Let's Get Physical

Remember when MTV actually was music television? And, soft pop recording artist Olivia Newton John had her first, and only, No. 1 American hit with the song “Physical?” It was one of those situations of a domino effect, wherein the shock of uber virginal Sandy from “Grease” sang the lyrics, “There’s nothing left to talk about unless its horizontally,” causing a collective jaw drop. Add to that the video of Olivia rubbing up against some hard bodies on the MTV video, in a workout costume that covered her from neck to ankle and revealed everything, as well as the ban on radio play in the Bible Belt… well, that’s the perfect recipe for guaranteed platinum, baby! Suddenly, leotards, leg warmers and forehead sweatbands were haute couture.

Prior to this, women wouldn’t be caught dead in a sweaty, smelly gym. Eewwww! Helloooo, Jane Fonda… show us how to feel that burn! Fitness clubs could hear the cha-ching loud and clear and, next thing you know, gyms have female-friendly weights, Jazzercise^® and juice bars. Voila! Birth of a phenomenom.

But, that was then, this is now. Just how much exercise are you getting nowadays?

Before we evaluate the reasons/excuses you might have for not maintaining an ongoing fitness routine, let’s take a look at why it is so important for people over the age of 50 to commit to some form of regular exercise.

·    Loss of muscle mass (sarcopenia) increases as we age. After 50, muscle mass decreases one to two percent per year. Muscle keeps us strong, it burns calories and helps us maintain our weight, and it contributes to balance and bone strength. Without it, we can lose our independence and our mobility.

·    Endurance decreases as we age. In one Tufts study (Comprehensive Geriatric Assessment), the participants were frail nursing-home residents whose ages ranged from 72 to 98. After just ten weeks, strength-training improved their muscle strength, ability to climb stairs and walking speed.

·    Balance decreases as we age and, importantly, falling is a major problem as a result. According to the U.S. Centers for Disease Control and Prevention (CDC), one of every three Americans over the age of 65 falls each year. And, among individuals aged 65-84, falls account for 87 percent of all fractures and are the second leading cause of spinal cord and brain injury. The good news is that physical activity can improve balance and reduce the risk of falling.

·    Bones tend to decrease in density as we age, and for some individuals, it can lead to osteoporosis, resulting in an increased risk of fracture. And, it’s not just a woman’s disease. According to the National Osteoporosis Foundation, approximately two million men past the page of 50 already have osteoporosis and men in that age group are more likely to break a bone due to osteoporosis than they are to get prostate cancer. Bone is like any other living tissue, it responds to exercise by becoming stronger.

·    Many aging adults are susceptible to osteoarthritis (the type of arthritis that affects the bone by wearing down the cushion that pads the space between bones). The Arthritis Foundation website lists many studies confirming that exercise can improve function for people with arthritis. Arthritis Today magazine stated unequivocally that people with arthritis must use their bodies or lose their independence.

·    The Mayo Clinic website states risk of high blood pressure (hypertension — the most important risk factor for stroke) increases with age, and is the number one cause of stroke. But, getting some exercise can make a big difference. And, if your blood pressure is already high, exercise can help you control it.

Any questions so far?

Now, let’s look at what it takes to get you on an exercise regimen. Trainers agree unanimously that finding the workout environment that meets individual need is crucial to a successful long-term commitment.

Perhaps you joined a fitness center in the past in your effort to get healthy. How's that working for you? If it's not, did you drop out because of cost or convenience? Or, maybe you just didn’t like the idea of having a audience, especially if you were working out next to a guy who looked like he was 22 years old and could compete in a Mr. Universe contest. Now, you can lose those inhibitions. Just as gyms changed to accommodate a growing population of female clientele, gyms are evolving once more, this time to be senior friendly. “For the first time, we have a cohort of people who are just getting ready to retire and have an expectation of being physically active,” said Wojtek J. Chodzko-Zajko, an exercise scientist and expert in fitness at the University of Illinois at Urbana-Champaign. Translation, there's a growing number of people your age, and very likely with your body style, hitting the gym. In fact, the challenge will most likely now be getting outdone by someone who is probably 10 years your senior and, yes, I'm speaking from experience.

Many people feel the best way to get in shape is to join a gym. There’s an element of accountability if you work with a trainer and weather is not a factor. There’s also the social aspect of a group, particularly if you choose to buddy up with someone to spot you and cheer your progress. Be sure to choose a location as close to home as possible.

Gyms are not necessarily the answer for everyone. While some baby boomers are able to jog regularly, and love it, it’s important to consider the impact on joints. But, if you love the outdoors and fresh air and have access to a jogging trail, power walking is always an alternative. There is great research about how outdoor exercise can be very calming for the body, as well as invigorating. There’s also the added benefit of uneven terrain, which kicks up the intensity a bit in intervals, perfect for increasing stamina.

DVDs and home equipment are great for keeping you on track when time constraints or weather restricts your ability to get out. While they may not offer optimal results, anything that moves you away from couch potato status is a benefit!

Finally, if you do the same thing all the time, you’ll quickly get bored, your body will plateau and you’ll bail on working out altogether. It doesn't have to be all about treadmills, exercise bikes and free weights. A friend of mine recently discovered the joy — yes, I said JOY! — of learning ballroom dancing.  So mix it up!

There are four main types of exercise and seniors need some of each:

·    Endurance activities, such as walking, swimming or riding a bike build "staying power" and improve the health of the heart and circulatory system.

·    Strengthening exercises, which build muscle tissue and reduce age-related muscle loss.

·    Stretching exercises to keep the body limber and flexible.

·    Balance exercises to reduce the chances of a fall

There is a fountain of youth. Millions have discovered it. The secret to feeling better and living independently longer is staying active. Finding a program that works for you and sticking with it will pay big dividends. Check out the following websites for more information. And, if you’re having difficulty making a decision on a fitness center, check out your local YMCA. It’s inexpensive, has a great social atmosphere and serves the whole community.

Bottom line… unless you’re as rich as Daddy Warbucks and can afford Nursing Home Club Med, I have two words for you… Jack LaLanne, who was 96 when he died. He once said, “Exercise is king, nutrition is queen. With both, you have a kingdom.”

And, who doesn’t want their own kingdom?

http://www.medicinenet.com/senior_exercise/article.htm

http://seniorliving.about.com/od/exercisefitnes1/a/4seniorexercise.htm

http://www.ahrq.gov/ppip/activity.htm

http://www.ymca.net/

Resolutions Revisited

Here we are, at the end of January. How’s everyone doing on your New Year’s resolutions?

Some of mine are future goals, requiring months of planning. (See “Shifting Gears” post below.) I have managed to sustain my commitment to lower my stress level by escaping into some leisure reading — two books this month, Endurance (Shackleton gave new meaning to the term “having a bad day”) and Reign of Madness (about Juana of Castille… classic example of the Women's Movement being long overdue). I participated in a hard hat tour of the Kansas City Museum being established in Corinthian Hall and was so impressed, I became a donating member. (I highly recommend this tour if you live locally. It’s only $5 and the curator is an entertaining guide.) I’m still trying to work out some volunteer time with the Kansas City Historic Foundation.  And, I’ve managed to sock a little money into my savings (needless to say, no link provided here). Surprisingly, my fail has been in trying a new restaurant this month. What can I say? It's hard enough to stay within my daily limit of 1,200 calories without using up half of them in one meal dining out.  And, I haven’t found a restaurant with a low calorie menu that makes my taste buds tingle in anticipation, especially when I can prepare an outrageously delicious low calorie dish at home (this recipe is incredibly healthy, easy and tasty, even as leftovers). I may have to change this resolution to be one of just finding restaurants with healthy, low-cal menus besides the prerequisite grilled salmon with steamed vegetables. Got any recommendations?

My No. 1 resolution was to work out at least five hours a week. I’ve had to make a slight adjustment to that goal. It became clear to me that I was trying to work a fantasy body with a reality regimen. I think the proper term would be “ego check.”  At any rate, I’ve only been able to manage a maximum of four hours a week. It has meant some changes in lifestyle that I never would have thought I would be able to tolerate — for instance, getting up at 5:30 a.m. in order to go to the Y and still have time to shower and get ready for work.  Working out at night didn’t seem like a good idea to me… trying to wind down for bedtime with all those hormones, like endorphins, thyroxine and epinephrine, running amok in a body that is already confused by the switch between estrogen and testosterone levels. Stop the madness! Besides, at 6 p.m., my body switches over to zombie mode. Don’t get me wrong. I’m not trying to stereotype zombies or imply they aren’t physically fit; however, I’ve never seen one on a treadmill, in movies or real life. Just sayin’. I used to think that the only people who get up before dawn every morning are the ones whose job is to have an up-close-and-personal relationship with protein in its natural state — warm and breathing. I have a little experience with farm life. It’s why I work in an office. So far, though, the early morning roust is working surprisingly well.

But, the resolutions are just mileposts in a journey, right? It’s all about setting up a lifestyle that will provide a fulfilling life after retirement and beyond, physically, mentally and emotionally. Baby boomers have the proud legacy of setting the standard for social awareness. We’ve never been satisfied with a status quo.  I’m looking forward to continuing that tradition and being a part of the “social revolution” that forever changes the attitudes on aging, even within our own age group. Why, we’re just getting our second wind! There’s still so much to do!!  

Don’t hate me because I’m a baby boomer.

I think some people, especially Gen X upstarts, believe me to be a little too proud of my baby boomer status. Whatever. Baby boomers are defined by the 60s decade. Some people nowadays look back on that time with a sense of nostalgia. Sure, a lot of cool things happened, but it wasn’t all drugs, sex and rock and roll. Some parts were downright ugly. Anyone who survived them without obtaining an arrest record, FBI file or change in country of residence is entitled to some bragging rights.

I’ve read several articles recently in which 20-somethings are complaining that if the baby boomers would just retire (roll eyes here), there would be more opportunities for them. Yet, there is a growing number of employers who are recognizing that following generations do not have the commitment or work ethic of us oldsters and are making efforts to encourage the experienced older employees to remain, rather than risk the expense of training someone just to have them jump ship a couple of years later. Employment analysts report that the total cost of training a new employee, including lost revenue due to reduction in prime production levels, on average, equals three times that person's annual salary. Average tenure on a job for baby boomers is 11 years. For Millennials, that number drops by half. That's a significant difference in ROI. 

Quite frankly, you whippersnappers should probably think twice about pushing us to move out of the work force. It’s not just the impact on Social Security that has Congress nervous about baby boomers retiring. All you have to do is look at how marketing has followed the spending patterns of our huge demographic over the years to understand the power the boomer consumer has on the economy. Trust me... You do not want us having to severely curb our spending habits due to being on a fixed income. The numbers are irrefutable. Boomers have more discretionary income than any other age group, control $7 trillion of wealth, own 80% of all money in savings and loan associations, spend more money per person than any other age group and account for a whopping 40% of total consumer demand. Yeah, chew on that for a while.

Truth be told, baby boomers could just as easily claim that the recent change in attitudes regarding retirement age and Social Security is part of a conspiracy to keep our money flowing into the coffers. Ford Motor Company is certainly paying attention. It is the first and only automotive manufacturer to use a "third-age suit" to give younger engineers and designers a feel for the needs of older drivers. The suit mimics some of the physical restrictions that are common for people over age 50. Want to know why? It’s because the average American household purchases 13 cars over a lifetime — and seven of those are purchased after the head of the household turns 50, according to a survey conducted by AutoPacific.

And, that’s just the beginning. Experts predict that, by 2050, for the first time in history, the population over 65 will be greater than the population under five. You can have no doubt that, true to our history of setting the standard for social awareness by upsetting the status quo, baby boomers will drive the development of products that accommodate rather than discriminate, sympathize rather than stigmatize, and appeal to users of all ages and abilities. Just as we were the catalyst for change to make it easier for later generations to go to college, women to achieve C-suite positions and everyone to see what goes on in the oval office, all while teaching the world to sing (right before enjoying a Coke), we will effect change on the mythic limitations of age.

 So, I make no apologies for being loud and proud of being a boomer. From birth, our very existence has effected social and economic changes, some due to our sheer number, others due to our collective beliefs, some good, some bad. But, we’re still here, and we are obviously still relevant. If you youngsters just absolutely have to blame somebody for our continued strength, blame modern medicine. Average life expectancy at the turn of the 20^th Century was 45. It is now 78. When you get to be my age, it’ll probably be 100, and all the 40-somethings will be lobbying for you to step aside.

Age is nothing. Attitude is everything, so take heart with this... We made it super hip to be young. We are now making it super hip to be old — because that’s just the way we roll. You’re welcome.

Upon further reflection...

Old age ain't no place for sissies.  ~Bette Davis

As I was sweating on the treadmill this morning, agonizing over having the metabolism of a walrus and wishing I had eschewed the doctrine of The Beatles and been more a fan of Jack LaLanne, I had the thought that there are two irrefutable truths in our lives on this earth… we either die young or grow old. Assuming the majority of people choose growing old over dying young, you would think that, during our younger years, we would work a little harder at protecting the one, irreplaceable vessel we are given. Instead, most of us reach the point of now or never... either/or… do or die… usually predicted from the mouth of a doctor who is half our age. That's when the oh, so ugly truth of the many, many lies we have fostered from our youth come to light. The thought process is something along the lines of, "What? I'm mortal? Wait, I wasn't supposed to get past 30, much less make it to 60. What the hell happened?" That's the moment you realize your parents lived very long lives, and you start cursing your gene pool. 

So, we are faced with a dilemma. Do we run the risk of gradual decrepitude with the possibility of ending our days in a nursing home with drool coming out of the left side of our mouths? Or, do we  suck it up and start paying the debt of the countless Big Macs with fries, the mindset that grain and hops are vegetables, even in a fermented liquid state, and cruising the malls constituted exercise? 

Simple fact: There is no such thing as too late. That's why they invented death.

Satchel Paige, who was the oldest rookie to play Major League Baseball and played his last professional game at the age of 60, wrote a book, titled "Maybe I'll Pitch Forever," and in it asked a very profound question: How old would you be if you didn't know how old you were? Somedays, I'm startled by a wrinkled face that greets me in the mirror and belies how I feel. Other days, I feel every minute of my 59 years. I know which feeling I prefer. Time to suck it up.

So, I will sweat it out on the treadmill, feel the soreness of the day-after weight training, push myself in aerobics class, feel the burn of yoga. It's not about living longer. It's about leaving this world with a mind and body as healthy as I can make it between now and then and, occasionally, wishing I had known just how much life was like a roll of toilet paper. The closer you get to the end, the faster it goes.