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******************** This is a one hundred percent opt-in newsletter with a two hundred percent anti-spam policy. You or someone using your name and email address signed up to receive this newsletter. We publish twice monthly and welcome all opinions, critiques, and topical articles. Subscription link: http://www.senior2senior.org/newsletter.html Content: 1. Publisher’s Comments
If you go to: http://www.senior2senior.org/aboutme.html you will see yours truly in all his radiant glory. I promise I had not had a drop of the devil’s brew before this picture was taken. I actually look like that all the time. Sigh! A universal tool is the U.S. government’s site, http://www.eldercare.gov It contains a ton of information as well as having a toll free number for U.S. residents to call – 1-800-677-1116 – and a number for those outside of the U.S. to call. Visit the site and see what you think. Please tell me your opinion and if you would support such a page. May 12th is CFIDS Awareness Day, (Chronic fatigue and immune dysfunction The answer is yes, I will print it. Although it was 3 days ago, the site is still worth your time. Please take a peek. If we all join together, I can’t even begin to imagine the total power that could be generated from our prayers. I went to: http://www.firewalls-and-virus-protection.com/newsreporter_12.html where his latest newsletter is located and discovered Richard did not BS me.
The benefits of exercise using the fitness triad Moving into middle age does not always mean standing on the sidelines of life. It simply implies we have to prepare for, and defend against, the onset of identified potential health risks that are commonly associated with advancing age. Exercising helps to mitigate some of these risks. The benefits of the fitness triad are already well established within the professional fitness community. The fitness triad represents the three basic components of physical health; cardiovascular, strength and flexibility, are elements that each one of us can manipulate to our benefit. Beginning each day with an exercise plan in hand, and following that plan will result in a healthier lifestyle. Being physically healthy enables you to participate in your daily life’s activities and makes them more enjoyable at the same time. Cardiovascular exercise, or as it is commonly called, aerobics, promotes calorie utilization. It helps to lower high blood pressure, and may lessen the risk of developing type two diabetes and obesity, both of which are becoming epidemic in our sedentary society. Exercising aerobically may reduce the risk of cardiovascular disease, specific types of cancer, stroke and osteoporosis, which is especially important to women. Additional benefits of cardiovascular exercise include a lower degree of psychological stress, improvements in sleep patterns and quality of sleep, plus better digestion and elimination processes. So where do you begin? Once you have made the decision to get going the next step is to figure out your target heart rate range. A very quick commonly accepted calculation but also an inaccurate (this may be off by as much as ten percent) method of determining your max heart rate is to subtract your age from 220. Multiply this figure by sixty percent and you will have a starting out heart rate target range. Start walking and begin writing down on your calendar, what you did and where you went each day. Take your pulse on one of your wrists as you begin walking. Once in the target range keep it there for the number of minutes you have selected for the day. Here are a few suggestions Get up off the chair and walk around your home. Start by walking around on the outside perimeter or by walking from room to room five to fifteen times. At this point, begin to take your pulse and raise it up into the sixty percent of maximum heart rate range. Just remain ‘moving’ for two, three, ten, fifteen or thirty minutes a day five to six times a week. Gradually increase your ‘moving time’ until it feels easy. Next, find a friend to walk with and head out for your exercise. You can go to the corner or to the big tree at the end of the driveway. Drive to a nearby park and walk the perimeter, or take a nice stroll back into the woods near your home. We live in the country so walking in the woods is second nature to our family. The benefits of resistance training will be the topic of another article. Meanwhile if you have questions about your fitness send an email to Danny@explosivelyfit.com About the author Tom Koziol Write to: Senior Outreach Ministries | |||
