Doctor’s Senior Exercise & Health Newsletter

Healthfully Yours***

Exercise 101***

I have written about the benefits of exercise many times. In fact, I have advocated the value of exercise long before it had become one the chief recommendations by healthcare providers and nutritionists. It bears repeating my own experiences with exercise. All through my 53 years of practicing Chiropractic, I recommended various exercises to my patients. But, alas, the facts were not having “Doctor, heal thyself”. I never found the time to exercise, and frankly, going to a gym was not to my liking.

In 1996 I found my health gradually deteriorating due to the long hours and heavy workload. My weight was hovering at 165 pounds, with a 36-inch waist, and my cholesterol was 268 and the triglicerides 179. It definitely was time to “take the bull by the horns” and do something. Time of course was of the utmost importance, and not enjoying going to a gym was another factor to consider. It was then I decided to develop my own program, one that would have the necessary requirements to improve my physical condition, and one that would fit into my time schedule.

I started experimenting with various exercises I could do within the home. Gradually, I came up with a set of exercises that could be performed within a 15 to 20 minute time frame. For the next six months I performed these exercises the first thing in the morning. I also put patients on the same exercise program. The results were absolutely fantastic. My weight came down to 140 pounds and my waist went from 36 inches to 34 inches. My cholesterol was lowered to 120 and the triglicerides to 110. (It is even lower today). My patients reported excellent results as well. The improvement in the physical well being was equally apparent in all performing the exercises.

All the foregoing was a prelude to reporting the need for everyone to be engaged in an exercise program. Age should not be a deterrent by any means. It is never too late to get started and reap the benefits. If you have not been exercising, the first thing you need to do is discuss with your healthcare provider, that you wish to start exercising. Depending on your physical condition and capabilities he/she will recommend a proper exercise program for you, or approve the program you wish to start.

When I developed my program, it was with specific needs for all. For example, it had to be a non-impact total body workout. It could be performed in the home, in a hotel room while traveling, or in a community setting with a group, without any type of equipment or gadgets. In a group setting each individual would need a chair of their own. The one exercising can perform the exercises at their own pace according to their own physical condition, and be able to set their own goals by increasing the repetitions of the exercises as they improve their physical condition.

If you have been living a sedentary lifestyle, take heed, being a “Couch Potato” can and will reduce your longevity by as much as 12 years. Knowing the benefits that is obtained by exercising regularly should give you the incentive to start. It has been shown that the individual starting an exercise program will quit exercising within a month. So, if you stick with a program you like for at least a month, you will see it’s benefits, and the chances are you will stick with it for life. If something comes up when you can’t do those exercises, you will feel guilty about it. For example, if you have a cold, don’t exercise and rest your body for a few days. Make sure you get right back with the program. To learn more as to what exercising will do for you, read below in the Health Hints.

Health Hints***

First let me reiterate that age is not a factor in starting an exercise program. Don’t feel that it is just too late for you. If you haven’t been exercising, even seniors, no matter the age, will find that exercising at the level of their physical capabilities will achieve the greatest benefits. It will improve their body strength, muscle tone, balance, vitality and physical health in general. It will help retard muscle loss due to the aging process. It helps build bone mass and retard osteoporosis and help reduce the possibilities of fractures that are so prevalent with aging. Osteoporosis affects 20 million Americans, and the figures rise each year and are attributable to the sedentary lifestyles we lead. Diet, of course is extremely important. The lack of vitamin D and calcium is of the utmost importance. The alcohol intake should be curtailed to two glasses of wine (preferably the red) for men and one glass for women per day. Smoking should be stopped. Caffeine should be avoided. One cup of coffee can deplete 5 mg. of calcium. Diets high in sugar increase the excretion of copper in the urine and causes bone loss.

It will help the cardiovascular, and other bodily functions, such as the digestive process and elimination. Sleep will be improved as well. It gives you a feeling of well being and helps combat depression that is rampant among seniors. Helps improve the metabolic rate and promotes the burning of calories to control weight gain. To lose weight, you need to burn at least 3,500 calories and will lose about a pound of fat.  It reduces the possibility of getting Type 2 Diabetes, especially if the individual is at a borderline risk. If the individual does have Type 2 Diabetes, it can reduce the severity of the disease.

So, the benefits of exercising simplified are:

1. Improves general health and well being.
2. Improves the cardiovascular system and can lower blood pressure.
3. Improves the digestive system and can restore regularity.
4. It strengthens the muscular system and builds muscle.
5. It adds bone mass, strengthening the skeletal system, preventing fractures.
6. It strengthens the immune system helping to prevent frequent illnesses.
7. It improves the metabolic system helping to lower and keep within normal ranges, the cholesterol and trigliceride levels.
8. Increases flexibility and coordination of the entire body, preventing falls.
9. It helps in maintaining good body balance, also germane in preventing falls.
10. It helps by increasing the fitness and general wellness of the individual. By doing so, there is increased vitality.
11. The over-all benefits are increased longevity.

Where can you get a return on your investment of 15 to 20 minutes daily of your time spent in exercising?  In my February 1, 2205, Vol. 5 No. 2 Newsletter, I wrote about the “Common Sense Diet”. Combine that diet with an exercise program, and you will achieve a healthy lifestyle, with increased longevity. You may wish to check my “Doctor’s Senior Exercise” program at www.doctorsexercise.com.

Doc Cane