fitness Archives - Sage Collective

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04.18.24 | Arts & Culture

Introducing Sage Vibrant Living —The Podcast: A New Chapter in Storytelling

In an ever-evolving world where connection and engagement stand as pillars of humanity, Sage Collective proudly announces the launch of an exciting endeavor: Sage Vibrant Living — The Podcast. This innovative series is more than just an addition to our platform, Sage Advice®; it is a bold step towards redefining the narrative around aging and celebrating the vibrancy of life at every stage.

Why podcasting?
At Sage, we believe in challenging the status quo and embracing innovative ideas that enrich the lives of older adults and the community at large. Podcasting offers a radical new framework where older adults are valued and engaged…where they experience a life lived vibrantly. It is a medium that transcends traditional boundaries, allowing us to connect, engage, and explore humanity’s boundless knowledge collaboratively. From how-to discussions and cultural perceptions of aging to dynamic storytelling and housing as health insights, Sage Vibrant Living — The Podcast covers a broad spectrum of topics that resonates with our mission: to promote a better quality of life for older adults and those who support them, to extend the reach of Sage, and to foster a sense of community and belonging.

Listening to inspirational voices|
Our inaugural series boasts a lineup of interviews that promises to captivate, educate, and inspire our listeners. Each guest brings a unique perspective to the table, sharing their journey, wisdom, and insights into living a life full of purpose, health, and joy.

Episode 1: Barbara Bates | Fashion and Philanthropy: Join us as we dive into the world of fashion with Barbara Bates, exploring how she weaves philanthropy into her work and remains a relevant force in the industry.

Episode 2: Alfred Edmond Jr. | Money & Muscle: Alfred Edmond Jr. reveals his secrets to building wealth and health post-60, offering listeners a blueprint for financial and physical wellness.

Episode 3: Cheryl Woodson, MD | A Journey Towards Joy: Dr. Cheryl Woodson shares her expert insights on navigating the challenges of aging and finding pathways to joy and fulfillment.

Episode 4: Dwain Kyles & Emilie McKendall | Speak Up!: This empowering conversation with Dwain Kyles and Emilie McKendall underscores the importance of self-advocacy and standing up for others.

Episode 5: Dr. Geneva Williams | How to Make Your “Dash” Mean Something: Dr. Geneva Williams discusses the significance of the ‘dash’—the time between our birth and death—and how to make every moment count.

Episode 6: Don Jones | The Power of Storytelling: In this compelling episode, Don Jones delves into the transformative power of storytelling, highlighting its role in preserving history, fostering connections, and inspiring change.

As we embark on this journey, we invite you to join us. Whether you’re a listener, a storyteller, or a supporter, your involvement is crucial to the success of Sage Vibrant Living—The Podcast. Together, we can change the experience of growing older and celebrate a life lived vibrantly, one story at a time.

To access all the podcast episodes, simply click on the link here.

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02.29.24 | Health & Wellness

Family Fitness Fun: Activities for All Generations

At Sage Collective, we emphasize the importance of wellness and community in our journey towards a full, happy and high-quality life, as seen across our 9 Ways of Vibrant Living. An engaging way to combine these elements is through family fitness activities. Participating in physical activities as a family promotes health while strengthening bonds across generations, creating cherished memories and shared experiences.

The Benefits of Family Fitness

Family fitness activities offer a multitude of benefits. They provide an opportunity for quality time, foster healthy habits, and can be tailored to accommodate the abilities and interests of all family members, from the youngest to the oldest. Physical activity is essential at every age, and doing it together can make it more enjoyable and sustainable.

Here are some of our favorite intergenerational fitness ideas:

Nature Walks and Hikes: Exploring local parks or nature trails as a family is an excellent way to enjoy the outdoors and get moving. These walks can be leisurely or more challenging, depending on the family’s fitness levels.

Gardening Together: Gardening is a wonderful way to be active, enjoy the outdoors, and teach children about nature and nutrition. It can be a relaxing and rewarding activity for older adults as well.

Dance Parties: Organize a family dance party in your living room or backyard. Dancing is a fun way to get everyone moving, regardless of their age or skill level.

Yoga Sessions: Hosting a family yoga session can be a calming and bonding experience. There are various yoga practices suitable for all ages and abilities.

Biking: A family bike ride is a great way to explore your neighborhood or local bike paths while getting a good workout.

Team Sports: Engaging in team sports like soccer, basketball, or even simple games like tag can be fun for the whole family and foster a sense of teamwork and cooperation.

Tips for Successful Family Fitness

For successful family fitness, it’s essential to embrace inclusivity by selecting activities that cater to various ages and fitness levels, ensuring everyone can participate. Establishing a regular routine for these activities can help in building a lasting habit that becomes a cherished part of your family’s life. The key is to keep these fitness sessions enjoyable and light-hearted; the primary goal is to have fun and enjoy being active together. Additionally, safety should always be a priority, particularly when activities involve children or older family members. By considering these factors, family fitness becomes not only a means of staying healthy but also a source of joy and bonding for the entire family.

Incorporating fitness into family life is more than just an exercise; it’s an investment in your family’s health and relationships. Finding activities that everyone can enjoy is crucial, and it creates a foundation of healthy habits and precious moments together. Choose activities that can be modified to suit different ages and fitness levels, establish regular family fitness times to build a habit, and most importantly, keep the atmosphere light and playful. Always prioritize safety, especially when involving children or older family members.

As we embrace family fitness, we’re not just moving our bodies; we’re strengthening bonds and creating joyous memories. It’s about enjoying the journey together, one step, stretch, or pedal at a time, and fostering a lifestyle that values health and togetherness. Let’s make family fitness a delightful and essential part of our vibrant living journey.

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08.03.23 | Community

The Benefits of Chair Dancing for Older Adults: Fitness, Fun, and Flexibility

In our pursuit of vibrant living, physical activity plays an increasingly crucial role. At Sage Collective, we’re dedicated to promoting fun, engaging, and accessible ways to keep moving. One such practice that has been gaining popularity among older adults is chair dancing. Today, we’re explore the fascinating world of chair dancing and how this fun fitness routine can enhance physical health, mental clarity, and overall well-being.

What is Chair Dancing?

Chair dancing is a dynamic and enjoyable form of exercise that integrates the rhythms and movements of dance into a seated routine. This low-impact activity is designed to accommodate all ages and fitness levels, making it a superb choice for older adults. Using a chair for support, individuals can savor the joys of dancing without concerns about balance or mobility. It allows everyone, regardless of physical ability, to engage in an energetic activity that promotes cardiovascular health, strength, flexibility, and coordination.

Health Benefits of Chair Dancing

Chair dancing provides a comprehensive workout that engages various muscle groups, enhancing cardiovascular health, increasing muscle tone, and promoting better coordination and balance. This low-impact activity also promotes joint mobility and flexibility, critical elements in maintaining a vibrant and active lifestyle.

Beyond its physical benefits, chair dancing can significantly improve mental well-being. The invigorating music and engaging movements stimulate cognitive activity, encouraging memory recall and enhancing focus. By naturally lifting your mood and reducing stress, chair dancing helps foster a happier, more positive mindset.

Chair dancing also has social benefits. Participating in a group setting can create a sense of community and connection. Joining a chair dancing class offers a fun, social way to stay active, contributing to an overall sense of well-being and joy as part of a vibrant lifestyle.

Getting Started with Chair Dancing

Starting your chair dancing routine requires some planning and gradual progression. Ensure you have a sturdy chair and enough space to move your arms and legs freely. Wearing comfortable clothing that facilitates easy movement is also essential. You can customize chair dancing to match your fitness level. If you’re new to the practice, start with slower, gentler routines and progressively build up to faster, more robust dances.

Community centers or gyms often offer chair dancing classes. If you prefer the comfort of your home, there are numerous online resources, including tutorials on YouTube and other platforms, catering to various skill levels. Most importantly, chair dancing should be fun and enjoyable. Use this time to express yourself, embrace the rhythm of the music, and immerse yourself in the joy of movement.

Chair dancing offers a host of physical, mental, and social benefits for older adults, contributing to a vibrant, fulfilling life. With such a fun and accessible form of exercise, it’s an excellent time to get moving and embrace an active lifestyle. At Sage Collective, we’re committed to nurturing a balanced, vibrant lifestyle that combines physical activity, mindfulness, and joy. With chair dancing, older adults can integrate all these elements, enhancing their well-being, and fostering a positive, active lifestyle.

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05.25.23 | Community

Staying Agile: Flexibility and Balance Exercises to Help You Maintain Independence

As we navigate through life’s different stages, physical changes often accompany us. At times, these can impact our strength, agility, and sense of independence. However, at Sage Collective, we are firm believers in the body’s innate capacity to adapt. Today, we’re exploring how to stay agile with flexibility and balance exercises.

Flexibility and balance are the pillars of maintaining independence as we age. They are crucial in our daily tasks, from simple movements like bending to tie our shoes, to complex actions like reaching for an item on a high shelf or navigating stairs. Regular flexibility and balance exercises can enhance muscle tone, improve coordination, reduce risk of falls, and promote independence. Let’s delve into some exercises that can help.

Gentle Yoga

Yoga is an exceptional choice for promoting flexibility and balance. The slow and deliberate movements of yoga poses, such as the “tree pose” and “warrior pose”, can dramatically improve balance. For increased flexibility, try poses like “downward dog” and “cobra pose”. These poses work on various muscle groups, enhancing flexibility in the legs, spine, and shoulders. Starting with guided sessions by a trained instructor can ensure proper technique and safety.

Stretching Exercises

Regular stretching exercises are integral to maintaining and improving flexibility, and in turn, your range of movement. Basic stretches, such as the calf stretch, hamstring stretch, and gentle neck rotation, can be highly effective. Aim to hold each stretch for about 30 seconds, ensuring you feel a gentle pull, not pain. Over time, you’ll notice improved flexibility, which can make everyday tasks easier and more comfortable.

Balance Training

Simple balance exercises can significantly improve stability. Start with exercises like standing on one leg, shifting weight from one foot to the other, or walking heel-to-toe in a straight line. Initially, use the support of a chair or railing until you gain confidence and can perform these exercises without aid. Consistent practice can lead to noticeable improvements in your balance, coordination, and confidence in daily movements.

Staying agile involves more than physical flexibility and balance; it requires mental adaptability too. Incorporating these exercises into your daily routine sets you up to tackle life’s challenges with grace and resilience. Growing older doesn’t mean surrendering your independence. It’s about thriving, adapting, and embracing life’s ever-changing landscape. By dedicating time to activities like these, you’re investing in your independence, enhancing your quality of life, and paving the way to healthier aging. Let’s stay agile together, every step of the way.

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04.20.23 | Community

Some People Age Faster Than Others, and That’s Okay

At Sage, we believe that vibrant living is the cornerstone of a fulfilling and healthy life, especially as we age. One intriguing question that often pops up is why some people seem to age faster than others. In today’s blog post, we’ll explore the factors that influence the aging process and how understanding and accepting them can help you achieve a more vibrant living experience.

Genetics

The truth is that genetics play a significant role in determining how we age. Our genes can influence our skin’s elasticity, the rate at which we develop wrinkles, and even our susceptibility to age-related diseases. However, while genetics may provide a blueprint for aging, it’s crucial to remember that it’s not the sole determining factor. In fact, studies suggest that genetics account for only 20-30% of our aging process, leaving the remaining 70-80% within our control.

Lifestyle Choices

Our lifestyle choices have a profound impact on how we age, with factors such as diet, hydration levels, exercise, and stress management playing essential roles in maintaining a youthful and vibrant living experience. By making conscious decisions to eat a balanced diet rich in antioxidants, drink the daily recommended amount of water, engage in regular physical activity, and practice stress reduction techniques, we can slow down the aging process and promote a more youthful, energetic lifestyle.

Skin Care and Sun Protection

The way we care for our skin and protect it from the sun’s harmful rays is also an essential factor in the aging process. Consistent and effective skincare routines, including cleansing, exfoliating, and moisturizing, can go a long way in maintaining a healthy, youthful complexion. Additionally, using sun protection and avoiding excessive sun exposure can help prevent premature aging caused by the sun’s damaging effects.

Mindset: A Powerful Catalyst for Vibrant Living

Believe it or not, our mindset can also play a significant role in how we age. Maintaining a positive outlook on life, embracing new experiences, and fostering strong social connections can help combat age-related stress and cognitive decline. A youthful mindset, combined with a proactive approach to wellness, can lead to a more vibrant living experience that defies the march of time.

We’re dedicated to helping older adults achieve the highest possible quality of life through a comprehensive approach to wellness. Our principles and practices are designed to promote vibrant living by focusing on physical, mental, and emotional well-being. By providing a supportive and nurturing environment, we empower our residents to take control of their aging process and embrace a more fulfilling, youthful lifestyle.

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03.30.23 | Community

The Importance of Caring for Each Other

In today’s fast-paced, highly connected world, it’s easy to get caught up in our own lives and forget about the well-being of others around us. At Sage, taking the time to care for each other is not only a moral obligation; it’s also essential for our own well-being and the health of our communities. Together, we’ll explore why we should all care for each other and how doing so can lead to a happier, more fulfilling life.

The Science Behind Caring

Research has shown that caring for others can have a positive impact on our mental and physical health. Studies have demonstrated that those who engage in acts of kindness and support for others experience lower levels of stress, increased happiness, and even a boost in their immune system. This phenomenon, otherwise known as “helper’s high,” has been linked to the release of feel-good hormones like oxytocin and endorphins. When we care for others, we also nurture our sense of belonging and strengthen social connections. Strong relationships contribute to better mental health and a longer life expectancy, as they provide support during difficult times and create a sense of security.

Empathy: A Powerful Tool for Connection

Empathy is the ability to understand and share the feelings of others. It’s a powerful tool that helps us connect with those around us and allows us to see things from their perspective. Empathy not only helps in forming deeper connections but also fosters a more compassionate and caring society.

One way to cultivate empathy is to become a better listener. By actively listening to others, we can better understand their needs, emotions, and experiences. To improve your listening skills, check out this guide on How to Become a Better Listener.

Small Acts with Big Impact

Caring for each other doesn’t always require grand gestures. Small acts of kindness, like offering a helping hand, listening to someone’s concerns, or simply smiling at a stranger, can have a profound impact on others. Whenever someone you know is going through tough times it’s important that you reach out. By “paying it forward” through simple gestures of kindness, we can brighten someone’s day, help them feel less alone, and build spaces where people feel heard.

Self-Care: The Foundation of Caring for Others

In order to effectively care for others, we must first take care of ourselves. Practicing self-care ensures that we have the energy, mental clarity, and emotional resilience required to support those around us. Taking care of yourself involves prioritizing your physical health by eating well, exercising, and getting enough sleep. It also involves giving yourself permission to take a break when needed, cultivating a support network of friends and loved ones, and setting boundaries when necessary to maintain a healthy balance between personal and professional life .

The Power of Caring for Each Other

Caring for each other has the potential to transform our lives, our relationships, and our communities. By practicing empathy, engaging in acts of kindness, and prioritizing self-care, we can create a world in which everyone feels supported, valued, and connected. Ultimately, when we care for one another, we not only improve our own well-being but also contribute to the greater good. So, let’s embrace the power of caring for each other and make it a priority in our daily lives. By doing so, we can foster a more vibrant, understanding, and united world, where everyone can thrive.

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03.16.23 | Community

The Benefits of Music When Aging

Typically those who seek to firm up their body, and become stronger typically head to the gym. If you want to exercise your mind, listen to music. There are few things that stimulate the brain like music does and this is why it’s so great throughout the aging process. Research has shown that listening to music can reduce anxiety, pain, blood pressure, as well as improve sleep quality, mood, mental alertness, and memory. So how is all of this possible? Simply put, vibrations.

A Brain Rattling Connection

Experts are still trying to understand how exactly our brains turn sound into music. Their current consensus — a stereo system puts out vibrations that travel through the air and reach the ear canal. Those vibrations tickle the eardrum and are transmitted into an electrical signal that travels through the auditory nerve to the brain stem. Assembled. Then transformed into what we know as — music.

Music is actually very mathematically structured, some may even say architectural in how a song is constructed, it’s built from the relationship between one note to the next and although you aren’t aware of it, it takes a lot of brain work to process it.

Musical Benefits

Interesting research aside, listening to your favorite song provides some very intriguing brain benefits you should be aware of and that will keep you feeling youthful.

Music can form part of the treatment for conditions such as Alzheimer’s disease and other forms of dementia. It has also been scientifically proven to lower cortisol, the stress hormone. And increase dopamine, the reward hormone, which can help to elevate your mood. The part of the brain called the amygdala is responsible for processing the sounds we hear, along with our mood and emotions.

Listen to what your grandchildren are listening to, experts suggest. We know it can be intimidating when we tend to stick to our usual music library built in our 20s. But new music challenges the brain in a way that old music doesn’t. It might not feel pleasurable at first, but that unfamiliarity forces the brain to understand the new sound, creating neuron connections in the brain that are both new and revitalized!

Lastly, pay attention to how your body reacts to different forms of music. What helps one person concentrate might be distracting to someone else. And what helps one person unwind might make another person jumpy. Music is ultimately meant to be enjoyed alone or with others, to make us feel every emotion there is, and to help live a more youthful vibrant life!

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01.05.23 | Community

Goal-Making: How to Set Yourself Up for the New Year

Say this affirmation out loud:

“I will live within my purpose and make smarter decisions that lead to my own vibrant living!”

Setting goals doesn’t have to be rocket science, just well thought out. They should be designed to be SMART. Here are 5 ways toward smarter goal making that will set you up for the rest of the year:

Specific

Measurable

Attainable

Relevant

Timed

Specific Goal Making

First, any goal you have should be clear and defined. You need them to show you the way. Make it as easy as you can by defining precisely where you want to end up.

Measurable Goal Making

In addition to your specific goal, try using precise statements that measure your success. Instead of saying, “Maybe I’ll go to the gym sometime this month,” say to yourself, “I will go to the gym starting today!” Without a way to measure your success you miss out on the celebration that comes with having achieved something.

Attainable Goal Making

Above all, it is crucial that you set goals that are attainable with reasonable resistance. By setting realistic yet challenging ones, you hit the balance needed for your own personal development.

Relevant Goal Making

Now for a little perspective, where do you want to be 3 months, 5 months from now? Goals should be relevant to the direction you want your life and career to take. Keeping this in mind, you develop the focus needed to get ahead of the curve and stay motivated!

Timed Goal Making

One word, deadline. Despite whether you love them or hate them, deadlines work to increase sense of urgency and achievement will only come that much quicker when you set one in stone.

In the end, by de-mystifying goal setting it no longer feels like rocket science. And you begin to make smarter and more informed decisions about your life and wellbeing.

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12.30.21 | Community

Resolutions for 2022

One of the best ways to set yourself up for success in a new year is by making a list of resolutions before it starts. This tradition is a powerful way to articulate your values and can hold you accountable for your goals heading into the new year. In case you’re unsure of what to add to your to-do list, here are some resolutions you can take into 2022 to continue championing a vibrant lifestyle.

Start Something You’ve Always Dreamed About

Heading into the new year, make it a priority to make an ambitious dream come true. Not only is it essential to set goals for yourself throughout the new year, but achieving them leads to significantly rewarding experiences. Whether you want to head back to school, discover a new hobby or change career paths, don’t be afraid to take initiative of your life. Fulfilling dreams helps give your life purpose, control and meaning. And, if this isn’t the year to do it, when is?

Put Your Health First

Putting your health first encompasses a variety of choices that you can make throughout the year. It’s important to remember that your body’s health consists of both physical and mental elements. So, while making sure you try to incorporate moderate, regular physical activity into your life along with a variety of nutritious foods, taking care of your mental health is just as important. And, lucky enough, sometimes specific actions will go hand in hand with helping both areas of wellness.

Live in the Moment

If the past few years have taught us anything, it’s that we shouldn’t take anything for granted. We believe one of the most significant goals you should have in the new year is to live in the present. To do so, you must focus on the now. A few great ways to do this are by practicing mindfulness, performing meditation or simply performing random acts of kindness in your community.

We’re thankful to keep learning from the lessons that 2021 has taught us and couldn’t be more excited to see how our resolutions will play out in the upcoming year!

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08.31.21 | Community

The art of meditation and how you can benefit from it

In today’s fast-paced society, rife with uncertainty and change, devoting time to self-care and introspection is more important than ever. At Sage Collective, we support and encourage participating in spiritual or religious experiences as part of our 9 Ways of Vibrant Living. Meditating can be one such practice, revealing a sense of discovery and heightened mindfulness.

What is meditation?

Meditation is an ancient technique used by many for more than 3,500 years; historians have traced its utilization back to the formation of many world religions. The purpose of meditation is to help train oneself in practicing mindfulness while learning to better understand feelings and emotions to create a healthy perspective.

Meditating can feel uncomfortable and challenging at first, since it uses techniques that may be unfamiliar. However, this ancient tradition can lead to immense personal growth and understanding for those who find their groove in the routine.

Health benefits

Research suggests that meditating can have enormous positive effects on managing symptoms of anxiety and depression and reducing stress. Other conditions that can benefit from meditation include chronic pain, insomnia, high blood pressure and IBS. And while experts have yet to completely understand how meditation works, research clearly demonstrates the holistic impact it has on one’s health and well-being.

Tips for how to meditate

Get comfortable. Find a place to sit upright with legs crossed instead of laying down, as it can be easy to find yourself falling asleep. However, comfort is key for meditation, so avoid positions that may prove uncomfortable after several minutes.
Keep a timer. It can be easy to worry about time as you start meditating; setting a timer for small increments of 5 to 10 minutes of meditation can be an easy way to avoid that. Scheduling a specific time of the day to meditate can also help with consistency — leading to more beneficial results.
Focus on breathing. It can be an easy way to get into the flow of meditation. As you breathe, observe what it feels like as air enters your body and then leaves it.
Be open-minded. As a new experience, it may be hard to empty your mind during meditation. Emotions and feelings that might be uncomfortable may arise, but don’t ignore them; acknowledge their presence and slowly bring your focus back to breathing.
Don’t give up. It’s also important to remember that meditating takes time and practice to build as a habit, and expecting too much too fast can lead to disappointment. Hang in there, and discover just how much of a life-changer meditation can be!

There is no “right way” to meditate — it is a practice meant to be personalized for each individual and will feel different for everyone. For those looking to become more mindful, self-aware and gain better control over feelings such as anxiety and stress, meditation may be the technique for you.

If the art of meditation interests you, check out the video below. The 10-minute tutorial guides beginners through their first meditation and is narrated by a mindfulness coach and teacher, John Davisi.

A woman sits cross legged with her hands resting on the top of her legs – meditating.

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