Senior Health, Uncategorized

Getting Fit: The Senior Exercise Edition

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As the pool is closing for the season, it’s time to ramp up the exercise routine for the fall. What’s worked for me is tabata and strength training. It’s a nice mix which I sometimes combine, but often do separately.

With an older body, not making excuses here, there are some quirks that need attention. First, I have physical challenges, including arthritis, bursitis and fibromyalgia, among some other thing. When planning my routines, I have to concentrate on ways to help me manage these without feeling the need to give up. Not a quitter, it’s in my gene pool, I am determined to accomplish goals. This brings me to a list of pointers to help with planning for my workout. Disclaimer: These are things that help me and I take no responsibility for your experience with them.

1. Be reasonable by making challenges within your ability while still pushing yourself

2. Remember this is for you and you are not competing with anybody else.

3. Hydrate, hydrate, hydrate

4. If you are trying to lose weight be cautious about eating your exercise burning calories – there’s a balance in there and you will find it with practice – also good to note is that if you eat food that is high calorie, you are not likely to burn it off with reasonable exercise. Ask your doctor for a guide how much to consume in balance with exercise.

5. Use an app to help. I use MyFitnessPal, but I have a routine so it’s hard to veer away. I like that you can log your exercise along with eating, but mostly, I focus on the eating.

6. Consult your doctor before starting exercise. Mine is one of the best cheerleaders who looks at my weight. She also tells me nice things like how she wish she had more patients like me. I can’t help, though, but feel bad for the other patients.

bright cardiac cardiology care
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7. Find music and/or videos to help you with exercise. I downloaded Spotify and use their Tabata music, complete with timers and even exercise suggestions. There are some great videos on YouTube including Tai Chi, Chair Yoga, Walking and pretty much exercise for any age groups.

8. Senior Centers and other community centers have exercise programs. Where I live there is a city booklet where you can find programs at reasonable pricing and there are even ways to get fee adjustments for those who cannot afford the whole program pricing. There may be community pools open year round.

9. Socializing while exercising is a great way to get your move on and catch up with friends. Joining walking groups or enlisting friends to join in walking are great ways to get your move on. Meetup often has groups with this focus.

10. Don’t overdo it. I cannot stress this enough that you have to listen to your body. Exercise should not bring pain, true pain. Aching may happen, but pain is not good and is a sign to STOP. I have had times when I started exercising and had to stop in five minutes. When you have bad pain days, you have them and it’s time to do something else to take care of you. Maybe a warm soak or hot tea or something in the relaxation realm. Relaxation should be a natural part of your daily routine. What goes on in the mind goes on in the body.

Now, you may have read this list and thought it’s just like any other list you have read. If you got this far, which I hope you did, there is one last and most important thing: YOU GOT THIS!!

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Just a little side note: I am not endorsing any of the programs or apps mentioned in this post, these are just some things that have worked for me.

poetry, TTOT

Ten Things of Thankful – October 18

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Good Afternoon! It’s that time again for Ten Things of Thankful! Let’s get at it!

1. 2. Fall coolness – it’s awesome to be heading into sweater weather. This is my favorite time of year and while I don’t have to rake leaves (Thankful #2) it’s a great time to get outdoors and take a walk about.

3. 4. 5. Good week for writing and I was able to get something written every day. Especially I am thankful (#4) for Six Sentence Story and (5) I Write Her. Here’s what happened on those two: Six Sentence Story IWriteHer

6. Halloween month – I just like it – carry on

girl holding pumpkin
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7. As this month has a special day for infant loss awareness I rewrote a poem that I wrote about my own experience. I am grateful for being able to write this poem with the assurance of hope. Here is  Forever My Sweet Soul and it is a Friend link from Medium so you won’t get a pop up about having to be a member to read. It will eventually get on my blog.

8. Blood Work was AWESOME!!

person getting his blood check
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9. The cold I was getting has left the building!

10. Your turn to leave you happy thoughts! So, hop to it, ydoncha???

Here’s the place to make it happen:

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short story

Appreciating Beauty – It’s Complicated

59299279_10161655261660203_1372984204240879616_n Photo Credit: Lisa Tomey

Delilah viewed the carefully placed bricks on the pavement, walked on for many decades at the palace grounds, the history being that these bricks were installed by labor much like those of slaves, although it was not clear if these were actual bricks placed by slaves.

Edward pondered the history, about how this beautiful arrangement came about and set out to research the facts, delving into the stories from several sources, still uncertain which of these stories were true or where the gray area was; It became a mash up of many words, none certain to be true.

Solving the question about the origin of the bricklayers was a dilemma both Delilah and Edward faced and both agreed on one thing: regardless of the history, the crafting of these bricks was beautiful and skillfully accomplished and both appreciated the fine quality.

Intricacy being what it is, it’s probably safe to say that slavery was involved in creating the many pathways, looking at the dates of installation and the known history of those times it’s probable that there were slaves used in the making of these walkways; Interesting, is that there were free people of African American ancestry who lived and worked in the region, while slavery was still occurring.

Great stories come from the history, even if muddied, of the time these bricks were placed and ever since; Tourists come from all over to learn of the history and pay their respects to the area, complicated by the varied versions of the same story, each pointing a different direction, but all the same, stories of the past.

Needless to say, but saying just the same, it’s important to research stories and keep an open mind to the possibilities that historical research will always have gray areas, no matter how much a scholar claims to know the facts; Such is the case, even today, as when you inquire about current events and hear several versions of the same event, much based on one person’s point of view versus another’s; So it is important to understand the need to document that which is factual and, goodness knows, the facts are often based on empirical research versus theory so it’s hard to gain any true designs of what is real and what is not, meaning there is no black or white, only more shades of gray; Going back to the design of the bricks, the answer is: Who Knows? And the question becomes: Does the beauty of the brickwork change with the history of the laying of the bricks?; And that, my friend, raises more questions.

…..
So, there you have it! This is my Six Sentence Story
This is based on the prompt “Design” provided by Denise every Sunday.
Click on this LINK and join!!

TTOT

Ten Things of Thankful – October 11

Good Morning all my thankful people! It’s time for TTOT! Let’s get the party started!!

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1. Kristi, the wonderful person who keeps us going on here, and I have been communicating outside the group. Yes! And I really enjoy chatting with her. Such positive energy! AND AND AND She went to my old town where I lived for 22 years (other than a couple of short leaves and returns). She even took a picture of the house I lived in from 1977-1992. Isn’t that such so sweet of her?

2. Inktober! It’s keeping me on task to do a post every day to respond to the themes. I am grateful for the opportunity to use my drawing skillz and to allow myself to fumble. It is important to me to not spend too much time on these drawings as I am trying to practice acceptance and it’s working, for the most part. There are some I spend more time on, but it’s usually because I change my mind in the middle of drawing. Here’s my weeks worth.

 

3. Weekly Art Group – I started back to going to the senior group for painting. We do a variety, but mostly watercolor. It’s a lovely group and a great way of getting a happy shot in the arm. I’ve been trying to get back to this group and it’s now possible since I made some significant changes in my life. I created some background art for blogging and such. Here’s a sample:

 

4. Super Short Story success! I have been trying to get these stories in the right hands and the two I submitted this week were both accepted. Here’s the first one and the next one will come out next Friday.
Saving Dad
I will also be posting this on my blog later for those who prefer not to view on Medium.

5. Lately, I have been having sleeping issues and I started having my Kindle read to me. It’s working 🙂 This week it has been a lovely book of short essays and I enjoy them so much. They don’t put me to sleep, but the Kindle lady voice is soothing me. I do go back and replay where I remember leaving off. This is the book in case you want to have a look.

6. Weather – It has been so beautiful this week! It’s needing to rain, so they say, but I am enjoying the sunny days and cool nights. It can stay this way for a little longer.

7. Unsplash is an awesome way to get pretty pictures for blogs and such. It’s free and a nice courtesy to credit the photographer. I love it! I am so grateful for this. I use some of the photos for inspiration and color guides for painting. Here’s a pretty fall one:
photo-1474553655868-3a63d59db452.jpg Cayla1

8. Six Sentence Story – I have not mentioned this lately and it’s something I keep up weekly. Here’s the latest: Notes of the Night I am grateful for Denise and her devotion to keeping this going.

9. Daughter finished swimming lessons and is now able to navigate deeper waters. WIN!!! I met her at the pool and she received a celebratory hot chocolate 🙂

10. And this is where you get a chance to share your gratitudes. Be it one or more, just hop on in and give us a try. Come jump in the leaves of TTOT!!

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