The hip bone’s connected to the


Oh my aching back!

Fact: As we get older, we lose bone. But strength training can slow that process a bit and may even prevent diseases such as osteoporosis.

Fact: Some of the best protection for our joints is to have strong muscles surrounding them.

“In addition to helping you lose fat, build muscle, boost mood, improve sleep and so much more, weight training also helps improve bone density. Bone strength is intimately tied to independence, as hip fractures are the #1 reason for nursing home admissions. If you needed another reason to lift weights, here it is.” Charlie Seltzer, MD

Having seen first hand how devastating a bone fracture can be to someone who doesn’t have a lot of muscle integrity, it reminds me of two very important things.

Don’t fall and keep moving. One is a choice.


treadmill1A combination of letters and numbers from our alphanumeric system you don’t enjoy hearing together. And having just lost an aunt to complications of diabetes, it’s a double whammy hearing the words “pre-diabetic”.

Having struggled with food for decades, this makes it urgent. It’s not about losing weight. It’s about putting the right kind of fuel in your body. If you are doing it the right way (weigh? whey?) and getting regular moderate exercise, the weight will come off. But if you add in the fact that you may be diabetic, it becomes more difficult.

So if you see me reach for the obvious no-nos (cake, ice cream, doughnuts, cookies, french fries, fried chicken, when does this list end?) slap it out of my hand.

A new quote that I’m going to adopt. “If it came from a plant, eat it; if it was made in a plant, don’t.” Michael Pollan

What if it eats plants? Am I safe? Hmmmm. Topic for another post. Soon.

Golf, back and butterfly

IMG_3799These are the only strokes allowed. According to the Mayo Clinic,

Aerobic or “cardio” exercise reduces your risk of stroke in many ways.Exercise can lower your blood pressure, increase your level of high-density lipoprotein cholesterol, and improve the overall health of your blood vessels and heart. It also helps you lose weight, control diabetes and reduce stress.

Know your stroke risk factors. Take action where necessary.

Immune health

Exercising for health or for fun. Either is fine.

Exercising for health or for fun. Either is fine.

What does exercise and our immune system have in common? They have a lot in common but increasing one does not always result in an increase in the other.

You don’t have to go far to find one of the greatest germ pools in existence. Just take a visit to your local gym and you can fill a petri dish with the amount of germs and bacteria floating around your neighborhood Muscles-R-Us.

There is no scientific link to exercise and an increase in immune system strength mainly because the immune system is just that, a system – and not just one mechanism. The complexity of various body systems contribute to the operation of our immune system. Circulatory, respiratory, digestive and nervous systems all cooperate to affect our immune response to foreign influences.

Here is what we do know; every part of our body, including the immune system, functions better when its protected from environmental challenges and gets a boost from healthy lifestyle strategies like:

  • Don’t smoke. If you do, quit. If you don’t, don’t start.
  • Exercise regularly.
  • Maintain a healthy weight.
  • Control blood pressure.
  • Get adequate sleep.
  • Involve fruits and vegetables in your daily routine.
  • Wash your hands regularly. This is key to prevent the spread of common diseases.
  • Get regular medical screenings that apply to your age and sex.

More scientific work is being done trying to establish a link between immune function and physical activity. Until that is done, maintaining balance and harmony seems to be the best approach.

So the next time you step on the scale, try singing. Get it? Balance and harmony. Okay. Stop moaning and turn the treadmill on. 🙂

Brain exercises

Are they thinking about social security?

Are they thinking about social security?

Did you know that when you exercise your body, your brain gets in on the act too?

A study published in the journal Frontiers in Aging Neuroscience found that engaging in a regimen involving physical exercise helps healthy aging adults improve their memory, brain health and physical fitness. Another study revealed that among adults 50 and older, “staying mentally sharp” outranks social security and physical health as the top priority and concern in the United States.

If we know this, and we believe it to be true, what is stopping us from engaging in regular exercise?

I can speak for myself and say that I am surrounded by “things” that give me instant gratification more so than they offer a future reward.

But if we really think about it, our actions today to offer a reward down the road. A lifetime of alcohol abuse will lead to health problems later in life. A lifetime of gluttony can lead to a shorter life span and all of the associated problems that accompany such choices (heart disease, diabetes, compromised mobility).

Until someone successfully transplants a brain, let’s do what we can to keep the one we get in as good as shape as possible.

Why exercise?

Somebody is having some fun.

Somebody is having some fun.

There are many benefits to regular exercise. One is to enhance your mood.

When you have anxiety or depression, exercise may be the last thing on your mind. But once the motivation kicks in (you can’t buy it in a pill) exercise can make a difference.

How does it help? Exercise releases endorphins to deal with stress or pain. So when the endorphins hit, it’s like nature’s morphine. This is the body’s way of possibly warding off that bout with depression or anxiety by enhancing the body’s ability to respond to the immediate stress.

The less active we become, the bigger challenge our body has at handling the stress that comes our way.

So get moving!

I’m fat

Get moving or die.

Get moving or die.

Thanks to a customer telling me, I now know I am overweight. Yes, she blurted it out in front of several customers in the store.

Well DUH!!

Her personal attack is a sign of a deeper problem on her part. We can discuss that another time.

She’s right. She’s rude. But she’s right.

Sometimes we need a harsh dose of reality to wake us up to the truth that is glaringly obvious.

So I’m awake. Again. No promises. Just accounts of the struggles. To some it is easy. To others it is convenient to give in.

That was yesterday

img_4640 Now what?

Barring illness or injury I should be able accomplish this every day. If math is right, one pound lost every 17 days with these numbers.

In a year, that’s 21 pounds gone. I could live with that. But it also translates to a slower heart rate, lowered cholesterol and a smaller waistline.

What if I built on the accomplishments from yesterday and did them a little better today? Go farther or increase the intensity. Could I possibly double my results?

You betcha! But I’m not from Minnesota so it sounds kind of funny with me saying it, don’tcha know??