Fitness After 50

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11/03/2023

Did you catch last week's appearance on The View? John Grisham shared more behind-the-scenes from his new book THE EXCHANGE.

Learn more and watch the full interview here: https://abcnews.go.com/theview/video/john-grisham-discusses-new-sequel-exchange-104047494

11/01/2023

Running vs. Walking: The Debate Continues

Running and walking are the two most popularly used form of exercise in the U.S. There has always been an ongoing debate on which is better for you in the long run. It's already been proven that both are great for your health.

Any exercise is better than sitting on your rear all day. So which will you choose to do? Both will help squash high cholesterol, diabetes, heart disease, and high blood pressure, but when it comes to comparing them side by side and determining which is best for you, the debate depends on your personal needs.

Running

Running's biggest winning factor is its calorie burning and metabolism pumping effects. If you are looking to lose, weight and get fit, running beats walking with a sledgehammer. Not only does running burn way more calories per hour than walking, which makes a big difference in weight management, but studies have shown that running helps to suppress appetite. This appetite suppression comes from the release of a hormone called peptide YY.

This means that those who run will be eating less than those who walk. They will be burning more calories during and after exercise. Less calories in and more calories out translates into a thinner waistline for all runners.

Running can be overdone, however. A study of the heart of marathon runners showed that excessive long distance running caused scar tissue to accumulate on the heart. This scar tissue could possibly lead to myocardial fibrosis, arrhythmias and atrial fibrillation, premature aging of the heart, and cause the muscles of the heart to stiffen. These facts show that too much of a good thing can be bad.

It should be reiterated that this only showed in runners who ran excessively. Micah True, was known for running some 50-100 miles at a time, died with a scarred and enlarged heart, and his death was ruled as most likely due to arrhythmia or an irregular heartbeat.

So, don't be afraid to run. Just make sure you are being moderate in your running. The suggested amount is to run 30-45 minutes, 3-4 days a week at a pace of a mile every 10 minutes.

Walking

Some might consider walking as a way to get from point A to point B, not so much of an exercise. However, walking has many benefits, no doubt about it. You can burn just as many calories walking as you do running; you just have to keep at it longer. Many consider walking a better choice than running because it is easier on the joints.

While running, if you don't have the necessary muscle strength to support your joints, don't run in the correct alignment, or don't wear shoes with the proper support you could be damaging precious tissue around the knees, hips, and ankles. With a regular walking exercise program, you are treating your joints more carefully.

There are studies that show that walking may have a stronger health benefit than running. The study shows that running an hour a day will reduce your risk of heart disease by 4.5% while walking reduced that same risk by 9%.

Of course, most walkers are at the beginning of their exercise journey and so had more risk of heart disease to begin with since they recently came out of their sedentary lifestyle. In addition, it is much harder to walk enough to burn the same amount of energy as most runners do, as it would take much more time to burn that same amount of energy walking.

Brisk walking and not easy strolling is your best choice when looking to lose weight and support heart health.

The debate ranges on. There are many who enjoy running. Some think walking is a more stress relieving way to exercise. Both will get you healthier than you were before by helping you manage your weight, blood pressure, and benefit your heart. Both also build muscle strength in the lower body, and even in the arms if you move your arms while walking.

If you can run, run (but not too much!).

If you'd rather walk, walk. (make sure it’s brisk and quick, and frequent!)

The point is to move, no matter how you do it, and to move regularly.

11/01/2023

How To Stop Procrastination In Your Fitness Goals

We have all procrastinated at some point in our lives. From school papers and homework assignments to working out at the gym, there is always a readily available excuse as to why someone waited until the last minute to complete a task or didn't do it at all.

Even though people are aware of the consequences of procrastination, they still choose to put things off, but there comes a point in time when the procrastination has to stop and the real work has to begin.

Fitness is one area where procrastination seems to dominate people’s lack of commitment. According to the Centers For Disease Control, only 25% of Americans get the exercise they need.

Why?

Likely most of those who do not workout regularly make one excuse or another and never really get to that treadmill. They want to, they intend to, but they never do.

Here are five ways to stop procrastinating on your fitness goals and why you should do it.

1. Figure Out Why You Are Procrastinating
If you want to have a real chance at finally committing to reaching your fitness goals, you need to figure out what exactly is causing you to procrastinate. Perhaps you have a big workload or believe you don't have the time to fit in a workout? Whatever the reason may be, it is important that you figure it out, so you can address the problem and put a stop to the procrastination.

2. Be Reasonable In Goal Setting
Oftentimes, when people set goals of any kind, they may experience difficulty achieving them. This may be for several reasons, but a lot of the time, people may have set an unrealistic goal that they cannot reach. Make your goals simple and attainable. If you know you only have time for a thirty minute workout three days a week, don't say that you will workout for an hour four days a week. You are only setting yourself up for failure, and failing can be discouraging, especially when trying to lose weight. Once you stop putting things off and start working out consistently, then you can increase or changes your fitness goals.

3. Start Slow
Being reasonable about your fitness goals is a good way to start your journey, but you also want to start slow. You may tell yourself that you are willing to commit to an intense workout five times a week, but when it comes down to actually completing the task, you may shy away from the challenge. If you start slow with your workouts, you can consider building and adding to it once you have been attending the gym and working out regularly.

4. Schedule Your Workouts
Scheduling your workouts will allow you to keep it in your mind that you have to workout. If you are the type of person to keep a very tight schedule, then penciling in a thirty or forty minute workout session will work best for you. Knowing that this is the only time that you have to workout out will encourage you to get up and get going.

5. Inform Others Of Your Fitness Goals
You may be the only person who is aware of your fitness goals, which makes it easier for you to ignore them. If you inform others of your plans to lose weight and get in shape, then they will be waiting to see the progress you've made. With them holding you to this, you will be more motivated to get to the gym and keep up with your goals. No one likes being seen as a quitter, so consider telling others and using it as motivation to reach your goals.

It is not always easy to fight procrastination, but it can be done with a little dedication and a realistic plan. People think of a variety of excuses to give up on their weight loss journey, but once they find their groove and start working out regularly, the journey may get easier.

If you really want to lose weight and get into the best shape of your life, it's time that you fight the urge to procrastinate and stick to your fitness plan.

11/01/2023

Exercise Options For People With Disabilities

The Centers for Disease Control (CDC) website offers a broad definition of disability. It describes persons who experience difficulty walking, hearing, seeing, reasoning, remembering and making choices as disabled. They later extend the definition to include the wheelchair bound. For further clarification, people who are without specific body parts or organs, or their full use, are counted among the disabled. According to the CDC, 21 million Americans are disabled.

While the value of exercise for the prevention and healthy management of chronic disease is fully documented, only half of all disabled Americans perform the recommended amount of aerobic exercise and strength training for health benefits.

In some cases, it is simply because physical activity has not been recommended to them. Others may experience psychological barriers, fear and uncertainty regarding what they can do for exercise while being mindful of safety and their physical limitations.

They may also be self-conscious about using the gym or asking for assistance while working out. Sometimes friends and family fail to support a disabled person's efforts to pursue an exercise regimen.

For optimal health, disabled people require the same 150 minutes of aerobic exercise per week and two muscle strengthening sessions per week, covering all major muscle groups, as able bodied people.

How they accomplish this depends on the type of disability they have and its severity.

According to WebMD, getting disabled persons to exercise is a major public health concern; inactive disabled adults are 50 percent more likely to develop chronic diseases like diabetes, cancer, heart disease and stroke.

A disabled person's capacity to exercise is discerned in much the same way as that of an able bodied person. Before beginning an exercise regimen, they should consult with their healthcare provider regarding the best course of exercise for them. The person must also evaluate their current level of fitness, their fitness objectives and the types of exercise they would enjoy doing to meet those objectives.

Modified Exercises

If a disabled person suffers from hearing or vision problems, most forms of exercise remain accessible to them. Their mode of instruction to perform the activity and how they perform it would simply need to be modified.

For example, a visually impaired person could run on a treadmill.
A hearing impaired person can run, lift weights and perform other types of exercise with clear instructions and visual cues.

Rolling oneself in a wheel chair elevates the heart rate in much the same way as a brisk walk.

Resistance bands are giant rubber bands designed to provide a strength and muscle building workout by a stretch and pull motion. They can be used from a wheelchair when tied to furniture, or a doorknob to build upper body strength.

Yoga, tai chi, swimming and other low impact forms of exercise can also be modified to meet the needs of disabled participants. Community centers offer various sqimming pool exercises classes for those with limited mobility.

Chair yoga is popular among elderly people and others with limited mobility.

Tai chi may also be modified for those with limited mobility or who are unable to stand for long periods of time--if at all.

For people with severe disabilities, breathing exercises and meditation offer another set of alternative activities which provide many of the same benefits, lower blood pressure, improved aerobic health and a sense of well being, as traditional exercise.

The practice of mindful breathing and slow stretching, bending, and twisting, improves range of motion and works the muscles and joints.

The Paralympics

With all of this being said, a disabled person's exercise options are extensive. Human ingenuity and athletes' with a passion for sports have created exercise and sports opportunities for the physically and mentally disabled.

These activities give disabled persons the opportunity to experience the physical health benefits and cognitive improvements associated with regular exercise. The Paralympics exemplifies this opportunity by adapting traditional sports for disabled participants.

Events include:
Alpine Skiing
Sled Hockey
Boccia
Curling
Nordic Skiing
Paratriathlon
Judo
Powerlifting
Rowing
Sailing
Shooting
Sitting Volleyball
Soccer
Table Tennis
Wheelchair Basketball
Wheelchair Rugby.
Wheelchair Tennis.

Anyone can exercise. Seek advice from your healthcare provider. Also, check into local fitness groups and associations which offer exercise classes suitable for people with disabilities.

Resources are also available online if you'd like to try a few things based on your doctor's recommendations.

11/01/2023

12 Workout Tips For Beginners

So, you want to start working out, but you aren't sure of the best plan of attack? There is nothing to be ashamed of, as there are many people who want to start paying closer attention to their fitness, but don't know where to begin.

Whether you want to lose 10 pounds or 50, there are a number of things that you can do to help ensure that you will shed those unwanted pounds in the most efficient way possible.

Here are 12 workout tips for beginners.

1. Make a schedule

When people first decide that they want to take charge of their fitness, it is a good idea to make a workout schedule. Life can be hectic and busy for some, but if you schedule in your workouts, there is no reason why you won't be able to fit it in with your daily routine.

2. Develop A Habit

Develop a fitness habit by working out every day. Daily workouts no matter how small will keep you on track.

3. Get direction

Hire a personal trainer or do your research to create an ideal workout plan that will meet your fitness goals and to learn how to do the exercises properly to avoid injury and get the best results.

4. Get a workout buddy

Working out with a friend keeps you motivated and accountable to someone other than yourself.

5. Set goals

Some people choose to start working out with the only goal in mind being to lose weight. There is nothing wrong with wanting to lose weight, but there is more involved than just expressing this desire. Along with making a workout schedule, you will also want to know how much weight you want to lose and by what date. These goals should be attainable, so you won't be discouraged by failing to lose the weight you want.

6. Warm-Up

Exercising can be exciting, so people tend to want to jump right in and get going. Your body needs to be prepared for the workout it is about to endure and warming up will help with that. Take five or ten minutes before your actual workout to get your blood pumping and decrease your chances of injury by warming up.

7. Stretch

Stretching before your workout is just as important as warming up. Even when you are not planning to workout, stretching is beneficial. Stretching keeps your muscles flexible, so when you workout, you are less likely to pull or strain your muscles. It is fairly easy to injure yourself if you do not prepare for your workout, but if you take even five minutes to stretch a bit before starting, you can avoid that painful injury that may cause you to quit before you even begin your weight loss journey.

8. Start slow

You may be tempted to go all in and workout seven days a week for two hours every time you go to the gym, but this may be too much for your body. Starting slow and building on your workout is the best way to start. You will be giving your body time to get use to this new level of activity and you won't tire yourself out before seeing any results from your efforts.

9. Mix it up

Try new exercises every chance you get. Not only does this keep things interesting and exciting, it gives you the chance to figure out what exercises you prefer and which ones you dislike. You don't need to complete a different workout every day, but consider switching things up from week to week or starting a rotation of exercises you enjoy.

10. Don t avoid challenging exercises

They are the ones that advance your fitness levels. When exercise gets too easy it has little effect

11. Learn your limit

Everyone likes to push his or her limits when trying to reach a goal, but when working out you may cause more harm than good. Doing more than you can handle may lead to injury, so instead of pushing yourself too hard, do what you can. When your body is used to working out and engaging in strenuous activities, you can add to your workout plan.

12. Don t Give Up!

Remind yourself regularly of what motivates you to get and stay fit.

You may be a beginner, but that doesn't mean you can't learn how to workout properly.

Following these 11 tips will allow you to have the positive workout experience that you have been looking for and meet your weight loss goals. Your health is important and even though staying on top of your fitness can be hard, it can also be fun and rewarding for anyone who sticks to it.