The Senior Exercise Blog

Is your dog good for your health?

Fri, 10 May 2013 11:25:25 -0400

You knew it all the time. Nevertheless, it is good to know that doctors agree: walking your dog is good for not only your dog's health but for your own. Not sure if you want a dog in your life? Animal shelters always need volunteers to walk the animals. It's a good deed you'll be proud of doing. Meanwhile, discover what cardiologists say . . .

Tips nutritionists learned from their moms

Thu, 9 May 2013 12:08:19 -0400

Registered dieticians and nutritionists are no nonsense sources when it comes to getting facts about what is good for us and what is not. In a Mother's Day tribute, the pros share some knowledge they learned from their moms . . .

A high protein option?

Mon, 6 May 2013 12:18:10 -0400

Are you ready to eat insects as a source of protein instead of meat? Don't be surprised by the question. It is estimated that insects are regularly eaten by as much as 80% of the world's population. Why do they do it? Bugs are high in protein, low in fat, cheap, and there are plenty of them. Here in North America, Europe and other places most people say yuck! But efforts are being made to change perceptions. Me? I like fish, fruits, vegetables, whole grains and nonfat dairy. But take a look. Some chefs are leading the charge . . .

Stolen barbell

Fri, 3 May 2013 12:30:51 -0400

Suppose someone stole your barbell (or your kettlebells or bands). And suppose there was no gym or health-club nearby. Could you survive? Yes you could. Using nothing but your own bodyweight, you could build strength and endurance. This isn't a put-down of apparatuses. Weights are wonderful. But so are bodyweight exercises. Know and use both. Mix and match. Here's the full story . . .

Burpees

Thu, 4 Apr 2013 17:33:22 -0400

The burpees (a.k.a. squat thrusts) with an added push up may be the perfect total body exercise. Discover it here in its proper form.

Take a Break Once in a While

Sat, 23 Mar 2013 14:13:41 -0400

Are you on the go all the time? Yes, staying busy is good for you. But not too busy. Take a little time to slow down. It's important . . .

Springing Forward is Stupid

Fri, 8 Mar 2013 12:47:48 -0500

Daylight Saving Time saves nothing, and is even unhealthy. Many nations that have practiced the nonsense have ended it. We (the USA) should, too. Here's why . . .

Portion Control Eating

Thu, 7 Mar 2013 18:34:34 -0500

Here are some tips on portion control, the most important factor in successful dieting and weight management. What's especially good here is the tips are from a registered dietitian, someone highly qualified to advise. Please take a look . . .

Treadmills

Thu, 21 Feb 2013 14:29:53 -0500

Treadmills are the most popular exercise devices for cardiovascular training. But I'll bet most people don't know they had an entirely different function during the Victorian period. Read on and discover what it was . . .

Treadmills

Thu, 21 Feb 2013 14:29:43 -0500

Resistance Bands Build Muscle

Mon, 18 Feb 2013 13:06:48 -0500

Seniors, or anyone with joint aches, should look into resistance band training. Bands work your muscles but are easy on tendons and ligaments. They aren't wussy either. Don't let anyone tell you they are. Many top athletes use them. Take a look at . . .

Workout at Home

Thu, 14 Feb 2013 19:16:15 -0500

Would you like to exercise at home? It really doesn't take up much space at all, and your equipment cost can be quite reasonable. For years, I worked-out at commercial gyms. Those were good times. But now I exercise at home--and love it! Here's how I developed my home gym . . .

Peary Rader Arm Method

Sat, 2 Feb 2013 10:58:18 -0500

Just a quick note, I'm 64 and have been lifting weights, off and on, my whole life. I read your article on the Peary Rader arm pump exercise and decided

Better Protein Sources Can Extend Life

Wed, 30 Jan 2013 16:48:37 -0500

You don't have to be a total vegetarian, but plant based diets are the way to go, according to today's science . . .

NFL Nutrition Revealed

Tue, 29 Jan 2013 12:57:07 -0500

It's Super Bowl week! (In case you didn't already know.) Ever wonder what behemoths eat, leading up to a big game? Here are the answers from someone who really knows their secrets . . .

Building Muscle Beyond Age 50

Fri, 18 Jan 2013 11:57:58 -0500

I was recently interviewed for a senior fitness blog originating in Australia. Take a look here . . .

How Likely Are You to Die . . . Today?

Wed, 2 Jan 2013 14:41:12 -0500

Despite the rather depressing title, this is very funny as well as informative. The video is from a professor of risk management at the University of Cambridge. Really clever . . .

A Little Holiday Help With Fitness

Mon, 17 Dec 2012 15:58:17 -0500

Pressed for time? The holidays can be hectic. But don't let it sacrifice your fitness. Here's a quickie exercise requiring no equipment and can be done anywhere. Yep, they're challenging - but highly effective! Visit Dive Bombers here . . .

A Fitness Gift Guide

Fri, 14 Dec 2012 11:38:19 -0500

Weights, bikes or resistance bands aren't exactly stocking stuffers, but can you think of better Christmas gifts than exercise equipment? I can't. Because you are really giving the gift of strength, health and fitness. Take a look at . . .

One Running Shoe in the Grave

Wed, 28 Nov 2012 11:27:37 -0500

When does too much of a good thing become too much of a good thing? I'm talking about exercise here, specifically the cardiovascular exercise of running. It may be that there is an effort threshold that when crossed older athletes do themselves more harm than good. This article is worth reading . . .

Health Care Going Forward

Wed, 7 Nov 2012 11:32:58 -0500

The 2012 election is over. One election issue was health care, or Obamacare, as it is known. Polls said most Americans disapprove of it. So what happens next? Here are thoughts from the doctors' organization, WebMD . . .

Can Vitamin Supplements Prevent Cancer?

Mon, 22 Oct 2012 13:59:24 -0400

Supplement taking is controversial. It seems that one study contradicts another. It makes your head spin. I read the following and found it reasonable. Take a look. It is written by a registered dietitian who isn't trying to sell anything . . .

My-Home-Gym

Tue, 2 Oct 2012 15:09:04 -0400

Discover my-home-gym for ideas about developing your own exercise area and avoid crowded health clubs.

Are Burpees King of the Hill?

Wed, 19 Sep 2012 12:40:05 -0400

Some people consider Burpees the greatest of all bodyweight only exercises. Well, it is a good one! And everyone should have the burpee in their exercise bag of tricks. The thing is, seniors starting out should approach them with a degree of caution. Yes, they are challenging, but don't let that scare you off. Just be sure to get started the right way. Discover their proper form and progression here . . .

Weight Training Builds Senior Muscle

Thu, 23 Aug 2012 13:59:41 -0400

Weight training can be miraculous. But not all programs are suitable for seniors. Discover what to look for here.

Spare Tires Are Just For Cars

Thu, 2 Aug 2012 12:08:54 -0400

Beneath the fattest, flabbiest belly there is a six-pack. It may be hard to believe, yet it's true. But do you need an actual six-pack to be fit? No, you don’t. Six-packs are highly valued these days. But even if you never reach that exalted level, you can still have a strong, firm midsection. The most important thing is that you don’t want to be carrying around a "spare tire." It’s unsightly, and it’s definitely unhealthy. Get rid of your "spare" here . . .

Sitting Too Much May Shave Years Off Our Lives

Tue, 10 Jul 2012 13:22:30 -0400

"Independent of weight and independent of physical activity and all of these other things that can lead to long-term health problems, the more we sit, the more likely that bad things happen in the body," says Scott Kahan, MD, MPH, director of the National Center for Weight and Wellness in Washington, D.C.

You Don't Have to be Michael Phelps

Thu, 5 Jul 2012 13:02:26 -0400

It's summertime and the livin' is easy in the northern hemisphere. Don't miss out on the fun and fitness of swimming. If you don't swim it is easy to learn how. If you swim but not well, you can get better. The following tells you how to take the plunge . . .

What's for Dinner?

Sat, 23 Jun 2012 11:35:13 -0400

Wading through conflicting dietary theories and advice can be confusing. The following brief summary of practical eating can be a big help . . .

The Positive Effects of Physical Activity on Cancer Patients

Wed, 20 Jun 2012 12:29:45 -0400

Cancer is a horrible life-changing disease that millions of people suffer from every year. In the United States cancer is the second greatest cause of death. There are many forms of cancer, such as Lung cancer, Pancreatic Cancer, Mesothelioma Cancer, and many more. The causes vary almost as much as the types of cancer. The main cause is tobacco, which causes the majority of Lung Cancer and Throat Cancer cases. However, sitting in second place in terms of risk, is the lack of a good diet along with obesity. This means that if an individual practices a good diet and remains physically active, it will actually help prevent certain cancers from forming. It is important to know that it is not a cure, merely a preventative measure. Fitness and well-being are important for not just individuals who want to keep healthy, but for those who have already been diagnosed with cancer, and also those who have been treated for cancer and are fighting remission. Even though physical activity and a healthy diet will not cure cancer, it can prolong their life. There have been studies, which have concluded that cancer patients who maintain physical activity and undergo physical therapy often have a better chance of surviving longer than those who do not Not only do some studies state that physical activity can help prolong life in cancer patients, but it also helps to keep their quality of life as comfortable as possible. Physical therapy and activity will help with some of the symptoms of cancer, such as nausea and vomiting. Physical activity will also help keep one’s strength and energy up, especially since cancer tends to make its victims much weaker, draining their energy. It has also been proven to improve the mood of an individual, as well as their self-confidence. Cancer is such a serious life threatening disease that many individuals afflicted by it can fall into a deep depression. Exercise keeps cancer patients' moods up and helps them stay positive. That kind of positive mentality is necessary when battling cancer. According to many different studies, keeping a good diet as well as remaining physically active helps patients who have survived cancer as well. Not only will it help cancer survivors regain the strength they most likely lost fighting cancer off, it will help prevent those patients from going into remission. In fact, cancer has a higher chance of recurring in an individual if they are overweight. In addition to regular treatments for Mesothelioma, Lung Cancer, Throat Cancer, and the many other variety of cancers out there, cancer patients should also keep up with physical activity and have a healthy diet. Not only does it help in improving their mood and confidence after being diagnosed as well as possibly prolonging their life, it will also help prevent them from going into remission after they have been treated. By: David Haas of The Mesothelioma Cancer Alliance

Flexibility

Sat, 2 Jun 2012 11:57:11 -0400

By all means, do some stretching and stay flexible. But we all have limits of flexibility, and being a contortionist is certainly not a requirement for good health or athletic ability. Here's proof . . .

Discover more here . . .

Does Lengthy Commuting to Work Add Belly Fat?

Tue, 8 May 2012 13:35:58 -0400

Apparently it does. And any of us unfortunate enough to have to endure the daily freeway grind may want to read this, and then take steps to compensate for the debilitating effects . . .

On the Road Again: Top Tech Gadgets for Seniors Who Love to Travel

Wed, 18 Apr 2012 11:28:24 -0400

It’s no secret that many senior citizens like to use this time in their life to travel and see new places. Technology is helping make it easier for them,

All You Need to Know About Personal Trainers

Tue, 17 Apr 2012 22:58:18 -0400

Do you need a personal trainer? Are looking for one and wonder what qualifications he or she should have? Or, maybe you want to become a personal trainer yourself. Most of that information can be found here . . .

Firm Summer Bellies

Thu, 5 Apr 2012 11:40:49 -0400

As summer approaches, thoughts turn to . . . firm bellies, tight-fittin' jeans, beaches, and swimming pools. Even seniors are not immune to such desires. And we shouldn't be. There's still time to get lean and mean for fun in the sun. But don't waste it by believing in false promises like "spot reducing." They don't work! Here's what does . . .

In Memory of . . .

Thu, 29 Mar 2012 11:03:24 -0400

Two long time friends passed away, within days of each other.

Betty Cunneen, 78, was a family friend; our children grew up together; her husband, Patrick, and I backpacked in the Sierra Nevada. Betty was a founder, in 1971, and first president of the now nationally renown Pamakid Runners, a Bay Area running club promoting a healthy lifestyle and supporting charitable causes. Betty was a registered nurse with an enormous capacity for balancing family, career, and organizing running competitions.

Richard “Skip” Schurer, 74, was a high school football All-American who was recruited and likely would have starred in Division 1 college football. Instead, he chose the Marine Corps, where we met in 1956. Along with PJ Burns, we were a young, “bullet-proof” USMC threesome for adventures on- and off–duty. Following his service, Skip returned to his native Green Bay, Wisconsin, where he raised a family and lived the rest of his life. Regardless of living in different parts of the country, we remained friends.

God bless both of these good people. -LF

Getting Started Getting Fit

Thu, 22 Mar 2012 12:28:00 -0400

It's a shame. So many out of shape people want to get fit, but they just can't seem to start. It's not unusual or abnormal. Taking that first step is tough. But sometimes just the right little nudge can get you going. Here's help, and maybe just the right little nudge . . .

Avoiding Financial Trainwrecks

Sat, 17 Mar 2012 12:50:34 -0400

Mostly, this page is about strength and senior physical fitness, my favorite topics. Well, yes, my love of dogs is hard to keep secret, too. But then there's a third topic that if ignored can ruin lives. A lot of people must be dragged to it kicking and screaming. They're suspicious. But there's no need to be. I promise I'm not trying to sell insurance, gold, stocks, bonds, or anything else. It's totally free information that may save seniors, or anyone else, future financial headaches, heartaches, and a world of hurt. Take a look at . . .

For some, a Home Gym is paradise

Mon, 12 Mar 2012 11:26:13 -0400

Tired of commuting to the gym for workouts? Are you fed up with traffic and wasting time? A home gym might be your salvation. Creating one may be a lot easier (and less expensive) than you think. Check out the following for some tips and guidance . . .

Eating Healthy Tip

Fri, 9 Mar 2012 12:25:25 -0500

Smaller and more frequent meals are best for most people, even WebMD says so. It doesn't have to be complicated either. Smoothies and healthful between meal snacks can make it easy to manage. Give it a try. But remember we said smaller meals, not gargantuan feasts plus snacks. Check it out . . .

Gerald Gaxiola - 75 Year Old Bodybuilder

Tue, 6 Mar 2012 13:20:34 -0500

In 1960, at age 24, I started weightlifting and bodybuilding because I was skinny and underweight. In a few years I started to gain weight and muscle.

One of a kind . . .

Sat, 3 Mar 2012 12:27:44 -0500

The great old Johnny Mercer song, "You gotta accentuate the positive . . ." always reminds me of Jack LaLanne. What a guy! He had that special something inside him that meant greatness. He inspired us to do more than we thought possible . . .

Defeating the Blues

Fri, 2 Mar 2012 12:28:44 -0500

Remember that old expression, "Down in the dumps"? Or they used to say someone has a case of "the blues." Well as good as it feels to be fit - and it does feel good - we all have our "off" days now and then. So if you happen to be in need of a little workout inspiration today, here is a great place to find it . . .

Another Good Reason to Eat Fish: It's Good for Your Brain

Tue, 28 Feb 2012 19:03:18 -0500

The good news about fish and omega-3 just keeps adding up. Don't miss out. Understand the reasons for eating fatty fish such as salmon, trout and sardines. Don't like fish? Then take a quality fish oil supplement. It's good for your body. It's good for your brain. Discover . . .

What's the Best Exercise Tool?

Sat, 11 Feb 2012 12:44:40 -0500

Which is better: A barbell? Dumbbell? Kettlebell? Resistance band? Bodyweight calisthenic? Answer: Why limit yourself to one tool? Each has its merits. Select one or two for getting in shape. After graduating from the beginner stage, mixing and matching can be fun. Variety keeps things fresh and interesting. And people who cross train tend to have fewer overuse injuries.

How Much Cardio Should I do?

Sun, 22 Jan 2012 08:46:11 -0500

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 11:35:20 -0500

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 13:17:32 -0500

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, 7 Jan 2012 13:45:01 -0500

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

Super Senior in the News!

Sat, 31 Dec 2011 13:34:58 -0500

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, 1 Dec 2011 18:47:43 -0500

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, 9 Nov 2011 12:07:14 -0500

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, 3 Nov 2011 16:41:36 -0400

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.