toejam
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Hiking to raise awareness
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Post by toejam on Apr 20, 2017 9:42:19 GMT -8
Walking to work was associated with lower risk of heart disease, but unlike cycling was not associated with a significantly lower risk of cancer or overall death Don't know about that. I've been run over by a car and seriously injurred while riding a bike, but not while walking.
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toejam
Trail Wise!
Hiking to raise awareness
Posts: 1,795
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Post by toejam on Apr 20, 2017 9:47:58 GMT -8
I didn't read this whole article carefully, but running has done great things for me that nothing else I've tried did.
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speacock
Trail Wise!
I'm here for the food...
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Post by speacock on Apr 20, 2017 10:03:55 GMT -8
A list of things that 'aged' (over 50) should not do was printed someplace. I'll have to dig it out.
One was running, unless you have done it religiously for years. Too hard on almost anything below your bellybutton if starting up (or haven't done it for several years)
Leg presses, to easy to use wrong form that deforms back while trying to lift too much weight or too many low weights reps.
Crunches - just not a good thing any more.
I'll find the article and put the others here with the justification.
Getting old it not for sissies.
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whistlepunk
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I was an award winning honor student once. I have no idea what happened...
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Post by whistlepunk on Apr 20, 2017 10:29:32 GMT -8
I have never of anyone competent saying you should not do crunches past age fifty. Maintaining your core is a good way to prevent falls, as well as good digestive and elimination function. Low weight/high rep workouts are preferred as you age, interspersed with power lifts. They will help keep functional independence into late age (80s-90s) more than strength or hypertrophy workouts. At some point you will no longer add significant muscle mass no matter how much weight you push around, but you will sharply reduce muscle loss. A large research program in Israel several years ago started elderly women in care facilities on weight lifting exercises (low weights, moderate reps). The women had been sedentary for years, and the median age was 85. The results were spectacular. 60% of the women were able to leave the care facility and return home to live independently, including 30% of those past 90.
If you are sedentary with no history of physical activity, then I agree start slow under medical supervision. But there is no specific age you should stop exercising if you have done so throughout your life.
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swmtnbackpacker
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Back but probably posting soon under my real name ... Rico Sauve
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Post by swmtnbackpacker on Apr 20, 2017 10:51:23 GMT -8
.. and that without even bringing the gorilla in the room, diet, into the equation. Add vegetarian options ... like rum (64 calories per shot).
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whistlepunk
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I was an award winning honor student once. I have no idea what happened...
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Post by whistlepunk on Apr 20, 2017 11:12:49 GMT -8
The so-called 'Blue Zones' (areas with unusually high number of centenarians) have four factors in common. Diet and physical activity are only two factors. The others being social and family network, and the other a sense of purpose.
The elderly in those communities have a large circle of friends and close to family. And they have daily schedules and responsibilities, like tending the family garden and caring for great grandchildren.
The daily activity may be nothing more than keeping house, tending the garden, and walking to the neighborhood market. That is enough to keep the grim reaper away. They meet with friends several times per week to play cards or just visit. Either live with their extended family or close by, and are active in family activities. The one factor that is odd is diet. Few of the blue zones have vegetarian/vegan diets. Almost all of them consume some animal product -- way less than the western diet, but still consume some. A few have high animal source diets. Macronutrient ratios are all over the place. The one commonality in diet is few processed foods.
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BigLoad
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Pancakes!
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Post by BigLoad on Apr 20, 2017 11:22:02 GMT -8
I have never of anyone competent saying you should not do crunches past age fifty. I haven't heard that either. I don't do crunches in the traditional sense, but I use the equivalent machine. I need a seat belt because I pull well over body weight. The same with back extension, only more so. (I'm sure that horrifies some experts, too.). I'm stronger across the board at almost 58 than ever in my life, except perhaps leg press. I've adjusted the range of motion on that to account for my knees and I'm less willing to really push it.
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Hungry Jack
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Living and dying in 3/4 time...
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Post by Hungry Jack on Apr 20, 2017 12:08:11 GMT -8
My favorite "He Man" routine is taking the 100 lb slam ball (yeah, I bought one after using one with a trainer) and lifting if from the ground and throwing it over my shoulder. I do this 20 times (10 each side) using a timer, just for kicks. That workout is a gasser, but great for core strength. I also have a truck tire I can flip, hit with a sledge hammer, jump over leap frog style, and sit on when I need a rest.
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Post by hikingtiger on Apr 20, 2017 12:19:20 GMT -8
I also have a truck tire I can flip, hit with a sledge hammer, jump over leap frog style, and sit on when I need a rest. I have the same, but it's a larger car tire. Even has rope attached to drag it around the yard. That said, it'll only work as such until I hang it back up in the tree for a tire swing (recent storm snapped the branch it was hanging on. lol)
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Hungry Jack
Trail Wise!
Living and dying in 3/4 time...
Posts: 3,809
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Post by Hungry Jack on Apr 20, 2017 12:26:27 GMT -8
dragging one of those things around is a good workout, no doubt.
I owe a debt of gratitude to a guy a trained with for a few years. Being a former college athlete turned gym monkey, I never considered paying for a trainer (the ones I encountered in gyms all seemed to be book-learned, rarely played sports, had never dealt with an orthopedic injury, etc.) until I met this guy: a retired Marine and former gymnast who, in his early fifties, looked 30 and could run circles around pretty much anyone. He worked me harder and in ways I never thought possible, while rarely ever touching an olympic weight (occasional dead lifts were about the only traditional weight training I did). We used ketel bells, ketel clubs, pull/chin bars, a heavy bag, a truck tire, slam balls---pretty much every toy imaginable. It was great. One hour with him and I was cooked.
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Deborah
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Yes, that's me.
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Post by Deborah on Apr 22, 2017 10:30:30 GMT -8
I found this article, in Psychology Today, very interesting. For years I have heard/read that refined sugar was almost as addictive as some hard drugs, but never really believed it. I have never consumed vast sums of refined sugar, though I have certainly had my fair share of it over the years. In the last year I have noticed several rather unpleasant changes in joints and over all health. Nothing horrible, but I started thinking that if things continue declining at that rate I would be in rather bad shape in another 10 years. I talked to my doc and started on a "blood sugar balancing" diet four weeks ago. No refined sugar at all as well as no caffeine or alcohol. He also put me on some adrenal gland supplements I am feeling better and have noticed that my productivity has improved, at work as well as at home. preventing-alzheimer
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speacock
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I'm here for the food...
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Post by speacock on Apr 23, 2017 11:00:12 GMT -8
Whistlepunk et al. Just passing on what my wife (and unfortunately docs I'm seeing lately) keep beating me over the head with I think what they are commenting on that good form is important. www.silversneakers.com/blog/worst-senior-exercises/But then we are all old enuf to know better
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speacock
Trail Wise!
I'm here for the food...
Posts: 378
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Post by speacock on Apr 23, 2017 11:19:36 GMT -8
Deborah Thanks for that link. I'm/was a sugar junkie. I've compromised on using liquid sucralos in refillable drop bottles. I'm fearing that is trading one devil for another. We no longer (for 6 years) have a 10 pound bag of sugar in the pantry, a sugar bowl or candy around the house (well, ok emergency rations of 'good' chocolate). I was a raging (non medicine dependent) type II diabetic several years ago - discovered at one of those decadal physicals. I lost weight and and now well below problem levels. If one is type II, I completely endorse trying weight loss as a 'cure'. Because of age, I am still on a weight loss program for the summer backpacking season. Any pound off my feet can be added 'good stuff' packed on the trail. My kids who were our Sherpa's have learned not to be within a days travel of any trailhead I'm interested in during 'the season'. With age they achieved some wisdom
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Deborah
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Yes, that's me.
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Post by Deborah on Apr 23, 2017 12:03:34 GMT -8
I've compromised on using liquid sucralos in refillable drop bottles. I'm fearing that is trading one devil for another. Probably so. The doc says no artificial sweeteners either. That is not an issue for me since I never have been able to tolerate the taste of them. The main issue I am having is the planning. Even the exceedingly good oatbar I like (made in Boulder) has a bit of sugar in it. It was my savior when I was out and about and did not care to get stuck with some fast food option. In another month or two I should be able to eat those oarbars again, but for the moment, he wants me to stay away from all sugar. After reading that article I'm finding it easier to stick with the plan.
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Post by autumnmist on Apr 23, 2017 14:43:13 GMT -8
speacock, it's been years since I did any research on sugar substitutes, so I don't know if this is still the case. But when they first appeared, I found some were linked to cancer. I don't recall which substitute it was. As Deborah points out, they're not a good substitute, per her doctor. I too am a sugar addict, but only in chocolate. I nibble on veggies but it's not the same.
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