Living Independently
If Your Lifestyle Does Not Control Your Body, .......
Then Your Body Will Control Your Lifestyle!
Living independently is not something we ever think about until we are faced with losing it...then it becomes a monstrous problem!
You know what you think when you see or hear about someone being moved into a seniors home? Or having to give up their drivers license?
That's not going to happen to me!
Keeping your independence means if you take care of your body, you will maintain control and enjoy the benefit of living independently as long as possible. That is what you get from exercising and eating well. This site is intended for baby boomers and seniors, that is people born between 1946 and 1964. I was born in 1946 and I know that exercising is different now than when I was younger.
Just being able to do the normal daily tasks becomes harder. Keeping your ability to function on your own becomes quite a challenge. Energy levels are nowhere near the same.
Reaching up in the kitchen cupboard, picking up your grandchildren, being able to get down on the floor and then back up again - these are things that will help you maintain control and be able to live independently.
Is the chart below in your future? 
I am going to do everything possible to avoid that happening to me!
I used to work out in a very strenuous way, and I could do it every day. Just like I used to be able to work 18 hours a day, day after day. Well, I can’t anymore. And neither can you. I still enjoy working out, but every time I pick up a book or guide for working out, it’s all written by people 25 or more years younger than me.
When I read their comments and suggestions it becomes very obvious that it’s not for me, because they just don’t get it, they haven’t yet experienced getting older and all the stuff that goes along with it. Everything is geared to them making money on tried and true approaches…but they can’t relate to getting older.
So, I decided to write about my experiences, how I workout, when I workout, what I do to workout and how it feels so I can show you the results. I will also add in the things I am learning about nutrition to help you make better decisions. Living independently is not something I will give up. Living independently is something to fight for!
I don’t always workout every day anymore and I also take a more relaxed approach. It might take me a bit longer, but that’s okay. It's your body your life, applies to me as well. After all, I only have one body and I have to live in it for the rest of my life!
I start with some easy movements to loosen up and an aerobics session on a stationary bike, rowing machine or a treadmill or even outside if the weather cooperates. I walk most of the time now with a few short runs thrown in when I feel like it. This warm-up is to loosen up the muscles and get them ready for the real work. The workout is to get my heart rate up to 80-90 percent of my maximum target rate and to keep it there for 30-45 minutes. For details see 'The Borg Scale' in the Members Section.
After the warm-up, I do some strength work on one or more major muscle groups and really work them well. I vary the exercises to keep from plateauing and getting bored. The more you learn about exercise, the more exercises you find. I generally do flexibility (stretching) as part of my cool-down for 15-20 minutes; it feels great.
I try to concentrate on functional exercises that relate to how I want to live, and the things I do every day. That is what will help me to continue living independently. It doesn’t matter if the workouts are slower; they work, and I enjoy doing them…and so will you.
The time window of feeling energetic during the day is much shorter for me now. I started feeling it change over the last few of years so I understand it. If you have also experienced this, you’ll get it instantly. If you haven’t already experienced this, you will eventually. So I am working now to ensure I can continue living independently!
Elder Care 1
Fitness For The Elderly and Sarcopenia
Strength training is the single most important thing you can do to maintain a healthy, fit lifestyle as long as possible.
Our bodies were made for physical activity. And when we were young we walked, ran, jumped, lifted, turned, reached, stretched, and climbed because it was fun. All this activity kept our muscles strong and made us healthy. Then we went to work and over time more and more of our jobs became sedentary. That is, we didn’t move around much at all. As we got older, the ‘biological-markers or signs of aging’ begin to show up. This concept of aging is called ‘sarcopenia’.
The best example of sarcopenia I can think of is the ‘core’ of muscles that surround our midsection. The ‘core’ is comprised of abdominals in the front and sides and the lower back muscles. These are the basic supporting muscles to this girdle that holds our midsection together and supports us. Years of sitting at work with very little other physical activity makes these muscles relax and atrophy. Ever hear this expression?
If you don’t use it - you lose it!
I have read that those who do not engage in regular strength exercises lose 50 percent of muscle mass and strength by the time they are 65 years old. Many people between 55 and 65 years have a hard time lifting and carrying 15-20 pounds. Many cannot walk at a brisk pace for any distance. Some can't do a single push up.
We now know that strength training helps maintain strength. You don’t need to do much; once a week is sufficient to maintain your strength, two or three times is better of course. Keeping your strength makes the daily living tasks easier and will help you maintain control, maintain your independence and ability to live where you choose. This type of training builds and maintains muscle mass, which will keep you strong. A greater muscle mass will burn more calories so your metabolic rate won’t slow down. If you also learn about nutrition and eat properly your body fat percentage will not increase.
Aerobic capacity is the ability of the cardio-respiratory system (heart & lungs - this is your engine) to use oxygen. Exercise can lead to a higher aerobic capacity and therefore help with blood pressure, and since muscles pull on bones, your body will adapt your bones to stay stronger in order to provide a more solid base. This means increased bone density and less brittle bones.
If you’re doing exercises the right way, your posture will improve. Ever watch an old person walking with a pronounced slouch because they cannot stand straight? With exercise, your balance will be better, and you will move better. If you move better, you will feel better, and therefore you will be better and healthier. You will be able to maintain living independently.