Is A Relationship
Between YOU and YOUR
Body~ Terri Guillemets
I really did choose the apple over home made chocolate chip cookies.
This is a very interesting article that I found on www.foxnews.com and being a Baby Boomer myself it is great information that I wanted to share with you all. I was in a car accident a few years ago. A driver rear ended my vehicle and my injuries are still causing me havoc to this day. I am grateful to the kinesiologist that taught me how to use the equipment at the GYM and also took the time to teach me specific exercises to do for my neck and upper and lower back injuries.
A few months ago I started to have pain in my left arm and shoulder. My doctor has told me my rotator cuff is causing all this pain and it is all connected to my disc damage in my upper back.
My GYM workout this morning has helped me once again. Exercise is not a ‘cure all’ for everything that happens to us, although I do speak from my own experience with my pain and being at the GYM has sure helped keep my body strong and I pray that just maybe as I get even older the pain won’t get any worse.
Take a moment to read the article and let me know your thoughts.
Top 5 Exercises for Baby Boomers
In a society where looking young and fit is a way of life — it’s no surprise that more and more “baby boomers” are lacing up their sneakers and heading to the gym. But boomer workouts have gone way beyond basic aerobics and running on the treadmill.
Nowadays it’s all about endurance sports and yoga mats.
But are some people pushing themselves too far?
“I’ve had a couple of patients try to contort themselves,” said Dr. Sean McCance, co-director of spinal surgery at Mount Sinai Hospital in New York. “A trainer pushed too hard and ruptured a disc in their back.”
Back injuries are a common theme among baby boomers, who make up an estimated 78 million Americans born between 1946 and 1964.
“A lot of people in their 50′s and 60′s have arthritic changes in their back and neck,” said McCance. “This includes disc degeneration and spinal arthritis or disc herniations. If you stress those body parts they say ouch.”
Often times, these injuries are a result of someone trying to do too much, noted McCance.
“People have stressful jobs and they try to make up for a sedentary lifestyle in one afternoon,” he said. “They often try to jam too much into one session.”
Mirabai Holland, director of fitness and wellness program at the 92nd street Y in Manhattan, knows this trend all too well. She’s been in the fitness industry for more than 25 years and has recently developed an exercise program to help people ease into getting in shape.
“I see this all the time… people who are boomers want to know why exercise is so important,” said Holland. “Basically fitness equals longevity. Studies have shown that exercise will reduce your chances of dying prematurely from cancer, heart disease and many other health problems.”
Holland isn’t the only one who believes this. Several studies have shown that exercise helps promote a healthier and longer life, including a recent study published in the Dec. 5 issue of the Journal of the American Medical Association. The University of South Carolina study found that people over age 60 with better cardio-respiratory fitness appear to live longer than unfit adults regardless of their levels of body fat.
The researchers recommended a daily brisk walk for fitness — just one of the activities Holland said is essential.
Here’s a List of Holland’s Top 5 Boomer Workouts:
“Basically anything that uses your full body to get your heart pumping.” said Holland.
— At least 30 minutes of moderate cardio exercise a day
— This includes brisk walking, running, swimming, biking, or exercise videos
— If you don’t have time in your day for the full 30 minutes, try three 10 minute bouts of exercise throughout the day
2. Strength training
“As we get older the muscles are getting smaller and losing the ability to contract,” said Holland. “We can change this by strength training. The other thing we see is that mature adults have higher fat content. There is more diabetes due to lower muscle mass, so strength training is essential to regulate glucose metabolism.”
Work those muscles twice a week for 30 to 45 minutes by doing exercises such as:
— Push-ups (if you’re a beginner, do them against a wall to start)
— Using a resistance band which is light weight and inexpensive
— Bicep curls and tricep extensions
— Modified squats and lunges which works many muscles at once
And make sure you leave 24 to 48 hours between strength training because your muscles need time to bounce back and rest. You don’t want overuse injuries.
3. Flexibility training
“With reduced flexibility people tend to lose their ability to balance because there are changes in connective tissues in the body,” said Holland. “Regular stretching can help, even as little as five to 10 minutes a day.”
— To start the day, try some head circles and stretching in the shower
— At the end of day, stretch calf muscles and hamstrings
4. Balance training
“Because we see in older adults a loss of balance, which results in more falls,” noted Holland.
— You can do this standing in line at the grocery store
— Stand on one leg and see if you can let go of the shopping cart
— Hold for about 10 seconds
— Also try standing on your tippy-toes and holding for a few seconds
— Balance should be done everyday — all you need is two to three minutes
5. Core training
“We see so many people as they get older avoiding their abs, which results in a bad back,” said Holland. “They’re not really supporting upper torso.”
— Try a few minutes of abdominal exercises
— Reverse curl while you’re lying in back and pull your knees into you
— Hold for five seconds and release
— Start with 10 reps a day and work your way higher
— Crunches are key — not full sit-ups — because some people can do more damage than good
— Keep back on the floor and don’t go all the way up
— Really concentrate so you can feel you’re abdominal wall contracting
— This will help support your back
For baby boomers, supporting the back and the rest of the body is crucial, especially if they want to avoid “boomeritis,” a condition that affects older athletes that have pushed their limits. When this happens, it usually results in a trip to the doctor’s office.
“If pain starts translating into severe pain or pain that travels down the leg with numbness or weakness or down the arm,” said McCance. “Then it’s definitely time to see a doctor.”
McCance’s advice to aging athletes is simple:
– Warm up before you workout to get the blood flowing
– Make sure your body (an muscle tone) is in shape for the exercise you’re doing
– Cross-train — it’s a great way to keep in shape
– Get on a swimming program — it’s low-impact and gets the blood flowing to back and muscles
– Finally, remember pain is a warning sign — don’t try to power through it
“If someone is prone to back and neck problems and they get reoccurring neck or back pain,” McCance said. “Check with a spine doctor before embarking on a new workout program.”
In All Things, Give Thanks:
Make it even better by…Popping resveratrol first!
If you dread working out, there’s good news from Canadian researchers: Their just-released study found that resveratrol, a compound found in red wine and some fruits and nuts, can boost your performance, making it easier to work out longer!
It has phytoestrogens, potent plant compounds that prevent muscles from tiring. What’s more, they also improve lung function, says lead researcher Jason Dyck, Ph.D.
When I first read this article it made me chuckle as I thought I couldn’t see myself drinking red wine before heading off to the GYM. Ha ha I am actually a “white wine girl”. The article did mention to try “Resveratrol Red Wine Complex Natural capsules”. Interesting.
Also smart: Add music!
Researchers found that runners who listened to upbeat rock or pop music exercised up to 15% longer—and felt great while doing it! That’s because fast-paced music increase your levels of energizing, mood-boosting endorphins.
~Source: Woman’s World Magazine.
I have my iPod with me at the GYM and do find it keeps me energized with my fabulous music. I spent an hour and a half at the GYM this morning and oh yes I have to say I do have my “feel good endorphins” fluttering around me. Have a super day everybody.
Dairy products are well-known as a source of calcium, but you don’t need to consume dairy foods if you can’t tolerate them or even if you just don’t want to consume them. You can get plenty of calcium from other foods like legumes, green leafy vegetables, nuts, seeds and bony fish (like canned salmon), or you can take calcium supplements.
Vitamin D is essential as well. If you don’t get enough sun exposure (up to 30 minutes twice each week), then you might want to consider taking vitamin D supplements. Why? Because vitamin D helps your body absorb calcium.
Do you walk the recommended 10,000 steps a day?
If not, it’s a great health goal to strive for! Japanese researchers were the first to set that number of steps to take a day; it is also about equal to the U.S. government’s recommended 30 minutes of daily physical activity. Taking 10,000 steps burns about 300 calories and, over time, has been shown to cut the risk of heart disease and help with the maintenance of a healthy weight.
Does 10,000 steps sound like a lot?
Don’t worry! You don’t have to walk all 10,000 at once — and they don’t even have to come from what you normally think of as exercise. If you go grocery shopping and walk through the aisles for 45 minutes, you’ve walked 2,000 steps or so right there! It’s easy and exciting to find new ways to rack up more steps!
Tracking your steps is easy with a simple device called a pedometer. While there are expensive pedometers with lots of extra features — like a heart rate monitor and radio — you really only need an accurate one.
Research has proven that people who wear pedometers walk more.
The best way to start is just to wear your pedometer for a few days as you go about your normal activities. This will give you a starting point — the number of steps you take in a typical day.
If you’re pretty far from 10,000 a day — say you take about 4,000 steps a day — set your first goal lower so it’s more realistic to do. For example, aim for 5,000 steps a day for the coming week. As you hit your goals, keep setting them a bit higher until you’re getting in the recommended 10,000 a day.
You’ll be surprised at how many steps you can accumulate just doing your daily activities. Don’t be surprised to get more and more motivated to move once you see your number of steps rise!
Now, who’s ready to go for a walk with me?
My Hubby and I enjoyed a long walk and what a beautiful Autumn day!
When was the last time you had a good giggle attack?
Laughter is not only fun — it has proven health benefits as well. By laughing more often, you automatically improve your mood (and the moods of those around you!) reduce stress and nervousness, and lower your blood pressure. It’s hard to stay stressed when you’re chuckling away, right?
Laughter can also improve your relationships — research shows that most couples place high value on each other’s sense of humor. A shared joke with a co-worker can help bond you as friends.
How can you let more laughter into your life?
The next time you reach a weight-loss goal, reward yourself by renting a funny new movie or meeting a friend at a local comedy club. Call a friend and reminisce about a funny story from your past.
Organize a silly group activity — a board game or scavenger hunt — for your kids and their friends, and be sure to play along!
Finally, don’t forget to laugh at yourself — especially on the days when everything seems to go wrong.
I have learnt to laugh at myself more often. It makes me realize that I am only human. My Hubby has a great sense of humor and has me laughing lots.
Laughter just may get you through your next bad day. When all else fails, switch on the TV and watch a funny show. Relax, enjoy, and let the laughs flow!