My guess is most people read The Blue Zones: Lessons for Living Longer from the People Who've Lived the Longest as they would any self-help book.  If that is the case, they are missing author Dan Buettner's most compelling point.  The photogenic, engaging journalist with a history of prize-winning, international media stunts isn't just interested in changing people's behavior to match that of the 100 year-olds he found living vibrant, active lives in Sardinia (Italy), Okinawa (Japan), Loma Linda (California), and Nicoya (Costa Rica).  He wants to transform whole communities into blue zones where the physical, social, and cultural environment leads naturally to healthy behaviors and longer lives.

After thirty years in public health, and four as a Pilates instructor, I am more than a little intrigued by Beuttner's ideas.  He seems to be saying good health dwells not just in the individual, but in our communities.  He's certainly not the first person to assert this.  I stumbled across a quote attributed to Wendell Berry some years ago that expresses much the same sentiment.  "I believe that community--in the fullest sense, a place and all its creatures--is the smallest unit of health, and that to speak of the health of an isolated individual is a contradiction in terms."

What sets Bueuttner apart is he's taking his ideas directly to the street.  In a project with AARP, Buettner brought the lessons from the blue zones to an ordinary American town--Albert Lea, Minnesota.  After a little less than a year, residents of Albert Lea were seeing positive changes in their health and well being--changes already reflected in lower costs for providing health care to city workers.  Now Bruettner is inviting other cities to join what he calls the Vitality Project to see if the blue zone benefits can be transplanted to other American communities.

While I'd love it if my hometown joined Bruettner's initiative, no one needs to wait for official permission to take advantage of--or work to increase--the blue zone characteristics of her community.  As a fitness professional I would even argue it is my responsibility to look beyond the confines of my studio for ways to increase the health and well being of my clients.  Implementing the larger lessons from the blue zones could improve the health of not only my clients, but their families, and even their neighbors. 

For practical application, Buettner condensed the nine common denominators found among the lifestyles of the long-lived people living in blue zones into four principles; move naturally, right outlook, eat wisely, and belong.  We can all look for ways to bring these blue zone behaviors into our own lives.  Even more important, we should be working together to improve health for everyone by making our communities more like blue zones.

Move Naturally

No one will be surprised to learn regular exercise is associated with longevity.  But blue zone residents don't belong to fitness centers or employ personal trainers.  Instead of exercise regimens, Bruettner's centenarians move their bodies every day in the course of their ordinary activities.  Rather than spinning on a stationary bike or running on a treadmill, residents of blue zones do things like walk to work and the store, garden, clean house, swim to catch fish, and knead bread.  Compared to most people, they "live rewardingly inconvenient lives," according to Bruettner.

A couple years ago I was forced out of my car by a broken shoulder.  This mishap helped me discover how many of my errands I could do on foot.  I now walk to the market, to the bank, the post office and the cleaners.  I walk to use public transportation accessible from my home.  Lucky for me, I live in a safe neighborhood with sidewalks, street lighting, and lots of storefront businesses.  I can catch a bus one block from my house and the rapid transit station is just three blocks away.   In other words, my environment supports my ability to move naturally.

People who live in less safe neighborhoods without sidewalks, lighting, and public transit are understandably less likely to walk.  Parents in such neighborhoods may be reluctant to let their children play outside or walk to and from school.  Left to adapt individually to an environment perceived as unsafe, people drive places they could otherwise walk.  Expanding public transportation and making communities more conducive to walking are changes that require residents and institutions to work together. This is not something one can change acting alone.

In Albert Lea, the city built and repaired sidewalks.  Parents organized 'walking school buses' in which an adult escorts groups of children as they walk to school.  About 700 people joined walking groups.  People are moving more and getting healthier as a result.

As fitness professionals, we should be involved in community efforts like these to make exercise more accessible to everyone.

Right Outlook

Bruettner's second major observation of the centenarians living in blue zones is their serenity.  These people do not sweat the small stuff.  They take time to enjoy simple pleasures, appreciate the blessings in their lives, and experience satisfaction from the work they do.  An apparent elixir of life, waking up everyday with a purpose is not the norm for many of the older adults living in our age-segregated and youth-oriented culture. 

Contrast this with the blue zones residents.  One of the blue zone centenarians takes the bus each Saturday to the market to buy ingredients and then prepares a big pot of soup which his extended family eats together every Sunday.  But Don Faustino's weekly ritual is not a chore, the 101 year-old Costa Rican great-great-grandfather has been doing the same thing every week for 40 years and considers it the highlight of his week.

We may not be able to ensure that every person has a plan de vida like Don Faustino's.  We can recognize the importance of purpose in people's lives--particularly the ability to feed one's family-- and work to make sure more people have access to satisfying employment and meaningful volunteer opportunities throughout their lives.

Eat Wisely

Following the dietary lessons learned in the blue zones has implications both for personal and planetary health.  Increasing the space on our plates taken up by plant based foods is better for our bodies and reduces the environmental burden caused by producing food from animals.  All things being equal, making the shift to a healthier diet is simple--eat more plants.  But things are far from equal. 

While blue zone residents prepare and eat the vast majority of their meals at home, only about a third of American homes cook more than one meal a day.  Modern schedules put a premium on convenience and the marketplace provides myriad cheap ready-to-eat, microwavable, and fast foods packed with calories and salt but little true nutrition.  Many Americans live in "food deserts" where fresh fruits and vegetables are not available, but potato chips and soda are sold on every corner.  Even the lunches served in many American schools fail to provide a nutritionally balanced meal.

In other words, to eat a healthy diet in America requires knowledge, time, and money, and can be damn inconvenient.  We can join other residents in working to make healthy food choices more convenient; help organize farmer’s markets, limit fast food outlets, encourage businesses that sell fresh foods, and support healthier food at school.

Belong

Social isolation shortens lives.  Participating in a spiritual community, prioritizing family relations, and feeling connected to a circle of friends are all associated with longevity. 

Five years ago my 82 year-old mother couldn’t walk a block without getting short of breath.  She has always been plump.  Over the years, she tried every diet that came along--without lasting success.   Finally, at the insistent of her doctor, she joined an exercise class for seniors. 

Two mornings a week she puts on an exercise outfit and heads out to class.  She is always eager to see her friends and likes to share the stories the exercise teacher tells about her family.  After five years of classes, she knows the routine and admits she could do all the exercises on her own at home.  But, she says, it wouldn’t be the same.

Clearly it is regular exercise that has made it possibly for my mother to walk without getting winded right away.  She has also lost a few pounds.  But it is the social interaction and sense of connection that makes the class important enough to get Mom up and out of the house two times a week, rain or shine.

Sometimes, as fitness professionals, we get to be the catalyst for someone’s healthy choices.  We need to remember the warm and welcoming environment we create in our class may be just as important as our brilliant choreography.

You have a core, but you’re not sure where it is.

You think you’re too tired to exercise.

Your back, knees, shoulders, neck, or hips hurt.

It hurts when you stand.

It hurts when you sit.

You’d like to be stronger.

You’d like to be more flexible.

You want to golf, swim, skate, walk, bicycle or run better.

You like to exercise with lots of props and equipment.

You like to exercise with a minimum of props and equipment.

A client came in today for her regular lesson.  As I have for many months, I asked about her chronic back pain.  Guess what?  It's gone!  Two weeks ago I insisted on rolling out her IT bands.  She felt so much better she decided to try rolling them out at home.  Ever since she's been pain-free. 

As a child I got the message that poor posture is a sign of poor character. No one ever said it in so many words, but the implication was clear from the severe tone of voice and punitive context whenever I was ordered to "Sit up straight, young lady!”  or “Stop slouching!" Later I came to understand "She has such lovely posture" to be the highest of compliments--conveying much more than the mere observation of an erect spine.

I started ballet lessons at age 5. Although I enjoyed learning all the positions and leaping across the room with my leotard-clad classmates, I knew why I was there--to overcome clumsiness. I was "tall for my age" and prone to tripping over my own limbs--or at least that is what I recall overhearing. My only memory of actually feeling awkward in my body was years later when I sprouted hips overnight and kept bruising them on desks and tabletops.

I'm sure my mother was both pleased and vindicated when I eventually earned praise for my posture. She believed this to be a triumph over one of femininity's greatest challenges to tall women. She wanted me to be willowy--simultaneously long and elegant, but still supple enough not to seem intimidating. She had two seemingly contradictory fears--that I would not stand up straight enough to be attractive and that I would stand up for myself and repel men by appearing to lack the essential quality of submission.

Her friend Sally, 5' 10" and slender, was deemed tall enough to wear big hats--an asset.  But she ruined it all by standing with a distinct forward bend of the upper back. I have to admit Sally looked a little like a question mark from the side.  But I have her to thank for knowing I was among the lucky ones who could manage a wide brim if I wanted to. Otherwise, as far as my mother was concerned, my height was just a source of worry.

I, on the other hand, had a great time being tall. As far as I knew, my posture was just fine. Then, in my early 50's I started getting really serious about Pilates. It is not for nothing Pilates instructors are sometimes known as the "posture police". My Pilates teacher placed a foam roller against my back as I stood and pointed out that my head was nowhere near its correct position. Instead of floating comfortably over my tailbone, my head was out in front of my sternum causing all sorts of problems for my neck and upper back muscles. Thus began my quest for better posture.

To be continued….

According to the Centers for Disease Control and Prevention, seasonal influenza causes an average of 36,000 deaths in the United States each year. The new strain of flu, known as H1N1 or swine flu, could mean an even higher toll this flu season. So when President Obama recently urged Americans to help prevent the spread of the flu, I took it as a challenge that could benefit both my clients and my business. I’ve always been hygiene conscious in my practice—I have a master’s degree in public health, after all—but I consciously recommitted myself to a set of practices designed to reduce the spread of viruses in my Pilates studio.

I got a flu shot at my first opportunity. I wash my hands or use hand sanitizer and wipe down the equipment after every client. I try always to cough or sneeze into my sleeve, and if I forget and sneeze into my hands, I immediately wash them. In addition to my regular cleaning routine, I disinfect the studio door handles each morning.

I have explained these measures to my clients and asked them to do their part by either washing their hands or using hand sanitizer when they arrive for their sessions. Although I was initially nervous about making this request, everyone has responded favorably. As with most prevention tactics, I’ll never know if these steps actually avert any serious illness. But I’ve already succeeded in building goodwill among my clients, and if I avoid catching just one cold, it’s more than worth the modest efforts.

* http://www.cdc.gov/flu/about/disease/us_flu-related_deaths.ht

A successful, happy retirement is not simply a function of how much your stock portfolio is worth.  In the long run, physical fitness is more important than the size of your bottom line.  And, if you take time now learning to stay fit and pain free, your investment will reap guaranteed returns.   

Pilates is a good fitness investment.  It is adaptable to any level of fitness—from high performance athlete to committed couch potato.   It gets results.  And, it does not require a huge time commitment.

Ask yourself these questions:  What do I hope to do when I am retired?  Will it be enjoyable—or even possible—with the body I have now?  If the answer is no, you are the only who can take steps to change your future by finding a path to strength and pain free function. 

When we began working together, one of my clients had stopped playing the viola because it caused debilitating pain.  Another had given up golf--a sport she loves--due to sciatica.  For both these women life was not as sweet without these pleasurable pursuits.  Over time, with better mechanics, strength, and flexibility, both of these clients are playing again--without pain. 

It doesn’t have to be Pilates.  There are other ways to get and stay fit. But there is no time to lose.  Like most financial investments, the sooner you begin investing in your health and fitness the better.

Being a Pilates instructor is like being a pain detective.  My hand and wrist have been hurting for a couple days.  I tried ignoring it.  Then I tried taking an anti-inflammatory.  When I woke up this morning, the pain was still there.  I started asking myself questions.  When did it start?  What makes it feel worse or better?  What type of pain is it?  After paying attention to the pain, instead of just trying to make it go away, I learned a great deal.  I realized I've been snapping my fingers when my clients are doing the 100.  Snapping my fingers is one of the things I could not do when my repetitive strain injury was acute years ago.  This led to a working theory that I had aggravated the nerve running down my arm to my third and fourth fingers.  I remembered some stretches designed for releasing the muscles of the hand, wrist and forearm.  I did the stretches and got significant relief.  The pain is intermittent now, but I can relieve it with the stretches.  And I won't be snapping my fingers.

Two things I love have something common--with both food and Pilates, quality trumps quantity.  Six to eight carefully executed repetitions of most Pilates mat exercises are enough to build strength over time.  When you add resistance on the apparatus, even fewer repetitions may be necessary.  Pilates isn't a quick fix because you need to practice regularly to get results, but you don't need to devote hours a day to get in shape using the Pilates method.  As you get stronger, you increase the intensity and number of exercises rather than bumping up the repetitions.   As a result you can continue to devote the same amount of time to Pilates and still get a progressively tougher workout.

If you boil Pilates down to its essence, it's all about paying attention to our bodies.  Our hunting and gathering ancestors didn't need Pilates.  But things have changed since we climbed down out of the trees to sit in front of computers all day.  Pilates is a way to reconnect with our physical selves.