Seniors helping seniors in fitness challenges

In the Washington Post Tara Bahrampour reported a story of an 80-year-old personal trainer for 17 years, a retired Army colonel Lawrence Dawson teaching aging clients how to stay in fighting shape. Using the training he had in the army and his own fitness routines he looks nowhere near his age. Most of his clients are retired themselves. Together they face the problems of aging but work towards a vigorous work out that would challenge people half their age. 

When we retire we all have a need to stay active and moving. Social relationships can keep us in the game. Getting out with friends can help with short walks that literally can be with doctor orders when we are in our 80s. Probably guys come a little short on social outings that will help them stay active.

This months newsletter from the Daniel plan, Krista Strykar share six reasons why exercise makes you happy. Exercise hel

Col. Lawrence Dawson

ps release neurotransmitters that helped her mood to be happy. Exercise has been known to help relieve stress and anxiety. Barbara always tells me how a walk energizes her. No matter how we really look when we exercise it boost our confidence. Sleeping often becomes more difficult as we age an exercise helps.

Getting the most out of life as we age we have to pay attention to spiritual, social, physical and mental care. Physically exercising for our heart and strength training with flexibility can give it purpose in our exercise. I've been a good little boy last few weeks with daily biking 20 to 30 minutes. As I am constantly changing my biking resistance every 2 to 4 minutes. My higher resistance biking I have been able to move two levels higher. Listening to an audiobook the time flies. All of my life after I warm-up it is easier to move in my mind what's started I was a 20 minute stroll on a bike turns into a 30 minute workout. I literally can see it improve circulation. 

Colonel Dawson, uses hearing aids and has adopted changes in how he plays racquetball with joint problems. Because of a lifetime falling (CP) I am making the transition from walking to biking. Adopting our fitness routines to fit us I think it is a big idea. The effort will improve the quality of our life and will help us fight every challenge to our health. Keep walking

http://danielplan.com/blogs/dp/6-reasons-why-exercise-makes-you-happy/

https://www.washingtonpost.com/news/inspired-life/wp/2017/04/19/this-super-fit-80-year-old-personal-trainer-is-teaching-his-aging-clients-how-to-stay-in-fighting-shape/?utm_term=.cff21b495109&wpisrc=nl_lean&wpmm=1

Virtual travel to Israel, walking the dog

Emphasis today is on is on strength training. My morning warm-ups were the fat Man exercises at kitchen counter. Adapted push-ups, adopted dips, lunges and heal raises.

Two minute walk every half hour, I just finished a TRX work out. And sometime today I will do a 20 to 30 minute bike routine. 

I have posted on social media articles from Wayne Stiles blog. Wayne has a desire to link the land of the Bible with our understanding of the Bible. He is just launch a premium website 

https://walkingthebiblelands.waynestiles.com

Wayne Styles at the base of the
Jordan River

He is developing a virtual tour where he guides us through the locations of interest. If you have been to the land of Israel or would like to go, this is a great place to whet your appetite. In his virtual tour he will take you places that you probably will never go. From what I am seen thus far it is excellent filming production beautifully shot what's lots of good information and practical applications to our life. Stories of The Bible happened in real-time and at real places. His presentations will encourage your faith. His blog is free oh the premium site has a cost. If you would like to travel to the Holy land and get the best information possible from one of the best guides to the holy land become a premium member like myself. In May we will be going to Capernaum. 

If you follow my blog for anytime you know I'm not a salesman. Wayne's site it Is worth it if you would like to see the holy land safely, affordable, and the best practical information anywhere.

I have been consistent on my biking for the last three weeks. Having a training bike with variable resistance pushes my aerobic fitness. I moved from my warm up too harder resistance and I track my heart beat and breathing as a challenge myself. Listening to audiobooks time flies by. There have been several days where I didn't do the biking to only do the my version oh walking the dog before I go to bed.

I know it's better to exercise earlier, but doing an easy bike session is good for the heart and far better than noon nothing at all. Taking a walk for 20 minutes late at night Dr. Kenneth Cooper talking of the benefits of doing this when are day is been crowded, or were traveling, or for some reason have put off our workouts.

Using my stationary recumbent bike, I play my late-night music, audiobooks and at a low resistance level I moved at a easy pace. I do this for at least five minutes. Then right click the resistance to level two and bike another five minutes at an easy pace. Biking for 10 minutes I now have a choice I can push the resistance up to level or I can increase my biking speed. Either way my heart starts pumping as I move for another five minutes. At 15 minutes I make a decision whether to go for 30 minutes or 20 minutes. If I choose 20 minutes I keep my resistance at a level II for three minutes and then the last two minutes I go to a level one and slow my pace. By the time I quit my heart rate is back closer to normal. Feeling good that I did something for my health puts me in a good frame of mind to go to sleep. Some nights I do some slow easy stretching and recall some good things to be thankful about. That is my version of walking the dog. With my cerebral palsy my muscles are more relaxed then if I went to bed was it too much sedimentary day. As you get older you may find going for a walk with your dog help you. 

Update on what kills men.

Share care lists  10 Deadliest Men’s Health Conditions that men face in the USA. Follow the link below to get further information. 

Diabetes moves up the list when you factor in both men and women. When you link strokes with cardio vascular diseases it is important to note that 90% of our deaths are cardiovascular disease, cancer, and diabetes.

Lifestyle can find common causes such as smoking, obesity, poor diet and alcohol and drug use. Aging brings the dangers of falls and accidents and dementia. #9 definitely becomes a problem as we age. Exercise may help falling.

A heart healthy diet and exercise improves the quality and fighting the things that kill us. How is our mental health in relationship to drugs, alcohol, depression and brain health as we age. I have already reported 25% ore clinically depressed at 63. How much of this is masking dementia? How does aging effect suicide? 

Focusing on improving our immune system with 30 minutes of walking and 5 to 9 servings of fruits and vegetables can make a big difference in fighting cancer, influenza, pneumonia. It also helps us with heart disease and strokes. And just about absolutely controls type II diabetes.

Thank through your life and what may help you. 

Learn the biggest reasons most American men die, and how you can decrease your risk.

1 / 11 By Kristen Sturt

#1: HEART DISEASE

#2: CANCER

#3: UNINTENTIONAL INJURIES Incidents in this category include falls, motor vehicle accidents, accidental poisoning and increasingly, drug overdoses. 

#4: CHRONIC LOWER RESPIRATORY DISE

Depressed seek help, I did, it was worth it.
Depression lies otherwise

ASE COPD..

#5: STROKE

#6: DIABETES

#7: SUICIDE

 33,000 American men died by suicide, compared to less than 10,000 women.

#8: ALZHEIMER'S DISEASE

#9: INFLUENZA AND PNEUMONIA

#10: CHRONIC LIVER DISEASE

Driven largely by hepatitis- and alcohol-related conditions like cirrhosis, 

https://www.sharecare.com/health/mens-health/slideshow/deadliest-mens-health-conditions?cmpid=sc-ra-em-00-up-04122017&eid=1100042507&memberid=27731989&_sid=bdea9a55-3130-4d75-8223-f165fdc6d99e#slide-1

Keep walking

Weightloss is hard work, no doubt about it

I am come to the conclusion that I am no expert when it comes to losing weight. My experience, research has indicated to me that is harder then I thought. Most people who are heavy may at times lose weight only at some point in the future put it back on. It can become very discouraging. 

In this sense, a weight problem is more like diabetes than a broken bone. Weight problems tends to be chronic. Often fat issues become other issues like diabetes. We may have been active and carry weight all of our lives with very little problems. But as we age this may change. Our health problems with overweight can move into various areas such is our cardiovascular health, certain cancers, mobility, and take on metabolic problems and inflammation. 

Most this stuff you may know. But looking at obesity, being overweight as a chronic and life long problem shows the need to adapt strategies that will be more successful. 

This is where I am no expert. I haven’t been able to do this yet. I lost 60 lbs. and life threw a couple curveballs I couldn’t hit,  the weight returned. Add on injury and having CP and walking (my lifelong friend) became difficult. I have been honest about this but not good enough to pull off positive results. 

Losing weight is no easy problem.   

“Once more unto the breach, dear friends, once more;” Shakespeare

Jon Treloar put it this way:

Once more into the Fray...

Into the last good fight I'll ever know.

Live and Die on this day...

Live and die on this day... 

For me to turn the page moving to a better place I will need to be:

• Consistent - Consistency has to start somewhere. Anyone with a weight problem can sing the song of woe about the many times we lose this. The book of Lamentations shares:
• Because of the Lord’s faithful love we do not perish, [does not perish] (We don’t give up, Reeves paraphrase) for His mercies never end. They are new every morning; Great is Your faithfulness!

Consistency in health is a good habit. We can develop a good habit in about five months according to Dr. Cooper. Are you willing to start a new habit?

• Whatever diet you decide is good for you, it is about 80 to 90% of the real work that I will have to do to lose weight. There is always the motivation of looking better, but I know improving the way I live will help me to do the hard work that it really is. A heart healthy diet seems to be at the core of this.

Right now I am dividing my evening meal into two meals and going back to dividing meals I have out. 

• Exercise changes as we get older. We need to move it over lose it. Daily aerobic activity such as walking, running, biking, swimming may at first be just a goal to get started; but as we develop the skill it can be a key part of cleaning arteries, helping our inflammation and pain, and help us to maintain our ability to live like we want. Strength training helps us slow down muscle loss. We can still build muscle but we would have to be committed to a solid strength training routine for older adults. Keep in mind we build muscle more slowly as we age. Flexibility may come with movement, but as we get older we may benefit from stretching, yoga, pilates. It is worth looking at workout programs for seniors and as our abilities improve we can challenge ourselves. Exercise is very important to be in touch with your body and what your doctor thinks. For me I have moved from walking to biking.

The last two weeks I have been biking everyday. I will be getting bike scooter to go on outings and walks with Barb. The scooter has peddles for me to exercise. It comes apart for transport. I also have gotten my outdoor recumbent geared up as well. Biking has to be my walking. Keep walking