Walking is the most common means of travel and one of the best and most common means of exercise.

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Lisa has been running for almost 20 years participating in races all over the country from 5k's to Marathon's. She has run over a dozen marathons with the goal to run a marathon in every state! She’s completed Boston twice, ran NYC Marathon, Goofy's Challenge and placed 3rd... More

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Have you ever experienced a phenomenon called "tip of the tongue"? It happens when you have a word you are trying to recall, but can't. It feels like the word is on the tip of your tongue.
It happens to all of us but as we age, we often think it is related to memory loss. Good news! It's not. It's due to our language production.
"Older adults sometimes worry that tip-of-the-tongue states indicate serious memory problems but this is a misconception: tip-of-the-tongue states are not associated with memory loss," says Dr Segaert. "In fact, older adults usually have a much larger vocabulary than young adults. Instead, tip-of-the-tongue states occur when the meaning of a word is available in our memory, but the sound form of the word can temporarily not be accessed."
Dr Segaert conducted a study at The University of Birmingham study -- carried out in collaboration with the University of Agder in Norway, the University of Leuven in Belgium and King's College London and found that older adults' aerobic fitness levels are directly related to the incidence of age-related language failures such as 'tip-of-the-tongue' states.
Specifically, "In our study, the higher the older adults' aerobic fitness level, the lower the probability of experiencing a tip-of-the-tongue state.
"Importantly, our results also showed that the relationship between the frequency of tip-of-the-tongue occurrences and aerobic fitness levels exists over and above the influence of a person's age and vocabulary size."
This study is beneficial in that it shows a relationship between fitness and language skills. Many studies have shown the health benefits of exercise as we age but we now know that fitness can help us maintain our language skills as we age.

High intensity interval training has been described as the "holy grail" of exercise. It's a short, intense period of exercise that is known to burn more calories, break through plateaus and shed pounds.
While it can in fact burn more calories than your normal workout routine because you are really pushing yourself during those period of high intensity, there is a new claim that is really making headlines now. High intensity interval training can reverse ageing.
But can it really?
There was a research article published in the journal Cell Metabolism in March, 2017. The study found that HIIT reverses signs of aging at the cellular level, which is true, but it doesn't explain the entire picture when it comes to ageing.
According to Popular Science, this study found that the participants who participated in HIIT workouts for 12 weeks improved several general markers of health, like insulin sensitivity and muscle strength. It also reversed some changes in protein expression that are linked to aging, including some related to mitochondrial function. Mitochondria tend to worsen as we get older so improving their effectiveness helps to fight off the effects of ageing.
As the author of the Popular Science article, says "What’s still missing is the link between these cellular findings and meaningful outcomes for people. It’s great that HIIT helps our mitochondria to work better—it can only help our overall health. But it's hard to say exactly what that improved mitochondrial function will mean for you personally."
Bottom Line? HIIT exercise is a great tool for your exercise tool box. But it's not the only tool. Continue to do your regular workouts and add in HIIT training a few times a week to burn more calories and keep things fun. Continue to eat well and live a healthy, active lifestyle. All of these activities combined are the best way to age gracefully.
Download a free HIIT walking workout that I createhere.

Fitness trackers that can be worn on your wrist are very popular because of their convenience and ease of use. They can track several fitness markers, such as distance traveled, steps taken, calories burned and heart rate.
A new study set out to determine if these wrist worn fitness trackers are as accurate at tracking heart rate as the old fashioned chest strap heart rate monitor.
Researchers tested five different wrist worn fitness trackers across various types of exercise and intensity levels.
They found that "the standard chest strap was the most accurate regardless of the intensity of the workout or whether someone was using the treadmill, elliptical or stationery bike."
50 volunteers participated in this study and they tested the Apple Watch, Fitbit Blaze, Garmin Forerunner 235, and TomTom Spark Cardio. Volunteers were tested when doing light, moderate and high intensity exercise performing three types of activities, including the treadmill, stationary bike and elliptical.
The chest strap monitor closely matched readings from the electrocardiogram (EKG), which is the gold standard for measuring the heart's activity.
The wrist worn trackers were acceptable at reporting heart rate when at rest or on the treadmill but were inaccurate when tracking heart rate on the bike or elliptical.
What's useful about this study is that we are in an age of self monitoring our physical activity and health. Wrist worn fitness trackers are easy to use, to wear and are reasonably priced. But, we need to realize that they may not be as accurate as we believe them to be.
Due to the small sample size of this study, more research is needed to verify these results.
It certainly is an interesting area of research and I do believe that we will continue to see more research assessing the accuracy of wrist worn fitness trackers.