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Get Fit Tip: Exercise for Older Adults

repost of my story from

“A man’s health can be judged by which he takes two at a time – pills or stairs”.  ~Joan Welsh

Physical activity is vital to human existence and when we cease to move, we diminish are ability to live our life.  The health of any individual lies on the balance and quality of a physical, social, and mental well-being.  As Americans we spend more on healthcare than most countries yet as a nation our health is poorly ranked.  We now have ability to easily obtain food and therefore have to work less to prevent hunger.

Muscle mass deteriorates as we age so naturally overtime we lose strength, balance and agility.   The difference between exercising and being physically active when you are 40-60yrs years of age could have a direct impact how much strength you have to care for yourself when your +65yrs old.  The downside to not having enough strength for independent living is the family spending up to $3500 a month to give you assisted living.

Setting longterm goals to achieve overall health, reduce medication costs and delaying the onset of disability are all major benefits for older adults who participate in structured exercise programs where the desired result may be for health concerns versus just to lose weight.  You don’t have to be training for a marathon to be considered physically active and get in shape, in fact the US Surgeon General recommends a minimum of 20 minutes physical activity most days of the week to stave of cardiovascular disease.

Daily living chores like house cleaning, walking the dog, outside yard work and going to the grocery are all considered physical activities that require adequate heart, lung, upper and lower body functions to perform .  People who suffer from joint pain and obesity may not have the stamina for such activities.

When looking for activities or exercise programs to join always keep socialization fun a top priority, because you will participate more if you’re having fun too.  Find activities that don’t add extra joint pain and discomfort but encompass the adequate aerobic intensity, flexibility strength, and balance exercises that help  minimize falls while incorporating preventive and therapeutic approaches to achieve results.  Here is a list of activities and estimated calorie burn for each activity.

Mexico Puts School Children on a DIET

Crop of Children with various body composition...

Image via Wikipedia

We should lead, not follow when it comes to children’s health.  I will have workouts going for kids to participate in this summer when schools out.

Mexico Puts Its Children on a Diet

Published: March 13, 2011

MEXICO CITY — Mexico put its schoolchildren on a diet at the beginning of the year. But as often happens with New Year’s resolutions, there are many ways to cheat. Here is some of what is allowed for sale in schools under new guidelines that are intended to combat childhood obesity: lollipops, potato and corn chips (in multiple guises), and cookies (complemented by marshmallow or chocolate filling).

By all measures, Mexico is one of the fattest countries in the world, and the obesity starts early. One in three children is overweight or obese, according to the government. So the nation’s health and education officials stepped in last year to limit what schools could sell at recess. (Schools in Mexico do not provide lunch.)

Read rest of story at New York Times

Article from Saturdays BGDailyNews about Obesity – we got a mention!! #gettoned

Starting young
Local health experts working to tackle childhood obesity problem in Kentucky

ALYSSA HARVEY, The Daily News, 

When David Nuckols says he wants to see people exercising, he isn’t talking only about adults.


It isn’t unusual to see children go into his studio, Get Toned Fitness, to do high intensity interval training three or four days a week for about 50 minutes at a time.

“I change it to where I can accommodate any type of kids, any age and size. We have eight who come pretty regularly,” he said. “I usually have ages 10 and above. We focus on nutrition and exercise and body awareness. The kids bring their parents off and on. It’s fun when kids can do the same stuff as mom or dad.”

The need for this type of information is especially important for children in the Bluegrass State. According to the Blueprint for Kentucky’s Children, a unified policy agenda for child advocates across the state, self-reported surveys show that Kentucky has the third highest rate of childhood obesity in the nation. One of three children is considered overweight or obese in the state.

“We’re automatically set back because we’re poor, uneducated and dying of obesity, heart attacks, strokes and cancer,” Nuckols said. “I want to make sure kids have the opportunity to work out with their friends and family. If you give a child an activity or ball, they will play.”

Nuckols isn’t the only person concerned about the future of Kentucky’s children. The Medical Center’s Health and Wellness Center is working with local physicians on a new program called the Healthy Weight Program for Kids. The program is modeled after a program that has been successful in other parts of Kentucky.

“We can refer anyone who has an issue with their weight and/or cholesterol issues. We’re seeing a lot more high blood pressure, in teens in particular, and Type 2 diabetes. We have children who are being referred for lap-band surgery,” said Graves-Gilbert Clinic pediatrician Dr. Debra Sowell. “Obesity is a nationwide problem. Schools have cut back on play time and P.E. to cram in academic things they need to get in. We’re trying to do something locally so kids will have something easy to access at their own pace.”

The patients can get referred to the Health and Wellness Center for one-on-one nutritional counseling, the Walking Program and The Medical Center Healthy Kids Club. In the Walking Program, children log in their miles and get monthly incentives and, annually, are entered in a drawing for a bike. The Healthy Kids Club promotes physical activity, healthy eating, safety and wellness.

“The children have to be referred by a doctor so that we can bill their insurance,” said Andrea Norris, registered dietitian at The Medical Center.

So far there hasn’t been a big response to the Healthy Weight Program for Kids, Sowell said. More than 40 families have been referred, but that doesn’t mean everyone follows through. Still, she hopes more children will get on board.

“We hope to offer quarterly prizes once we get more kids involved. We want them to get the benefit of being healthy and have a chance at health-conscious prizes,” she said. “We also want to offer quarterly classes for kids, such as a cooking class on how to make healthy snacks and healthy meals.”

Norris hopes that the program’s support group will also begin to gain more momentum.

“We’re trying to start up a support group that would be free for the kids and the families,” she said. “It has started, but it’s slow. We’re meeting quarterly.”

Norris said when she counsels the children, it’s not necessarily about losing weight.

“It’s more about a healthy lifestyle. I teach the kids and the parents about healthy kids and snacks,” she said. “I talk to the kids about going to the grocery store with the family and picking out things that are healthy.”

Many issues with food come because of food choices, Norris said.

“A lot of kids and parents don’t know what’s healthy. What we see on TV is what we think is good,” she said. “Fast food plays a huge part. It’s so easily accessible and inexpensive. A lot of fast-food restaurants are offering healthier food choices for kids, though.”

It’s OK to have treats, but it should be in moderation, Norris said. For instance, it’s better to offer healthy foods before offering anything else when it comes to the holiday season.

“I wouldn’t deprive your child of something, but allowing the child to have access all the time is not healthy,” she said. “That way, the child can have self-control.”

Nuckols agreed.

“It boils down to the parents. (Children) are products of what their parents are giving to them, and it’s not fair to the children,” he said. “We are responsible for our children, and our children will be responsible for our future.”

— For more information about the Healthy Weight Program for Kids, call 745-0942. For more information about Get Toned Fitness, call 791-3154.

Daily News (Bowling Green, KY)

Copyright 2010 News Publishing LLC (Bowling Green, KY)

A Workout for your kids and Bowling Green Parent Magazine

This Thurs 9-16-10 at GT Fitness Studio there is a photographer coming to take pictures for the new Bowling Green Parent Magazine due out October.

I need those of you that are interested to come d0 a workout today with me, Jessie and your kids.

I have the most kids participating in my program than ever before and I’m so excited and thankful you parents are starting to include your kids.

Those of you that have brought your children before or just want to see whats going on please come on out and be a part of it.

(We will not be serving punch and cookies)

baseball and soccer 14-15yr olds getting some core trainingEthan he trains for kids triathlons (just like his Dad)

Kyle 15yr old swimmer working legs for push off the starting blocksMax - holds the overall record for 32mins rowed in one session (in football pants)

Related Articles

Suffer from Obesity?

On overweight man's waistline.

Image via Wikipedia

If you have a loved one that suffers from Obesity, reach out and encourage them to make change.

Being just 10lbs overweight can have detrimental effects on the body.

It’s better to give them some tough love now, bc it’s even tougher to love them when they are gone

Obesity KILLS!!

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