Fit for Life – Friday December 6, 2019

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Looks like winter might be here to stay … hard to believe today was a snow day for the Simcoe County District School Board!

Friday’s Class – Strength Day!

A) Sumo Deadlift

1 set of 8 reps
1 set of 8 reps
3 sets of 5 reps

B) Virtual Shoveling

3 sets of 5 reps

C) Goblet Squats

1 set of 8 reps
1 set of 8 reps
3 sets of 5 reps

D) Ring Rows

5 sets of 5 reps

 

Fit for Life – Thursday December5, 2019

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In other words, the stronger you are the less likely you are to have high blood pressure, high cholesterol, extra weight around the abdomen and  less risk for diabetes.

Today’s Strength Focus
3 sets of each:

A) Deadbug hold 40 sec
B) Plank hold 40 sec
C) Russian Twists

Conditioning Workout
Complete 3 rounds of:
4 Carrys
3 medball slams
3 wallballs
6 lunges
8 lateral hops

Adopting these five healthy habits can add decades to your life — even if you pick them up after 50

A new study that might have you turning over a new leaf in (later) life.

Marc Beaulieu · CBC Life · Posted: May 08, 2018 12:13 PM ET | Last Updated: July 30, 2018

Image result for senior working out

This article was originally published May 8, 2018.

If you’ve been careful with your human form to date, chances are you’re quite right to expect you’ll live to a ripe old age – like so much fresh fruit. If you’ve been more cavalier with your soul case, you may wince at the prospect of longevity. (Side note: did you get that mole checked yet?) Should you count yourself among those who’ve ordered a meal au gratin more times than they’ve seen the inside of a gym (I’m neck and neck myself), don’t panic. As it turns out, there’s a scientifically sound strategy for staying the reaper’s hand a while longer, even if you’re already well past your prime. Thankfully, it doesn’t involve cryogenically freezing parts of your anatomy. The thing is, longer life may still involve a fair bit of self-mastery.

Analyzing the medical records and lifestyle questionnaires of 123,000 volunteers over 30 years, Harvard researchers have pinned down five healthy habits that when implemented and adhered to strictly — in adulthood — can add more than a decade to your lifespan. To get to their numbers they… well frankly, they waited for people to die (the study reads, “we documented 42,167 deaths”). No one said hard health science was a giggle fest.

Still, according to the recent major study, behaviour had a massive impact on health and life expectancy. Yes, this we already knew. But making sound choices in five key lifestyle areas, even in adulthood, has now been shown to bolster health and lifespan far more than researchers anticipated.  

Longer life came more certainly to those who minded the following past the age of fifty: proper dietary intake (plenty of fruits, veggies and whole grains while restricting red meat, saturated fats and sugar), restrained alcohol consumption (no more than 150 ml of wine a day for women; twice that for men), the maintenance of a healthy weight (a body mass index between 18.5 and 25), regular physical activity (a minimum of 30 minutes of moderate exercise a day) and not smoking a single cigarette.

So, while there remains no holy grail for eternal youth, the life expectancy of those who adopted these healthy five compared to people who stuck to none of the habits was considerable. Study co-author and professor of epidemiology and nutrition at the Harvard TH Chan School of Public Health, Dr. Meir Stampfer confirmed that findings were bound to be positive given the markers examined, but still, the data still managed to raise a high brow eyebrow. “When we embarked on this study, I thought, of course, that people who adopted these habits would live longer,” he says. “The surprising thing,” he added, “was how huge the effect was.”

Men who adopted all five habits at 50 lived a solid 12 years longer: a 26-year life expectancy became 38. The boost was even more significant for women. They enjoyed 14 more years in this world when they got resolute with healthy habits past 50: a 29-year life expectancy became 43. Put another way, lifespans of 76 years became 88 for men and 79 years of life became 93 for women.

What’s more, the specific health habits weren’t just linked to a surplus of years, but a surplus of healthier ones. The data showed that men and women who could implement healthy habits were 82% less likely to die of heart disease and 65% less likely to die of cancer compared to their zero-healthy-habit counterparts. The study, although conducted in the U.S., also applies to the rest of the western world according to Stampfer. The real mystery for Stampfer is not so much that healthy habits translate to longevity, but that they remain so difficult for the vast majority of us to adopt with any real resolve.

Case in point, if you’re feeling like those lifestyle behaviours might prove daunting to implement consistently, you’re not alone. As hopeful as the new findings are, only 8% of the study group population showed enough stick-to-itiveness to snatch those extra years from the bony hand of death with a handful of healthy habits. Stampfer lists the power of nicotine addiction, mass marketing of highly accessible but low-quality food, and weak urban planning (making it tough to get exercise into a workday) as things that factor into the very real challenge of proper and persistent self-care. Life, here, today, isn’t all that well-designed for longer life.

The salient takeaway of the study for Stampfer is the potential for a turnaround, even late in the game. “People can get stuck in a rut and think it’s too late to change their ways,” says Stampfer,  “but what we find is that when people do change their ways, we see remarkable benefits.”

You could do worse for yourself than adopting some healthier habits at your earliest convenience, and that holds true at any age. But if that half-century birthday is coming up and you want to make some healthy changes, maybe a good book on habit and discipline should be the horse before the proverbial cart in your wellness overhaul. For what it’s worth, I’ve still got a grace period of about nine years. By which I mean I’m having a steak and a couple glasses of Pinot for supper. Maybe some greens. See you at the centenarians club!

Marc Beaulieu is a Montreal writer, producer, performer, professional host and mental health advocate whose one true love is weird news. Follow him on Twitter @TheMarcBeaulieu for fun facts and oddities.

Gaining weight as you get older isn’t inevitable.

personal trainer

MAINTAINING MUSCLE MASS AND USING PORTION CONTROL CAN HELP MAINTAIN YOUR SIZE AS YOU AGE, EXPERTS SAY

  • National Post (Latest Edition)
  • 25 Nov 2019
  • Marlene Cimons

A personal trainer can help teach you how to work out safely.

One of the most frustrating things about getting older is when the pounds pile up along with the years. Keeping weight off can be a challenge, even when you aren’t eating more or exercising less. But don’t be discouraged.

One big reason we gain weight as we get older is because we gradually lose muscle mass, about one percent every year, says Donald D. Hensrud, associate professor of preventive medicine and nutrition at the Mayo Clinic College of Medicine. This causes a decrease in our basal metabolic rate — the process of burning calories while we are at rest. The lower the metabolic rate, the fewer calories we burn.

“It may be imperceptible year to year, but compare the amount of muscle mass with the average 80- year- old to the average 20- year- old and it becomes more apparent,” says Hensrud, also medical director of the Mayo Clinic’s Healthy Living Program. “The greater the amount of muscle mass we have, the greater our resting metabolic rate.”

Also, spontaneous physical activity — separate from exercise — often ebbs with age, he says.

“In general, the average 80-year-old will move less in small and big ways throughout the day compared to the average 20- year- old,” Hensrud says. “And exercise, separate from daily activity, probably declines, although that only affects in a large way the smaller proportion of people who exercise regularly.”

Dietitian Jessica Murgueytio agrees. “Many of my patients admit to moving less overall as they get older, and the first thing I recommend for weight loss is to add weight training — at least two to three days per week — to slow down sarcopenia ( age- related muscle loss), along with an additional day or two of cardiovascular exercise,” she said.

She suggests working with a personal trainer, especially on weights, to learn to lift safely and effectively.

“On top of this, I encourage my patients to meet the 10,000 steps per day goal, so they are taking walks throughout the day or doing house or yard work versus getting home from the gym and sitting all day,” she said. “This will also impact metabolic rate.”

Changes in hormones — declines in testosterone in men and declines in estrogen and progesterone in women — also can affect weight.

But it’s a false assumption that post- menopausal women gain more weight than men, Hensrud says. Rather, both sexes gain, but weight tends to redistribute in women more quickly than in men, often ending up in the abdomen — one reason for this misperception.

“Weight gain seems to affect men and women similarly,” he says, typically about a pound or more annually, often between Thanksgiving and New Year’s.

“This doesn’t seem like much, but on a population- wide basis it adds up to quite a bit,” he says. “It is cumulative. It stays on. So, after 20 or 30 years, it adds up. During menopause, weight gain ( in men and women) is about the same. But (in women) weight shifts more toward the abdominal region, so it appears to be greater weight gain. The same thing happens in men — greater weight gain with age in the abdominal region — but it occurs more gradually.”

There also may be physiological influences at work. A recent study suggests that lipid turnover in adipose tissue (where the body stores fat) decreases during the aging process, meaning the removal of fat from fat cells slows down, contributing to weight gain.

Researchers studied the fat cells in 54 men and women during a 13- year span, and all of them showed declines in their rate of lipid turnover. The results indicate that processes in the fat tissue “regulate changes in body weight during aging in a way that is independent of other factors,” says Peter Arner of the Karolinska Institute in Sweden and one of the study’s main authors, along with collaborators from Uppsala University in Sweden and University of Lyon in France.

Experts suggest people keep exercising regularly, monitor calories, lift weights and move throughout the day, avoiding sitting as much as possible.

“All types of physical activity burn calories and are important,” Hensrud says. “Resistance training (weightlifting) helps lose abdominal fat. Exercise is the most efficient way to burn calories,” especially high- intensity interval training, or HIIT, that is, short bursts of intense exercise followed by brief recovery periods.

“( HIIT) has also been shown to help lose abdominal fat,” he says. “Moving throughout the day instead of sitting can also help burn a relatively large amount of calories.”

Murgueytio warns that if exercise and muscle mass wane, it’s important to compensate by cutting calories.

“I encourage my patients to work on portion control and eating a higher volume of lower calorie foods, like fresh fruits and vegetables, since they will fill us up with less total calories and are important for aging, vitality and disease prevention,” she says.

The good news is that weight gain seems to stabilize after the mid- 60s, in part because people often eat less when they get older, Hensrud says.

Obesity among those older than 60 is about 41 per cent, compared with nearly 43 per cent for people ages 40 to 59, and 36 per cent for those 20 to 39, according to the CDC.

“Although physical activity probably continues to decline throughout the life span, energy (calorie) intake also tends to decline in the elderly,” he says.

‘I was slowly dying. Now I’m going to live’: Fitness guru, 73, has 119,000 Instagram followers

Some of you may have seen this news story last week on CBC.  It is a great story that reminds us that it is never too late to change our health status and start an exercise program.  Exercise really is wonderful medication and it is amazing how our body responds despite how old we may be!

For the full story, click  here here

 

Joan MacDonald of Cobourg, Ont., went from weighing almost 200 pounds to landing on fitness magazine covers

For the full story, click  here here

Fit for Life – Monday December 2, 2019

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“As soon as you feel too old to do a thing, do it!” – Margret Deland

Strength Focus
Complete 4 sets of each, alternate between each exercise
A) Push ups  5 reps
B) DB row  8 reps each arm

Conditioning Workout
Complete 4 rounds of:
4 lengths/laps fast
4 push ups
4 lengths/laps with weights
8 push press