Most adults don’t think about their balance until they fall and according to the National Safety Council, you have a 1 in 98 chance of dying from a fall. The fact is, balance declines begin somewhere between 40 to 50 years of age. The National Institute of Health reports that one in three people over … Continued
A worthy goal is simply to sit LESS. You can combine outdoor walking (when possible) with indoor walking to bump up NEAT (non-exercise activity thermogenesis). An added benefit is a reduction in the midday slump, and who doesn’t want more energy? The cost of a walking pad over the course of a year is about … Continued
Don’t walk outside outside to start! But there’s many benefits to backward walking including: Can reduce knee pain & muscle tightness Works glutes Stretches hip flexors Can relieve back pain Can increase balance Here are some recommendations: Start slow Begin on a treadmill or walking pad Bring a forward walking buddy if outside Work up … Continued
There was never any plan for ice cream! But it was a fun Saturday morning just the same. I’m NOT a fan of running or stairs, but I am a fan of being outside and shaking up your workouts from time to time. This workout was 110 stairs plus 10 push ups done for ten … Continued
Who knew this simple move would help with weight maintenance? On our 17 day Italian vacation I devoted a few minutes daily to doing a plank. I started with 5 minutes & worked up to 6:30 min by the end of the holiday (but you can do any amount of time to benefit!). I’ve never … Continued
NOT meant to be diagnostic! Have you ever heard of joint mice? A joint mouse is a loose piece of cartilage or bone tissue that floats freely through the joint. This can impede the movement of the joint. Who knew? I was happily doing bent over rows (legs loaded with knees slightly forward) when I … Continued
You’re not too old. It’s not too late. You can still build muscle, well past age 60. 10.3238/arztebl.2011.0359 In fact, resistance training is the medicine to: mitigate frailty preserve quality of life restore independent functioning in older adults at risk of frailty 10.1139/apnm-2016-0226 So find a way to enjoy some kind of resistance training 2-3 … Continued
Here’s a surprise answer… Stop doing ANY exercise to lose weight. Exercise to: * for fun! * build strength * maintain or increase lean muscle * enhance joint health * improve bone density * improve insulin sensitivity * boost heart health * improve mental well-being Yes, exercise burns calories, but that’s just a side benefit … Continued
I just turned 60 but started Olympic weightlifting in my late 50’s. I had complete hip replacements (right hip at age 58 and left hip at age 59) and then returned to the sport. I’m working up to previous personal records for both the snatch and clean & jerk. Snatching is the hardest skill I’ve … Continued
Time for some tough love… Women who don’t lift heavy weight can expect to lose 3% of their muscle mass every decade after age 30, and up to 50% of their muscle mass by age 80. 10.1097/BOR.0b013e328358d59b The national center for health statistics says only about 26.9% of women strength train. So 73% of you … Continued