your desire to celebrate Mother’s Day with a gift that shows love and appreciation. Is your mother still working? Or is she busy creating new relationships and experiences as a retiree? Whatever her circumstances, there are plenty of great senior gift ideas to consider. Digitize Photos If Mom has downsized into an active adult community , there is a good chance you will find a box full of photos she has collected over the years. Assuming she has a computer, bring over your scanner and create a digitized slideshow for her that she can view anytime. Imagine the fun of strolling down memory lane and bonding with Mom as the two of you relive childhood memories. It’s a win/win for both of you as you enjoy quality time together. Tune into Social Media Bring over Mom’s favorite lunch and then sit down for a serious social media session. Help her create a Facebook page, and Instagram and Twitter account. She will thank you for this valuable gift of time and practical information, as she becomes better connected to family and friends. A Day of Beauty Nothing says I love you like sharing a Mother/Daughter spa day. Mom will be doubly thrilled to spend time with you while being pampered. This is a great gift for sons too—minus the spending time part! Unlike the first two options, this one will not be free, but it will be a cherished memory. Photo Bouquet Well, macaroni art may no longer be your thing, but homemade gifts for Mom can still be more meaningful than store-bought items. For example, unlike real flowers, a photo bouquet will last forever. Cut construction paper into floral shapes. Copy images of childhood photos and cut them into matching shapes. Glue photos to construction paper and create a unique memory bouquet. Mom will love the sentiment. Wireless Headphones While Mom may rock an iPad and smartphone, she may not have discovered the joy of wireless headphones. She will love the freedom of movement that comes with being totally unplugged while exercising, or just talking on the phone—while it’s in her purse! Tasty Treats Mother’s Day can be delicious with a treat that perfectly suits Mom’s tastes. Varieteas will deliver three new teas a month for $10. For $23, the Wine of the Month Club will send her a new bottle of wine every month. Graze offers a variety of healthy treat boxes and retailers like Harry and David can provide all kinds of gourmet specialties, fruits and desserts. A Robotic Helper Cleaning is a necessary evil at any age, but it can become even more challenging for seniors. The Roomba is a robotic vacuum that can be programmed to clean the floors up to seven times a week. When it’s finished, it docks itself and recharges. Though definitely not the cheapest option, this is a senior gift idea that keeps on giving. Mom can kick back and relax while the Roomba makes life easier. Choose to give your time and talent or buy Mom a gift that will perfectly enhance her current lifestyle. As long as it is a gift from your heart, it will create a perfect Mother’s Day!

You and Your Dog: The Perfect Partnership for an Active Lifestyle

They exude unconditional love. They are always excellent company. They provide comfort without judgment. No, we’re not talking about your kids and grandkids. Yeah. Sure. They have their appeal. But seriously, when it comes to true blue companionship, our furry, four-legged friends win, paws down. It’s a known fact that regular interaction with a dog can enhance our lives, particularly as we age. As creatures that live in the moment, dogs can’t dwell on the past or fear the future. Their calm, accepting attitude is contagious and should come with a warning label: Attention humans! Be prepared for reduced stress, lower blood pressure and an enriching emotional bond. In fact, based on the results of a recent study, it appears that when it comes to dogs for seniors, the physical benefits are even more dramatic than we thought. The key finding: Dog owners walk more. And that’s a really great thing. According to the research, the benefits of a canine workout buddy cannot be overstated. Participants in the study, all of whom were between the ages of 65 and 81, wound up walking an average of 23 minutes more per day than those who did not own a dog—enough to meet U.S. and international exercise recommendations for substantial health benefits. And the even better news is they were not just lollygagging along. Motivated by their canine counterparts, these active adults marched briskly at a pace that raised their heart rates. The conclusion was clear: Having a dog as a fitness friend is a great way to maintain a healthy, active lifestyle. Before you choose your new workout buddy, take a moment to do a little research of your own to find a dog that is the right match for you and your circumstances. Whether you work with a breeder or contact a shelter, be sure to ask questions about age, temperament, energy level and health history. Word of caution: If somebody offers you a puppy, politely decline—unless you want to return to your days of raising an infant. Your best bet is a well-trained adult dog that will be an energizing addition to your life, not an exhausting responsibility that keeps you up at night. Listed below are five popular companion dogs for seniors. Maybe one is the right choice for you! French Bulldog This is a stylish, small spark plug of a dog with a solid disposition. They develop strong attachments to their masters and are loving companions as well as wonderful walking partners. They come with one caveat, a predisposition for respiratory issues. Avoid health problems by seeking out a highly reputable breeder. Poodle Who wouldn’t want a dog known for its sense of humor? Poodles are personable, easy to train and easy to maintain with regular grooming appointments. A standard size may be a handful and the toy a bit too tiny and fragile but the miniature may be just the ticket for a compact but reliable companion capable of a good, long walk. Schipperke With its easy-care coat and shoe button eyes, your Schipperke will be flexible and easy going no matter where you live. This dog was bred for onboard living, so if you are a fan of boating, this dog can be your buddy on the water as well as the land. Your Skip will be small but equipped with boundless energy that will keep you moving. Maltese A Maltese will be a companion that is incredibly attentive and tuned in to its owner. If you’re worried about that long hair shedding all over the place, just keep your pet clipped and you will have a furry friend that is not only loyal and true but also easy to maintain. Pembroke Welsh Corgi If you are a fan of the Welsh Corgi you are in good company—royal company that is. Long the favorite dog of Queen Elizabeth, these energetic dogs are companions that will keep you active and fit. Their short legs make it tough for them to climb so ramps and steps to get into the car and onto the couch will be helpful. Just wait until that cute little face gets in your face in the morning and wants to go out. You won’t need scientific data to understand there is no choice but to get up and get moving. Dog ownership as an active adult could be a great new adventure that will not only extend your life, but add a new dimension of fitness, fun and friendship to it.

Swimming Benefits for Seniors: Here's What You Need to Know

Fun and invigorating, swimming is the quintessential total body experience. Effortlessly propelling through water is joyful and soothing. But for the 55+ crowd, taking the plunge can be so much more than just recreation. Mitigating the pain that can make activities on land a trial, water allows your body to become fluid and flexible; to move with a freedom only possible inside the pool. As the one form of exercise that positively impacts every system in the body, swimming and other water activities are making a big splash for seniors who want to strengthen and renew both body and spirit. In fact, no other physical activity multi-tasks like swimming. As it improves heart rate and lung capacity and increases blood flow it also reduces the risk of type 2 diabetes, stretches and tones muscles, and releases endorphins that create a sense of well-being. And, with water supporting their body weight, those with chronic issues and injuries can work out for longer periods without worrying about stress on joints and bones. Whether you swim like a fish, or simply want to exercise in the water, the long list of swimming benefits will make it worth your while. Whatever pool activity you choose is guaranteed to become your favorite pastime. Just Swim If you are physically up to the challenge, swimming laps for half an hour would be immensely beneficial. Modify the workout by taking kickboard breaks for a lap or two and diversify with different strokes. Alternating freestyle with breaststroke and backstroke would work all the different muscle groups. Water Aerobics Classes Water aerobics can be enjoyed at any experience level. There are classes that promote gentle movement and others that can be more rigorous, using the water for resistance exercise. Beyond the physical benefits, participants also enjoy the social aspects of working out in a group. Water Walking Enjoy a relaxing water-walking session. As simple as walking back and forth across the shallow end of the pool, water walking is a great way to get moving without exacerbating joint pain. It is also an excellent rehab option for foot or ankle injuries. Walking without bearing weight helps injured tendons or muscles remain flexible as they regain their strength. Aqua Running The ultimate in low impact aerobics, aqua running is a great way to get a cardiovascular workout without stressing joints or exacerbating existing mobility issues. Wearing a flotation device—belt or vest—simply paddle into the deep end and create a running motion with your arms and legs. Water Relaxation Classes Water relaxation techniques are focused on reducing stress and improving balance which can reduce the risk of falling. Experience the calming effect of water yoga or water Pilates. Learn the art of I Chi, water resistance training based on the principles of Tai Chi. Or strap on a flotation device and just hang out and meditate on how great it feels to be in the water. Swimming is the ultimate total body workout at any age, but especially for the 55+ young at heart community. Find the water activity that perfectly suits you and get in the swim!