0ne of the issues we face as we age is muscle loss. We don't process our food as well. Recovering from many different struggles our muscles are less used. We may have the same weight that we've had but we have less muscle in that weight. As we age to put on muscle takes discipline, but we will not put it on the same way as we did when we were younger. But with a program of strength training, we can continue to build muscle. It would be worth your investigation to find out how to do this. I will give you my experience, but it is a worthwhile topic that you can put in your browser and develop your own program to build strength as your age.

I am adjusting my mobility to decrease my falls and healing, I am able to return to putting an exercise program together to recover some of my strength. I must stress that I am not perfect and regardless of routines I have missed days as well. once more.

I have written about this many times before, but it is worth writing again to inform you that we often have to adapt and face an age that is getting older and therefore a dynamic in that way.

I have written about my recumbent indoor bike. What a lifesaver. Because of the stability of the bike and the fact that it's very easy to get into it has been my experience after a couple minutes of warm-up. I am ready to do some type of program with the bike. My routine may differ, but I'm able to do 30 minutes and I usually do about 32 minutes with a two minute cool down at the lowest level. Rotating resistance helps my body experience, different levels and doing it. Every couple minutes helps with the routine in boredom. I generally listen to an audiobook and before you know it 30 minutes is up.

I have added a 15 minute walk every day. This kind of walk was designed by Leslie Sansone and has four basic steps. Walking, side to side, kicking, knee raises. There are other movements as well that engage in more muscles. Now keep in mind. I use an upright walker now when I do it so I'm only working my lower body. To work my upper body sitting down I do shadowboxing. I imitate two movements that I did when I was working a boxing bag. I also use jabs, a right cross, a left cross, a hook and uppercut movements. I generally simulate one 3 minute round.

Walking has a strength giving benefit. It is weight-bearing so by walking not only do you benefit your mobility, your heart, improve your immune system, help control blood sugar. There are so many benefits. If you are still able to walk outside, your brain is engaged at a higher level than if you were working crossword puzzle.

I use a collection of dumbbells, resistant bands, body exercises using my countertop. I do push-ups and dips. In doing the depths, I also adapt by allowing my legs to assist me doing squats. I had lunges using the countertop for balance. I tried something new using all of my resistant bands to do leg presses. My resistance exercises anywhere from 10 to 15 minutes one day, emphasizing lower legs and the other day, emphasizing upper body.

In relation to steps, my exercise program, including biking, walking, resistant training, and even stretching add steps to my daily experience. I have to note that my health apps do not measure these exercises. Walking uses the GPS program to measure the steps with the distance. If you walk in place using the in-home walking technique, these steps are not recorded. Neither is the activity on the recumbent bike that is stationary. So I have to list the activities on another app and then these things get measured into otherwise it looks like I'm sedimentary with no movement at all.

I stand doing the dishes. At my desk, I may do seated walking. With all of these exercises, my breathing is normal in relationship to what the exercises are doing. There were times after a fall where I was recovering. Even that I did strength training in a seated position. There are other times when I have been ill and exercise was not part of the experience at all. But after I recovered there to greet me was my recumbent stationary bike. What a lifesaver. Keep walking.

 I've been visiting people in nursing homes, and I encourage you to do the same. People are there who are aged and facing the challenges of the end of life. Others are rehabbing, hoping to regain their homes. There are those who were isolated in their homes, now receiving some care and activities with others, and then there are those who are bedridden with limited interaction with people. 

In Craig Johnson's Longmire novels, Longmire visits his mentor once a week for a game of chess and conversation, a ritual that often becomes an ingredient in the mystery's storytelling. Lucian, a character who keeps his service gun in his room, has lost his leg but not his wit. Occasionally, he joins Longmire in his adventures.  Their interactions are part of what makes the stories interesting. 

When I can, Barb and I take people out for dinner. Others, like her mother, are too fragile for outings. 

I share this not for you to say "good man", but to encourage others to do the same. I think it will help you keep your independence as long as you can. Also, I think it will help reduce regrets in helping others with care and loneliness. 

Many nursing homes I have visited need more caregivers. Expect waiting times between when the patient needs help and when the staff actually attends to their problems. It is not the same as a hospital. There are also differences between different homes. It is a matter of money, but I think that more people taking an interest and visiting the people they know can lead to better care. Barb has really encouraged me with the care of her mother. Many at the nursing home enjoy her mother's sense of humor. She battles a now fragile body and dementia, but she still is who she always was and shares her cookies with others. 

Ps. A nursing home has great value. We could no longer care for Barb's mom and keep her safe. But it is good to continue with her care and oversight. For the others we visit, we have tried to help them with radios and internet options to create more ways to hold their interest. Most have found radios helpful.

Keep walkng