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Senior Exercise: Part II

By Frederick Corrigan

The time is June 2008 and the exercise program takes a new direction. We purchased the treadmill, set it up in the living room and started walking at a 2 ½ miles per hour pace for ½ an hour.

My wife is diabetic, so her walking program was different from mine. I wanted to lose weight, excess fat, try to improve my cardio vascular health and physical functioning. The remainder of this story will be focused on my senior exercise program.

I was still seeing the chiropractor every three weeks and he was observing the improvement in my physical functioning and some improvement in my sciatic nerve inflammation.

We made the decision to down size our home and purchased a unit in a mobile home estate for seniors. This purchase required considerable physical labor including complete remodeling. My wife and I did most of the labor: wallpapering, painting, sheet rocking, replacing bathroom floors under the toilets, vinyl tiling the bathroom floors and installing a metal back splash in the kitchen area.

This project took three plus months (July – October).
We worked about 6 hours per day, 7 days a week for about 12 weeks to complete the job.

We still did some bike riding and out-door walks in addition to the daily treadmill. Gardening and yard work was ongoing and snow removal in the winter, would burn a few more calories.

The exercise program was on going. I increased the speed to 2 ½ miles/hour and the time to 1 hour/day. I found that between the treadmill, the physical labor and diet improvement, I had lost about 17 pounds by the end of 2008.

Now I’ve reached my 73rd birthday and my stiff knees and shoulders are feeling much better. I had started doing more pushups, backbends and a series of squats using two (one gallon) plastic milk containers, ½ full of water. When I did a squat, I would hold the left arm down and raise the right arm (as I squatted down). Then, on the way up, I would raise the left arm and lower the right one (all the time holding a milk jug in each hand). After doing this 10 times, I would reverse the procedure: the right hand going down and the left hand up, as I went down in the squat and then the right hand going up and the left hand going down as I came back to a standing position. (Then do 10 more, for a total of 20). Over a period of time this exercise has become 15 repetitions and 3 sets of alternations.

January 2009 brought another change in the senior exercise program. I read an article that suggested a New Year’s Resolution: “I will walk 50 miles every month”. If you walk ½ hour/day at a brisk pace of 3 ½ miles/hour, you will have walked 50 miles in the month.

There are seven things that you could accomplish within a few short months by walking 50 miles/month.

1) You’re going to feel more fit:
a. Aerobic capacity will increase 19%
b. Physical function will increase 25%
c. Risk of disability will decrease by 41%

2) You could improve your cardio vascular health:
a. 32% lover risk for heart disease
b. 32% lower risk for a stroke
c. 72% lower risk for type 2 diabetes

3) You’re going to save on annual medical bills:
a. Normal weight retiree: save $3,300.00
b. Overweight retiree: save $2,500.00
c. Entire country: save $1.4 Trillion

4) You are going to help fight cancer:
a. 18% lower risk for breast cancer
b. 37% lower risk for colon cancer
c. 30% higher survival rate for all forms of cancer

5) You are going to lose weight:
a. Each walk burns 150 calories
b. Monthly loss: 1.3 pounds
c. Annual loss: 15.6 pounds

6) Your 50 mile walk per month will also accelerate
recovery:
a. 47% reduction of symptoms for depression
b. 10 days shorter healing time for skin wounds

7) By walking you will also battle degenerative disease:
a. 40% lower risk for Alzheimer’s disease
b. 46% lower risk for Arthritis
c. 0% loss of bone density to battle Osteoporosis

Now, can I walk 50 miles per month?

Will I get these seven benefits?

That finishes 2008, now, let’s go through 2009 and find out in Senior Exercise III

Contributor's Note

I was able to space the doctor visits further apart as I progressed through the year.

PLEASE VISIT THE CONTRIBUTOR'S WEBSITE

dartsandsupplies.com
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Thank you for visiting and for your comments. I realize now, at age 74, that I should have started walking 50 years ago.
OH Well, better late than never.
Frederick

SE-II was as interesting and as informative as SE-I Fred. I have NEVER been one to go outdoors and exercise by walking, etc., mainly because I didn't need to. Luckily, my metabolism has been kind to me, and at 58, still have the physical attributes of a 25 year old. It hasn't taken ANY effort on my behalf to retain my fitness, so I consider myself to be very lucky. I wonder what my body will look like/be like once I attain your years, Fred? I look forward to SE-III, coming soon to a Qondio intel near you. *smiles*

Thank you for visiting and your comments, John.
Hopefully, you will be blessed with continued satisfying fitness. You must be doing something right.
Thanks again.
Frederick

Many a senior will find this article useful. I think it's particularly wise and commendable that you stuck to exercise appropriate for your physical ability and age, instead of going for something macho like sprints, which some people apparently do.

Thank you for visiting and your comments, Nick.
I'm a believer that running can be hazzardous to we "old folk", who have trouble walking and chewing gum at the same time. Could also be tough on my knees.
See you next time, friend.
Frederick

Keep your eye on the prize, Grant.
I did't start until my 70's, don't wait that long.
Thanks for your comments and support.
Frederick

Good going on that walking program. I am a walker (meaning I walk for exercise and enjoyment). I also have English heritage, so perhaps it is a cultural thing, as many from the UK do seem to enjoy walking. In case case, I have been a walker ever since childhood. When I cannot walk for one reason or another, I feel stressed and uncomfortable. I guess its an addiction -- but a good one to have.

I appreciate your visit and your comments,June.
When the weather is right and we can walk outdoors, we enjoy the surroundings. Mother nature is a pleasure.
Frederick

Good intel Frederick, particularly like the 7 improvements, I walk most mornings about 2 miles at 6mph, like you I started late in life. Don't forget that you must include a healthy diet particularly your wife as a diabetic, again I started supplementing only a few years ago but it has significantly improved my health.

Thanks for your comments, Adrian.
We watch our diets and quantities as both effect total body health. Vitamins are also a daily must.
Regards,
Frederick

Thanks for the support, Jim.
See you on the intel.
Frederick

Thanks for the visit, Eliza.
I'm glad that the stats help.
Frederick

I got worn out just reading that. I'm sure it will spur on a few enthusiastic physical types, but a walk around the block with my dog is about as far as I want to go. My wife is talking about going to a health club we have free membership to starting this month, but I'm not going to wear myself out I can assure you.

Thanks for the comments, Warren.
I'm not a great advocate of health clubs unless there isn't another way. Keep walking the dog, you'll be fine.
Frederick

I think walking is a fantastic exercise. It's not high impact, it's not nearly as boring as exercise machines, it doesn't cost anything, it can be social if you want, you can do it almost anywhere, and it can even have a broader purpose (like getting to a destination). It's been part of my routine when I quit running in my late 20's.

Thanks for the comments, Christina.
I've always had bad knees, so running is out. We really love to walk outdoors whenever possible.
We even park way away from the store in the shopping mall, so that we get a little more exercise.
Frederick

The human body evolved long before the automobile, or before the relationship with the horse. Human beings were designed to walk long distances. Not walking takes something away from our existence.

Very true comments, Brad.
Thank you for sharing.
Frederick

Another cliffhanger eh?

The way you have packaged the benefits, "50 miles equals such and such," makes it more tangible and easier to understand than "walking is healthy." Good job!

Thanks for the visit and the comments, Catherine.
Sometimes, we just need to see a different prospective to appreciate.
Frederick

Glad you liked it, Geoff.
It sounds like it might be a challenge for you right now, with all of the reports of snow. Keep up the spirit, spring is coming.
Thanks for visiting.
Frederick

Hi Frederick, both parts I & II have been very interesting because it has made me realise how the things I take for granted are not going to always be that way. The one conciliation is I always walk everywhere all the time I do not own motorised transport, the closest I get to personal transport are my bicycles although my dad is 74 and it looks like I am going to have to drive soon. I have made a pledge to myself on that one I will only drive for my mum and dads benefit for myself personally I will walk as I always have.

Thanks for stopping by and the encouraging comments, Ted.
More people should follow your lead and walk as much as possible. They might be able to skip a regulated exercise program.
Frederick

I loved the post and have been encouraged by reading all the comments. WE were certainly made to walk, all I need at the moment are the snow shoes

Listening to the weather reports, I think your right,Grant.
All of the comments have certainly added greatly to the intel and I appreciate everyone who contributed.
Frederick

Thanks for sharing. I think it is more important to have consistent exercise activity as we get older. You are proof of the benefits.

Thank you for visiting and for your supportive comments.
Best always.
Frederick

Walking is great for everyone. A good attitude toward life in general and a good diet are helpful. My goal in the winter is 60 miles a month and 80 to 90 the rest of the year.

There is no doubt in my mind that your attitude and your good health practices have a great effect on your longevity.
Thank you for your supportive comments.
Frederick

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