Category Archives: exercise

Oh, for Pete’s Sake!

Didn’t I know  this was going to happen?

(You wouldn’t know unless you know me, but if you do, then you may not be surprised).   What’s the fuss?  It’s been three weeks since my last post!   Oh, for Pete’s Sake.  So on with it then — (and if you want the exciting news that has absorbed my attention, post a comment or send me a message on FB.)

Today it’s about ROI — Return on Investment!

One tip is about physical fitness, the other is more about fiscal fitness.  Fitness covers a heap of territory, doesn’t it?  So why not apply the idea of paring down to how we spend our time?  Check out Y’s Business Blog to get the skinny on accounting, as well as a new way to think about how spending time is not so different from spending calories.  It’s all about the ROI!

1.   Y’s Business Blog: http://ys-business.com/blog/

2.  Aging bodies and brains:

In one surprising trial, researchers randomly assigned 155 women  to three separate groups.  They then compared the effects of two kinds of exercise:

a. resistance training, done once or twice weekly, in which participants worked out with free weights and weight machines and did squats and lunges, versus

b. toning and balance exercises, which participants did twice a week, versus

c. no exercise.

By the end of the yearlong study, the women —  aged 65 – 75 — who weight-trained saw an improvement in their performance on tests of memory, learning, decision-making and conflict resolution. The women who did balance and toning may have had cute legs on which to balance, but their brains were no better off than with no training at all.

The muscle-strengthening exercise also helped the volunteers boost their walking speed, a commonly used indicator of overall health status in the elderly, as faster pace has been linked with lower mortality.

There it is – good news and bad news!  The good news? We can heft some weights and enjoy every part of our lives more.  The bad news?  I’m now considered “elderly.”

Got to run — I need to lift some weight so that I won’t forget to post here before I leave for my mom’s 90th birthday party!

*http://www.time.com/time/health/article/0,8599,1956619,00.html?xid=rss-topstories#comments#ixzz0dmQnmPEO

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The eyes have it!

I’ve been feeling pretty good about trying to be fit so I can enjoy children, parent, grandchildren and every day for as long as there are  children, parent, grandchildren and days to enjoy.  My knees have recovered from their indiscretions with the treadmill incline, partly because of cross-training (more about that below!).

So imagine how pleased I was when my husband (who hasn’t yet decided how I should refer to him in these pages.  He did suggest “Master of the Universe.”  I was thinking about “Ralph.”  We’re still negotiating) — when my husband (never “hubby”) had his eyes repaired.

Our ophthalmologist told us that we all grow cataracts after about 45, but husband-never-hubby’s a growth spurt last year, and he needed to have them removed.  It was miracle science:  for two Thursdays in a row he went to an out-patient surgery center where Doc operated for about  fifteen minutes, removing cataracts, exploding and vacuuming out old lenses and inserting new plastic lenses.

Saturday he delighted me by announcing in bed that he could see my every strand of hair.  Delighted?  Yes, and appalled.  If he saw every hair, what about every wrinkle?  I used to look so smooth without his glasses!

All in all I do have to say, “The eyes have it!”  But if you  know about cross-training for skin, just share it right away!!

For the nonce, I’ll pass on this from the American Academy of Orthopaedic Surgeons:  I’m sure there’s a lot to it.I know there’s wisdom here.  My knees needed a day off, but I didn’t.  Solution:  I added stationary bike with a little weight  lifting (no lunges!) and some mat Pilates.  It felt mighty good, got to some of those places I’d forgotten about and kept me from being bored, too!

Here’s how:

  • Opt for 30 minutes of aerobic exercise three times weekly as one component of your cross-training. Examples include walking, climbing stairs or skating. [or biking hehe]
  • Perform strength training exercises twice weekly, although not on consecutive days. An example is lifting weights.
  • Focus on flexibility as the third component. Examples that can be performed for five to 10 minutes daily include stretching or yoga.

http://www.everydayhealth.com/publicsite/news/view.aspx?id=637892

Poll

I have a nice surprise ready for tomorrow if only I can figure out how to get it on the page!!

Who doesn’t like to have a chance to see how smart they are?  I love quizzes that I can pass, don’t you?  (I mean don’t you love quizzes that you can pass, not don’t you love quizzes that I can pass!!  (But if I can’t pass through the design thicket to get my surprise out to the other side of this composing page, I won’t feel too smart).

But for now I have to take my squeaky knees to bed.  I started a new walking program today so I could compare notes with a friend who started with the same trainer.  Oh, but I was such a smarty pants:

When the trainer said to set the incline at 2% and walk 2.5 miles per hour, I decided to set it at 4% and go 4.2 mph.  NO problem.  I just completely ignored what an experienced trainer thought might be a good starting place for some one of my age.  After all, I am much more fit than my mom was at my age.

Ah, but the family knees!  I do have the family knees.  And now — at that incline and at that speed, I am looking for an ice pak.  Do you think applying chocolate internally would have the same effect?

Listen to your trainer for the first week of a new program before you tweak it!

Okay, how many virgin blogs are 99 44/100% the same!!??

Hellow earled.

He rye yam.

(and I’ll probably have to end with, “goe little book” just like every writer since Ovid on up through Spenser, Lord Byron, and Leonard Cohen!)

I’ve been full of ideas these last few days to the run up of my first blog.  Now I’m here with you —  nothing.  Will it be like this every day?  (“Every day!” sez you. “How deep is my obligation to come back to this page?”)

So – while I’ll never manage the brevity of a twitter or a tweet,

I’ll endeavor to keep it short and sweet.

I’d like to laugh with you – and cry with you, too.  Not too much crying; just enough for a good weepy when needed.  And, really, how much crying can we do about exercise??

Today I’ll just call on an email pass-along to help me out.  Stan’s old Air Force buddy Frank sent this:  For those of us that don’t exercise yet, this is a great way to get started!!  Even I can do this one:

EXERCISE FOR PEOPLE OVER 50

Begin by standing on a comfortable surface, where you have plenty of room at each side. With a 5-lb potato bag in each hand, extend your arms straight out from your sides and hold them there as long as you can.  Try to reach a full minute, and then relax.

Each day you’ll find that you can hold this position for just a bit longer.   After a couple of weeks, move up to 10-lb potato bags.

Then try 50-lb potato bags and then eventually try to get to where you can lift a 100-lb potato bag in each hand and hold your arms straight for more than a full minute. (I’m at this level.)


After you feel confident at that level, put a potato in each bag.

See?  lol!

“Go, litel bok . . .
And red whereso thow be, or elles songe,
That thow be understood, God I biseche!”

Chaucer ended “Troilus and Cressida” this way.  It roughly translates as:

“Go, little book, and wherever you are read or else sung, I ask God only that you be understood.”

Me, too.