I confess. I used to love to tan. Or should I say, being tanned. The process, for my fair skin, required patience because I burned easily. I needed to build my color slowly (this was before skin cancer awareness). On occasion, I burned. Too much sun too soon. And it hurt. Disappointed, I had to decide whether to go back out in the sun, or wait. I wanted that tan NOW, and waiting wasn't an option. I made the mistake of burning my burn to a brilliant red, and then it really hurt. I had to retreat from the sun - big time.
So what does this have to do with exercise? Well, let's draw a parallel. A client holds his shoulder or massages his knee and tells me it hurts. I look, listen and then ask questions. Clearly, my client is experiencing PAIN. Then my client asks me if he should exercise anyway. After all, he doesn't want to stop his progress.
Flashback to my sun worshipping days. "Would you lay out in the sun after you just got sunburned?" I ask. I watch for a wince as he envisions the painful burn-on-burn. We agree that a break from exercising that body part would be prudent.
Pain is your body's way of saying something is wrong in anatomy land. For some folks, though, the distinction between actual pain and muscle soreness is vague, at best. Muscle soreness, for example, can occur within 24-48 hours after exercise and should diminish within 24-48 hours after onset. Though not always comfortable, normal muscle soreness is the result of stressing your muscles through exercise. Lactic acid build-up (a bi-product of energy burned within the muscle) and/or microscopic tears (part of creating stronger muscle fibers) are usually the culprits. Pain on the other hand, can be due to inflammation or injury to a joint, muscle or connective tissue. This sensation doesn't usually subside quickly and can increase in intensity.
Normal muscle soreness should respond positively to resuming your exercise routine. Progress gradually, though. Pain, however can mean many things. Rarely is it your body saying "More! More!" It requires rest or easing back on your exercise of that body part. And if the pain doesn't subside or gets worse, then a doctor's visit is in order.
So listen to your body. With a sunburn, the message is visible. Inside your body, the messages aren't as blatant. It talks to you IF you are willing to listen. Then, you need to respect what it says. Remember, your body knows best!
Sunday
USE IT OR LOSE IT
Sounds like a cliche. It is, and it's true, too - when talking about exercise, that is. Those diminishing muscles in your arms and legs are not disappearing because you're "getting older." Muscle weakness is not directly proportionate to the number of candles on your birthday cake. It is a function of what you are doing - or not doing - with those muscles.
So you claim you clean the house, walk the dog, mow the lawn, shop at Lowes ... the usual day-to-day stuff. That's exercise, right? Your muscles shouldn't get smaller doing all of those chores. Hmm. Well, yes and no. Those activities involve movement and movement is good for you. But the stress to your skeletal muscles may not be enough to enlarge them or even maintain their size. Add to that equation all of those labor-saving devices and your muscles are essentially coasting.
When a muscle is forcefully stressed beyond what load it is used to handling, it meets that demand by enlarging. This is called hypertrophy. The larger the muscle fiber's diameter, the more forcefully it contracts. It's getting stronger. When activities don't challenge your muscles enough, they get lazy and eventually reduce in size. This is called atrophy. Now they are less strong. Even the remote control feels heavy. In addition, when exercise is inconsistent or of short duration, the muscle fibers have a hard time resisting fatigue. Both the load placed upon a muscle during exercise and the duration of that exercise determine its strength and endurance. Riding the lawnmower or pushing the grocery cart each weekend just aren't enough.
So, what if your muscles are a little smaller and weaker than in your youth, you say. It's not like you're competing for a spot on California's Muscle Beach. Okay, but remember, reduced size equals reduced strength. And if the strength goes unchallenged and decreases, you have Jello for muscles. Jello cannot get you up from a chair, help you walk or climb, nor can it lift your golf club to swing. Jello just wiggles and squishes if you push on it. It's not stable and neither will you be.
How can you "use it so you don't lose it?" Challenge your muscles to work harder through weight training to insure that all major muscles are participating. No coasting. No seasonal exercise only. Consistent resistance training for an extended period of time will maintain your body's mobility and strength. Jello is not an option.
So you claim you clean the house, walk the dog, mow the lawn, shop at Lowes ... the usual day-to-day stuff. That's exercise, right? Your muscles shouldn't get smaller doing all of those chores. Hmm. Well, yes and no. Those activities involve movement and movement is good for you. But the stress to your skeletal muscles may not be enough to enlarge them or even maintain their size. Add to that equation all of those labor-saving devices and your muscles are essentially coasting.
When a muscle is forcefully stressed beyond what load it is used to handling, it meets that demand by enlarging. This is called hypertrophy. The larger the muscle fiber's diameter, the more forcefully it contracts. It's getting stronger. When activities don't challenge your muscles enough, they get lazy and eventually reduce in size. This is called atrophy. Now they are less strong. Even the remote control feels heavy. In addition, when exercise is inconsistent or of short duration, the muscle fibers have a hard time resisting fatigue. Both the load placed upon a muscle during exercise and the duration of that exercise determine its strength and endurance. Riding the lawnmower or pushing the grocery cart each weekend just aren't enough.
So, what if your muscles are a little smaller and weaker than in your youth, you say. It's not like you're competing for a spot on California's Muscle Beach. Okay, but remember, reduced size equals reduced strength. And if the strength goes unchallenged and decreases, you have Jello for muscles. Jello cannot get you up from a chair, help you walk or climb, nor can it lift your golf club to swing. Jello just wiggles and squishes if you push on it. It's not stable and neither will you be.
How can you "use it so you don't lose it?" Challenge your muscles to work harder through weight training to insure that all major muscles are participating. No coasting. No seasonal exercise only. Consistent resistance training for an extended period of time will maintain your body's mobility and strength. Jello is not an option.
HIPS AHOY!
Oh,the hips. Women wish they would reduce or disappear altogether. Men couldn't care less until they become painful or interfere with their golf game. For all of us, the hips are not only here to stay, but they can be your biggest asset (no pun intended).
For a moment, visualize the hips as a ship. The engine of the ship is the gluteus maximus, or the butt, and is the largest muscle in the body. Before you groan in agreement ladies, realize that this muscle is also the source of mega-calorie burning potential. You see, muscle is what stokes your body's metabolism. The bigger the muscle, the more calories it burns. Like an engine, the glutes are the powerhouse for fuel-burning. From a functional standpoint, the glutes cause the leg to straighten at the hip when a person walks, runs, or climbs. This muscle is also used to raise the body from a sitting position. Aesthetically, well, a toned butt is attractive.
This ship - the hips - also carries a crew. Functioning like the steering of the vessel, the gluteus medius and minimus are located on the sides of the hip around the joint. Companions to the gluteus maximus, these smaller muscles help support the normal position of the pelvis, as well as allow the leg to move in different directions within the hip joint. Loss of strength in these muscles can increase your risk of falls and hip fractures. Did you know that over 80% of older adults who break a hip will die within the following year? The importance of hip health cannot be overemphasized.
To build and maintain hip strength, exercises that use resistance are essential. For overall hip and leg strength, the squat and lunge variations are ideal. If mobility is limited, simple chair sits repeated 10-15 times works well. To target those smaller muscles, the gluteus medius and minimus, side hip extensions using ankle weights or resistance bands are the best choices. These can be performed while standing, sitting, or lying down.
Strong hip muscles increase healthy hip bone cell growth, fuel the metabolism, and keep the ship afloat. When toned, those hips can also be your most attractive body part. Challenge them when you exercise, so you can celebrate - not curse - your swagger when you walk.
Bon Voyage!
For a moment, visualize the hips as a ship. The engine of the ship is the gluteus maximus, or the butt, and is the largest muscle in the body. Before you groan in agreement ladies, realize that this muscle is also the source of mega-calorie burning potential. You see, muscle is what stokes your body's metabolism. The bigger the muscle, the more calories it burns. Like an engine, the glutes are the powerhouse for fuel-burning. From a functional standpoint, the glutes cause the leg to straighten at the hip when a person walks, runs, or climbs. This muscle is also used to raise the body from a sitting position. Aesthetically, well, a toned butt is attractive.
This ship - the hips - also carries a crew. Functioning like the steering of the vessel, the gluteus medius and minimus are located on the sides of the hip around the joint. Companions to the gluteus maximus, these smaller muscles help support the normal position of the pelvis, as well as allow the leg to move in different directions within the hip joint. Loss of strength in these muscles can increase your risk of falls and hip fractures. Did you know that over 80% of older adults who break a hip will die within the following year? The importance of hip health cannot be overemphasized.
To build and maintain hip strength, exercises that use resistance are essential. For overall hip and leg strength, the squat and lunge variations are ideal. If mobility is limited, simple chair sits repeated 10-15 times works well. To target those smaller muscles, the gluteus medius and minimus, side hip extensions using ankle weights or resistance bands are the best choices. These can be performed while standing, sitting, or lying down.
Strong hip muscles increase healthy hip bone cell growth, fuel the metabolism, and keep the ship afloat. When toned, those hips can also be your most attractive body part. Challenge them when you exercise, so you can celebrate - not curse - your swagger when you walk.
Bon Voyage!
EASY DOES IT
That sense of urgency. We all feel it, especially when we want something NOW. In exercise, it is no different. We want the results yesterday. Unfortunately, getting fit can't be rushed, especially if you are just beginning an exercise program or are returning to it after some hibernation.
If you haven't gotten the go-ahead from your doctor and you have health issues that need to be addressed, make an appointment before you put on those dusty sneakers. Most docs will be thrilled with your decision, but will caution you to begin slowly. They may also, based upon your health status, recommend or discourage certain exercises. Heed their advice, and then lace up those shoes. Before you take another step, repeat this phrase aloud, in your head, and every way in-between - "TAKE IT SLOW."
Please understand that this guideline doesn't mean you are "old" and therefore shouldn't move quickly. It means that your body needs time to adjust to the new stresses you're going to place upon it. Exercise stress is good. But expecting your body to respond positively to a high-energy, exhausting workout on day one is unrealistic.
The extra time you take at the beginning of your fitness program will bring results safely and effectively. Plus, you are more likely to stick with it if your joints and muscles aren't crying out in pain. Gradually adding minutes to your fitness walks and resistance to your strength training will mean consistent gains in your fitness level - minus the injuries.
So, repeat after me, "TAKE IT SLOW." Your muscles didn't atrophy overnight, nor will they regain their strength after two sessions at the gym.
Here are some frequency and duration guidelines as recommended by the American College of Sports Medicine. In order to improve the strength and endurance of your heart and lungs, strive for exercising aerobically (i.e. walking) a minimum of three times a week working up to 30 minutes per session. Intensity levels of the chosen exercise influence duration, so let's assume you are of lower cardio-respiratory fitness. Begin SLOWLY. 10-20 minutes per session to start is ideal. Gradually increase the duration and intensity, always being sure that you can hold a conversation, albeit labored, as you exercise.
Strength training using resistance requires a minimum of two times per week working all of the major muscle groups at each session. Allow for at least 36-48 hours of rest between workouts to prevent overuse injuries and promote adequate bone/joint stress recovery.
Stretching your muscles after exercise is essential and, in this case, more is better. Your body LOVES stretching. Think of it as the lubricant of the machine -your body. All the strength in the world won't help you if you can't move that body part around the joint. So stretch, and then stretch again.
Remember, take it slow. One step at a time. Create small, achievable goals. You won't become a believer in the benefits of exercise if you set yourself up for failure. Listen to your body, ease into your exercise program, and you'll be amazed how your body rewards your efforts!
If you haven't gotten the go-ahead from your doctor and you have health issues that need to be addressed, make an appointment before you put on those dusty sneakers. Most docs will be thrilled with your decision, but will caution you to begin slowly. They may also, based upon your health status, recommend or discourage certain exercises. Heed their advice, and then lace up those shoes. Before you take another step, repeat this phrase aloud, in your head, and every way in-between - "TAKE IT SLOW."
Please understand that this guideline doesn't mean you are "old" and therefore shouldn't move quickly. It means that your body needs time to adjust to the new stresses you're going to place upon it. Exercise stress is good. But expecting your body to respond positively to a high-energy, exhausting workout on day one is unrealistic.
The extra time you take at the beginning of your fitness program will bring results safely and effectively. Plus, you are more likely to stick with it if your joints and muscles aren't crying out in pain. Gradually adding minutes to your fitness walks and resistance to your strength training will mean consistent gains in your fitness level - minus the injuries.
So, repeat after me, "TAKE IT SLOW." Your muscles didn't atrophy overnight, nor will they regain their strength after two sessions at the gym.
Here are some frequency and duration guidelines as recommended by the American College of Sports Medicine. In order to improve the strength and endurance of your heart and lungs, strive for exercising aerobically (i.e. walking) a minimum of three times a week working up to 30 minutes per session. Intensity levels of the chosen exercise influence duration, so let's assume you are of lower cardio-respiratory fitness. Begin SLOWLY. 10-20 minutes per session to start is ideal. Gradually increase the duration and intensity, always being sure that you can hold a conversation, albeit labored, as you exercise.
Strength training using resistance requires a minimum of two times per week working all of the major muscle groups at each session. Allow for at least 36-48 hours of rest between workouts to prevent overuse injuries and promote adequate bone/joint stress recovery.
Stretching your muscles after exercise is essential and, in this case, more is better. Your body LOVES stretching. Think of it as the lubricant of the machine -your body. All the strength in the world won't help you if you can't move that body part around the joint. So stretch, and then stretch again.
Remember, take it slow. One step at a time. Create small, achievable goals. You won't become a believer in the benefits of exercise if you set yourself up for failure. Listen to your body, ease into your exercise program, and you'll be amazed how your body rewards your efforts!
Wednesday
WELCOME
Welcome to my Healthy Boomers & Beyond blog! I am very excited to begin sharing my experience as a personal fitness trainer for the Baby Boomer and Senior population with you. For my first post, I would like to tell you a little bit about myself and what I think I can share that might help you or someone you know.
I have spent nearly thirty years in the health and wellness industry. My experience ranges from teaching fitness classes to creating and coordinating fitness programs in Continuing Care facilities, physical therapy practices and health clubs. For the past decade, I have specialized in personal training for the older population, including Baby Boomers, seniors, and those with physical limitations. The challenge to create effective exercise programs for those whose bodies require a little extra care is one I embrace. We all know that exercise is a non-negotiable requirement for improving our health and maintaining our independence for as long as possible. But when your joints ache or you have arthritis, osteoporosis, joint replacements or a host of other limitations, how can you exercise safely?
These are the issues I would like to address, hopefully providing you with useful information and exercise suggestions so that you, too, can improve your health and well-being. Exercise can be fun, time-efficient and safe for all ages, especially those of us who are graying at the temples!
I welcome your feedback, questions and suggestions so that my blog can benefit you. I hear the concerns of my clients every day, and I work with their bodies in ways that I hope will strengthen them and relieve their pain. Renewing their well-being, both physical and psychological is my mission. Let me help you too!
Look for my next post this weekend. Until then, move your body just a little bit more tomorrow than you did today. Each extra step we take, every extra movement we make, helps.
I have spent nearly thirty years in the health and wellness industry. My experience ranges from teaching fitness classes to creating and coordinating fitness programs in Continuing Care facilities, physical therapy practices and health clubs. For the past decade, I have specialized in personal training for the older population, including Baby Boomers, seniors, and those with physical limitations. The challenge to create effective exercise programs for those whose bodies require a little extra care is one I embrace. We all know that exercise is a non-negotiable requirement for improving our health and maintaining our independence for as long as possible. But when your joints ache or you have arthritis, osteoporosis, joint replacements or a host of other limitations, how can you exercise safely?
These are the issues I would like to address, hopefully providing you with useful information and exercise suggestions so that you, too, can improve your health and well-being. Exercise can be fun, time-efficient and safe for all ages, especially those of us who are graying at the temples!
I welcome your feedback, questions and suggestions so that my blog can benefit you. I hear the concerns of my clients every day, and I work with their bodies in ways that I hope will strengthen them and relieve their pain. Renewing their well-being, both physical and psychological is my mission. Let me help you too!
Look for my next post this weekend. Until then, move your body just a little bit more tomorrow than you did today. Each extra step we take, every extra movement we make, helps.
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