How to deal with depression in fall season? Outdoor activities!

In times of the coronavirus epidemic, practicing physical activity is much more difficult. The best and safest option is to train outdoor keeping safe distance from other people.

Running in the field meets both of these conditions and has very positive effect on our health. First of all, it reduces the risk of heart disease and, through better blood supply, strengthens joints and bones.

There is no need to convince anyone that apart from the beneficial effects on our health, running has a positive effect on our well-being. During exercise, endorphins are produced, which very quickly reduce the level of stress that appears in our everyday life. This is not the only advantage, because the “side effect” is burning excess calories and improving the appearance of our figure, which has a very positive effect on our self-esteem, and this adds confidence, which we so often lack during autumn and winter seasons.

For people who are just starting their adventure with physical activity, or returning to it after a break, long walks or jogging are recommended at the beginning, which are propose as an introduction to running training.

And for those looking for excuses, we would like to remind you:

There is no bad weather, there are only bad clothes .

Nordic Walking – a way for an active autumn!

Nordic Walking is a physical activity involving the whole body. The movement is very natural and moderate effort therfore everyone can cultivate it. Learning doesn’t take long and you can start right away.

The form of walking with the activation of the upper body has many advantages and is especially recommended for people who are just starting their adventure with sport and is also recommended for seniors. So it is no surprise that Nordic Walking is so popular and cultivated on a mass scale, especially since it is freely available – all you need is a pair of poles and enthusiasm for work.

The benefits of this sport include: improvement of efficiency, circulation, improvement of the whole body and a visible improvement in physical condition.

The social aspect is also important. Nordic Walking is an ideal way to spend time with friends or a place to meet new people.

The upcoming autumn is the perfect time of the year to start your adventure with this beautiful discipline.

Who can attend the U3A?

The University of the Third Age is an international movement whose aims are the education and stimulation of mainly retired members of the community—those in their third ‘age’ of life. It is commonly referred to as U3A.

There is no universally accepted model for the U3A. Its original conception in France as an extramural university activity was significantly modified in the United Kingdom where it was recognized that most people of retirement age have something to contribute and the emphasis has been on sharing, without formal links to traditional universities.

Typical courses include Art, Classical Studies, Conversation, Computers, Crafts, Debate, Drama, History, Languages, Literature, Music, Sciences, Social Sciences, and Philosophy. Some study groups do not have a prepared syllabus, but draw on reports of current affairs in their topic subject to prompt conversation and research. Some groups are designed to cross disciplinary boundaries, for example, combining Society, Technology and Science in a fashion not practical in more formal academic environments.

Dear seniors, you can be students again!

Shopping traps!

What to look at when you go shopping?

There are many factors to think about when you go shopping:

  • Price of the product.

Cheaper products usually have many unhealthy components, e.g. quinoline yellow (E104) or amaranth (E123), that can cause deposition of calcium in the kidneys. You don’t have to take a whole encyclopedia when you go shopping – however it is important to remember that ingredients are listed in descending order. The ingredients that make up most of the products are listed in the beginning.

  • Promotion.

It is important to remember that sellers use this technique to make the buyers get a certain product. Promotion can be used in many ways like price (lowered), additional products (buy one get two), long term profit (loyalty cards, stickers, etc.).

Each of these techniques is used to sell the products faster. Remember that this can mean the product will be overdue soon. Risk – you will eat more than you wanted to.

  • Seasons.

Remember that every seller wants to adjust to the consumers’ needs. They are ready for every day of the year e.g Mother’s Day, Father’s Day, Grandparents’ Day, Valentines. If seniors don’t have a shopping list it’s easier for them to buy something unnecessary.

Good habits for shopping:

  • Write down what you need to buy.
  • Take a pen to cross out the products you’ve already got.
  • Don’t go shopping hungry because you’re more likely to buy more food.
  • Necessarily take a bottle of water with you to have something to drink.
  • Be aware of the signs “SALE”, “ONLY TODAY”, “BUY ONE GET TWO” etc.
  • When reading the label remember about the descending order of the ingredients.
  • Avoid palm oil and glucose-fructose syrup.
  • Remember about seasonal fruits and vegetables.
  • Buy natural, semi-fat dairy.
  • Don’t buy ready meals.
  • Be sure what you’re buying – it is going to be on your plate later.

How to read labels on products?

  • Name of the product – allows to identify the product.
  • Nutrition claim – additional information for products that meet certain criteria. Includes: “Low in…”, “Without…”, “Vegan” etc.
  • Ingredients list – lists of the ingredients used in making the product. They are listed in descending order. That means that ingredients in the beginning are the main components. Components that can cause an allergic reaction are marked or underlined.
  • Nutritional value – this information tells you about the amount of calories and other nutrients. It is usually calculated per 100g or 100 ml so remember to compare it with the weight or size of the whole product.
  • Expiration date – written on products with a short lifespan like yogurts, milk etc. After the date you should not consume the product because it can negatively affect your health.
  • Date of minimum durability – until this date, the product is best. It doesn’t mean that you can’t consume it after the date.
  • Storing conditions – this information is written when a product needs to be stored in certain conditions.

European Week of Sport

Every year, from 23 to 30 September, the Week encourages European Citizens to #Beactive by building healther lifestyles that help participants to stay feat all year long.

For five years, the European Week of Sport has helped tackle the inactivity crisis by encouraging Europeans to embrace a healthy and active lifestyle. Launched in 2015, the European Week of Sport was created in response to the worsening inactivity crisis. Despite sport and physical activity substantially contributing to the wellbeing of European citizens, the level of physical activity is currently stagnating and even declining in some countries.

This is why the European Week of Sport exists – to bring awareness of how important an active lifestyle is for everyone. Regardless of who we are and what we do, even slight increases in regular, physical activity can have a profound impact on our long-term health. The Week is designed to give people across the world a springboard into being active!

Read more: https://ec.europa.eu/sport/week_en

Yoga – physical activity – fresh air – social distance

Stretching exercises outdoors with the current aura is a great idea!

Yoga is also great training for right posture and give us greater control and protection against falls. Don’t forget about breath control. Adequate oxygenation is necessary for the proper functioning of our body, our memory and brain functions are supplied with oxygen, breathing techniques are also useful in situations of increased blood pressure.

Stretching exercises should be done for at least 10 minutes 2 times a week. Stretching should be based on holding in a given position for 10-30 seconds (do not stretch to the point of pain)

Regular yoga exercises increase muscle strength and range of muscle movement. They stabilize posture and straighten the figure, support cognitive processes and teach you conscious breath.

Are you motivated? 🙂

How to drink water?

It’s getting warmer outside, so proper irrigation is very important.

How to drink water?

Drink water by sitting down.

If you are drinking anything while standing it goes straight into the lower esophagus. Esophagus is being closed at the two ends by two rings, those rings are known as sphincters. When you drink water while standing it hits the lower ring i.e. lower sphincter, this constant process causes expansion of lower ring which is not good for the digestion process.

Drink water slowly sip by sip.

Drinking water continuously doesn’t allow the proper amount of oxygen to mix with water and we don’t get adequate amount of oxygen.

Consume  water throughout the day, sip by sip after adequate intervals.

If we drink more water at a time, our body is not able to absorb the whole amount of water and most of it will run out through excretion.

Don’t drink very cold water.

Drinking very cold water affects the digestion system. Our body requires internal stomach heat for proper digestion. The cold water affects the stomach heat, which is digesting the food, therefore room temperature water is always advised by the experts. Warm water is always beneficial for our body as it helps in digestion and warm water is less affected by the germs.

Don’t consume water after meal.

It is advised by the dieticians that we should not consume water after our meal for at least two hours. Again the reason is same, the body needs the stomach heat for digestion. If we drink the water immediately after the meal, it decreases the stomach heat and causes indigestion problem. It is advised that you can take a sip or two while having a meal, Because it helps the body acids to easily dissolve the food intake. Always consider your stomach divided into three parts, the half part of the stomach to be filled with the food i.e. our meal, second quarter should be filled with water and the remaining quarter of the stomach should be empty.

Always keep a proper supply of water to your body.

If you are allowing your body to be thirsty then it is not good for health, As we all know that thirst is the natural indication of dehydration process, never allow your body to feel so thirsty.

How much of water you should drink in a day?

Consumption of water by an individual mainly depends on his body weight and the climatic conditions in which he lives. We should deliver 30 ml of water per 1 kg of body weigth. Considering an average individual whose weight is around 60 to 70 kg, should drink about 8 to 10 glasses.

Train your brain

Our brain needs a constant mind exercise which we could also characterize as a mind aerobics .

Find few minutes to train the brain of your senior .

Memory games:

***Finding opposites***
When you say the word, senior has to tell the opposite of this word.
Example: the trainer says new, the participant says old.

***Retelling sentences backwards***
You tell a short sentence. The senior tries to repeat it, but backwards.
Example: You say ´My house is in the countryside.´ The senior says: ´Countryside the in is house my.´

***Matching words with colours***
You say a certain word and the senior has to say the colour/colours in connection to this word.
Example: tYou say ´sun´, the senior says ´yellow´.

Good luck!

Best practices – volunteering!

One of the best practices that has been successfuly implemented in Slovenia by our partner – Ljudska univerza Rogaska Slatina – is engaging seniors as volunteers to conduct different classes for seniors.

Older people have wide knowledge and huge experience, they are specialists in different areas and they have hobbies they want to share. Engaging in this type of volunteering brings a lot of benefits for the senior but also for the older audience who can strongly identify with the „teacher”. Retired people may feel needed again, they can find a sense of their life and above that encourage their peers to learn, to discover new thing or just to go out from home.

LURS „hires” older volunteers and let them organise meetings for seniors. Anton and Bernard are engaged, creative and positive volunteers who we should take an example. Anton runs sport classes for seniors cause he wants to be healthy but also wants other people to be more active. He is an expert in Nordic Walking so he takes his attendees for long walks at fresh air. Bernard is a retired policeman whose hobby is nothing else but … cooking. He wants to teach seniors how to cook tasty and healthy so he conducts culinary workshops. „I want to share my passion with others and because I have a lot of free time I decided to organise this workshops. There is nothing better than seeing people happy” said Bernard.

During pandemia Bernard organises culinary classes with his group online.

See how it looks like:)

https://www.facebook.com/ljudskarogaska/videos/616862989040832/UzpfSTE4MTE3MzgxNjA5MjY4OTo1Mjg1NDQ0NDEzNTU2MjM/