Are you too old to exercise?
Cardiovascular disease (CUD) is the #1 cause of death in the world. 31% of all deaths are CUD related. Disorders of the heart and blood vessels cause heart attacks, stroke, elevated blood pressure and peripheral artery disease, rheumatic heart disease and heart failure.
Aging leads to thickening of the walls in our large arteries and diminishes cardiovascular function.
The good news is that we can ward off many of these symptoms with cardiovascular exercise.
Exercise has consistently been shown to cause great improvement in vascular structure and function.
Our DNA makes us predisposed to many conditions, both good and bad. However, avoiding lifestyle changes that lead to metabolic disorders can have a very positive effect on our genetic composition.
Mounting evidence suggests exercise and higher levels of physical activity can play a pivitol role in combating disease, extending our life cycles and quality of life.
“Are you too old to exercise”? Quite the contrary. We are too old not to exercise. A cohort study of 661,137 men and women over the age of 62 concluded that meeting the minimum exercise guidelines of 150 – 300 minutes per week of moderate to intense exercise provides substantial benefit for postponing mortality and lowering the rise of additional cardio events.
Cardiovascular disease (CUD) is the #1 cause of death in the world. 31% of all deaths are CUD related. Disorders of the heart and blood vessels cause heart attacks, stroke, elevated blood pressure and peripheral artery disease, rheumatic heart disease and heart failure.
Aging leads to thickening of the walls in our large arteries and diminishes cardiovascular function.
The good news is that we can ward off many of these symptoms with cardiovascular exercise.
Exercise has consistently been shown to cause great improvement in vascular structure and function.
Our DNA makes us predisposed to many conditions, both good and bad. However, avoiding lifestyle changes that lead to metabolic disorders can have a very positive effect on our genetic composition.
Mounting evidence suggests exercise and higher levels of physical activity can play a pivitol role in combating disease, extending our life cycles and quality of life.
“Are you too old to exercise”? Quite the contrary. We are too old not to exercise. A cohort study of 661,137 men and women over the age of 62 concluded that meeting the minimum exercise guidelines of 150 – 300 minutes per week of moderate to intense exercise provides substantial benefit for postponing mortality and lowering the rise of additional cardio events.
EXERCISE IS MEDICINE
Most seniors know how important it is to take their blood pressure, cholesterol, diabetes, heart related, thyroid and other meds on a regular schedule according to their doctors’ prescriptions. Unfortunately, the prescriptions in most cases stop there. Doctors don’t prescribe exercise as medicine. They may only suggest that you get out and walk more.
How many times have you had a good chat with your doctor…What you eat? What you drink? How much exercise do you get? How much sedentary time do you have per week i.e., sitting in front of the TV, reading, etc?
Has your doctor reviewed the Perceived Exertion Chart which rates your exertion on a scale from 1 – 10 with 5 being moderate, 6 being moderate to intense, etc.
The American College of Sports Medicine recommends 150 minutes of moderate to intense exercise per week. Only 18% of people who do not attend gyms regularly meet these guidelines for strength and cardio respiratory fitness.
Scientists have linked long bouts of sitting with increased risk for heart disease, certain types of cancer, injury, early mortality and dementia.
Want to regain some of the energy or enthusiasm you had for your life? A Certified Personal Trainer could be the answer.
Proper exercise has no bad side effects and should definitely be a vital part of your health plan.
Tom Marbell, Certified Personal Trainer
Most seniors know how important it is to take their blood pressure, cholesterol, diabetes, heart related, thyroid and other meds on a regular schedule according to their doctors’ prescriptions. Unfortunately, the prescriptions in most cases stop there. Doctors don’t prescribe exercise as medicine. They may only suggest that you get out and walk more.
How many times have you had a good chat with your doctor…What you eat? What you drink? How much exercise do you get? How much sedentary time do you have per week i.e., sitting in front of the TV, reading, etc?
Has your doctor reviewed the Perceived Exertion Chart which rates your exertion on a scale from 1 – 10 with 5 being moderate, 6 being moderate to intense, etc.
The American College of Sports Medicine recommends 150 minutes of moderate to intense exercise per week. Only 18% of people who do not attend gyms regularly meet these guidelines for strength and cardio respiratory fitness.
Scientists have linked long bouts of sitting with increased risk for heart disease, certain types of cancer, injury, early mortality and dementia.
Want to regain some of the energy or enthusiasm you had for your life? A Certified Personal Trainer could be the answer.
Proper exercise has no bad side effects and should definitely be a vital part of your health plan.
Tom Marbell, Certified Personal Trainer
Is There a Cure for the Common Cold?
As some of you know, I’ve been involved in physical fitness from the time I was a child to my current ripe old age of 75. Despite being exposed to many people at the gym, on cruises, in airplanes and other public locations, I very rarely catch a cold and when I do, it is gone in a day or two at most. I don’t believe this is just good luck or a coincidence.
Studies have shown that in addition to washing our hands frequently and keeping them away from our eyes and noses, frequent physical activity strongly influences the odds of getting sick with an upper respiratory infection.
I’ve recently learned that there several positive changes occur in the immune system during moderate exercise. It increases the recirculation of neutrophils and natural kill cells which play a critical role immune defenses.
The immune system returns to pre-exercise levels within a few hours after completing an exercise session. However frequent exercise sessions result in increased immune surveillance which reduces the risk of infection in the future.
In addition to proper hygiene, the experts recommend a combination of the following life-saving strategies to reduce the Upper Respiratory Infection risk:
-Daily walking and/or exercise
-Regular sleep
-Eating properly including a high intake of fruit
-Stress Management
Avoiding colds as much as possible is another reason that exercise is so important to seniors. Start your fitness plan today!
As some of you know, I’ve been involved in physical fitness from the time I was a child to my current ripe old age of 75. Despite being exposed to many people at the gym, on cruises, in airplanes and other public locations, I very rarely catch a cold and when I do, it is gone in a day or two at most. I don’t believe this is just good luck or a coincidence.
Studies have shown that in addition to washing our hands frequently and keeping them away from our eyes and noses, frequent physical activity strongly influences the odds of getting sick with an upper respiratory infection.
I’ve recently learned that there several positive changes occur in the immune system during moderate exercise. It increases the recirculation of neutrophils and natural kill cells which play a critical role immune defenses.
The immune system returns to pre-exercise levels within a few hours after completing an exercise session. However frequent exercise sessions result in increased immune surveillance which reduces the risk of infection in the future.
In addition to proper hygiene, the experts recommend a combination of the following life-saving strategies to reduce the Upper Respiratory Infection risk:
-Daily walking and/or exercise
-Regular sleep
-Eating properly including a high intake of fruit
-Stress Management
Avoiding colds as much as possible is another reason that exercise is so important to seniors. Start your fitness plan today!
Why should you exercise??? Let’s count the ways!
The importance of being physically fit wasn’t well known years ago as it is today. Most people, especially seniors, didn’t exercise regularly. In my younger years I owned several gyms and tried to make a decent living teaching physical fitness, but was forced to give up my dream and move on to another career to support my family.
Although I enjoyed golf and other activities after I retired, I felt I needed something more. So a few years ago I decided to obtain my ACE Personal Trainer and various Senior Fitness certifications so I could help seniors be healthier. At age 75, I am thrilled to be teaching Strength & Balance Classes here in the Groves as well as working with my personal and group training clients.
It’s never too late to get fit. The human body responds to exercise, no matter what its age, and there are many health benefits:
Exercise helps older adults maintain or lose weight. As metabolism naturally slows with age, maintaining a healthy weight is a challenge. Exercise helps increase metabolism and builds muscle mass, helping to burn more calories. When your body reaches a healthy weight, your overall wellness will improve.
Exercise reduces the impact of illness and chronic disease. Among the many benefits of exercise for adults over 50 include improved immune function, better heart health and blood pressure, better bone density and better digestive functioning. People who exercise also have a lowered risk of several chronic conditions including Alzheimer’s disease, diabetes, obesity, heart disease, osteoporosis and certain cancers.
Exercise enhances mobility, flexibility, and balance in older adults. It also improves your strength, flexibility and posture, which in turn will help with balance, coordination, and reducing the risk of falls. Strength training also helps alleviate the symptoms of chronic conditions such as arthritis.
Exercise improves your sleep. Poor sleep is not an inevitable consequence of aging and quality sleep is important for your overall health. Exercise often improves sleep, helping you fall asleep more quickly and sleep more deeply.
Exercise boosts mood and self-confidence. It is a huge stress reliever and the endorphins produced can actually help reduce feelings of sadness, depression, or anxiety. Being active and feeling strong naturally helps you feel more self-confident and sure of yourself.
Exercise benefits brain functions as diverse as multitasking and creativity and can help prevent memory loss, cognitive decline, and dementia. It may even help slow the progression of brain disorders such as Alzheimer’s disease.
Committing to a routine of physical activity is one of the healthiest decisions you can make.
Get medical clearance from your doctor before starting an exercise program, especially if you have a preexisting condition. Ask if there are any activities you should avoid.
Is all Fat created equal? The answer may surprise you:
There are many types of body fat including brown fat, white fat and belly/visceral fat. Visceral fat is the culprit that causes the most harm.
Belly fat, also known as visceral fat, acts like an evading force trying to take over our bodies. As this fat takes over our bodies, it does terrible things to our health. Visceral fat interferes with the function of your liver and your body has a harder time flushing away toxins including the very toxins that the fat is creating. Visceral fatdoes the same thing to your liver that chronic alcoholism does. In fact, one in ten cases of liver failure resulting in the need for a liver transplant is nonalcoholic related steatohepatitis, caused by visceral fat that has invaded the liver. Belly fat is constantly irritating and attacking your body 24/7. Ten percent of all children in this country may already have liver damage caused by visceral fat.
Belly fat is reduced through diet and exercise. We must create a negative calorie balance, meaning we must expend more energy than we consume. Every time we consume more than we burn off, the visceral fat cells in our body become larger. The larger they are, the more metabolically active they become. Activated fat cells have one motive in life. That is to make themselves even bigger so they send out adipokines to cause more inflammation which shuts down our satiation hormones. We then crave and eat more carbs and saturated fat which cause more fat. It’s like a snowball rolling downhill. As visceral fat grows, it takes the place of muscle tissue.
One pound of muscle tissue not only takes up less space, but it also burns up three times as many calories as fat tissue pound for pound. Wonder why we have been eating the same for years but gain weight?
Improve your health and appearance by reducing your belly fat through diet and exercise!The Declaration of independence states that all men are created equal…But is all Fat created equal? The answer may surprise you.
There are many types of body fat including brown fat, white fat and belly/visceral fat. Visceral fat is the culprit that causes the most harm.
Belly fat, also known as visceral fat, acts like an evading force trying to take over our bodies. As this fat takes over our bodies, it does terrible things to our health. Visceral fat interferes with the function of your liver and your body has a harder time flushing away toxins including the very toxins that the fat is creating. Visceral fatdoes the same thing to your liver that chronic alcoholism does. In fact, one in ten cases of liver failure resulting in the need for a liver transplant is nonalcoholic related steatohepatitis, caused by visceral fat that has invaded the liver. Belly fat is constantly irritating and attacking your body 24/7. Ten percent of all children in this country may already have liver damage caused by visceral fat.
Belly fat is reduced through diet and exercise. We must create a negative calorie balance, meaning we must expend more energy than we consume. Every time we consume more than we burn off, the visceral fat cells in our body become larger. The larger they are, the more metabolically active they become. Activated fat cells have one motive in life. That is to make themselves even bigger so they send out adipokines to cause more inflammation which shuts down our satiation hormones. We then crave and eat more carbs and saturated fat which cause more fat. It’s like a snowball rolling downhill. As visceral fat grows, it takes the place of muscle tissue.
One pound of muscle tissue not only takes up less space, but it also burns up three times as many calories as fat tissue pound for pound. Wonder why we have been eating the same for years but gain weight?
Improve your health and appearance by reducing your belly fat through diet and exercise!
There are many types of body fat including brown fat, white fat and belly/visceral fat. Visceral fat is the culprit that causes the most harm.
Belly fat, also known as visceral fat, acts like an evading force trying to take over our bodies. As this fat takes over our bodies, it does terrible things to our health. Visceral fat interferes with the function of your liver and your body has a harder time flushing away toxins including the very toxins that the fat is creating. Visceral fatdoes the same thing to your liver that chronic alcoholism does. In fact, one in ten cases of liver failure resulting in the need for a liver transplant is nonalcoholic related steatohepatitis, caused by visceral fat that has invaded the liver. Belly fat is constantly irritating and attacking your body 24/7. Ten percent of all children in this country may already have liver damage caused by visceral fat.
Belly fat is reduced through diet and exercise. We must create a negative calorie balance, meaning we must expend more energy than we consume. Every time we consume more than we burn off, the visceral fat cells in our body become larger. The larger they are, the more metabolically active they become. Activated fat cells have one motive in life. That is to make themselves even bigger so they send out adipokines to cause more inflammation which shuts down our satiation hormones. We then crave and eat more carbs and saturated fat which cause more fat. It’s like a snowball rolling downhill. As visceral fat grows, it takes the place of muscle tissue.
One pound of muscle tissue not only takes up less space, but it also burns up three times as many calories as fat tissue pound for pound. Wonder why we have been eating the same for years but gain weight?
Improve your health and appearance by reducing your belly fat through diet and exercise!The Declaration of independence states that all men are created equal…But is all Fat created equal? The answer may surprise you.
There are many types of body fat including brown fat, white fat and belly/visceral fat. Visceral fat is the culprit that causes the most harm.
Belly fat, also known as visceral fat, acts like an evading force trying to take over our bodies. As this fat takes over our bodies, it does terrible things to our health. Visceral fat interferes with the function of your liver and your body has a harder time flushing away toxins including the very toxins that the fat is creating. Visceral fatdoes the same thing to your liver that chronic alcoholism does. In fact, one in ten cases of liver failure resulting in the need for a liver transplant is nonalcoholic related steatohepatitis, caused by visceral fat that has invaded the liver. Belly fat is constantly irritating and attacking your body 24/7. Ten percent of all children in this country may already have liver damage caused by visceral fat.
Belly fat is reduced through diet and exercise. We must create a negative calorie balance, meaning we must expend more energy than we consume. Every time we consume more than we burn off, the visceral fat cells in our body become larger. The larger they are, the more metabolically active they become. Activated fat cells have one motive in life. That is to make themselves even bigger so they send out adipokines to cause more inflammation which shuts down our satiation hormones. We then crave and eat more carbs and saturated fat which cause more fat. It’s like a snowball rolling downhill. As visceral fat grows, it takes the place of muscle tissue.
One pound of muscle tissue not only takes up less space, but it also burns up three times as many calories as fat tissue pound for pound. Wonder why we have been eating the same for years but gain weight?
Improve your health and appearance by reducing your belly fat through diet and exercise!