Baby boomer, complete health fitness and nutrition facts: STRESS The world we live in is becoming more and more complex, fueled by rapid change and the need to constantly respond and adapt to it. In the face of 24-hour news cycles, social media, and increased demands for productivity, stress is on the rise. According to the Global Organization for Stress, most of the world is affected by stress and stress-related complications (deVries & Wilkerson, 2003). Stress levels in the workplace are rising, with 6 in 10 workers in all major global economies reporting that their workplace-related stress is increasing (Birhanu et al., 2018). And that workplace stress is taking its toll, with stress-related illnesses rising in turn among all segments of the population (Fink, 2016). Constant unmanaged stress and anxiety is harmful to both the body and mind and may elevate the risk for chronic disease (Yaribeygi et al., 2017). However, regular physical activity and exercise have been shown to help control and manage stress and anxiety (Rebar et al., 2015). Any form of physical activity or exercise can act as a powerful stress release and is perhaps the “best medicine” to help relieve stress. One way regular exercise helps reduce stress is by the brain releasing endorphins that are associated with pain reduction and feelings of increased well-being and happiness. Additionally, the ability of exercise to help lower and control heart rate and blood pressure makes it an important countermeasure to stress and anxiety. For those reasons, the role of physical activity and exercise in helping to relieve and control stress is extensive and convincing (Stults-Kolehmainen & Sinha, 2014). NASM

Senior Fitness Specialists are fitness professionals (CPTs) who perform individualized assessments and design safe, effective, scientifically based, and individualized exercise and conditioning programs for older adults who present with no medical or special needs or who have been medically cleared for exercise. They provide guidance to help clients achieve their personal health, fitness, and performance goals via the implementation of exercise programs, general nutritional information, and suggestions for lifestyle modification. They hold a current emergency cardiac care (cardiopulmonary resuscitation) certification and respond appropriately during emergency situations. Senior Fitness Specialists do not diagnose or treat areas of pain or disease, and they refer clients to other healthcare professionals when appropriate. Senior Fitness Specialists abide by NASM’s Code of Professional Conduct at all times.

Cognition and Quality of Life A physically active lifestyle has been associated with improved quality of life as well as having a lower risk of age-related cognitive decline. It has been postulated that improvements in blood flow, hormones, and brain activity may be responsible for these improvements. For example, exercise increases blood flow to the brain, which affects areas of the brain responsible for mood, stress, and motivation

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Individuals who are vegan or vegetarian will need to include in their diet a diverse range of plant protein sources to obtain adequate amounts of all essential amino acids. Most vegetarian sources of protein lack one or two essential amino acids. However, an assorted range of vegetarian proteins can ensure that essential amino acids lacking in one food source are provided by another, such as combining rice and beans. This is called mutual supplementation. It may be helpful to reinforce the importance of a varied and balanced diet for health and performance and for adequate protein intake. STRETCH YOUR KNOWLEDGE Grains, legumes, nuts, seeds, and vegetables are all considered to be incomplete sources of protein as they contain some but not all of the essential amino acids. However, they differ in their composition. For example, beans and vegetables are limited in methionine, nuts and seeds are limited in lysine, corn is limited in both tryptophan and lysine, and grains are limited in lysine and threonine. Eating a balanced mix of all these sources can help to ensure that all essential amino acids are provided in a vegetarian diet. Note that complementary proteins do not have to be eaten at the same meal; it is sufficient if they are eaten over the course of the same day for mutual supplementation.