Sharing new ideas to help strength and weightless as we age.

I came across an article from the Cooperized newsletter related to strength training as we age. It is to our advantage to learn to use resistance training as we age. I have read many studies that show we can slow the rate of muscle loss or even add muscle well into our 90's. We are not all at the same level of health and with our doctor, we can design a fitness program tailored to our needs and health.
There are a variety of tools out there and gyms to use at home or the gym fit for seniors.
Combining walking, biking, running, swimming, gardening, housework there are ways to boost our war to 150 minutes of active movement we need as we age.
In the Article, Lean In and Tone Up Patrick Fisher Cooper Fitness Center Professional Trainer shares the benefits of building lean muscle and practical ways to develop a routine. Because most of us are on some calorie reduction diet we are not taking in the time or calorie intake of muscle builders to bulk up.

60 and after he recommends 45% of our fitness is
strength training. This helps muscle loss and bone
density.

In the article, he talks about changing reps from 12 to 20 or 30 reps which will keep the body challenged to develop muscle definition. 12 reps more weight, 20 to 30 less weight. Several weeks for each one.
Dr. Ken Cooper shares a chart on how the % of cardio and strength training changes as we age. The older we get the more strength training we need.
In practical terms, this helps our heart, brain, and ability to keep us independent able to do what we need to do. Muscle is one way to increase our metabolic rate. Losing muscle makes it harder to lose weight. Keep walking

https://cooperaerobics.com/Health-Tips/Fitness-Files/Lean-in-and-Tone-Up.aspx

Exploring why is so hard to lose weight

I ran across a good article giving four reasons why it is difficult to lose weight, by K. Alicia Fetters contributor to USNews June 10, 2016. You can read the article by clicking the reference follow.

Who we are genetically influenced is health. In 2007, researchers identified a common gene variant by 20 or 30%. "The genes are in our jeans."

In the past 30 years, this gene is not changed but our environment sure has. Fetters writes, “Modern society is set up for us to consume more calories than we burn every day. We just eat more than we did in the past. A lot of food that makes us fat is advertised healthy. Woe is me!

Our bodies are programmed to not want us to starve. In the past, this is many people alive, but today this drive is easily manipulated by her current environment of food, food, food! Our biology and hormones actually working against us to lose weight.

If we lose weight there is a drop in our basal metabolic rate, the number of calories you burn just being alive.

Fetters illustrates this by comparing two men who both way 200 pounds. One of them has always weighed 200 pounds. The other used to weigh 300 pounds and lost weight to two 200 pounds. They are now not equal, for the one who lost weight will have a lower metabolic rate. They will actually walk and fidget less than they used to.

I wonder if the 300 pounders always tended to exercise less than the 200 pounders? If the exercise habit doesn’t change that might explain the metabolic difference?

Obesity can contribute to long-term dysfunction in appetite and rewards centers of the brain, as well as insulin and leptin resistance encouraging fat storage, increased hunger, Fetters reports. 

Not surprising with age there's a natural decline in the metabolic rate.

Binge eating disorder affects approximately 2,000,000 Americans any a clinical level. Why do we eat pass what we need, memories, emotions coping skills learned in childhood affect how we look at food.

What can you do to make weight loss easier?

Just realizing that weight loss is hard can relieve some of the confusion and frustration for those who are

struggling to lose weight. Almost 2 months ago I started with the premise that losing weight is hard. The reasons may be complicated and in personal experience compromised by so many difficulties. Knowing that losing weight is hard has a way of taking away the lifetime burden of it. My effort right now is can it be done. This is part of a long-range goal for me to attempt. 

We need may not be able to control the environment around us, we can take control of our personal environment in our reaction to it. I can use the app my net dairy to eat only what I have investigated and planned and ignore the calorie-rich environment. Divide what I eat out to fit my plan. Choose portions within my range to lose weight, including my fun foods. Use the information gained to live within a plan to lose. 

Like any health plan get the support you need. 

One idea as weight is loss learn to do muscle resistance known to increase our metabolic rate

Weight loss is hard, especially if we have been fat for a long time. Can weight loss really be done? The US News article explores the problems. If I lose weight, what might then can I expect? What information and plan gives me the best chance? Think through the article and questions for yourself and keep walking.

https://health.usnews.com/wellness/articles/2016-06-10/4-reasons-its-so-hard-to-lose-weight-and-how-to-bust-through-them

What if we are not so healthy can we improve muscle strength?

The idea that we can add muscle to our body as we get older goes against the usual trend of muscle decline that starts somewhere in our mid thirties and for sure for most of us by age 40. Any exercise will slow the decline and may serve us well into our 70’s. 

To gain muscle, particularly where we need muscle as we age, we have to work at it.

 NCOA recommends

• Moderate exercise for at least 30 minutes five days a week.
• Muscle-strengthening activities for two or more days a week that work all major muscle groups.

There are different ideas on this and several workouts for seniors. Senior workouts provide ways to adopt exercises to match your abilities. Doing movements correctly and safely are a priority. If you are going from the couch (sedimentary) to a workout first check in with your doctor and physical therapist. Check out local gyms and YMCAs for programs for senior citizens. Many people who try these resources get hooked. The support they offer can be your cup of tea.

There are many workouts you can do it home as you check it out on the Internet look for ideas that fit seniors. I use body resistance, tube resistance, TRX and dumbbells. 

What can we expect as we age how we can slow down muscle loss or even add muscle loss? Is it possible to be elderly, sedimentary, unfit and improve our cardiovascular, strength, and flexibility health? Can we do these things in a recovery of sickness and ongoing conditions like heart disease, diabetes, cancer? 

There isn't just one goal of fitness that we may be dealing with.

For example, if we are dealing with cancer we may be looking at the Fitness goals that help our immune system, improve our dealing with chemo. With heart disease we may have a lot of limitations and we have to work with our doctors recommendations. The goal of improving our fitness has a health context that is very individual. 

As we age many times recovery is possible. 

Case study - I read a story in the LA Times How I got my 89-year-old dad to crush it in the gym

Norm Wallack improves 1
min. to 4 min on elliptical

Norm Wallack put the question “Is it every to late to get into shape?” to the test. Norm went to Cosco’s once a week and spent the rest of the week with remote in hand on his favorite recliner. Many of us can relate to that. We are kings and queens of the remote. 

Norm’s son Roy set out to get his father to workout. He sought the advise of Robert Forster a physical therapist for seniors who said “movement is the best medicine”. Also, “No matter your age, exercise can cause significant muscle and cardiovascular remodeling in just three weeks. The trick is making the 

exercise habit stick — and for that, you need more time.”

Norm was took the VO2 Max test, the maximum amount of oxygen taking in. In a Tour De France bike racer the average is 85-to-90 milliliter per minute, The average fit man has 50+, sedimentary 35 to 40, One study showed inactive men 80 and older 21. Since Norm is 89 one would expect him to be on the lower end, which he was at 12.

Norm did not like the program at all until the seventh week when admitted he was getting stronger. 

THE RESULTS cited

Eight weeks after Dad began, Wellness FX did another blood analysis. The dramatic results: 

--His A1C — the three-month average of blood sugar levels — had dropped from 6.8 to 5.6. He was no longer in the diabetic danger zone. Improved 15%

--His VO2 Max rose from 12 to 14.2 — a 19% jump. 

--His heart was stronger. When he started, his heart rate hit 105 bpm after just one minute of exercise. Eight weeks later, it was 94 bpm, a sign of improving cardio fitness. 11% improvement

--His endurance more than doubled. When he started, he lasted just three minutes at Level 1 on the elliptical. Eight weeks later, he lasted six minutes at Level 4. 

--9-pound weight loss. His BMI dropped from 26.6 to 25.2. 5%

In this case study muscle mass was not measured, but the all important was the heart was stronger and he could do more with increased resistance. 

This is consistent with other studies I have seen as well as my own progress. Exercise when you are older takes longer to make improvements. Progress is slower than when we were younger. But progress can be made. Here we are looking at a reluctant 89 year old. 

I would predict different results with each one of us. Where are we today? What health problems do we face? Even our goals could be different. More and more I see it possible to add muscle as we age, but we have to make it part of our retirement and make fitness habitual. Keep walking

Sources: https://www.ncoa.org/center-for-healthy-aging/basics-of-evidence-based-programs/physical-activity-programs-for-older-adults/

 https://www.latimes.com/health/la-he-the-resuscitation-of-my-89-year-old-dad-20190216-story.html

Building strength and muscle can be part of healthy aging

Looking at related articles from the NYT and LA Times I started with an article from Gretchen Reynolds March 20, 2019 “Why lifting Weights Can be So Potent for Aging Well”.

One thing I like about the Times is the practice of linking you to their sources which will be other articles or medical research and studies. This part of the reading is less sensational and more informational. Here you can see the strengths and weaknesses of the studies. What seems to be verified and what are the questions and concerns to be looked into more. 

Some highlights

• only 17% of seniors actually do resistant training.
• The study was done of 81 healthy seniors between the ages of 65-75
• for three months they all did and twice a week, the next 3 months still supervised once or twice a week they continued, workout at a gym paid for by the study - all improved their strength.
• Then supervision stopped and they were on their own (Would they continue?) It was predicted 30% would continue. 46% of the participants continues working out. (This stat was given in the study itself, Reynolds estimated around 50% in her article) Some of them just once a week. All of them continued to improve strength. 
• One reason was presented as a factor in them continuing, they felt confident at the gym. 

This is a small study and it deals with healthy aging. The study confirms earlier studies that we can build muscle in our old age. We can improve our strength. This translates into confidence which will improve our chances to continue.

Expect a slower rate of growth of muscle mass due to age. Grab onto we can still gain strength. Developing a fitness strategy in retirement ages to our interest in life, promotes a healthy brain and can lead to motivation to live better.

Gym workouts, weights, bands, TRX, cans and containers from the pantry, body workouts can lead to stronger bodies. 

A stronger body can continue to live more independently and help gives us more days worth living. 

Yes, I know we can improve our spiritual, mental, social lives as well, but I believe those goals are enhanced by good fitness routines we can develop. Tomorrow I will share some things that can help us if we are not so healthy. Keep walking.

Watson, bring your revolver...late night rides

Moving along in week 10 I push more in short walks and biking. Short walks came to over 4 miles this week. Many of the walks were for a 1/4 of a mile. My back is able to go a little further. With my CP these days it isn't about walking where I could fall occasionally. Now days I would not be able to pop right back up. My walking program now has to be fall free.

The game's afoot

During my bike time, especially at night I like to listen to mysteries. Many of the modern Sherlock Holmes writers are able to write a good story and keep it in the times of Holmes in the late 19th and early 20th century period. Most writers today writing period stories spend to much time framing the stories with today's sensibilities. For me it is fun reading mysteries written in the times past, with all their strengths and weaknesses.
There are many writers today or in my adult life that are fun read. The key for me are the characters and story. There are stories where I am OK if they all die. I would like them all to be done away. In a story like that, I probably won't get to the end. The digital books from the local library is a good place to try reading new authors. Audiobooks that are well read I really enjoy, sometimes a chapter or two rolls by when I am on my bike. That is true test for me that I am hooked. Keep walking and read something you enjoy.

Looking at progress through a month.

I am already in week 10 of getting 150 min. of fitness exercise  a week. I keep trying new ideas or ways to challenge myself to improve. I cannot stress enough that progress is much slower than when I was younger. Yet there is progress. My short walks have increased to 320 steps - 420 steps. My back pain has improved in these short walks, but by the end of them I am still challenged in breathing.
On a real bad day biking at level one is a God send. I call it walking
the dog. Improves range of motion and circulation and readies me the next day to get back into it. Most of my biking is interval training.
There are a lot ideas I am working with from biking, in home walking, short walks, circuit training for aerobics. In strength training I am anywhere from 30-45 minutes a week. Here I use body weight exercises, resistant bands, dumbbells, TRX training.

Keeping track of my progress - At a glance you can week week to week

I will try other activities, like shadow boxing, weight training with free weights, total gym and swimming.
Stretching is always not to far way, with CP it is a must.
Doing house hold chores are also part of it. I have shared my calendars in this now 10 weeks workout. Using stickies on my computer helps to to record my progress. Doing this stuff around my work day keeps me moving and not falling.

Moving along like a tumbleweed

Strength training this week was 15% of my work out minutes this week. This is an upward trend as I work in different strategies.
In Dr. Ken Cooper's Start Strong, Stay Strong he presents a case for the benefits of exercise to square off the curve of aging where we spend more time in health then we do in disease and decline. There will always be things we can't control, but he suggest we can control about 66% of the things that effect our health.

7th week

Dr. Cooper suggests that 50% of our exercise should be aerobic no matter what age we are. All of his life he was into aerobics but research led him to make changes in his exercise routines. His guide line is 60% aerobic and 40% strength training. There is a blend of strength in aerobic training. There is no question weight bearing exercise is part of the strength program. So when I change the resistance in my recumbent bike I am increasing the strength my abs to lower body. When I am climbing stairs, walking I am strengthening my muscles to move. So while I know I am increasing my strength program the aerobic training has been helping.

I hope I am encouraging you to not give up. The government study I cited below is a review of many studies on strength training and seniors. They cited only 10-15% of seniors are actually doing any kind of work out. It may be true active seniors use their muscles in work and hobbies. We need to include those activities with their health benefits. I like to use step conversions or calorie estimates of the things we do. They count.
If we do not work at it, we may not be adding enough muscle to our body to maintain an independent life. A thin person who is inactive may be close to the weight they had when they were younger but as we age more of the weight is fat and less of it is muscle. Their health could be in danger. I know as the fat man I have to work on it.
When you develop your fitness program there are so many ways to do it. It always starts with the reality of your health and your doctor's recommendation. The older you are the more you need to check out how seniors exercise.
For me the process is slow. This week I took breaks in my circuit training just to keep my heart rate in a healthy zone for me. During the breaks my heart was still working. In my strength movements I had to slow down because I was maxing out. Each exercise has its own limit. This was my 7th week, but I still and maybe always have to be in touch with what my body is doing. Progress is measured in months and not weeks like it did when I was younger.
An indoor recumbent bike is quite a tool for senior fitness. Different levels of fitness bands are also

Different colors different resistence

good tools. Body weight exercises that can be adopted for your fitness levels are helpful. Training with senior fitness people going at your own pace helps with the proper approaches. If you are in your 80's short brief walks can be very helpful. I am coming to believe the best thing I can pass on is not do what I do, but know there are many things you can do that is good for you.
I have a long way to go for better fitness. I am not there yet it is cool that I am working on it. Keep walking
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3117172/pdf/Dtsch_Arztebl_Int-108-0359.pdf
https://www.collegesportsscholarships.com/strength-resistance-training-seniors.htm

Some of the nuts and bolts of senior resistance training

Most senior fitness guides recommend two to three days of strength training a week. There are so many ways to do this and are worth trying.
Benefits - I am not listing all the benefits - be independent, be ablate get out of bed or chair, set off floor, slow or add muscle, (muscle means able) improve bone health, flexibility, look better, improve pain control, sleep better, live

None of these benefits happen over night and progress is slower than when you were younger. Research I have looked at suggest improvement is possible into our 90's. Actual improvement if you are working at it may be 10% or 20%. Overall with most there is improvement.

Using stars for push-ups
the lower you go on the
stair adds resistance

There are many who suggest we are slowing down the decline. Regardless how you approach this you are giving yourself months, years of active living, that would be lost if you don't do anything. Make strength training another hobby in senior living. 

Not only is she doing a push-up here
but she is working her triceps
Note the feet placement, be safe and
 or two in

Consider the various tools we can use: household stuff - cans, bottles, make excellent weights.; workouts can be done with chair, countertop, wall, bedside, bench in a park. Body weight exercises like pushups, dips, crunches, squats, lounges, heel raises, - all of which can be adapted to your abilities. My favorite example is a push up can be done standing upright doing the push up against the wall, counter, off the stairs, bench, dress of drawers, dips from a counter with your legs doing squats for support. Using a counter for balance support will help you do these things safely. A countertop with a corner is excellent for dips with your legs assisting. Try it you feel the burn in your arms. Tubes, bands are great and can be done any where. Dumbbells, TRX, going to the gym are all good ideas.

You will actually look better
My feet should an inch or two
out for a better angle. 

Where you place your feet changes the resistance. Feet closer to counter or wall is easier.
If you go to the gym to assist chin-up, dips with machines is easy. If you

my hands push up as I
do the squat 15 to 20 reps

weigh 130 and you can't lift your weight you balance the weight assistance by adding 50, 70, 100, 110 weight where you do 80, 60, 30, 20 lbs. to do the exercise. If you add 120 lbs you will be working with 10 lbs. As you get stronger you add less weight. The same is true when you use your legs to support your dips. You control what your upper body is lifting. Your legs are getting a good squat and your triceps and upper body gets a full range of motion with resistance where you will feel it.
Include discussions with your doctor who with physical rehab or trainers will work your approach. As we age it isn't one size fits all. A good plan may be completely different for you. For most of us there is a plan.

Today for me is in home walking and TRX work outs. I hope to do 3 or 4 sets. In home walking I will do three to 4 minutes at a time. Later watching a Cub game I will bike 30 minutes on my recumbent stationary bike. At my work station I will take many short walks. Add washing dishes and clean room all good for me to keep walking.

Include weight training in your fitness goals.

While my weekly goal of 150 minutes is ongoing, I have already reached it with a day and a half to go. Included this week, were minutes dedicated to strength training using body exercises, exercise bands, dumbbell exercises, and TRX training. None of these programs are new to me, but they count in a senior fitness program.
In an article, May 9, 2018, from AARP Why it gets harder to drop pounds after certain age, list two reasons to lose weight; loss of muscle and decreased activity. Caroline Aprovian MD sites we lose 5 to 10% of your muscle mass each decade after the age of 50. She recommends a diet in which 30% is protein and at least two days a week a weight lifting. One study, reported 3 pounds of muscle gain after 10 weeks.
Another article dated May 16, 2018 Get Moving! A Fitness Plan for Dropping Pounds gives practical advise on getting started and recovery.
There are many types of exercises of light resistance that add muscle to our body. Swimming and
water resistance, light exercise bands, all can help. Taking weight training to another level when we are increasing the weights and reps as you improve. Overall I think this is a good idea, but each of us have our own goals to consider. Being in touch with yourself and your doctor is always the first step in starting an exercise program. Being 50 years old or 80 years old are two different realities.
As we get older we do not process food as well as we did when we are younger. When we exercise we do not get the same rate of return that we didn't we were younger. For example the benefits of exercise may only increase 5% to 10% when we are older, but the important thing is there can still be a positive return as we age. There have been 90-year-olds who through the effort of weight training have been able to put on 2 or 3 pounds of muscle. Not only did they stop the decline of muscle loss but they actually added it to it.
If you are on the younger side of 50 it is a great time in your life to add on muscle. I like to think of it as saving for a rainy day. Having muscle to lose is a good thing.
There is flexibility in 150 minutes a week. There are days where not much is done. I have been at this awhile and I know there are set backs. I hope at least to be encouraging as that point. As long as we draw breathe we can get up again and bugger on. The week allows one to get back on tract. Having many ways to exercise has a way of adding up. Am I improving? I think so, but the return is not as fast as when I was younger. Being at it 4 weeks is cool. Keep walking
Ps.
Harvard Medicine reported on a study in April 2018 Jama Internal Medicine, extra protein does not add muscle in older men average Age 73. Looking the exercises done in the study may be a reason why. Training may have to be more vigorous. Protein drinks may not be as able as real protein from natural food?  Aging a muscle loss is the norm. Most believe life style changes can slow the process down. Finding strategies that actually add muscle is a new thing. It does take some doing.

Week three goal met

Hurray, week 3 reach my goal again. This week I have increased my indoor walking workouts. I did three days of aerobic walking workouts about 4 minutes at a time. Each day I walked 3 or 4 times to reach 1 mile workout. Biking I did interval training that covered longer aerobic workouts. I usually did my daily fatman body exercises, with a little band workouts. Walking limits because of pain but I feel better than I have. Biking I believe is still key in improving aerobic fitness but I am encouraged about walking.
Can't give up, keep walking

2nd week of 150 minutes

Mostly indoor biking High intensity workouts.

Finished week 2 reaching 150 min of exercise aerobic, strength activities.
Besides 4 days of aerobic biking I included two sessions of indoor walking and two stair walking as well. I did two minute rounds of shadow boxing, all of the activities push into aerobic fitness. Shadow boxing I wild a little more and this week I will do at least two strength training workouts. 

I'm cool, ready to go

With different activities my minutes will go up with biking 4-6 times pushing my aerobic fitness. Walking and stairs don't look like much but with a life time of falls and injuries I am trying.

I side benefit is better flexibility. I have more challenging balance issues than in the past. Indoor walking helps. 

How to make indoor walking work? Try a recumbent stationary bike. Very easy to get on the bike and very stable. The support on back and comfort is a plus. One can listen to an audio book or follow a fitness program on TV, smartphone, tablet or computer. Listen to music or TV to help time past. Every couple of minutes change resistance up or down to stay in your heart range for an aerobic workout. Listen to your body if breathing or heart rate gets to high lower your level and intensity until heart rate goes down. Make sure your doctor has given you some guidelines that fit you.

Having distractions makes the time fly and before you know it you reached your goal.

If you walking outdoors walk early or later and stay hydrated. This year we are not used to the heat. Walk trails with plenty of shade. Use sunscreen and a big hat. If you have not been walking go for short walks. There are days when it is just too hot to be outdoors. Keep moving. 

Suicide, who would of thought

Anthony Bourdain’s apparent suicide surprise us like a seldom used change up when we are sitting on a fastball. We are totally taken back. I remember being a kid hearing Superman, actor George Reeves committed suicide. Bourdain a man of the world, a man of words frames a travel script that makes Rick Steves look like he is in kindergarten. His death occurs while he is working an episode in France center zero for everything Bourdain loves, food, wine, and lots of talk. The French investigation has ruled suicide. Nobody has suggested otherwise. I hold out 5% if there is a possibility of foul play because Bourdain was often political in his programing had to have made enemies along the way. 

Suicide, hard to believe but that is how we often look at it when it happens. The following is a response I wrote in the NYT to an article How Suicide Quietly Morphed Into a Public Health Crisis

“Since depression can hit any of us I think it is time to attack it like we do cardiovascular, cancer, and diabetes. Suicide has hit the top ten of causes of death. By 63, 25% may be clinically depressed. A depressed person needs the intervention would give a cardiac event.

Yet it is too hard to get entrance into a hospital for evaluation and treatment. If one does get admittance one will lose personal rights. Units are locked and treatment is more like being in prison than a voluntary admission should be.

People trying to deal with their illness should be on parr with those treating other deadly conditions.

The brain how complex, when something goes wrong it often impairs our ability to seek help. Depression creates a depressed hopeless world. That is why we should plan ahead with support we need to deal with depression better.

Trading a gun or noose with a sympathetic needle is no solution.”

If you know me, you know I sought out help and went through hospitalization and treatment. I have been on both sides of a locked door. I did lose rights. I appreciated the care and intelligence behind my treatment and therapy. But getting admitted and how we look at these things needs to be more friendlier. 

Follow the NYT articles there are trends happening with suicide that are alarming. 

• Despite all the research and resolve to treat depression and suicide it has risen 25% measured from 1999 to 2016. NYT Benedict Carey June 7 2018
• Guns usually are involved in 50% of Suicides
• Alcohol and drugs are often involved in suicides. The increase of opiates has to factor in this increase. It isn’t always mental illness that sparks suicide. Acute conditions can cause suicide. 
• Downfall of economy will bring a rise in suicides. 

Make it easier for people to get the intervention they need to battle suicide. For people who are willingly seeking help take the locks off hospitals treating depression. Locked units should only be for the process of law. There are millions of people who voluntarily seek treatment. 

Every person reaching there 50’s and 60’s should have a mental check up like they do for their hearts, cancer and diabetes. Life stresses and losses mean something. 

Bourdain’s travels gave him some hard trials that broke down his health. On some of his shows he was seriously sick for weeks.

He was a drinker and had used drugs and maybe that was a strong factor. 

He looked at the dark side of things and if you are there for too long who knows. 

I liked the guy. I am sorry he had thoughts of suicide and actually acted out suicide. How would CNN and the NYT had covered Bourdain if he did an intervention to prevent suicide. Would he still have been a man of the world? Would he still have kept his show? Would we have looked at him differently had he had a heart problem or cancer? My questions are leading but I think we have to make it easier to take on a blue world. Keep walking 

https://www.nytimes.com/2018/06/08/health/suicide-spade-bordain-cdc.html?WT.nav=top-news&action=click&clickSource=story-heading&hp&module=second-column-region&pgtype=Homepage&region=top-news

OK I am sitting working, how can I use sitting cardio training?

I am working at my computer this afternoon and I want to add some exercise. I came across a workout for seniors that worked on strength training, flexibility, and balance. That got me thinking are there workouts to do boxing or kickboxing from a chair. On my browser was several options. For example if you learn the moves you can create your own program to box a few minutes To 30 minutes. I saw worked out from Paula

Paula Bowers demo of
Kickboxing

Bowers that have a kick boxing work out for 13 minutes. I tried it and it was aerobic. The movements really give the abs a workout. There were other exercise programs that would be good for people who were disabled or injured in still wanting to work out. The workout that Pahla did can be found at
https://www.youtube.com/watch?v=GE_Eh_mXPNI
You can modify this workout by slowing down the punches and kicks. Moving your body at your pace give you motion, flexibility and easy on your joints. At the pace Pahla works out is more cardio and strength training and a good goal as you get used to the workout. I always think it is a good idea to watch the program first and see how of the movements work, then adapt them as you need to.
It is a known fact that many people sit. Yes it's a good idea to move around through out the day. I like the idea turning my workstation into part of my fitness program. I asked a question, "How can we use sitting to exercise?" At some point in our life we may have to. Boxing workouts can actually help sitting to become a healthy exercise. Keep walking.

Do you know what your targeted heart rate should be in exercise?

When I exercise, how do I know what my heart rate should be? Our targeted heart rate changes as we get older. One of the best answers to that question comes from your personal physician and in my case, information comes from my cardiac specialist. In my case the doctor wants me to exercise to improve my aerobic health. For my age and fitness level in exercise I should not go above 117 heart rate. 

The share care article, “Ask the Expert: What Should My Heart Rate Be During Exercise?” gives a formula that gives you a target you should shoot for. 

One of the things that we realize is that we can't train the same way as we did when we were younger. Now I think it's possible that an older person has kept their fitness level high. If so then they should be thinking fitness goals given by a doctor who knows them. There has been changes because I know of no athlete who competed a high level in their 20’s and 30’s can do the same in their 40’s, 50’s and beyond. We do age and we have to factor that in.

Now myself, my fitness is below par. So I have to start where I am at. Progress is slower. When I am exercising I aiming for reaching 75% heart rate to have aerobic exercise. How do I know I am there? 

To get a handle on your heart rate start with the number 220. Then subtract your age and you will get your heart rate. What trumps this is your health. If you are in poor physical condition then you will need a doctor’s advice. 

Generally most people the formula works, but people find away to be unique. For example in the last 40 years we are generally heavier then earlier generations. Our obesity changes our fitness.

So I start at the number 220 and I subtract my age of 66 and I reached 154. (220 - 66 = 154) This optimal number.  I next want to know, "What is 75% of that number?" (154 X .75 = 115.5.)  Round off the number and I am at 116. My target heart rate has moved from 117 to 116. Well, it has been about a year since my cardiologist gave me my goal. 

We don't want to get too intense!

How do I know where I am at? Fitness monitors and how do I feel? I want to be breathing harder but able to talk. I want to sweat but not two heavily. If my monitor or body tells me to reduce my exertion then I will do it. With practice I have gotten pretty good at reading my body. It is real easy to over exert, but now the risk is too high. A heart attack is not the goal. 

        HIIT High Intensity Interval Training really helps me here. Brief increased levels of activity my heart rate goes up then I go back to my control speed which still raises my heart rate but that heart rate goes down to safe levels for me. For example in intense biking where I either increase my resistance or speed that I'm peddling my heart rate reaches a 110-115. I maintain that for a couple minutes then I either lower my resistance or speed and sometimes both and my heart rate goes down to a 100 or below. 

I know from other studies that if I push my blood through the arteries 15% I am helping clean my arteries to keep the blood flowing. As my fitness improves and breathing becomes easier I should be able to spend more time in my exercise at that 75% heart rate. 

The bottom line is we have to learn to read our bodies as we get older and be aware of her own personal fitness goals. Check out the link below Keep walking

https://www.sharecare.com/health/heart-health/article/ask-the-expert-what-should-my-heart-rate-be-during-exercise?partnerid=HCA-CONT-WICH&cmpid=sc-et-em-00-up-050418&eid=1100069048&secureID=xGMyIl3IGPrasYnUgKpSEoMJqJ3NyrvSF2yKqwpL_m8nQWH8pRcCfP-Hlb30jwI9SkXWmn_bDh7i8fdmmG8-qA

Desk top reminders this winter - goal to help aerobic capacity by 12%

With the use of sticky notes I can record my daily progress. My winter goal is to improve my overall aerobic fitness. Somethings I am already doing.
The fatman exercises, adapted body weight movements: pushups, dips, squats, lunges, heal raises, sit-ups; Hitt recumbent biking 20-45 minutes 3x's a week resistant band workouts 2, 3 times a week.
Adding on off bike days stair work 4 minutes and 4 minute run in place; 10 minute walk - Leslie Sansone, outdoor walk w poles or without. I will be adding knee pads. I know outdoor walking has risks; but I can't give up yet.
Stair workouts and running in place I may add time as with the walking. My immediate goal of 6 to 10 weeks is to improve my aerobic capacity by 12%. These activities can be done around my time of the computer.
All of this stuff has my doctor's consent, both GP and cardiologist. Alternating days biking with walking on stairs gives my knees is a chance to recover. I may find walking in stair work may have to be twice a week and go from there.
Right now biking and strength training works for me. My 10 minute walks right now are three and four minutes at a time. During the day I think many brief walks 30 seconds to a minute. My goal of a 10 minute walk is for practical applications.
I take time to give you a little detail because there are a lot of people who are sedimentary and need to think through how to get moving again. There are also people who are recovering and there are a lot of ways to get back on your feet.
What I am doing is based on my problems with cerebral palsy and mobility problems. Being overweight doesn't help. Taking psychotropic medicine that puts on weight doesn't help either. I have recently taken steps on that front as well. While I take the initiative for these changes it is based on health plans by my doctors and not self medicating.
In the picture are the Lockhorns, like Leroy I hate the scale at the doctor's office. (reality check) DBarb in contrast does not nag. But for many of us we are heavier than we need to be. All of the stickies remind me to move and eat smarter. Keep walking

Make progress with chronic problems - waking up and they are still there

This actually what I trying to get back to

How can we be healthier when we experience the same problems over and over? As we age we are likely to run into a problem or problems that are chronic. Unlike a movie, a book, or TV show which has a resolution; in real life, life moves on with to be continued.
If we struggle with heart disease, high blood pressure, cancer, diabetes, strokes, obesity more than likely we will continue to have these problems, we hope for remission or some progress. Just observation on my part but since I am the fat-man walking, how many people obese or overweight actually return to a healthy BMI. I think very few. Easy to move from one strategy to another, but harder to actually be successful. Progress might be more encouraging. For example moving from obese to over weight.
Now me, I am working on that first step after all these years. I notice as we get older we do tend to put on weight. Add to this the weight put on is more fat while muscle is being lost.
I don't want to be negative because if you are like me you want to live as we get older and do positive stuff, like enjoy God's gifts in creation, friends, family in shelter that keeps us warm in the winter and cool in the summer. Living and celebrating our days meets enough challenges with accidents or temporary illnesses. As we age we may also have to bugger on when we deal with problems that are chronic.

Not a fitness model
Ha!

I have a list of chronic problems but I won't list them here. I will bring up one problem I have but, I know I am not alone. Due to aging, falling with CP, injuries pursuing the sports and activities I have loved the joints, bones, tendons are either wearing out or hurting. The reality I have discovered is that these aches and pains do change your life. In my late teens I loved boxing, handball, basketball at the Y, softball and an occasional football game. I picked up tennis and loved to play when it was the hottest. I was a hacker but I did play on two college teams. If I played at the Y today, I hear the games are still brutal; I would take 2years-to the grave to recover.
My theme here is to live, so I bike and move around, shadowbox. To still push back a little and exercise for stamina, strength and flexibility, In so doing I include movement to help my balance which has worsened in the last few years. These activities keep the door open to move about in nature, camping, fishing, swimming, snorkeling, be out with Barb in gardening, enjoy grandkids.
How can I stay independent and do things around the home, care for self if I don't? I really believe I would go down hill pretty fast. I want to live and not be so impaired health breaks down. Life on earth is brief enough, I don't want to speed it along.
Look into the science of strength training for seniors, it is worth doing. Spending part of day exercising, doing physical activities has great benefits as we get older. Progress not perfection Keep walking