Fitness After 50 - Something for Nothing (Almost)

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Fitness After 50 - Something for Nothing (Almost)
June 05, 2006

If Not Now, When?

Fitness-After-50 - Thomas D. Manfredi, Publisher
tom@fitness-after-50.com
http://www.fitness-after-50.com
June 5, 2006; Vol. 2, Issue 6
Published the first Monday of every month

THIS ISSUE: Something for Nothing (Almost)

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Editor's Note

Hi,

Well, summer is upon us. Depending on where you live, this can mean a lot of things. Here in the desert southwest of the US it means that we start getting some pretty intense daytime temperatures. This past weekend we went over 110 degrees Fahrenheit Friday through Sunday. It looks like it's going to continue this way for at least a few more days before it cools off a little. Of course for us, cooling off means temps in the high 90's. For me, this time of year means that I have to make sure I get any of my outdoor exercising done before it gets too hot. I try to go out for my exercise walk before the temperatures creep over 90. I can easily accomplish this by heading out the door no later than 8AM. I also try to be more aware of my water intake throughout the day. At this time of year I even put a water pack on my back when I go out for a ride on my Harley. If you go outside in hot weather, even if you're not exercising, you will lose more body fluids through perspiration than you will at other times. I remember a few years back, when we first moved to Arizona, I took a three hour ride on my motorcycle and I forgot to bring water. About half way through the ride I started experiencing some of the symptoms of heat exhaustion. From my years of long distance running and training for triathlons, I knew what was happening. I immediately found some water and got home as quickly as I could. Since then, I make sure I stay well hydrated even when I'm not exercising. I always carry water with me when I leave the house.

With the coming of summer an important date comes up quickly in June for my wife and I. It's our oldest grandson Dalton's birthday. This year he will be twelve. We are using this as an excuse to go home to Chicago for a week to visit family and friends. I think zoos, parks, and swimming pools will be high on our list of places to take the grandkids. We'll also be looking for a good kid's movie to take them to see.

As I said earlier, if you live somewhere where the summer temperatures start climbing about now, don't forget to increase the amount of your water intake. And don't do this only when your exercising. Take water with you everywhere.

I hope you have a great summer. I'll be back to visit with you again next month.

Best Wishes,

Tom Manfredi
tom@fitness-after-50.com
fitness-after-50.com

Food for Thought

The question shoudn't be "Why?" It should be "Why Not?".

Feature Article - Something for Nothing (Almost)

by Thomas D. Manfredi, MS

Would you like a trimmer body, better weight control, and better overall health? And of course you'd like all these benefits without too much effort! Then walking for exercise may be just for you. There is a good chance that walking is one exercise activity you'll stick to. The dropout rate for walking is much lower than most other exercise activities, That's because it's convenient, it's easy, and it's a low injury sport that burns big calories while conditioning the heart, lungs, and muscles. Starting any kind of exercise can be done almost effortlessly by starting slowly and doing a little at a time. Here are some suggestions to get you started walking more with little effort:

On your coffee break take a ten minute walk instead of having another cup of coffee and a doughnut. It will help relax you while saving calories and money.

If you have the option of using the stairs or an elevator, try using the stairs for a few floors. Down is easier so try that first and then try up.

If you take the bus to or from work get off one stop early and walk the extra distance. If you use your car, park farther away from your destination and walk.

This kind of activity can help you to increase your walking a little at a time. After you are comfortable with a slight increase in your amount of walking, or if you want to get right into an exercise walking program, you can start very simply. The only equipment you need is a good pair of walking shoes. The shoes you get should be designed specifically for walking, not for tennis or running or basketball or aerobics. They should be comfortable, well fitting, well cushioned shoes with good heel control and arch support. In order to gain maximum benefits from a walking program you should follow a few simple rules:

Check with your doctor to make sure there aren't any medical reasons that might prevent you from exercising safely.

Walk at a brisk enough pace to get your heart rate up to at least 120 beats per minute.

Walk for at least 30 minutes each time

Try to walk 3 to 5 times per week

One of the best ways to insure that you keep doing an activity such as walking is to do it with others. If you are going to walk near your home get a friend, your spouse, or another family member to start exercising with you. At work you can walk with a friend that works in the area, or a coworker or group of coworkers. You can walk before or after work, or during your lunch period. You may even consider joining a walking club in order to meet new people.

(c)2005 Thomas D. Manfredi, MS

Teleclasses

I will be announcing upcoming teleclasses in this section in the future.

If you have a topic that you would be interested in hearing about in a teleclass, send an e-mail to mailto:teleclasses@fitness-after-50.com

Questions and Answers

Question – What Can I Do About Lower Back Pain?

Answer - More than 30% of adults occasionally experience back pain. If it is persistent and debilitating you should see a doctor. But, if you just get the occasional twinge, here are some things that might help.

Lie on your back with your left leg straight out. While keeping your left leg extended, bend your right knee and pull it into your chest by clasping your right leg. Breathe deeply, hold for five breaths, and release. Then switch legs. Repeat twice on each side.

Continue lying on your back. Bend both knees and place the outer side of your right foot over your left thigh, just above your knee. Wrap your hands around your left knee or on top of the shin and draw it toward your chest. Keep your head relaxed and flat on the ground. Hold for five breaths and release. Switch sides and repeat three or four times on each side. You can also do this one while sitting on the side of your bed or a chair. Just cross one leg over the other above the knee. Bend over at the waist, first leaning toward the foot that's up and hold the stretch for five deep breathes. Then lean toward the knee of the leg that is crossed and hold for five deep breaths. Repeat three or four times with each leg.

Still lying on your back, put your hands under your thighs, raise your legs toward the ceiling while pulling in your abs. Slowly lower both legs about halfway and hold for up to 60 seconds. Do ten reps.

Once again lying on your back, tuck in your abs and chin. Cradle your head in your hands. Curl up slowly, one vertebrae at a time, and slowly lower. Try to do this ten times.

Lie down on your back with your legs bent and the soles of your feet touching, knees open. Rest in this position to release the lower back.

Get down on your hands and knees starting with your back parallel to the floor. Arch your back toward the ceiling like a cat and hold for a count of ten. Now push your stomach toward the floor so your back is sagging toward the floor and hold for a ten count. Do three to six reps of both of these movements.

Pick several of the above stretches that seem to give you relief and aren't too difficult to do. Try to do them at least once a day, preferably before you exercise or first thing in the morning.

To get more information on various fitness and health issues, please go to my site – fitness-after-50.com

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If you have a fitness or nutrition question you would like me to consider answering here in the newsletter, just send your question, along with your first name and city, in an e-mail to mailto:quesandansw@fitness-after-50.com
Obviously, I can't answer every question submitted. I will choose one question each month to answer here.

About Our Services

Online fitness coach Tom Manfredi is the creator of the site "fitness-after-50". This site is designed with the mature adult in mind. There is a lot of information available on the site for anyone looking to start or restart a sensible exercise program. Learn more by going to fitness-after-50.com

Tom Manfredi, 1218 Easy St., Ste 101, Wickenburg, AZ 85390

Your feedback is always welcome and appreciated! Write me at tom@fitness-after-50.com.

"Fitness-After-50" respects your privacy and does not give out or sell our subscribers' names and/or e-mail addresses.

Copyright © 2005 Thomas D. Manfredi, MS. All rights reserved.