THE FITNESS BIGGIES – NEVER SAY “PHOOEY” TO FITNESS

Fitness Biggies

Researchers have grouped the type of exercise we all need into four major groups:

ENDURANCE

Endurance, or aerobic  activities increase your breathing and heart rate. They keep your heart, lungs, and circulatory system healthy and improve your overall fitness. Building your endurance makes it easier to carry out many of your everyday activities.

STRENGTH

Strength exercises make your muscles stronger. Even small increases in strength can make a big difference in your ability to stay independent and carry out everyday activities, such as climbing stairs and carrying groceries. These exercises also are called “strength training” or “resistance training.”

BALANCE

Balance exercises help prevent falls, a common problem in older adults. Many lower-body strength exercises also will improve your balance.

FLEXIBILITY

Flexibility exercises stretch your muscles and can help your body stay limber. Being flexible gives you more freedom of movement for other exercises as well as for your everyday activities.

TAKE NO PRISONERS

OK, so here’s the big question. Too little? Too Much?  Exercising is sort of like Goldilocks with her “This one’s too big…this one’s not enough.” Finding your “this is just perfect” should be the goal. The current broad guidelines from governmental and health organizations call for 150 minutes of moderate exercise per week to build and maintain health and fitness. 150 minutes? Sounds like a lifetime. According to The Mayo Clinic it seems much less mind boggling to break it down. As a general goal, aim for at least 30 minutes of physical activity every day. Even brief bouts of activity offer benefits. For instance, if you can’t fit in one 30-minute walk, try three 10-minute walks instead. Or put on your animal hides. A growing body of clinical research maintains that the ideal fitness regimen is one that mimics our gatherer ancestors, which included short bursts of high-intensity activities. Run after buffalo, stop and take down buffalo, get 1400 lb. beast back to village.  Forage, scavenge, get those arrows soaring. All guaranteed to up your fitness factor. These ancestors didn’t suffer from many of the diseases that plague us today. They were, however, motivated by the downside of being eaten first. Intensity is important, but “strenuous” doesn’t mean thinking hard about whether to exercise. No one says you have to do “marathon” anything.

OBSESSION ISN’T SPORTING

We’ve created a cult-like mass of fitness maniacs who believe if it doesn’t hurt like hell, it’s not worth doing. Sweat, grunt, push, scream, lose enough fluids to make you too weak to hit the wall, let along get close to it. A blond woman in a hot pink spandex tank hoists a sledgehammer over her shoulders, then slams it down with a dull thud onto the big tire in front of her. Beside her, another woman swings her sledgehammer even higher, grimacing and groaning with the effort. Why not join a roofing crew for a few hours instead? Surely, there’s a tunnel somewhere that needs digging, or at least some hot tar that needs pouring. We don’t have to pump up like Roman Spartans or Gladiators. We don’t have to work Thor-like to keep an empire alive. Yet we watch obsessed by shows like American Ninja Warrior and punish ourselves because we can’t capture the zealot-like performance they demonstrate.  Accept it with rational grace: your max isn’t the other guy’s max. You can’t be expected to waltz (Aerobic Tango would be more appropriate) in anywhere and compete this way. Sometimes going for the burn ends up “going to the emergency room. There are injuries galore on Dancing with the Stars. Now that’s real pain.

HORMONES GONE ROGUE

A “DO OR DIE” WORKOUT ATTITUDE CAN TAKE A REAL HIT ON YOUR HORMONES.

EXERCISE IS A STRESS ON THE BODY OFTEN CAUSING A DEBILITATING HORMONE IMBALANCE. WHEN YOUR HORMONES ARE IMBALANCED IT CAN ACTUALLY CAUSE YOUR BODY TO BREAK DOWN. THE SUREST WAY TO LIFT YOURSELF BACK UP IS WITH A VISIT TO DENVER HORMONE HEALTH. DR. STEPHEN A. GOLDSTEIN, M.D, F.A.C.S. CAN HELP YOU GET BACK IN GREAT SHAPE WITH AN ASSESMENT OF YOUR PROBLEMS AND AN INDIVIDUALIZED PROGRAM THAT WILL RESTORE YOUR PERFORMANCE HELPING YOU REACH THE MOST IMPORTANT GOAL OF FEELING GREAT.

TAKE A TIME OUT TO CALL RIGHT NOW. AND UP YOUR GAME.

LIFE POTATO? NEVER SAY “PHOOEY” TO FITNESS

Couch Potato, Fitness“Exercise. Ugh, who needs it?”

Uh, let’s see…hmm…like everyone. And yes, you, eyes glued to your tablet watching an obscene number of reruns of “Empire”, that includes you. So this isn’t the point in this post where you want to exit the page.  This is where you face the need to stay fit. Always. Chronic sitting is the new smoking. Not moving is a bad move. Period. Studies suggest that the sedentary lifestyle so common in our culture is more deadly than smoking (any brand). They also believe that 6-10% of the world’s non-communicable diseases (such as heart disease, diabetes, and certain kinds of cancer) are caused by physical inactivity.  On the positive side, according to the Centers for Disease Control, exercise can reduce your risk of:

  • Heart disease
  • Stroke
  • High blood pressure
  • Arthritis
  • Type 2 diabetes
  • Obesity
  • Depression
  • Breast and colon cancer
  • Osteoporosis

Paying more attention now? So get up, get out there and get going.

There is so much you can do to do so much for your health. Mind, body, inside and out. Any way you look at it, it’s a win-win. The biggest losers are the ones who never try.

GET THE SKINNY ON IT

When it comes to all the information here we’re hopefully opening your eyes to, it’s fact. And it effects everyone at every age. According to the Centers for Disease Control, only 60% of Americans get the recommended amount of physical fitness each day. Only 35 – 44% of adults 75 years or older are physically active, and 28-34% of adults ages 65-74 are physically active. Which takes a lot of them beyond chunky to obese. About one-third of U.S. adults (33.8%) are obese (and no matter how much 370-pound women are trending and being lauded in the media right now— “you go girl-just be yourself!”) obesity is bad and unhealthy in every way.

No kidding.

Which brings us to kids, which is intensely bad news no matter how you look at it.

More facts:

Only one in three children are physically active every day. More than 80% of adolescents do not do enough aerobic physical activity to meet the guidelines for youth (who in the heck is guiding, or rather not guiding them when it comes to their overall health?) Approximately 17% (or 12.5 millions) of children and adolescents (aged 2-19 years) are obese. Oh boy… children and adolescents who are obese are likely to be obese as adults. And this is the killer (or could be at some point)- obesity, even in kids, can contribute to liver disease, diabetes, hormonal imbalance, asthma, depression, cardiovascular disease, high cholesterol, high blood pressure…we could keep going here.  Not to the mention the humiliation of the “non fatties” (hate these despicable “fat related monikers) out there taunting and trashing “Hey Lardo…sure you can get through the door?” That’ll cause a spiraling tumble to self-esteem.

In the effort to be fit, eating less and better is a big part of the equation. But rather than filling our fridges with veggies and fruit, we’ve become a nation of super-sizing everything that goes into our voracious mouths. We lunch at “Tubway” on 6-foot-long subs (turkey, of course, counting as hunks of healthiness) slurping down vatfuls of soda. But nutrition and eating balanced meals aren’t the Holy Grail. We’ve become a nation of the device-addicted, spending 8+ hours a day on them.

Mama Media!

BEING FIT NEVER GETS OLD

Millennials think that people over 50 are ready for the elephant graveyard, a place where according to legend, older elephants instinctively direct themselves to when they reach a certain age. Boomer hell.  Well, hell, have they got it wrong.  And while these self-absorbed (we didn’t make up that description…it’s everywhere) Millennials don’t want to think of it, the years go by just as quickly for them.  Entertainment Tonight loves to highlight celeb birthdays just before signing off. Celebs getting very close to the age the under-forties can’t believe is coming at them.

Which gets us to “seniors”. First of all, we desperately need to find a word to replace it. It’s the name that’s ancient, not the people clumped in its claws. You’ll be amazed at how far and fast seniors are flying.

In 1985, the National Senior Olympic Games were established, covered by the New York Times, ESPN and Good Morning America. A growing number of seniors are competing at major athletic events like marathons, and some are outperforming athletes half their age. And speaking of age…

WORLDS OLDEST FEMALE BODYBUIDLER-74

NASCAR DRIVER -69

LONG DISTANCE CYCLIST- 62

LONG DISTANCE RUNNER -89

OLYMPIC BASKETBALL PLAYER

ALL STAR TENNIS PLAYER-84

YOGA INSTRUCTOR-93

It’s like the Energizer Bunny meets the Timex Watch.

As you age, regular exercise is more important than ever to your overall health. In fact, a recent Swedish study found that exercise was the number one contributor to longevity, adding extra years to your life—even if you don’t start exercising until your senior (there’s that irritating word again) years. But it’s not just about adding years to your life, it’s about adding life to your years. Being fit can increase metabolism and build muscle mass.  It can improve immune function, lower blood lower pressure, maintain bone density and have a positive effect on digestive functioning. It can lower risk of Alzheimer’s, diabetes, heart disease and certain cancers. It improves strength and flexibility and balance. Falls are the pits and hips don’t heal well with complications that can be life-threatening.  Studies show that approximately 20% of elderly people who fracture a hip die within 1 year. “Hit the ground running” shouldn’t ever just become “hit the ground”.

BLOOD, SWEAT AND BALANCED HORMONES

HORMONE IMBALANCES ARE LITERALLY BECOMING EPIDEMIC WITH CERTAIN ILLNESSES AND ISSUES ALMOST COMMONPLACE. THESE HORMONE IMBALANCES CAN DISRUPT YOUR LIFE AND ATTACK YOUR STATE OF OVERALL HEALTH AND WELL-BEING. AT DENVER HORMONE HEALTH, DR. STEPHEN A. GOLDSTEIN, M.D, F.A.C.S. HAS YEARS OF INTENSE TRAINING HELPING PEOPLE WORK OUT ANY HORMONE IMBALANCES THAT ARE TAKING THEM OUT OF THE GAME. WITH SIMPLE TESTS, HE CAN TELL WHAT’S DRAGGING YOU DOWN AND CREATE AN INDIVIDUALIZE PROGRAM THAT WILL MAKE YOU A PLAYER AGAIN.

CALL NOW FOR AN APPOINTMENT. SMART GAME PLAN.

Add Years to Your Life. Life to Your Years.

jan16Make this your mantra and nothing can stop you from not just achieving your goals but sticking with them. You’ve learned what’s important to you regarding your health and fitness. You’ve discovered tools to keep your health finely tuned. You feel great and you want to stay that way. It’s going to take some work, but it doesn’t have to be hard.

WRITE YOUR RESOLUTIONS IN INK

Are you hoping to lose weight? Boost your energy? Manage a chronic condition? Keep yourself from developing serious health issues? Whatever your goal, put it on paper. Write it down. Don’t file it in your mind and then lose it. Don’t write it down to end up crumpled and ignored somewhere. Write it down and stare it in the face. Daily. “I want to keep my heart strong”. “I don’t want to fall.” “I want to control my diabetes.” It might even help to keep a diary. Track your progress and remind yourself that you are making progress. Small changes can add up over time to give you a big health boost.

FILL UP ON MOTIVATION DAILY

Motivation is everywhere. The Mayo Clinic has some simple tips to help you stick to your program and keep you on path.

Routine is the biggest killer of motivation.

Change it up to stay psyched about what you are doing.  If your regimen is stagnant, you’ll wither with it. And all that work you’ve been doing is out the door.

Keep your goals realistic and achievable

Start with 10 minutes a day if you have to. Park in the back part of the parking lot and walk to where you’re going. Cut out the nightly Ben and Jerry’s or M&M’s. It’s easy to get frustrated and give up if your goals are too ambitious.

Make it fun

If you don’t enjoy it, you’re not going to do it. For example, you might find the treadmill tedious and boring. You’re not alone there. So think about what you’ve probably never thought about. What would you like? A dancing class? Martial arts? Don’t laugh. Whatever it is, you should look forward to it, not dread it.

Make physical activity part of your daily routine

Brush your teeth, floss, move. Move more. Make it a habit. Sitting for long periods of time has negative effects on your health. Remember that. And keep moving. Do it throughout the day in small doses. Moderate or vigorous. Whatever you can do is better than nothing.

Don’t go it alone

You’re not the only one trying to achieve what you are. Seek out fitness partners even if it means finding someone to walk with. Develop a cheering section. Sometimes you need to hear your success out loud.

Reward yourself

Take a few minutes to pat yourself on the back about what you’re doing. Treat yourself to something other than food. Add some new workout tunes. Buy a new pair of workout shoes. Binge on good feelings.

Be flexible

It’s ok to take a day or two off if you feel you need a break. Don’t let guilt get you. Just get right back on track and feel good about yourself doing it. Vacation dropout? Forgive yourself. Don’t beat yourself up. You enjoyed it, now let it go.

JUST DON’T GIVE UP.

Make it all matter. Be realistic about what ‘s at stake here. The process doesn’t have to be painful. It’s about feeling better. Achieving your goals is something to celebrate. Look in the mirror and instead of cringing, see what success looks like. Discover the power of willpower over won’tpower.  No “poor me”. “No “I’m going to fail”.  No “I can’t do this”. No excuses.

PART OF “NO EXCUSES” IS TO MAKE AN APPOINTMENT TO SEE DR. STEPHEN A. GOLDSTEIN, M.D, F.A.C.S. AT DENVER HORMONE HEALTH. YOU MADE A PLAN THAT INCLUDED EATING LESS AND EXERCISING MORE. YOU’VE STUCK TO IT SO FAR. BUT ARE YOU DOING EVERYTHING YOU CAN TO AVOID SABOTAGING YOURSELF? THERE’S A LOT AT STAKE HERE. STICKING TO YOUR PROGRAM ENTAILS SEEING AND FEELING ONGOING RESULTS. IF YOUR HORMONES ARE IMBALANCED, WITH TIME IT CAN BECOME MORE DIFFICULT TO BENEFIT FROM NUTRITION AND FITNESS. YOU’RE NOT GOING TO GET THE FULL REWARD OF YOUR EFFORTS. AND THAT’S KEY TO REMAINING MOTIVATED. THAT’S WHERE DR. GOLDSTEIN CAN HELP. ONCE HE TESTS YOU TO DETERMINE YOUR PERSONAL HORMONE LEVELS, HE CAN CREATE AN INDIVIDUALIZED TREATMENT PLAN FOR YOUR UNIQUE HORMONE NEEDS. WANT TO KEEP FOLLOWING YOUR PLAN? PLAN ON KEEPING DR. GOLDSTIEN IN THE PICTURE. GOING TO HIM ON A REGULAR BASIS, IS A SURE WAY TO KEEP YOU GOING.