Well, it turns out you can reflect, focus on your breathing, or just sit still for just a few minutes at a time and reap the health (and relationship) benefits of meditation. It can look different for everyone and still be effective! 

In this post, we’ve broken down what meditation actually is, why you should try it, and five practical tips for finding time to meditate on a busy schedule.

What is meditation, and why should I try it?

Kendra Cherry of Verywell Mind defines meditation as “a set of techniques that are intended to encourage a heightened state of awareness and focused attention.” These methods may include deep breathing, chanting, saying a prayer, practicing gentle yoga, or simply sitting still in a quiet place. Meditation is a centuries-old practice that’s often used for spiritual purposes, but you can also try these techniques independently of religion.

There are two types of meditation: concentrative and mindfulness. With concentrative meditation, you focus all your attention on a specific object or idea and tune out everything else. You can also just concentrate on your breathing to achieve a concentrative state. Mindfulness meditation allows you to make yourself open, aware, and accepting of the present moment—and any thoughts or emotions that come your way. You can use mindfulness to target different issues, such as depression or anxiety.

No matter which type you practice, meditation has various health and relationship benefits, like:

• Reduced heart rate and blood pressure
• Better stress management skills
• Improved memory and self-awareness
• Reduced anxiety, depression, and sleep issues
• More effective communication with loved ones
• And more

I’m pretty busy. How can I find time to meditate?

Whether you work long hours each day or are preoccupied with running kids to and from school and practice, finding time to meditate probably isn’t first on your list of things to do. But squeezing in a few minutes of mindfulness or concentration may be easier than you think! Here are a few practical tips for making meditation part of your daily life.

1. Schedule your meditations.

We remember to go to meetings, doctor’s appointments, and soccer games when we write them down in a planner or online calendar. So why not do the same for meditation times? By intentionally carving out a few minutes each day to concentrate on your breathing or become more mindful, you’re more likely to actually meditate. What’s more, you’ll prioritize your own wellbeing when you physically pencil in time to care for yourself!

So when should you meditate? The professionals at Mindful recommend setting aside a few minutes when you first wake up in the morning and just after sunset. Mornings are great for meditating because you won’t have to deal with as many distractions; for example, you don’t have to pull yourself away from your job before the workday begins, and you don’t have to wake the kids up for school yet. Just after sunset is a better time to meditate than right before you go to bed, when you’ll just want to sleep. However, this can be a signal to your body to wind down so you can reflect on the day. Everyone is different, so the key is to find the best time of day for you to meditate!

2. Power down as much as you can.

Even though you now know when to meditate, how are you supposed to ignore the phone ringing, text or social media notifications buzzing, and inbox filling up? Turning off your phone and computer, or putting them in another room, is the best way to remove these distractions. But if your job requires you to be on call, or you’re expecting a text from your child saying he’s on his way home, this may not be possible.

When you’re meditating, do your best to tune out non-emergency distractions that come up. For example, you can change your notifications so that Facebook messages and client emails make a different sound from phone calls you absolutely have to take. This will help you learn the difference between emergencies and noise—and with a clearer mind, you might be able to deal with that email more effectively after meditating.

3. Look for less-busy moments.

Sherry Chapman of Medium says a major problem with “busy culture” is we’re all so focused on being efficient and productive that we forget to be still. For parents and workers, it’s especially challenging to schedule meditation times or power down. So, Chapman suggests looking for moments in your day that are less busy, even if it’s just a few minutes (or seconds) at a time. This could come right after chaos—like turning in a big project or getting the kids to go down for a nap—where you have some breathing room to recover. Use these times to go for a walk, pray in your office with your eyes closed, or try yoga in your living room.

Headspace co-founder Andy Puddicombe has another tip for busy beginners: Attach meditation to another (preferably mindless) task you already do, such as brushing your teeth or applying makeup. Then, you’ll be more likely to actually meditate and make it part of your daily routine. You could also do some deep breathing while using the restroom, or visualize yourself on a beach (or another “happy place”) while waiting at the doctor’s office—other tasks that don’t require much thought but allow us a few moments of quiet and stillness.

4. Make it a family practice.

Whether you’ve just had a baby or you’re driving five kids around each day, carving out quiet time for prayer or mindfulness is more challenging once you start a family. But according to MindBodyGreen’s Lama Surya Das, parents are in a unique position because they now have children, which pushes them to live outside of themselves. And meditation is all about becoming more aware of the world around you, and not just yourself.

Instead of trying to separate meditation or prayer from time with your children, why not make it a family practice? You can do this by having a few quiet moments with them when you tuck them in, praying together in the car on the way to school, and even trying a parent-child yoga class. Your local family wellness center might also have a chapel for reflection and meditation. You’ll not only be able to find more time for mindfulness by incorporating it into family life; you’ll also teach your kids the importance of taking care of themselves!

5. Try a yoga class.

Yoga is an excellent way to pair mindfulness and deep breathing with physical activity like stretching, core work, balancing, and more. The practice can benefit your mental and physical health in a variety of ways, such as: 

• Decreasing stress and anxiety
• Reducing inflammation, pain, and fatigue
• Improving heart health
• Combating depression
• Promoting better sleep
• Increasing strength and flexibility
• Relieving migraines
• Promoting mindful eating
• And more

Check out your local gym to learn about yoga and mindfulness classes you can try.

With these five tips, you’ll master mindfulness and concentration and notice a positive difference in your mindset soon! If you’re just beginning to meditate, though, it’s important to avoid beating yourself up for missing a scheduled meditation time or getting distracted while trying to quiet your mind. Doing your best to become more open and aware of the things around you (even while slipping up from time to time) is better than quitting altogether! 

Not sure where to start? Try surrounding yourself with others who are learning to meditate by joining a prayer group, mindfulness session, or yoga class. Taking care of yourself is a lot easier when you’re in a supportive group!

With two locations in Lafayette, Indiana, the Lafayette Family YMCA is a community committed to healthy living and social responsibility. For more fitness tips and to stay up to date about YMCA events, connect with us on Facebook, Twitter, LinkedIn, and Instagram, or visit our website here.

The post Here’s Why (and How) You Should Find Time to Meditate appeared first on YMCA.

Regular exercise a few times a week is essential for seniors to stay healthy and keep moving. There are lots of benefits that accompany daily exercise for older adults, including an increased metabolism, more control over weight, reduced impact of illnesses and chronic diseases, and enhanced mobility and overall strength.

Daily exercise can even improve your memory and cognition, helping you maintain independence as you get older. It’s never too late to try new things and incorporate exercise into your daily routine. It might be more fun than you think — and open you up to new opportunities that you didn’t have before!

How much exercise should a senior get?

The CDC recommends that adults over the age of 65 get at least 150 minutes of moderate aerobic exercise, or 75 minutes of vigorous aerobic exercise, and two or more days devoted to strength training each week.

There’s no set rhyme or rhythm to what you can do to fulfill these health goals. Aerobic exercises are activities that increase your heart rate and get your blood pumping. Moderate aerobic exercise might include walking for one hour, while vigorous aerobic exercise might mean jogging for 30 minutes.

Weight training doesn’t only mean lifting dumbbells at the gym—although that would work, too! Weight training includes anything that involves resistance, such as situps and pushups, working with resistance bands, or holding yoga poses.

There are tons of options available to you that can fulfill these weekly exercise quotas. It all depends on your own level of health and fitness. Here are five ways seniors can stay fit!

1. Walking or Hiking

If it’s been a while since you’ve had a consistent workout schedule, walking can be a great way to get your body used to physical activity again. Taking a brisk walk around the neighborhood, or exploring a local hiking trail, can be a fun way to leave the house and get your body moving. This aerobic exercise in particular is great for improving heart and lung health, and walking can help clear a cluttered mind.

Walking and hiking are workouts that are fun to do with others. Grab your spouse or a close friend, and spend some quality time together while getting in your cardio for the week!   

2. Gardening

Gardening is an extremely rewarding way for seniors to stay fit that can quickly become a loved hobby. Spending time in the yard is a great way to get some fresh air while being active, and fresh fruits and vegetables are a healthy addition to any meal. Heavy digging, shoveling, and moving objects can even help fulfill strength training goals!

If you have bad joints, and the idea of kneeling down seems too difficult, try starting with raised garden beds and potted plants. This way, you can still reap the health benefits of gardening without hurting your knees or other joints.

3. Water Aerobics or Swimming

Swimming and water aerobics are a wonderful way to increase your heart rate and work your muscles without fear of injury. The water makes exercise easier on your joints, and the added resistance works all major muscles groups, focusing on core strength.

Joining a water aerobics class can help you stay motivated during your workouts and can contribute toward both cardio and strength training goals for the week. Integrating swimming and water exercises into your routine can also help increase bone density, which reduces your risk of developing osteoporosis.

4. Dancing

Dancing is a fun way for seniors to stay fit! Not only does dancing increase your heart rate; it also improves balance and coordination. According to a study conducted by the NCBI, regular dancing helped senior adults increase strength, mobility, balance, flexibility, and quality of life. It also helped decrease their risk of falls due to the increased motor skills they gained as a result of dancing.

Enrolling in a dance class with a partner, such as tango or ballroom, can be a great date-night idea that you both benefit from! Or, try joining a Zumba class with some friends for a more upbeat, fast-paced workout.

5. Yoga

Yoga is an excellent strength training workout that leaves you feeling refreshed and relaxed! Similar to dancing, yoga works to increase coordination, balance, and stability. Added benefits include improved flexibility and joint health, enhanced respiration, and lowered blood pressure.

Committing to a regular yoga class will strengthen and tone your muscles, while restoring balance and flexibility to your joints. Find peace of mind while getting in a workout!

As a senior adult, you don’t have to let your age limit the things your body can do. It’s never too late to keep trying new things, and a steady routine of healthy eating and exercise will help you achieve your goals. You only get old when you stop, so don’t slow down now!

With two locations in Lafayette, Indiana, the Lafayette Family YMCA is a community committed to healthy living and social responsibility. For more fitness tips and to stay up to date about YMCA events, connect with us on Facebook, Twitter, LinkedIn, and Instagram, or visit our website.

The post Five Ways Seniors Can Stay Fit appeared first on YMCA.