The Senior Exercise Blog

How Much Cardio Should I do?

Sun, 22 Jan 2012 13:46:11 GMT

End any confusion about how much cardiovascular exercise is enough and how much may be too much for your strength, health and fitness . . .

When Muscle Beach Discovered Steroids

Fri, 20 Jan 2012 16:35:20 GMT

If you have weight trained at all, you might want to pick-up a copy of the February Men's Journal magazine. Note the cover story: "The Lords of Muscle Beach. The Sex-Crazed Drug-Fueled Early Days of Bodybuilding." There's some fascinating history, warts and all. Yes, there were plenty of warts!

The Legendary Steve Reeves

Mon, 16 Jan 2012 18:17:32 GMT

Here is a rare film clip of Steve Reeves exercising and in a competition. Great stuff! More about Reeves here . . .

Are Boomers and Seniors Too Old for Kettlebells?

Sat, 07 Jan 2012 18:45:01 GMT

Mature men and women what an honest answer. Get the truth here . . .

Super Senior in the News!

Sat, 31 Dec 2011 18:34:58 GMT

Discover how one great lady stays productive and highly relevant in her second act in life . . .

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In China, Senior Romance Blooms in IKEA Stores

Thu, 01 Dec 2011 23:47:43 GMT

In the U.S. they used to be called "Fern Bars," hangouts for singles looking to meet other singles. Imagine retired folks in China playing a similar game - but in the giant home furniture stores, IKEA. Read on . . .

Burpees for Seniors?

Wed, 09 Nov 2011 17:07:14 GMT

Yes! Boomers and seniors are not exempt from this wonderful, dynamic fat-burner and fitness-builder. Start at the beginner level and sensibly build up from there. The video will show you how . . .

Is Sitting Too Much a Major Cancer Risk?

Thu, 03 Nov 2011 20:41:36 GMT

We know that sedentary people should move more and get more exercise, for health and fitness reasons. But in today's high tech world, sitting is becoming more and more the norm. And there is a price to pay. WebMD asks if too much sitting is a major cancer risk? If you spend a lot of time behind a desk and/or at a computer, understand the risks and practical remedies.

Too Old for Kettlebells?

Sun, 02 Oct 2011 18:49:59 GMT

Age appropriate kettlebell workouts can be just the thing for baby boomers and seniors. Learn more about kettlebells here at: http://www.senior-exercise-central.com/kettlebells.html.

National Seach Dogs - A Tribute

Mon, 12 Sep 2011 16:13:49 GMT

Basking in Past Accomplishments

Tue, 23 Aug 2011 16:30:17 GMT

You gotta love Thomas Sowell, who said: "Old age at least gives me an excuse for not being very good at things that I was not very good at when I was young."

Weight Loss Pills

Wed, 17 Aug 2011 23:48:46 GMT

Weight loss pills in general are worthless. And some are even dangerous. Yet some people will take them anyway. Don't be one of them . . .

Cross Training

Wed, 20 Jul 2011 02:17:57 GMT

I like the idea of cross training. Mixing things up defeats boredom and may prevent overuse injuries. But here's a guy who has taken it to the nth degree. It's a good article . . .

Flexibility Exercises

Sun, 10 Jul 2011 16:52:54 GMT

Flexibility exercises will make you a supple senior. Discover them here . . .

For Boomer and Senior Weight Trainees

Wed, 01 Jun 2011 15:49:21 GMT

Here’s a great read: Fred Fornicola has compiled the training habits of more than 40 veteran fitness buffs, bodybuilders and strongmen. It’s called Strength and Fitness for a Lifetime: How We Train Now. This is really good material for anyone who works out and is at midlife or older. Discovering how successful, mature athletes refine their training as they grow older is both fun and informative.

Are Organic Foods a Waste of Money?

Thu, 28 Apr 2011 16:27:11 GMT

Like a lot of people, I have wondered if spending extra money on organic fruits and vegetables is worth it. A study published in Scientific American concludes that much of the produce grown today does not have the nutrient value it once had. Still, even crops grown in depleted soil are good for us - but not as good as they were in years past. Get the full story here . . .

Exercise: How Much is Too Much?

Wed, 20 Apr 2011 18:53:33 GMT

Newsletter subscriber Greg writes: "I'm currently doing a total body weight training workout. I do 1 exercise per bodypart, 3 sets-10 reps. On my non-lifting days I do some intense walking on my treadmill for 45-60 minutes. Is that too intense for a 53 year old guy?" My answer: "I'm assuming your weight training is three times per week. If so, you're weight training to cardio exercise ratio is about the same as mine (I'm 74). Here is a pretty good yardstick: If you fully recover the day following exercise, I'd say you're doing fine. By that I mean when you get out of bed in the morning you feel rested and not still tired from the previous day's workout."

Sandbag Training

Fri, 08 Apr 2011 22:58:44 GMT

Sandbag training may be the least seen method in exercise rooms. Yet it can be highly practical. Discover it here.

When exercise is too much of a good thing . . .

Thu, 10 Mar 2011 17:07:42 GMT

Consistent, proper exercise is about the best proactive thing you can do. (Eating right and having periodic physicals are others). But, yes, it is possible to do too much of a good thing. Seniors especially should be aware of where the line is that should not be crossed. The following is a worthwhile read . . .

Of Mice and Men (with apologies to John Steinbeck)

Sun, 06 Mar 2011 18:40:50 GMT

Thanks to some rodent "volunteers" there's pretty strong evidence that exercise actually slows aging in mice, any maybe people too. It sure worked for one group of mice anyway. If you're reading this now you probably already believe that exercise keeps you young. But it's always nice to have our beliefs supported, scientifically. Don't you agree? Please read on . . .

Is Internet medical information friend or foe?

Wed, 23 Feb 2011 18:32:31 GMT

Critical thinking has never been more important than now. Because plenty of medical "information" that gets passed around the Internet is plainly dangerous. It is a place where phony cures and celebrity "experts" abound. Be aware. Also checking the following will help you to find what is real and what isn't. Sometimes life depends on it: http://www.senior-exercise-central.com/medical-conditions-information.html

Training with Sandbags

Sat, 05 Feb 2011 17:38:57 GMT

Wrestlers and other martial arts people love lifting sandbags. That shouldn't scare off seniors though. Why? Because sandbags come in all sizes, not just huge bags you may have seen mixed martial arts guys slamming to the canvas. Sandbags come in all sizes; they are versatile; they are inexpensive. Take a look. They might be just the thing that suits you personally.

Jack LaLanne Dies at 96

Mon, 24 Jan 2011 16:46:16 GMT

One of a kind, he led both by example and the power of his personality. For a record of his achievements, see below . . .

Brisk Walking Earns a Gold Star

Sat, 22 Jan 2011 21:37:38 GMT

Senior trainer and power lifter George Boedecker passed along an article from the Executive Health Organization, "Make ‘Brisk Walking’ A Positive Habit". The article follows: "Walking as a daily exercise habit can truly be a life-changing positive habit and is one of the most powerful habits for reaching your goal of a healthy trim and fit body. Over the past 20 years, there have been dozens of studies that have proven the benefits of brisk walking. "Thousands upon thousands of people have improved their health and lost weight by the diligent habit of walking. If you think that walking does not provide the same benefits as other more vigorous exercises, think again. "A study published by the New England Journal Of Medicine showed that postmenopausal women who walked regularly lowered their risk for heart disease just as much as women who did more vigorous exercise, such as playing sports or running. "This study suggests that walking is just as good for your heart as heavy exercise. I spoke with study author Dr. JoAnn E. Manson, Chief of Preventive Medicine at Brigham and Women’s Hospital, Professor of Medicine, at Harvard Medical School. She said, ‘The study provides compelling evidence that walking and vigorous exercise provide similar heart benefits, about a 30% to 40% reduction in the risk of cardiovascular disease with 30 minutes per day of either activity.’ "I also asked her about the benefits of making brisk walking a positive habit, and she responded, 'They could surely walk away from heart disease and several other chronic diseases. We have also found that brisk walking for at least 3 hours a week can lower the risk of stroke, type 2 diabetes, and breast cancer. No pain, no gain, is an outdated notion; exercise doesn't need to be strenuous or uncomfortable. It can be easy and enjoyable.’ Even though the study consisted solely of women, it is likely that men would experience similar benefits from the positive habit of brisk walking. "Here are additional benefits you will receive from your habit of brisk walking:

Walking burns calories and helps you lose weight and burn excess body fat.
Walking can help to improve your posture.
Walking requires no special equipment or gyms.
Walking can help lower blood pressure and help prevent circulatory and heart disorders.
Brisk, aerobic walking will give you the benefits of other exercises, such as jogging and cycling, but without the risk of injuries.
Walking at night can help promote better sleep."

Years ago, George Boedecker and I both did some long distance running and have reached similar conclusions. That is that for many people the joint pounding of distance running often causes chronic aches and pain problems as we grow older. While regular brisk walking offers most of the same cardiovascular health benefits without beating ourselves up. I would add that including resistance training and some stretching, along with brisk walking, and you've got the exercise bases covered.

Those "Iron Pills"

Fri, 21 Jan 2011 16:24:35 GMT

We've said it at least a thousand times: Pumping iron is a smart thing to do. But does resistance exercise actually make us smart? There is evidence that it may. You will want to read about a credible study that makes the point: barbells and brains may go together.

Is Organic milk really any better than regular?

Mon, 17 Jan 2011 17:53:47 GMT

I have what I think is a healthy skepticism about a lot of nutrition "information" that gets passed around on the Internet. Items from Scientific American, on the other hand, are usually worthy of our attention and consideration. Check out their report on organic milk.

Dive Bomber Push-Ups

Wed, 22 Dec 2010 18:24:38 GMT

Build muscle and fitness with this dynamite full-body exercise. And you won't even need a barbell or any other device. Discover it here . . .

Dive Bomber Push-Ups

Wed, 22 Dec 2010 18:21:08 GMT

Build muscle and fitness with this dynamite full-body exercise. And you won't even need a barbell or any other device. Discover it here . . .

Resistance Band Training

Thu, 09 Dec 2010 16:45:37 GMT

Resistance bands are a convenient and affordable training option that build muscle but are easy on your joints. Top-notch athletes use them. So do regular folks and seniors. Get strong with bands. Here's how . . .

Ten Ways to Improve Your Day in Just 5 Minutes

Mon, 22 Nov 2010 17:07:32 GMT

This is good, common sense stuff from WebMD, and it really works. "Five minutes. True, it's not a heck of a lot of time. But it's just long enough for you to do one thing -- and maybe that one thing that will turn your day around." -WebMD

Are women tougher than men?

Thu, 21 Oct 2010 16:33:38 GMT

Life just isn't fair for us guys. Women are tougher and live longer. Don't believe me? I'm afraid it is true. Do you want to even the playing field? Read the following and discover how . . . but I don't think many of us are willing to do it.

Cardio Intensity Guidelines

Sun, 10 Oct 2010 17:44:50 GMT

Trainees often wonder, am I pushing too hard? Or not hard enough? Find cardio intensity guidelines here.

Take a minute. You may save a life.

Mon, 20 Sep 2010 16:28:05 GMT

The new recommended CPR is so simple and easy to apply that anyone can do it without special training. Watch the short video and you'll be prepared. Thanks University of Arizona for the quick lesson . . .

Binge Eating and Short Periods of Gluttony

Thu, 26 Aug 2010 18:25:10 GMT

This report from Swedish researchers surprises even me. And I'm a stickler for portion control eating. Overeating for just four weeks can cause changes in body fat composition that last for years, the Swedish researchers said. Even brief periods of increased food consumption -- such as the first few weeks of college dorm life, a three-week cruise with its all-you-can-eat buffet, or the string of parties from Thanksgiving through New Year's -- can have lasting effects. Full story here . . .

Should Smokers Be Banished?

Sat, 21 Aug 2010 17:30:14 GMT

I hate smoking. But if people want to do it, that's fine with me. Go ahead. Kill yourself. Stink if you insist. Thumb your nose at me. But give me a wide berth, please. Because recent studies, according to WebMD, show that even low amounts of tobacco smoke can lead to genetic changes in lungs. You may be the nicest person in the world. But I don't want to be anywhere near you when you light up.

Is There Any Good News About Belly-Fat?

Tue, 10 Aug 2010 16:16:25 GMT

Years ago, Jack LaLanne told us to forget the scale and get out the tape measure. "Your waistline is your lifeline," as he put it. After most people follow a fitness lifestyle for a while, they begin to understand that he is right. Belly-fat, not necessarily your weight on the scale, is the culprit. And the killer. So where's the good news in all of this? According to studies reported in WebMD, belly-fat is the first fat to leave your body -- when you start to follow a fitness lifestyle. Now that should be music to the ears of those who are trying to get in shape. Read on . . .

Mozart promotes health as well as happiness.

Fri, 30 Jul 2010 16:44:47 GMT

Evidence now suggests that Mozart’s piano sonatas soothe the psyche — and even support healing, including lowering blood pressure. See "Musical Notes on Healing" in Harvard Medicine . . .

Bodyweight Exercises

Sun, 18 Jul 2010 17:45:44 GMT

Barbells are the berries. Kettlebells really rock. And resistance bands are the bomb. But body-weight exercises can be used successfully, too, for strength and fitness training. The musculature of gymnasts is an example of what can be achieved using a trainee’s own weight for resistance training. Read more . . .

Vibrant Retirement Living

Thu, 15 Jul 2010 17:11:29 GMT

I write mostly about health and fitness after 50. I’ve touched on other subjects for mature adults, such as financial fitness, having meaningful interests, and even the importance of wills and trusts. Mainly, though, my focus has been on staying as strong and healthy as possible for as long as possible. Because nothing else matters very much if you lose your health.

So fitness is high priority. Yet there is, of course, more to life than just working out. The smartest people I know look at their entire lifestyle picture, not just selected parts of it. At midlife, people who don’t think much about their retirement suddenly realize the day isn’t all that far off. Depressing? For some, yes. And that is too bad. Because when you do finally retire, you really can, if you choose to, rediscover your passion in life. I found this to be true, personally, and wrote about it in Retirement Bliss.

Today, I want to recommend a book by an internet friend, Al Spector. Just out, his book, Your Retirement Quest provides a true blueprint for all the factors that go into making your retirement years the best time of life. Al is quite a guy. A retired senior himself, he has a passion for fitness and often writes about — and still plays — the wonderful game of baseball. In Your Retirement Quest he and co-author Keith Lawrence lay out successful retirement planning in a way that few others have. If you are nearing retirement, or are now living the retirement lifestyle, I hope you’ll take a look. It really could amount to a big plus in your life.

Questions about The Biggest Loser

Wed, 30 Jun 2010 19:13:19 GMT

I watched the Biggest Loser for most of the same reasons people are drawn to the boot camp scenes in the movie Full Metal Jacket. There is personal drama, intense struggle -- and torturous workouts with in-your-face screaming from drill instructors Jillian and Bob. So I watched. But would I train people that way? Absolutely not. Biggest Loser participants are not just overweight and out of shape. They are hugely fat, most have serious underlying medical problems, and many are middle-aged or older. They are not young recruits being transformed at Parris Island. Yet they are pushed to their limits in much the same way. I stuck with the Biggest Loser for two seasons and that’s enough for me. From the start, I questioned some of their methods but suspended my suspicions and criticism. The participants, I told myself, are monitored by medical doctors, so how dangerous can the training be? Moreover, they are so obese, and truly on the fast-track to early death, that extreme measures seem justified. If they lose the killer fat and at the same time inspire others watching to make positive lifestyle changes, over-the-top methods make sense. Still, the huge weight loses at weekly weigh-ins made me wonder. Anyone who has trained overweight people knows that realistic and healthy weight loss doesn’t go much beyond losing two pounds per week. Yet double digit numbers are common on the Biggest Loser. Take off a mere two pounds in a week and you're a slacker. More troubling, though, I watched demands made during "last chance workouts" that looked dangerous. Am I being fair? I came across an interview with former Biggest Loser finalist, Kai Hibbard. Is she telling it like it is or just seeking more publicity? Watch and reach your own conclusions. Then I looked up an article by natural bodybuilder and trainer, Tom Venuto. This seems to me to be a balanced assessment of the program. I think anyone living a fitness lifestyle, or wanting to, will find it worthwhile. Go here.

Once an Emmy Award-winning television producer, Lisa Fisco is now training to be the oldest female weightlifter ever to compete in an Olympic Games.

Fri, 18 Jun 2010 18:00:29 GMT

Impressive, yes . . . but she is still carrying an unhealthy amount of body fat. You be the judge.

Nonfat Chocolate Milk Defeats Sports Drinks in Test

Tue, 08 Jun 2010 16:05:05 GMT

Old standby nonfat chocolate milk proves to be superior to sports drinks for post-workout fuel, especially after endurance training.

A Fitness Lesson from My Dog

Sat, 15 May 2010 16:40:54 GMT

Steve was the only puppy in a litter that did not find a home. My daughter Jennifer spotted her and took her, just as her owner was about to take her to the Humane Society.

She was a great puppy, probably a Labrador/Catahoula cross-breed, but as she matured she displayed soreness in her hips. It turned out that she had serious hip dysplasia. One veterinarian said “she will never be normal” and to consider euthanasia. We saw another doctor who explained a surgical procedure (an orthopedic specialist would be required) but suggested first reducing her weight by five pounds and giving an anti-inflammatory pill whenever soreness was apparent. Then let's see how it goes. Steve never required the surgery, and she lived just two month’s shy of 14 good years. The two of us hiked and backpacked in the mountains of the western United States and a few in Canada. Once in while she would stiffen up after too much activity and I would give her the medication. The next day she would be fine. Lesson learned: Often just attaining and keeping normal body weight works wonders in reducing joint pain, and other problems as well. Conversely, lugging around extra weight puts stress on joints and leads to problems and pain. Dogs or people, it’s the same either way. There can be other reasons for joint pain, of course. But so often it is from being overweight or beating yourself up with too much repetitive exercise of the wrong kind. Think of it this way: Even if it turns out that surgery is needed, normal bodyweight and proper exercise habits never hurt anyone. It always helps.

Trekking Poles

Fri, 07 May 2010 19:07:59 GMT

Trekking poles are big with hikers in Europe, and they are becoming more common in the United States. I’ve never used them myself but on occasion I hike with a single staff. Recently, George Boedecker wrote me about trekking poles he uses on hikes up the steep hills near his home. The hikes are a ritual he enjoys with his eight rescue dogs. It’s also a cardio workout. He’s done some research that suggests that a person burns 30-40% more calories when hiking with trekking poles. They also engage your arms and core so that hiking becomes more full-body exercise, rather than lower body alone. Moreover, they make going uphill more efficient and make things easier on your knees going downhill. And, of course, poles add to your stability when traveling over rugged, unstable terrain. Those are all good reasons to give trekking poles a try. George knows a thing or two about working-out. Today, he is an ISSA Certified Personal Trainer and Specialist in Fitness for Older Adults. When he was competing in lifting, he was dead lifting well over 600 lbs. at under 200 lbs bodyweight.

The Behemoths Among Us

Wed, 05 May 2010 19:19:21 GMT

I had blood drawn recently for my physical. A man in the waiting room was so obese I wondered how they would find a vein. Awful. And why? Help is everywhere for those who want it. Getting fit doesn't require The Biggest Loser program to change things . . .

Do You Need a Personal Trainer?

Mon, 03 May 2010 15:16:59 GMT

Here's the scoop on personal trainers. Don't enter a gym without it, especially if you are a beginner and maybe a bit (or a lot) confused about conflicting exercise and training information. The following can really help . . .

Steroids Alert

Sun, 02 May 2010 17:23:15 GMT

Anyone still foolish enough to think there are no serious, negative health consequences to steroid use may want to read this. . .

Flexibility Exercises Will Make You a Supple Senior

Tue, 27 Apr 2010 15:29:07 GMT

Flexibility exercises have two primary purposes in a senior fitness program. The first is to increase or retain flexibility and range of motion. Just as inactive people steadily lose strength and endurance as they age, their bodies become less limber as well. The second purpose is to relax your mind and body following a workout . . .

The Price for Living in the Fast Lane

Mon, 26 Apr 2010 21:14:03 GMT

Senior Exercise Blog readers won't be surprised to hear that people who smoke, don’t exercise, have poor diets, and drink alcohol are three times more likely to die from cardiovascular disease and nearly four times more likely to die of cancer, a new study finds. They also have an overall premature death risk equivalent to being 12 years older, when compared with people who do not engage in these fast-lane behaviors; this according to a study reported in the April 26 issue of Archives of Internal Medicine.

Seniors' Greatest Concerns

Tue, 20 Apr 2010 15:58:19 GMT

Two things on the minds of seniors as we approach or are already in retirement are the following: 1. Having good health 2. Maintaining financially security Both are basic requirements for enjoying the good life. Few people will argue with that. And ignoring either one is almost certain to lead to problems. I thought about this recently when I saw in The Wall Street Journal the following headline: Foreclosures Hit Rich and Famous The rich and famous, according to the report, now have something in common with hundreds of thousands of middle-class and poor Americans: The bank is about to take their homes. Many people are surprised to learn it is not only the middle-class or the poor who get in over their heads financially. The rich and famous, many of them seniors, do it too. Think Ed McMahon. Why not take a minute and review Money Fitness? It’s a good way to avoid money troubles at a time in life when financial security (and good health) is paramount.