How do you adjust your exercises as you get older?

Let’s face it, as we get older things get harder to do.  Running a mile may feel like 6 miles, an hour long workout leaves you breathless and even pushing the lawn mower is harder to do than it was years ago. But just because we are getting older, doesn’t mean we should stop exercising. As a matter of fact, the opposite is true.  It is important to keeping moving as we get older! 

We envy the youthful, but age is mind over matter. Of course, it is true that we lose muscle and bone and that our heart becomes stiffer (causing shortness of breath when physically active).  But  even though physically we can’t lift as much weight as we used to or dance the night away like we did in our 20s, there are certainly activities to keep you feeling and looking good.

Physical activity becomes increasingly important as we age. As we lose muscle over time, our metabolism slows down when we get older, so burning off calories becomes more of a challenge.  Plus with age we discover our years of bad habits have caught up with us….too much salt, sugary drinks, smoking, etc all now take a toll on the “adult” us.  We can’t get in a time machine but we can try to make good on our future. Withering leg muscles (due to combined effect of muscle loss with aging and physical inactivity) means inability to walk and loss of independence.

Many organizations have activities for seniors: churches, YMCA, and other groups encourage older adults to keep moving and in a fun way. Zumba Gold is specifically designed for older adults.  Even senior living centers have exercises for the elderly, sometime just Wii (video game) bowling  offers a way to move about and keep the blood flowing.

The American Diabetes Association says aging is the most universal contributor to the  onset of disease such as diabetes, cardiovascular disease and stroke. Insulin resistance is a major component of metabolic syndrome and is commonly seen in older adults.

Bone density begins to diminish as early as age 30-40 and loss of bone density means your bones are more fragile and likely to break.  Your blood vessels and arteries also become stiffer making your heart work harder to pump blood through them. High blood pressure is a result of this.  As we age muscles lose strength and flexibility .

So this all sounds like terrible news, right? Wrong. Although aging is a fact of life, you can still enjoy your senior years. Your diet is important in maintaining a healthy lifestyle: increase your calcium, vitamin D and eat a healthy diet.  Getting enough sleep and managing stress will also help. And move! Yes, physical activity is important.  You may not be able to run a marathon anymore, but taking walks certainly will help. Swimming is a fantastic exercise that is easy on joints.  Yoga and Pilates are also easy on joints and non-cardio types of exercise.  They may help with balance and flexibility as well, preventing the risk of a fall.  Take a dance class...you will burn calories, get the heart pumping and probably have fun while doing it!  If you can’t find a class, just stretch at home, or find a video to help you get started.  A walking club in the neighborhood could also be a fun social activity and a healthy endeavor.

It doesn’t have to be fancy or cost a lot of money, but the key is to keep moving! Once you slow down, it is harder to get back on track.  Talk to your physician for more ideas, he or she will be happy to hear you are not going to let age keep you down!  Jack LaLane was 96 when he died and his family says he had been performing his daily workout routine the day before his death.  We all have to pass from this life at some point, but going through life happy and HEALTHY is a much better way to live.

To your health!

Dr. Anthony

Go to the Health Club OR Exercise at Home?

Physical activity, along with healthy diet are the pillars of healthy lifestyle. So, you have made the decision to get in shape. Wonderful! Your next move is to either go to a  gym / health club or start exercising on your own. You may think buying exercise equipment could be too expensive, but think again. There are so many option out there today and the same goes for joining a gym or fitness center. What is important is to be physically active for a few hours a day, at work, at home, at the gym, anywhere.

Many gyms now accept health insurance. There are so many men and women who pay into their health insurance and have no idea they could be working out for free or near free.  Many large companies have learned that keeping employees healthy actually keeps their health costs down in the long term.  And gyms seem to always run deals or specials. Sometime you can ask for a discount: student, senior citizen, etc.  And if a medical issue arises or pregnancy or you lose your job - most gyms will place a hold on your membership.

The cost of equipment can also be reasonable. Remember: you get what you pay for when buying equipment brand new. Do a little bit of research if you are going to invest in a large expensive piece of exercise equipment.  Don’t forget other outlets. Many people buy items or gear and after a while, it is collecting dust or sitting in a closet. Their loss can be your gain.  Treadmills, weight sets and other items can be found on craigslist, eBay, or local virtual garage sales, or the old fashioned garage sale or classified ads.  If you are just starting your foray into working out- you may want to buy pre-owned items to save some money.

If your company has a gym in it, make use of it! Head into work early, or stay late to get that workout in.  Or you may be  able to use part of your lunch hour to eat at your desk and use that extra hour to get in a workout. Walking with other employees can be fun and fruitful.

Employers are starting to add fitness to the workday in many new ways.  Physical activity at the workplace is becoming the way of the future.  Standing desks, walking mats, and exercise balls in place of chairs are all ways companies are promoting health.  Elliptical work desks and ab-focused workout chairs are available and furniture for your home like a curvy pilates lounger, and other furniture that is disguised as just furniture, but turns into exercise equipment is available for online purchase. A stool that  looks like a stool, can work your core, since it is not flat on the ground, and can turn into a workout mat.  If you are short on room, closet gyms can work for you. You can fit the treadmill, bands, and dumbbells into what looks like a closet.

Fitness trackers and wearable devices are making accountability easier and are a great way to show that you care about and monitor your health. It is not uncommon to see men & women wearing fitness trackers on their wrist as part of their everyday outfit.  These trackers can report several pieces of information to you, including how many steps you have taken in a day (like a pedometer).  

There are so many options whether you shop online or in a brick and mortar store. Or - just use what is at your disposal: take a walk, buy or rent or check out YouTube for exercise videos, or get creative at home (marching in place, sit ups, jumping jacks, planks will not cost you a thing)! So get moving; you have no excuse!!!

To your health!

Dr. Anthony

Start Your New Year's Resolution Now!

Do you remember January 1st, 2016….seems like a distant memory now. Remember the New Year’s resolutions you made? Have you kept them? Most people would say - no, I gave up on it about March (maybe May if you were “good”)!  Well, it is never too late to start again!

The struggle to lose weight, quit smoking, eat healthy and exercise is a lifelong one. It is not hundred meters dash; it’s a marathon. So, setbacks are to be expected and need to be dealt with in a pragmatic way, without overreacting or completely abandoning your efforts to become a healthier person.

Don’t let the calendar dictate your promises or your failures. As your health and personal well-being should be at the top of your list of most important things in your life, you need to be determined to stand up after every fall and never accept defeat.  Sometimes, all you need is that little push to get you going again. If, for example, you used to eat unhealthy every day of the week, aim at a healthy Tuesday; that’s a real progress. Once you conquer this first step you can add another day, allowing yourself your old-style unhealthy binge on the rest of the week. Capitalizing on your positive psychology of eating healthy on certain days, it is very likely that, over time, you will be able to eat healthy most days of the week. One healthy day is better than none! There is a quarter of the year left, enough time to prove you can really improve to yourself and achieve your initial goal.

Let’s talk about diet: if you can only eat five or more portions of fruits and vegetables a day and cut out sugar (especially sugary soda), even if you also eat some junk food, you have made a big step forward. Then, try to eat lean meat and the good fats (olive oil, fish, nuts), and prefer fresh non-GMO foods over processed food. Control your calorie intake, as too many of the bad carbs or even the good fats, can lead to belly fat or abdobesity.  This can lead to a whole host of problems down the road (diabetes, heart attacks, stroke, to mention but a few).

Also, take advantage of your “wellness” visits to your primary care doctor. Most plans require no copay for these visits. If you have not made that doctor’s appointment that you meant to do- do it now! Many insurance companies have a flex fund or HSA account where money is put aside, and if you don't use it, often you lose it. So put that money to use and make your health a priority. A wellness visit can unmask a high blood pressure or cholesterol, prediabetes or diabetes and start you on the right path towards health.

Exercise usually ranks high on New Year’s resolutions. With summer, and vacation and work and kids and,and, and….well you see where this is going.  It is easy to fall off the workout wagon. But climb back on.  Pretend the calendar says 1/1 again!  Get to the gym, grab a friend or your spouse and start a walking routine (and light weight training every other day-muscles improve your metabolism), check around to find home exercise equipment that someone ELSE is now selling after buying it last Christmas! Make their loss your gain.  Consider buying a standing or a treadmill desk and use it at work. It is a waste of precious time and opportunity if we spend all our working hours sitting; we get the “sitting disease’, as many scientists now call it-contributing to obesity, muscle wasting, diabetes, high blood pressure and more.

If your resolution was to stop smoking and you haven’t ... please consider stopping now. There are several smoking cessation tools, including groups and/or medication to help. Ask your doctor to help you quitting. Be aware, though, that if you are not really determined to quit, no nicotine patches or gums, no Wellbutrin and no Chantix will get the job done.

Make today your “new year” day and get in gear! If you do this, by December 31st, you will not need to make as many resolutions.  

To your health!

Dr. Anthony