Sports, Fitness, and More

Fitness and Fast Food

2009-03-26T12:06:00.000-07:00

If you've read any of my previous posts, you know that I am very open about my consumption of chocolate, snack cakes, and ice cream as rewards for reaching a goal. I believe that life is too short to completely shut off all of the food sins that run around out there tempting you. In today's thoughts, we'll talk about one of those deadly sins known as fast food.

Fast food is everywhere. It does come in handy every once in a while if you're in a hurry, hence the name fast food, or to appease the kids when they're fighting in the back seat of the car. There are a few rules to use so you can feel comfortable picking the correct food from the shelf, the menu, or the drive thru window.

We work our way through this learning process by taking a quiz.

1. You are late getting out for lunch due to a meeting running over, and now you have only 20 minutes before your next meeting starts. Which is the best choice from the following:
a. Arby's Roast Turkey & Swiss sandwich, no honey mustard, mayo, or cheese
b. Burger King's Tendergrill Chicken sandwich, no mayo
c. Wendy's Grilled Chicken Go Wrap, no honey mustard

Recommendation: In this case it would be a. Most all fast food chains offer turkey or chicken sandwiches, and most would be fine in a pinch. Of the options listed above, Abry's sandwich has the most protein (34 grams) and tolerable grams of fat (9), and even though it's not on a whole grain bun, it does have 4 grams of fiber.

2. You're running late from the office because the boss needed to see you, and it has interfered with your dinner plans. You show up fashionably late while everyone is sharing appetizers. What should you order?
a. Salad with chicken, dressing on the side
b. Fried calamari
c. Dinner roll and shrimp cocktail

Recommendation: If you said b, then you'll need to exercise an extra 20 minutes tomorrow. If you said a, then consider yourself a good thinker. The lettuce will provide fluid as well as a fuller feeling, and the chicken is a good source of protein. Limit the amount of dressing and you'll come out ahead.

3. You make an impromptu stop at a convenience store to grab a gallon milk. While you're there, hunger ambushes you as the smell of the hot dogs rolling on the store grill fills your nostrils. Which do you buy to stave off the lion growling in your stomach?
a. Ready To Drink (RTD) protein shake and a banana
b. Beef jerky and a doughnut
c. 16 ounces of low fat chocolate milk

Recommendation: If you said a, then you get credit for honorable mention. One thing about RTDs is that they have some serious fat content, so be careful. Doughnuts are too fatty. The best choice in this situation is the low fat chocolate milk. It has a great combination of protein and carbohydrates, and you're getting 87% fluid intake.

4. You're working the late shift and you're tired. You decide it's time to take a trip to the vending machine to see what's available. Which is the best choice of these?
a. Rice Krispies Treat
b. Small bag of M&Ms
c. Small pack of chocolate chip cookies

Recommendation: Your goal should be some fast energy without gobs of fat which is what you'll get if you choose the cookies. One vending machine variety actually contains 9 grams of fat, 1.5 grams of it being trans-fat, and that's for only half the bag. The M&Ms are not much of a better choice with 34 grams of carbohydrates and 10 grams of fat. Choose the Rice Krispies Treat...it contains just 5 grams of fat, and 37 grams of carbohydrates.

5. You're standing in line at your favorite coffee shop, and you're eyeing a big, fat doughnut. Remembering that you're trying to eat healthier, what is the best selection from the other items in the food case?
a. Wheat bagel with reduced fat cream cheese
b. Ham and Swiss sandwich
c. Small strawberry-banana smoothie

Recommendation: Surprisingly it is the ham and swiss sandwich. Actually, the other two choices are not that bad, it's just that the sandwich is better. The smoothie is low on protein (7 grams) and high on carbohydrates (75 gams). The wheat bagel is high in carbohydrates (69 grams), a little low in protein (16 grams), and ends up being higher in fat than the sandwich which contains 23 grams of protein, 44 grams of carbohydrates, and 11 grams of fat.

Overall, as long as you look for snacks such as these with higher protein, mid-carbohydrates, and low fat, you can't go wrong. Good luck, and make you don't super-size it.

For more information in fitness and nutrition, visit http://www.seniorskeepingfit.com/.

New Guidelines for Fluid Consumption

2009-03-24T07:04:00.000-07:00

In previous posts, I've spoken about the amount of water you should drink each day. I just came across some new guidelines that provide additional information.

Many of us grew up thinking, me included, that each person needed to drink eight eight ounce glasses of water per day to remain healthy. The latest recommendations say that this is no longer a viable way to measure since it was not based on any scientific survey data.

Studies consistently show that water is the beverage of choice for its clean, calorie free and hydrating effect. The new study suggests that you can be just as hydrated with coffee, tea, or soft drinks.

In 2002, a study concluded that the 64 ounce requirement for water was not based on on scientific surveys, and the author cited that normal, healthy adults should drink when they are thirsty. There are a few exceptions for people who require more fluids due a medical condition, athletes, and those that live in extreme conditions.

In 2004, the Institute of Medicine (IOM) agreed with the study, and removed the 64 ounce requirement, and replaced it with a statement saying that healthy adults should determine their need for fluids based on their thirst.

So how much do you have to drink? The IOM did not specify any specific requirements for water, but looked at it from a general fluid intake perspective. The recommended amount of total fluids is 91 ounces for women, and 125 ounces for men, which include all fluids from what we eat and drink.

Approximately 80% of our fluid intake is from what we drink, and the remaining 20% comes from the food we eat. Using these percentages as a base, the recommended fluid intake for women is 9 cups, and 12.5 cups for men.

While 20% of fluid seems a bit much to get from food, many of the common items we eat are full of water. For example:

Lettuce: 95%
Watermelon: 92%
Broccoli: 91%
Milk: 89%
Carrot: 87%
Yogurt: 85%
Apple: 84%

There are times when you need more fluids. Physical activity, heat, and humidity all increase the need for more fluids, so keep them handy. Also anytime you are losing fluids due to vomiting or diarrhea, push the fluids. Your goal should be not to get dehydrated.

If you follow your thirst, you won't go wrong. Prehistoric man didn't run around with a water bottle in his hand sipping on it during the day. A dry mouth told him (or her) that it was time to find a stream for a drink.

Feeling thirsty?

For more information on health and fitness, see our website http://www.seniorskeepingfit.com.

Keys To A Healthy Diet - Continued

2009-03-12T06:08:00.000-07:00

Ok, let's finish up the post on the keys to a healthy diet.

Maintain a moderate protein intake. The typical American diet is rich in protein, unfortunately it comes mostly from animal products which are high in fat and cholesterol. Choose non-fat milk and yogurt, or legumes (beans) as alternate souces of low fat protein.

Limit sugary foods. Sugary foods are high in fat and calories, and usually not much else. However, I know I need one every once in a while, so use it as a reward once you reach a goal.

Reduce your sodium intake to less than 2400mg daily. This is the equivalent of one teaspoon of salt. Higher levels of sodium can contribute to high blood pressure and water retention. Cut back on salty foods such as canned soups, cheese, and pickles. Also watch your salt use at the table.

Consume enough calcium. Calcium is the building block of strong bones and bone density and strength. This is especially important for women whose bone density begins to dramatically decline at menopause. Choose low fat yogurt, cheese, and oatmeal. Try for at least 1000mg per day, and up to 1500mg daily if you're over 65.

Get vitamins and minerals from food, not supplements. If you're eating a well-balanced diet, you probably don't need to take vitamin supplements. And if you're not eating correctly, vitamin supplements won't compensate. The only vitamin supplements you might want to consider are vitamin C (500mg), and vitamin E (400IU), but talk with your doctor before starting them.

Drink plenty of fluids. Under normal conditions, the average body loses 2-3 quarts of fluid daily through perspiration, exhaled moisture, and excretion. The rule of thumb of eight 8 ounce glasses of water still applies. Other sources of fluid such as juices, milk, and soups also count towards this total.

Use alcohol in moderation. Studies have consistently shown that 4 ounces of wine on a daily basis is protective against heart attacks. Higher levels of alcohol can actually lead to a variety of health problems and negate any protective benefit. If you're a non-drinker, there are very few doctors who would suggest you start. Use common sense with alcohol.

Today's fast-paced lifestyle makes it difficult to stick to a well-balanced diet everyday. Use these basics as the foundation for your meals, even if you eat out often. Make it an important part of your day.

For more information on nutrition and fitness, visit http://www.seniorskeepingfit.com/.

Keys To A Healthy Diet

2009-03-10T06:59:00.000-07:00

Studies over the last couple of decades have shown that healthy diets - those associated with lower rates of cancer, heart disease, and other ailments - all share common characteristics. These diets all contain lots of fruits, grains, and vegetables, with low amounts of meat and fish. Basically you're looking at a semi-vegetarian diet.

Many of the rice-based diets, most notably in China and Japan, are the most obvious examples. The traditional Japanese diet, with its rice and noodles, is accompanied with vegetables, seafood, and a wide variety of soy food. The Japanese have the lowest rate of heart disease in the world. The Japanses island of Okinawa - where the average person eats 5-7 servings of vegetables each day - boasts the highest number of residents that live beyond the 100 year mark.

The Mediterranean diet, which has been popular in recent years, contains a large portion of unsaturated fats such as olive oil or canola oil, along with wine consumed in moderation at meals. Many studies have lauded the health benefits of the antioxidants contained in the grapes used in wine making.

All of these diets are healthier than the typical American diet which includes far too many calories from saturated fat, meats, and dairy products.

Many of the items that are used in dieting are the same strategies that can be used in a healthy diet.

Eat a varied diet - Emphasize fruits, vegetables, and grains that are high in complex carbohydrates. These should make up most of your daily intake. Eat five or more servings of vegetables and fruits, and six or more servings of grain.

Limit fat intake - No more than 25% of your daily calories should come from fat. Choose the leanest meats, chicken breast without the skin, fish, and low or no fat dairy products. Cut back on salad dressing, mayonnaise, and chips.

Reduce saturated fat - The types of fat you consume are as important as the amounts. Choose oils that are monunsaturated or polyunsaturated fats such as peanut, canola, olive, or corn oil. Limit saturated fats that come from meats, whole milk and butter, and cheese.

Limit cholesterol - Cholesterol is found only in animal products such as meats, poultry, dairy products, and egg yolks. Limit your intake to 200 milligrams or less per day. For example, one large egg yolk contains approximately 215 milligrams of cholesterol.

Include multi-colored vegetables - Foods such as broccoli, carrots, tomatoes, canteloupes, and citrus fruits contain high levels of antioxidants which help protect the body against cancer and heart disease.

In the interest of space, I'll continue the remaining keys for a healthy diet in my next post.

For more information on dieting and exercise, please see www.seniorskeepingfit.com.

Weight Loss Maintenance

2009-03-03T17:20:00.000-08:00

You did it! You lost those pounds that have been plaguing you for some time now. You can now fit into those jeans that you haven’t tried on in years. You feel like you have more energy…you’re loving life. And then a searing question races through your mind: now what do I do to keep my weight here?

Not to worry. Many of the strategies you used to lose the weight are the same to keep it off. Here are some tips and advice to maintain the weight loss that you’ve worked so hard to get.

You still gotta exercise. Exercise was a main part of helping to get the weight off, so you need to continue to do it. Sessions of 30-60 minutes of moderately intense physical activity on a daily basis will help to maintain your weight loss.

Hold yourself accountable. You’ve worked hard to lose those pounds by developing good eating habits, and discovering what situations trigger you to overeat. Stick to your lifestyle and routine even on holidays and in restaurants.

Weigh yourself regularly. People who weigh themselves on a regular basis (weekly) have a much higher success rate than those who don’t. Small weight fluctuations are normal, but don’t let them lull you into a false sense of security.

Start/Continue your food diary. Most people who succeed at keeping the weight off keep a food record to hold themselves accountable. It will help you to identify high risk situations such as eating when stressed, or "cleaning your plate."

Plan your meals. Keeping the weight off is a lot of work which is why prior planning is very helpful. Eat only at meal times; choose foods with low calories and high nutrition such as fruits, vegetables, and whole grain; choose a wide variety of foods; and drink lots of water to help you feel full.

Get some support. Whether it’s a friend, family member, or a trained professional, get some friendly support for your efforts. Many times this can be the difference between success and failure.

The best way to lose weight and keep it off is focusing on a lifestyle change. The good news is that the longer you keep the weight off, the more chances you have at success. After all, isn’t your goal seeing less of you?

For more information on weight loss and fitness, visit www.seniorskeepingfit.com.

Weight Loss and Candybars

2009-02-26T12:13:00.000-08:00

I do my best to eat a healthy diet...I limit my fat intake, I try to eat fresh fruits and vegetables, and yes, I even try to drink as much water as I can. But you know, there's just those times when I want a candybar, or a HoHo, or a big bowl of ice cream drenched in chocolate syrup. We all have our crosses to bear....

You can give in to your temptations every once in a while. Life's too short not to have chocolate syrup drippings on your chin. You can do this if you eat well the remainder of the day. Here are some tips for things you can do to eat healthy so you won't feel as guilty as you enjoy that delicious snack cake.

Eat the correct calories. In a previous post, I wrote about setting up a weight loss program by maintaining the calories that you eat now, just increase your physical activity. Summer is just around the corner, so you have a motivation.

Drink water. Our bodies are made up of mostly water, and you need to replenish it or you can begin to have problems with dehydration which can lead to a host of other health issues. A good way to do this is track the number of ounces you drink daily. I measure it by the number of 20 oz bottles of water I drink. Water helps you to feel full.

Normal size portions. Serving sizes have exploded over the last decade. Everything seems to be supersized. To keep a good perspective, eat a salad before dinner. This will reduce the hunger pangs, and will help fill you before the entree arrives. Another strategy is to eat only half of your meal, and take the rest home.

Lighten up. Sweets and "forbidden foods" are ok in moderation. Just make sure you get out and engage in some activities to burn the extra calories.

Load up with fruits and vegetables. These are low in calories, contain complex carbohydrates, and will make you feel fuller longer. Subsitute a banana or apple once a day for a snack instead of a Ho Ho.

Reduce sugary foods. This is a tough one for me. I love a chocolate snack cake after supper, but I've committed to keeping them to a minimum. Set a goal, and once you reach it, reward yourself.

Get moving. It's the old "calories in versus calories out" equation. By taking a 20 minute walk 3-5 times a week, you can burn more than 25,000 extra calories in a year. That's worth a bowl of ice cream!

Many people who have a sincere desire to lose weight keep a diary and eat breakfast everyday. Keeping a diary makes you consciously think about what you're eating which comes as a big surprise to most people. Eating breakfast jumpstarts your body to begin burning calories after a full night of fasting.

To learn more about weight loss, visit our website at www.seniorskeepingfit.com

What To Look For When Buying A Treadmill

2009-02-23T06:21:00.000-08:00

In the era of the modern gym, the treadmill has gradually become one of the most recommended and efficient machines for an effective work out. When you consider buying a treadmill, it never hurts to check out information on what to look for so you get the most for your money.

Treadmill Motor
The treadmill motor is one of the most important elements of the treadmill because, firstly, it powers the treadmill. Secondly, it is often the most costly item to fix. Most treadmills range from 1.5 to 3.0 HP. Remember that the more strenuously you plan to use the treadmill, the more power you're going to need. So if you're planning on using the treadmill consistently, make sure you get at least a 2.0 HP motor.

Treadmill Belt
The treadmill belt area is your running area. When buying a treadmill, remember that the minimum width of the belt is 17", however average widths range from 18" to 20". The minimum length of the belt is usually around 51". However if you are taller, plan on running, or have longer legs, I'd recommend at least a 56" belt.

Treadmill Warranty
The manufacturer's warranty is very important because a good warranty protects your investment. Treadmill manufacturers offer warranties that cover different treadmill parts for varying lengths of time. For example, a quality warranty will cover the frame for at least 5 years, the motor for at least 2 years and other parts and labor for at least 1 year.

Treadmill Frame
Treadmill frames are made out of steel or aluminum. Steel is heavier than aluminum which potentially increases stability however it may also rust or corrode from sweat. Aluminum is more expensive but it doesn't rust or corrode. Treadmill frames can be welded or bolted. Welded frames provide more stability than bolted frames.

Treadmill Cushioning
Cushioning is the ability of the treadmill to absorb the force of your step. Better cushioning means less impact on your joints and ligaments. Many quality treadmills have their own form of cushioning system to protect you.

There are accessories like heart rate monitors, built-in workout programs, mp3 docks with built in speakers, workout fans, and running track displays that you can add. Remember these are the “nice to have” items, but ensure the one you select has a powerful motor, a good cushioning system, and sufficient motor warranty.

No matter what you decide to do, make sure the treadmill you select has the critical components mentioned above. This will make your workouts more enjoyable, and allow for a lasting investment.
For more advice about fitness and treadmills, visit www.seniorskeepingfit.com.

Viewed As the Best Running Shoes

2009-02-12T07:57:00.000-08:00

When it's time to buy another pair of running shoes, and if you're like me, you want a shoe the fits well, is comfortable, and doesn't break the bank. There are hundreds of styles and makes of running shoes you can choose from. It's very difficult to actually quantify what "the best running shoe" is because people have different needs and requirements, but if you want the best buy for your buck, take a look at these shoes.

Best Running Shoes for Stability

Brooks Adrenaline GTS 8 Price: $60-$95
Runner’s World gave this shoe the “Best Buy” Award in the Spring of 2008. The pronation control technology is the reason many runners would consider the Adrenaline line, which is designed for moderate over pronators with lots of cushioning. The GTS 8 was named as the best stability running shoe because of its perfect fit for neutral runners and for runners who experience mild overpronation. It also combines stability with right amount of cushioning.

Asics Gel/Keyano Price: $87-$120
Runner’s World awarded this shoe as the “Editor’s Choice”. It's lightweight, has added cushioning in the toe, and is considered a very comfortable shoe. The new rear foot construction of this high performance shoe provides enhanced stability without sacrificing the smooth feel. A new upper geometry provides a better overall rear foot fit, giving you a higher level of performance, fit and comfort.

Nike Air Zoom Triax Price: $85-$100
Nike has built this shoes so its lower to the ground for more stability. The outsole lugs are thicker, allowing them to compress more and making the forefoot slightly softer underfoot.

From a value standpoint, the Brooks GTS 8 is clearly the best bet; however, don't discount the other two options when researching your choices.

Best Shoes for Cushioning

If you have high arches, this means that your foot has the tendency to fall harder than those runners with low arches.

Adidas Cushion 7 Price: $90-$105
This is generally considered the best running shoe for runners needing cushioning. Adidas has added some additional cushioning in the mid-sole, known as "Torsion System" to help prevent foot strain. Lighter than previous generation of shoes, cushioning has also been added to the heel for greater cushioning upon impact.

Nike Pegasus Gel/Nimbus Price: $80-$100
The Nike Pegasus has been around for 25 years and is still considered a very good running shoe. It has very nice blend of cushioning, good fit, yet lightweight feel. The shoe also has an added a new Air Sole unit embedded for greater comfort. It has waffles on the heel to add for durability and cushioning, and the upper is made of mesh to provide better breathability.

Best Shoes for Trail Runs

New Balance 473 Price: $50-$79
Trail running shoes have to be built a little tougher to take on the rough terrain, so understandably they will be a littler heavier. This shoe has a lugged outsole for durability on the trail, as well as synthetic overlays on the tip and heel for extra protection.

No matter what you like in your style of running shoe, there are many different types of choose from. Know the type of foot striker you are, and armed with this type of information will make choosing the correct shoe a lot easier.

For more information on running shoes, go to our website www.seniorskeepingfit.com.

Fitness Shoe Technology Race – Under Armour By A Foot

2009-02-10T11:53:00.000-08:00

One company seems to have the slight edge in building the right type of fitness shoe for almost any type of athlete and weekend warrior is Under Armour, a relative newby in the $5 billion fitness shoe industry.

Under Armour is high-tech. It uses sophisticated software and technology systems to create all of its fitness products. Known widely for its top-of-the-line moisture-wicking apparel, the company is using the same expertise to introduce a line of running/fitness shoes with 3D computer software which will hopefully decrease production time.

Using a digital camera and software that records information about the way feet, legs, and other body parts behave in motion on a treadmill, that biometric data helped Under Armour validate that its fitness shoes were doing what they were built to do – to stabilize the foot, or counter over-pronation. The running/fitness shoes are built with two basic options.

Neutral Built for athletes that normally pronate, and have medium to high arches, the neutral shoes provide balanced cushioning.

Stabillity Built for athletes who overpronate, and have medium to low arches, the stability shoe provides foot-strike guidance.

Under Armour also sells cleats and cross-trainers, but those are a relatively small part of its overall business. A soccer boot is coming in May.

Prices for the running/fitness shoes range between $84.99 - $119.99, and $79.99 - $99.99 for trainers.

With an established brand name like Under Armour, many people acknowledge that this entry into the fitness shoe market is a big first step for the company. This action could easily catapult Under Armour from a niche company to a major player in the global shoe competition.

For more information on running shoes or fitness information, visit our website at www.seniorskeepingfit.com.

Great Sex After 50!

2009-02-05T17:38:00.000-08:00

Many people believe that sexual activity is for young people and that when they reach a certain age, it is only natural to curtail it. Unfortunately, those people have convinced themselves to miss one of the true joys of being human. If that “sex thing” has slowed to a screeching halt for you, try improving your fitness. Beginning an exercise program or expanding your fitness routine will not only benefit your overall health, but also your sex life.

Self-conscious about those extra pounds? Stressing out about grocery lists and work meetings during sex? Too tired or too achy at the end of the day for sex? Adding gentle exercise to your daily routine can shed pounds, reduce stress and fatigue, and allow you to devote some energy to enjoy sex. A recent study in the New England Journal of Medicine surrounding sex and older Americans found:

Of those who were physically active, most said they had sex two to three times a month or more.
People whose health was excellent or very good were nearly twice as likely to be sexually active as those in poor or fair health.

While any well-balanced exercise program can improve your sex life, adding certain exercises that focus on core strength and flexibility and mind/body awareness and exercising with your partner can really provide benefits in the bedroom.

► Strengthen your core with Pilates. Gaining more control and strength in the pelvic floor muscles improves support of the sexual organs and can enhance orgasm. Pilates also increases flexibility through the legs and spine, which can alleviate back and joint pain that may interfere with sexual enjoyment.
► Add yoga to your weekly workouts. Practicing yoga not only increases strength and flexibility but many yoga poses open the hips and lengthen the spine, two anatomic areas that get a workout during sex.

► Motivate your partner to exercise. Helping your partner improve their fitness can enrich your sex life together.

(Before beginning any exercise program, make sure you talk with your doctor.)

No matter your body type or fitness level, exercise can increase your body awareness, helping you become more comfortable with the skin you’re in and boosting self-confidence that overflows into the bedroom. For more tips on exercise, fitness, and nutrition, visit our website at www.seniorskeepingfitcom.

Setting Realistic Weight Loss Goals

2009-01-29T06:20:00.000-08:00

Turns out, it's not the occasional piece of Death by Chocolate Cake that does in our weight loss efforts. It's the universal wish to lose a lot of weight RIGHT NOW. Experts call it the false-hope syndrome -- when dieters have unrealistic expectations about exactly how long it will take to shed excess pounds.

Unfortunately, research shows that unrealistic expectations boost the risk of dropping out of a weight loss program . Overall, experts concur, unrealistic weight loss objectives are not productive, and can trigger failure. The best way to go: smaller, realistic goals, says Janet Polivy, PhD, a psychologist at the University of Toronto at Mississauga, Canada.

So, the question is: How do you set realistic weight loss goals?

There are many people with advice on how to lose weight, but the experts' recommendations come down to a few simple strategies. But before you put these to use, remember to talk your weight loss plans over with your doctor.

Resolve to lose slowly
"Medically, most clinicians would say goals of losing five to 10 percent [of your start weight] are achievable," says Jennifer A. Linde, PhD, assistant professor of epidemiology at the University of Minnesota, Minneapolis. So if you weigh 200 pounds, a reachable target would be to lose 10 to 20 pounds.

Do the math.
"A realistic goal is losing 1 to 2 pounds a week to stay healthy," says Linde. That means being realistic about your time frame. If you need to lose 25 pounds, figure you are embarking on at least a three-month program. Fifty pounds? Assume a time frame of at least six months. Aim to burn 500 to 1000 calories a day either by eating less, exercising more, or both.

Set short term goals.
Reach for minimilestones. Instead of focusing on just losing 25 pounds, go for -- and celebrate -- that first 5-pound loss.

Track your progress.
Record your successes in a way that works for you. Take advantage of online programs, use a notebook, or keep a journal. Whatever keeps you on track.

Think about long-term goals.
"It's OK to think big, Linde says, "but it may mean starting small and working towards a big goal." So if your long-term goal is losing 50 pounds in a year, for example, maybe your short-term goal is getting through the day without eating too much.

There's an old saying: Lose it slowly, keep it off. This adage makes sense for at least one reason: Losing weight slowly means you've had time to adopt new behaviors, like eating less and exercising more. And when you focus on the process of changing your habits --- not just on losing weight -- those new and healthier habits will be a big boost in helping you attain your weight loss goals.

Next time we'll talk about the effect of your fitness level on your sex life.

Website: http://www.seniorskeepingfit.com/

Smart Ways to Start a Weight Loss Program

2009-01-27T11:46:00.000-08:00

With the food and drink from the holidays finally over, many of us look to the new year as making a resolution to eat healthy, start an exercise program, and lose weight. Your intentions are good, but with the hundreds of diets and weight loss programs, where do you begin? To get a smart start, here are some tips from James O. Hill, PhD, director of the Center for Human Nutrition at the University of Colorado at Denver.

1. Find out where you are first. Determine your Body Mass Index (BMI), and write down everything you eat. You'll learn all the bad habits that you never knew you had.

2. Make a long term commitment. You won't be done in six weeks, six months, or six years. This is a lifestyle change that will last for the rest of your life.

3. Any diet will help you lose weight. The real issue is weight loss maintenance. You don't have to exercise to lose weight, but you will have to exercise to keep the weight off.

4. There are common strategies that work for everyone: lots of physical activity; eat a low fat diet and pay attention to total calories; self-monitor by weighing themselves and keeping a food diary periodically; and eating breakfast everyday.

5. People who keep weight off usually exercise 60-90 minutes a day. Sometimes it's tough to find the time. Spread your exercise throughout the day. If you're just starting out, work up to an hour slowly in 15 minute increments.

6. A diet of 1200-1400 calories per day is good to lose weight, but you can't maintain that level forever. A better way is to maintain what you eat now, and increase the physical activity.

7. Staying motivated in the short-term is easy. The weight comes off easily at first, but as time goes on, the results start to diminish. You have to rely on internal motivation which is hard. This is the reason that the changes must be forever.

Next time we'll talk about setting realistic weight loss goals.

Our website: http://www.seniorskeepingfit.com/

Hands On - The Knead to Relax

2009-01-20T18:47:00.000-08:00

You might think of a massage only as a luxury in exotic spas and upscale health clubs. Did you know that massage therapy, when combined with traditional medical treatments, is used to reduce stress and pain and promote healing in people with certain health conditions?

During a massage, a therapist manipulates your body's soft tissues — your muscles, skin and tendons — using his or her fingertips, hands and fists. Massage can be performed by several types of health care professionals, such as a physical therapist, occupational therapist or massage therapist. Several versions of massage exist, and they're performed in a variety of settings.
A massage may make you feel relaxed, but it isn't likely to cure everything that ails you. And, if performed incorrectly, it could hurt you. Learning about massage before you try one can help ensure that the experience is safe and enjoyable.

Some studies have found it helpful for:
Anxiety. Massage reduced anxiety in depressed children and anorexic women. It also reduced anxiety and withdrawal symptoms in adults trying to quit smoking.
Pain. Pain was decreased in people with fibromyalgia, migraines and recent surgery. Back pain also might be relieved by massage. However, back pain study results have been contradictory, and more research is required.
Labor pain. Massage during labor appears to lessen stress and anxiety, relax muscles and reduce pain.
Infant growth. Massage encouraged weight gain in premature babies and reduced the number of days they stayed in the hospital.
Children with diabetes. Children who were massaged every day by their parents were more likely to stick to their medication and diet regimens, which helped reduce their blood glucose levels.
Sports-related soreness. Some athletes receive massages after exercise, especially to the muscles they use most in their sport or activity. A massage might help increase blood flow to your muscles and may reduce muscle soreness after you exercise.
Alcohol withdrawal. Massage during withdrawal from alcohol has shown benefits when combined with traditional medical treatment by increasing feelings of support, safety and engagement in the therapy.
Immune system. People with HIV who participated in massage studies showed an increased number of natural killer cells, which are thought to defend the body from viral and cancer cells.
Cancer treatment. People with cancer who received regularly scheduled massage therapy during treatment reported less anxiety, pain and fatigue.
Self-esteem. Because massage involves direct contact with another person through touch, it can make you feel cared for. That special attention can improve self-image in people with physical disabilities and terminal illnesses. Using touch to convey caring can help children with severe physical disabilities as well.

Website: www.seniorskeepingfit.com

Baby, It's Cold Outside....

2009-01-15T08:15:00.000-08:00

Cold weather doesn't have to mean putting outdoor exercise on ice. Here are some tips to exercise safely — even when it's 20 below.

Winter can frustrate the most motivated exercisers. And if you're not so motivated, it's all too easy to pack your workout gear away with your summer clothes. But keeping up your exercise routine in cold weather can be rewarding.

For one thing, outdoor exercise is a sure cure for cabin fever and the winter blues. And it increases energy, which can be sapped by gloomy weather. Exercise also bolsters your immune system — studies show that moderate exercisers get 20 to 30 percent fewer colds than nonexercisers do. If you're not looking forward to another winter of pounding endless miles on the treadmill or power walking the malls, the good news is that you don't have to. With the right clothing and a little planning, cold-weather exercise can be safe, effective and, yes, fun.

Check with your doctor. Experts say that almost everyone can exercise safely in the cold, including people with asthma and heart problems. If you have health concerns, get your doctor's OK.

Layer it on. One of the biggest mistakes cold-weather exercisers make is dressing too warmly. Exercise generates a considerable amount of heat — enough to make you feel like it's 30 degrees warmer than it really is. At the same time, once you start to tire and the sweat dries, you can get chilled. The solution? Dress in layers that you can remove as soon as you start to sweat and then put back on as needed. Start with a thin layer of synthetic material such as polypropylene, which draws sweat away from your body. Avoid cotton, which stays wet next to your skin. Next, try fleece for insulation. Top this with a waterproof, breathable outer layer. A heavy down jacket or vest will cause most people to overheat. If you're naturally lean, though, you'll need more insulation than someone who is heavier. If it's very cold (about 0 F or -17.8 C) or you have asthma, wear a face mask or a scarf over your mouth.

Protect your extremities. When it's cold, blood is shunted to your body's core, leaving your hands and feet vulnerable to frostbite. Try wearing a thin pair of gloves under a pair of heavier gloves or mittens lined with wool or fleece. You might want to buy exercise shoes a half-size larger than usual to allow for thick thermal socks or an extra pair of regular socks. And don't forget a hat or headband — 30 to 40 percent of your body heat is lost through your head.

Choose appropriate gear. If it's dark, wear reflective clothing. To stay steady on your feet, choose footwear with enough traction to prevent falls. Wear a helmet for skiing, snowboarding and snowmobiling.

Remember sunscreen. It's as easy to get sunburned in winter as in summer — even more so if you're exercising in the snow or at high altitudes. Wear a sunscreen that blocks both UVA and UVB rays and has an SPF of at least 15 or higher. Use a lip balm that contains sunscreen, and protect your eyes from snow and ice glare with dark glasses or goggles.

Head into the wind. You'll be less likely to get chilled on the way back if you end your workout — when you may be sweaty — with the wind at your back.

Drink plenty of fluids. Drink water or sports drinks before, during and after your workout — even if you're not thirsty. You can become just as dehydrated in the cold as in the heat from sweating, breathing and increased urine production.

Pay attention to wind chill. The wind can penetrate your clothes and remove the insulating layer of warm air that surrounds your body. Fast motion — such as skiing, running, cycling or skating — also creates wind chill because it increases air movement past your body. When the temperature is 10 F (-12.2 C) and the air is calm, skiing at 20 miles an hour creates a wind chill of minus 9 (-22.8 C). If the temperature dips well below zero (-17.8 C), choose an indoor activity instead.

Stay motivated. When it's cold outdoors, there's no need to hit the couch. With a little knowledge and fortitude, you can meet the challenges — and reap the rewards — of winter exercise. For many people, the solitude and quiet alone are reason enough to brave the elements.

Website: www.seniorskeepingfit.com

Get Up and Get Out

2009-01-13T09:24:00.000-08:00

Men and women of all ages can improve their muscle strength through a progressive program of resistance exercise. Even if you do not make a major change in your body build as a result of strength training, you will still reap major fitness benefits. Stronger muscles, bones, tendons, and ligaments increase your ability to perform physical activity and decrease the risk of musculoskeletal injuries and degenerative diseases. Youths, adults, and seniors all benefit from systematic strength exercise. This is good news because muscle strength is a key factor for overall health and fitness.

Likewise, aerobic exercise improves cardiovascular fitness. An efficient cardiovascular system benefits both physical performance and health. Even though factors such as age and basic body build influence endurance potential, people of all ages can enhance cardiovascular endurance through a regular program of aerobic activity.People who are overweight generally avoid aerobic activities because they find less satisfaction and success in endurance exercise than strength training. Overweight and heavily muscled people should keep in mind that endurance exercise is an excellent way to burn extra calories. Endurance exercise also provides extra protection against heart disease.

Just as a well-maintained engine and fuel system keep an automobile running well, tuned-up muscular and cardiovascular systems will improve your physical strength and endurance. A combination of strength and endurance fitness will increase your energy level, make you feel and look better, and help you stay healthy longer--all of which will enhance your quality of life.

You Are Getting Sleepy....

2009-01-02T08:39:00.000-08:00

If you're like almost half of American adults, you're not getting the correct amount of sleep. With today's fast pace, sleep may seem more like a luxury rather than a need. Unfortunately, that's not true...sleep is required for good health.

Sleep benefits our mood, memory, and concentration. Being sleep deprived makes you cranky and irritable, as well as affects your concentration and motor skills similar to driving while drunk.

Sleep also affects your immune system. Without adequate sleep, our immune system weakens and we become susceptible to illness and disease.

Signs that you are sleep deprived: difficulty in waking up in the morning; poor performance at work or school; difficulty making decisions; clumsiness; falling asleep during the day.

Most adults and older adults need between 7-8 hours of sleep. For older adults, this sleep may be for shorter time frames, and may include short naps during the day.

To ensure you're getting the right amount of sleep, there are several things you can do:
- create a good sleep environment
- avoid foods and drinks that may interfere with your sleep
- develop a good bedtime routine

For more bedtime tips, see http://www.helpguide.org/life/sleep_tips.htm

Still staring at the ceiling? Don't feel alone - you're one of more than 40 million Americans who suffer from some sort of sleep disorder. The most common are: insomnia, sleep apnea, restless leg syndrome, and narcolepsy. If you feel that you may suffer from one of these, see your doctor for advice.

Website: http://www.seniorskeepingfit.com/

Baby Boomers and Nutrition

2008-12-31T12:11:00.000-08:00

As we pass into our older years, many of us fail to realize that our nutrition needs change as well. Our metabolic change, along with decreased physical activity, means we need less calories than we did when we were younger. Some medical experts agree that poor nutrition among older adults is one reason for a higher rate of chronic illnesses.

Not to worry though...there are numerous things that we can do to ensure we don't become a statistic.
* Eat at least one helping from each of the major food groups daily: fruits; vegetables; breads and cereals; milk and cheeses; meat, poultry, fish and dry beans.
* Drink at least eight 8 ounce glasses of water daily.
* Avoid foods with high cholesterol.
* Limit your daily intake of sugar.
* Limit your daily fat intake to 30% or less of your total calories.

By following a healthy lifestyle and proper nutrition, each of us will have the required energy to carry out our daily tasks; be mentally and physically sharp; increase our resistance to disease; and help our medication be more effective.

Food alone cannot make you healthy, but the combination of good eating habits based on proper nutrition and moderation, along with exercise and fitness, will provide the basis to keep you healthy.

Website: http://www.seniorskeepingfit.com/

Yoga Has Nothing to do With Bears

2008-12-26T06:38:00.000-08:00

So just what is yoga, and what different forms are there?

No, it’s not a bed sheet worn to an Animal House party, nor is it “Yogi” , associated with the terms “Boo-Boo” and “Jellystone Park.”

Yoga first popped up more than 3,000 years ago in what we now call India. The word “yoga” comes from the Sanskrit word “yuj,” which means “to bind, join, attach, and yoke.” The whole point is about relaxing. See, “yuj” also means “union, to direct and concentrate one’s attention on, to use and apply.” In other words, yoga is about concentrating on your mind and body to bind yourself to God. It’s about disciplining yourself to balance your mind, soul, and emotions, so that you can connect with your individual spirit (your “jivatma”), which is in turn part of the Supreme Universal Spirit (”Paramatma,” a.k.a. God). It’s about focusing your energy into constructive channels. And the name of an individual who follows the teachings of yoga is known as a “yogi.” I’m sure you now have a newfound respect for the spirituality of our pic-i-nic basket-stealing friend.

There are actually lots of different types of yoga; it is not strictly a term for the stretchy exercise. The term “yoga” can refer to any of these things:

karma yoga — focuses on giving of oneself without expecting any reward

jnana yoga — a philosophical approach to unveiling the illusions of the world bhakti yoga — channeling emotional energy into one’s spiritual practicerhaja yoga — focuses on concentration and mind control

As there are many styles of dance, so are there many forms of Hatha yoga. Current popular styles include (but are not limited to):

Gentle yoga, which is sometimes also called by the generic name “hatha yoga” –this usage of “hatha” is debatable; some folks believe the term should only be used to refer to the general idea for all physical yogas, while others use it colloquially to refer to the gentler style. In Gentle yoga, the focus is on long stretches and flexibility, with slow, deep breathing (yogic breathing is known as “Pranayama”). This can be very soothing for the mind — it is the kind of mellow style most people picture when they think of yoga.

Kundalini yoga, which works on the premise that the body has eight “chakras,” and through use of “breath of fire” (rapid breathing), one can heat up the body from the bottom up, eventually “raising kundalini” to achieve a feeling of high enlightenment.

Power yoga, which is also known by the Sanskrit term Vinyasa yoga (a “vinyasa” is a series of rapid movements which warm up the body all over). This is a very active form of yoga, in which a person is moves quickly through the poses (called “Asanas”), not holding them as long as in other styles. It is virtually guaranteed that you will sweat a lot in this; it is not for the faint of heart and gives a real challenge to the muscles.

If this interest you, there are many sites devoted to the study of yoga. For beginners, I would recommend the following site: http://yoga.about.com/od/beginningyoga/a/whatisyoga.htm

Good luck.
My website: http://www.seniorskeepingfit.com/

Getting the Right Shoe Fit

2008-12-23T11:46:00.000-08:00

How many of us have bought a pair of because of the way they looked, or because this style of shoe was "in"? I'm sure not too long after your purchase, you may have questioned your judgment because your feet were screaming for mercy due to pain. Often times we're not entirely sure of this is right shoe for us. I came across an article that provides a surprisingly easy way to get the right fit every time you buy a shoe no matter what type.

The Wet TestDip: Dunk your bare feet into a pan of water. Applying your full weight, step onto a piece of brown paper. Repeat until you get a crisp pattern of each foot. Before your prints fade, match them to those shown here. (If yours are somewhere between neutral and flexible, use neutral as your guide. If yours fall between neutral and rigid, choose rigid. If your footprints are different patterns, aim to fit the more flexible one.)

Neutral: You'll see about a 1-inch strip of wetness in the arch area.
How you tread: Your feet are well balanced and roll, or pronate, almost perfectly. Your feet lengthen and spread out about a half shoe size when you stand, and they absorb shock well and have good stability. But put these nearly perfect puppies in poorly fitted shoes, and you could be hobbled with blisters or other foot problems.
How to fit: Yours is the easiest foot to fit because many styles are designed for your type. Make sure any shoe you buy feels good in the store--no rubbing or pinching.

Rigid: Your arch is so high that you'll see little, if any, imprint in the arch area.
How you tread: Your feet tend to roll inward only slightly, so you underpronate, meaning you walk more on the outsides of your feet. They're stable, but they don't absorb shock well because they're stiff: They tend not to lengthen and spread out much when you stand.
How to fit: You need shoes that are well cushioned to absorb shock, and flexible enough to allow your feet to roll more. Go for a roomy upper to accommodate your high arch. Choose the shoe with the highest heel if you have tight calves, which is common in this foot type. Your feet are also likely to curve inward at the ball (you can check this out by tracing your feet), so look for a shoe that does likewise by matching the tracings of your feet to the soles of shoes you're considering.

Flexible: Your foot is flat and has a low arch. It will leave the fullest imprint, with the most arch area in contact with the paper.
How you tread: Your feet roll inward too much (overpronate) when you walk. They're unstable, but they absorb shock well because they spread out: They change an entire size when you stand.
How to fit: Because your feet tend to flatten, you need a shoe that has less space between the laces and the sole. (To judge height, move your feet up and down inside the front of the shoes while you're wearing them.) You don't need a lot of cushioning, but you do need good arch support so your feet don't completely flatten when you step. Also, a lower-heeled shoe, as compared with other shoes, will help keep your feet more stable while you walk.

Use this information everytime you buy a pair of shoes, and your feet will thank you.

http://www.seniorskeepingfit.com/

Baby Boomers - Looking Pretty As We Age

2008-12-18T18:44:00.000-08:00

As we baby boomers march towards retirement, Botox, wrinkle fillers, and hormones have become big business. It's a common sentiment in a society where many of us strive to look and feel younger - to prove to ourselves and the world that we are healthier and more vital that our parents were at our age. We've all heard about that 60 is the new 50, and 50 is the new 40, and so on. Often we some help...sometimes we need a lot of help.

There is, of course, much to be said for taking care of yourself. Eating healthy, exercising your body and mind regularly are tried and true tactics for staying young. So is keeping out of the sun's harmful rays. Even flossing your teeth each day is a habit, as research would suggest on people who live to 100, might just extend your life.

There's a concern in mainstream medicine that the help we are focusing on is short-term, bizarre methods that have potentially dangerous side effects as our obsession with youth increases. Fetal cell injections, inhaling radon gas, and cutting off portions of their reproductive organs have recently become newsworthy in the press and on TV.

Jay Olshansky, a public health professor and longevity researcher at the University of Illinois at Chicago, had this to say. "There's a large industry of people trying to sell to people what doesn't yet exist - much to the dismay of those of us who are vigilant about protecting our public health."

Website: http://www.seniorskeepingfit.com/

New Hope for Old Muscle

2008-12-15T17:58:00.000-08:00

I was reading a very interesting article in one of those Sunday paper magazines that I thought I would share with you. The focus of the article was "sarcopenia", or in other words, age-related muscle loss, and impact it has on doing simple daily chores. All too often the prescription for sarcopenia is more exercise...a situation that can be very frustrating when it doesn't seem to be working.

As we age, we begin to lose our our levels of human growth hormone (HGH) which is associated with the decrease in muscle mass. A small study was conducted with 65 seniors between the ages of 65-81. Half were given a sugar pill, and the other half took ghrelin mimetic, a substance used to stimulate HGH. The study concluded that the half of the people that took ghrelin mimetic did increase their HGH level, and thus their muscle mass.

The study was very small,and more research is needed, but the overall conclusion is that in order to help seniors stay independent, maintaining their muscle weight and strength will improve their quality of life and help to reduce their health care costs.

Get Out of Bed and Do Something!

2008-11-25T09:21:00.000-08:00

Hi Everyone,

Much like we spoke about in the previous entry, everyone over the age of 50 knows that exercise is extremely beneficial in building and maintaining healthy bodies and minds.

If you need some motivation to get started, read down through the tips, and then the remarks made by Dr. Rick Smith, medical director of the world-renowned Los Angeles Jewish Home for the Aging.

1. Try; just showing up is half the battle.
2. Have an exercise buddy.
3. Start slow. It's the effort that counts.
4. Give yourself physical activity "homework assignments," and look for ways to build physical activity into your daily routine.
5. Think of exercise sessions as "appointments" that you must keep.
6. When you can't keep your "appointment," don't be too hard on yourself.
7. Keep a record of what you do and your progress. It's fun to chart victories.
8. If you stop exercising for several weeks and then return, start out at about half the effort you were putting into it when you stopped.
9. Wear supportive, comfortable shoes.
10. Build a routine around stretching, walking and strength training.

"Muscle strength declines by 15 percent per decade after age 50," Dr. Smith notes, and "30 percent per decade after age 70. However, resistance training can result in 25 to 100 percent, or more, strength gains in older adults."

Dr. Smith points out that exercise also addresses another key issue with seniors: it reduces the risk of depression and lessens the severity of depressive symptoms. "Some believe that often moderate regular exercise may be just as helpful in combating serious depression in older people as antidepressant medication," he said.

Physical activity can be good medicine, but Dr. Smith recommends that everyone, especially those older than 40, check with their doctor before starting any exercise program.

Thought for the Day: You are exchanging this day for a day of your life. What you do with it is up to you.

Fitness and Aging

2008-11-12T12:34:00.000-08:00

If this is your idea of fitness, then you've come to the right place! Welcome to the sports and fitness blog for all us babyboomers. My goal is to provide an opportunity for people aged 50+ to share in their experiences, knowledge, and learnings about being fit as we mature gracefully (or go kicking and scratching). I'll provide updated information on a wide range of topics that include fitness, nutrition, exercises, fitness equipment, and tips on weight management. My website will be up and running soon with much of the information we'll talk about here all in one location. I'll get the address to you as soon as it gets set. But for now, let's talk about what fitness and aging have in common.

The measurement of age can be expressed in two ways:

Chronological Age - The age measured according to a calendar
Physiological Age - The age measured according to how your body is functioning compared to averages found in different age groups.

An individual may be age 62 chronologically, but physiologically his/her body functions like a 42 year old. Mounting evidence has shown proper exercise and nutrition may extend the lifespan, but there is a more important reason for good physical fitness. An increase in body functioning and the body's ability to perform will allow an individual to sustain an enjoyable, productive and independent lifestyle in their latter years of life. The quality of our life is as important as the length of our life. Here are some of the chanegs you body goes through under fitness training:

Decrease in Resting Heart Rate
Decrease in Max Heart Rate (under a workload)
Decrease in Resting Blood Pressure (if elevated)
Decrease in Blood Lipids
Decrease in Body Fat
Increase in Heart Rate Recovery (after a workload)
Increase in Heart Size
Increase in Heart Efficiency
Increase in Blood Supply to the Heart
Increase in Efficiency of Oxygen Exchange
Increase in Lung Capacity
Increased Maximum Oxygen Uptake (ability to perform)
Increased Lean Body Mass
Increased Strength
Increased Bone Density
Increased Ability to Handle Stress
Increased Flexibility

As you can see from the information above, many of the changes that occur with fitness training counteract the effects of aging and inactivity. There are also many training adaptations that can not be measured easily but are also important such as the motivation that is used in a training program that can spill over into other aspects of one's life. Also, self esteem is increased with a change of body image and a sense of satisfaction and enjoyment is felt from participating in a good workout. These adaptations can result from training at any age. No one is ever too old to benefit from the positive physiological and psychological changes when undertaking a fitness regime.