Why Movement is Key to Healthy Aging …and how to add fitness to your routine easily & effectively Kate Voiles, Certified Health and Lifestyle Coach Aging can be a beautiful and rewarding process. It is important to take steps to stay healthy and active as we age. Fitness and movement can play a vital role in helping us age with grace and wellness. There are many benefits to being physically active as we age. Exercise can help us maintain our strength, flexibility, and balance. It can also help reduce our risk of chronic diseases and can improve our mood, sleep quality, and overall sense of well-being. The first in the 2023 Series of Mancos Wellness Talks, “Why Movement is Key to Healthy Aging” focuses on fitness and the benefits to our bodies, minds, and lifestyle as we age through the decades. Humans are meant to move. All of our systems are designed to move and only function properly when we do. Kate Voiles, a Certified Health and Lifestyle Coach, will show us how the mind is the first step on the road to wellness and how it is interrelated with movement. The goal is to create a healthier, happier mind, brain, and body in a simple and effective way. Kate will give us easy ways to live a naturally healthy life without feeling deprived. She will also show us how to combine movement with stress-relieving techniques and mindset shifts to help create routines for healthy habits and lifestyle. Whether you're an Olympic athlete or a couch potato, you'll benefit from these combined daily practices! Date: Wednesday, July 19, 2023 Time: 6pm Location: Mancos Public Library. The Mancos Wellness Talks are hosted by Cloud Goddess Enterprises and Mancos Public Library. As always, The Mancos Wellness Talks are free and open to the public! Kate Voiles Certified Health and Lifestyle Coach Owner, Aspire Life Wellness How do health coaches work with clients? In the gym, meet in person or online to help keep their client aware and on track of their desired healthy lifestyle and coach them through their mental blocks. Why a health coach? Kate was diagnosed with SSCD, with a CT scan in Jan of 2019, a condition where holes are found throughout the inner ear encompassing bones. It wreaks havoc with your vestibular system, creates sound sensitivity, bodily sounds are heard, and creates overwhelming stress on the brain. When looking at a half million worth of brain surgeries, out of state, with a year recovery time, with no guarantees, at 54, she set out to look at natural ways of dealing with this condition. This brought her to researching and learning- then receiving her certification as a health and lifestyle coach. Kate continues to learn all she can, and is currently in a certified physical fitness personal trainer program. Kate has a Facebook page where she freely gives wellness tips to help her members. You are welcome to join: Team Fabulous! Women’s Wellness, Beauty and Empowerment. IG: aspire.life.wellness Website: AspireLifeWellness.com

1. Aspire Life Wellness
Kate Voiles, Certified Health and Life Coach
Specializing in Healthy Habit Change

2. WELCOME!
Thank you for attending the Why Movement is Key to
Healthy Aging Presentation!
Today’s goal. Empowerment over our own wellness.
What is Aging? What are the two different types of age.
What concerns do we have regarding aging?
Why activity is critical to our overall wellness.
How to overcome some exercise barriers.
How can we begin -or begin again- a healthier movement
habit (as well as some other important ones)
Background on what aging is, how to encourage wellness as
we age.
How to exercise effectively and understand how to begin
reducing your biological age tomorrow!
Easy, effective ways to create a healthier you – now and
reduce the risk of age-related disease and illness in the
future.
First why am I here speaking to you today?

3. Did you know?
Exercise relieves stress by boosting chemicals that RELAX & NOURISH the BRAIN. Blood flow,
sending nutrients and hormones to relax and promote cognitive function.
Research established that aerobic exercise enhances flow of blood to the BRAIN and enhances
function of many NEUROTRANSMITTERS involved in COGNITIVE FUNCTION. It also helps
develop NEW neurons and mitochondria (engine of each cell).
Activity improves blood flow to ALL our Organs & Tissues making them more resilient to stress.
Protects and Strengthens!
It’s basically free. Movement is the most powerful gift you can give yourself. It strengthens
every part of you, helps relieve stress, encourages feel good hormones to flow, helps mood,
assists in maintaining a healthy weight, strengthens bones, nourishes organs and every cell in
your body.
Activity helps with cognitive ability, reduces risk of many age related illness and diseases,
encourages deep sleep which is when our bodies actually clean the brain of waste, assists with
insulin resistance, cardiovascular health, helps body to combat inflammation, balances
hormones, engages the lymphatic system, combats anxiety, mood swings and depression.

4. MINDSET MATTERS
So, if regular exercise (activity, movement) is SO CRITICAL to our overall wellness, why do so many of us struggle to do
it?
First of all, our brains are first and foremost focused on SURVIVAL. Programmed for storing energy for an emergency.
We aren’t really lazy, as it is programmed in our DNA and our primal brains (Survival Brain vs. Human Pre-Frontal Cortex)
prioritize to reserve energy. Long ago we were using our emergency mode much more often!
Now, in modern times, the term “use it or lose it” is absolutely correct. Since we are not in emergency situations very
often where we must run away from danger, etc.
The body and brain report back and evaluate if something is being utilized or not. It then decides one of two options.
GROW or DECAY.
Yes, that’s the efficient system at work. Why would you need to waste vital nutrients on something not begin used.
Use your muscles, they grown lean muscle mass.
Use your brain it will grow new connections & new neurons, and make new Mitochondria (those engines inside the cells
that create energy for all life). In this way, we definitely can re-wire (re-program our minds to serve us better).

5. Seeking Pleasure
Our brains are also wired to seek pleasure, along with survival.
So we must associate pleasure ie. positive feelings and emotions with ACTIVITY. It
is imperative if one desires to exercise more regularly, to associate it with feeling
good and empowered.
The brain loves to feel good and even though dopamine and endorphins are
released with activity, the brain must remember how that feels before you begin
the activity.
Our culture has changed this “feel great movement” into a chore, and therefore
it has been often wired as a negative into many of our brains.
However, once the body is in regular motion, it better remembers the feel good
emotions associated with movement. It becomes who we are.
So, if you are just beginning or getting back into regular activity, we must slowly
build or re-establish, these connections. After all, willpower only goes so far until
we are back to our established habits.
Create new habits which become who we are, rather than forcing ourselves to do
certain things because we should (a chore).
Joy and Stress live in different parts of the brain.
“Sitting & Stressing” is the new Smoking. What to do when this happens…

6. The Brain, Mind and Wellness
Activity is truly the most important health practice you can do for your brain. Both with movement and cognitive function. We are working out
the brain and making it strong.
What’s good for our muscles, is good for the brain! When we challenge muscles to develop lean muscle mass, we actually strengthen our brain -
increase BDNF – BRAIN-DERIVED NEUROTROPHIC FACTOR as well. BDNF plays a role in neuron survival & growth, serves as neurotransmitter and
aids in plasticity, which is essential for learning/memory (re-wiring).
So, both aerobic and strengthening exercises are imperative for our brain.
Exercise improves memory. It enlarges the Hippocampus in charge of memory formation and retrieval.
Our mind controls the BRAIN. Mind vs Brain.
If you have resistance to movement, we must understand what the underlying reason(s) for lack of activity, and do all we can to support a
healthier lifestyle. Perhaps a mindset shift has to happen?
It’s all a cycle. When we sleep well, nourish our bodies with what they need, engage in regular movement, mind our thoughts, manage stress,
they all work to help each other out and create momentum. But, the opposite is true. One can also affect the other by slowing it down or taking
a negative turn
This is why it is vital to keep all components of WELLNESS IN MIND.
- Positive Healthy Mindset
- Regular Activity
- Effective Hydration/Nourishment (food and other ways)
- Regular Healthy Sleep
- Continuous Stress Management (Release and Limit)

7. Movement Guidelines
Begin by being aware and mindful of your healthy habits.
Start by counting your daily steps (strides) if possible. 7500 (3miles) is a fine goal to
motivate you. If that is easy, work up to 10,000 (4-5miles) steps a day on a fairly regular
basis. Make it fun and enjoyable, again not a chore. Remember you walk more than you
think doing normal everyday stuff!
Move to feel good. Don’t over do it. Don’t do things you dislike. Add a positive like your
favorite music. Motivate and encourage yourself!
Begin aerobic exercise: Heart Rate 60-70% of Max heart rate, 20-30 min 4-5 times per week
as a guideline. (220 minus your age = max heart rate)
Strength Train / Resistance work – 1-2 per week then add another if possible. Challenging
your muscles actually challenges your brain remember and strengthens bones. It’s easier
than you think. I’ll show you how to do it throughout your day and no one notices!
Don’t forget to stretch! Stretching is part of movement!
Mix it up. Do what you enjoy – try something new. Pilates, Yoga, Tai Chi, Swim, Walk, Hike,
Bike, Home work-outs, gardening, even cleaning the house with ankle and wrist weights
count! Make room for a walk before dinner…

8. NOURISH Your Brain & Body
A Poor Diet Feeds the Gut, and STARVES the Brain. BOO!
Dementia / Alzheimer’s is on the rise - By 2050, they forecast 1 out of 3 will have
dementia. We need to take better care of that amazing computer between our ears!
In the top 3 precursors to dementia is INACTIVITY.
So let’s get moving, remove those blocks and make it fun, rewarding and do it
throughout your day (I’ll show you in a moment)
It is NOT an all or none thing. We just move whenever we can! We enjoy it. We will
reframe it as a joy, not a curse or chore.
Nourish by eating more real foods, watch the processed foods and refined carbs.
Prioritize movement by moving body every few hours and give yourself breaks to move
specifically. SELF CARE IS IMPORTANT!
Hydrate well. Electrolytes (Stevia based no sugar)
Reduce Chronic Stress – Calming stress, reducing and dumping stress practices like
meditation, exercise, rest, social time, seeking joy.
Quality Sleep – 8 hours is ideal with approx. 20% REM, 20% Deep sleep. Deep sleep
happens early in the sleep cycle so going to bed early helps. Why is Deep Sleep so
Important?
Healthy MITOCHONDRIA is key in maintaining a quality of life as we age. Mitochondria
are the engines of the cell that are the catalyst for all energy.

9. Kate’s BRAIN & BODY Quick Work-Outs!
1. Breathe Expansively.
2. Get Mind Focused. (Rub fingertips together)
3. Think of something you are GRATEFUL for.
4. Begin by raising your heels and stretching your arms above your head.
5. As you breathe, imagine breathing in goodness, calm, peace, joy, creativity, etc.
6. Breathe out imagine stress leaving your body and any stress being removed.
7. Begin your movement of choice. Power slides, squats, jumping jacks, step
jacks, butt kicks, side bends, marching, standing crunches, etc
8. Focus on how your body is incredible to do the things it can do. Think about
what a gift it is to be able to move with so many options.
9. Focus on positive but true statements. Positive thinking doesn’t work if you
think you’re lying to yourself. Remember this will build self-esteem and self-
confidence. Think about how you are doing what is best for you – now and for
your future. Give yourself a big pat on the back for starting a new healthy habit
that research has shown mental and physical benefits.
10. Repeat every 4 hours throughout your day. Set a plan the day before and set
timers on your phone until it becomes just what you do!

10. The Pillars to Successful Aging
Chronical Age is important. OUR CELLULAR AND BIOLOGICAL AGE IS
WHAT COUNTS.
We have the power to control our biological age through the health
choices we make!
1. Engage in Physical Regular Activity
2. Partake in Nutritious Food and Effective Hydration
3. Focus on your Purpose, set new and exciting personal goals. Keep
learning new things and try new activities. Find new interests.
Evolve. Grow. Aspire!
4. Reduce and Limit Stress
5. Establish a Support network. Seek Supportive relationships and
coaches if desired.

11. Habit Change Becomes Automatic
Why work with a Coach or Trainer, Certified in Habit Change?
We are trained to help a person transform.. To actually
become the healthy empowered human they desire to be.
As we work with the whole person – the body, the mind,
beliefs, thoughts – and empower a client, to help clear
mental blocks, make healthy choices automatic, so they don’t
have to use willpower.
We can also help with health hacks, hydration hacks – easy
steps on the road to wellness. Health Coaches work along
side your practitioner to help you succeed with desired goals.
This builds self-confidence and makes it easier to create a
healthy lifestyle – enjoying, living, feeling as good as you can.
You are in the drivers seat. You make the changes you want
to make!
Remember! Before beginning any nutrition or exercise
program, please consult with your health care provider or
practitioner.

12. Thank you for joining me today!
Please feel free to reach out with any questions!
You’re invited to join my Facebook Women’s Empowerment Page
Team Fabulous! Women’s Wellness, Beauty & Empowerment
Also Note: Aspire Life Wellness works with RN & Functional Medicine
Practitioner, Maria Litvin. She can run tests and talk over results and
guidelines. She mails you an in home test, with saliva or a blood spot, for
example, you can run many tests.
If you are interested in Homeopathic MD with bio feedback, Dr. John
Partenope in Durango.
I hope this has encouraged and empowered you!
Kate