Vain Worries: Fit and Firm

Exercise and Aging: The need for exercise remains a constant throughout life, but the exercise routine may need a tweak after 50.

This week has been interesting and challenging.  I have started physical therapy for fall issues associated with my 3 fainting spells which resulted in a brief hospital stay in early February.  Since my release, I've broken my right toe (the piggy that had none), had 3 MRI's, a sleep study consult with a sleep study scheduled, an EEG, and other medically necessary tests.  Oh, I have Multiple Sclerosis, and hearing loss, just so you know.  I've been poked, prodded, drained dry, and greased all in the name of medical care, which I'm very thankful for.

During my physical therapy session, the young therapist measured my strength, balance, range of motion, and whatever else they had to do.  She encouraged me to join the water aerobics fitness classes for MS patients so I could learn what exercises to do this summer in our home pool.  Also, I was referred to a "Fit for Life" exercise class for adults over age 50.  Yep, that's me.  I can hardly believe it.  I'm 51 years old as of 03/07/2012!

I can remember my Dad exercising to Jack LaLane.  He had been on the gymnastics team in high school.  He was also a firefighter, and they usually ran around the firehouse for fitness.  Unfortunately, my dad didn't make it to 50.  He passed away at 47 with a heart attack which I attribute to the over use of a potassium based salt replacement.

My Mom was a tom boy.  She played women's softball for our church, so she was fit as well.  Years later, her health took a dive, and she became sedentary.  I don't want that to happen to me.

"Fit for Life" teaches aging active adults how to restructure their exercise routine to minimize joint damage or other issues, and maximize fitness levels for better health.  Or "Fit for Life" introduces fitness to sedentary adults. I'm ready!

The majority of my life has included exercise: gym memberships,  exercise aid gadgets and gizmos, and/or various cardio, aerobic, or dancercize classes.  Micky Mouse disco became an early favorite when I was teaching my 12-year younger sister the need for exercise.  Stair climbing was my choice over elevators.  Then, the Jane Fonda revolution started in the early 80's.  I could do those moves so well, you would have thought I was Jane. Disclaimer:(I know some of you don't like Jane, and I understand why, but I loved her exercise record. Sorry if that offends you.)

Later, walking, Hip Hop Abs (to encourage my son's exercise habits), and the exercise bike were my choice of fitness activities in my home.  But, recently, the kick-your-backside P90X was purchased for intensity and the assurance that in 90 days you could have abs.  Well, I have Abs, she is my niece, but my abs are long since gone, and the intensity too strenuous for me right now.  My son, however, loves it.  After the first day when I asked if he wanted to go the steak house for dinner, he said, "Mom, I'm so tired and sore I don't think I could cut a steak."  It was too funny.

Zumba fitness is offered at my church, and I really want to go, but I haven't yet.  I have heard it is a lot of fun.  I just hope my sagging, flabby arms won't hit me in the face, and slap me silly.  Wish me luck!

Vain Worries: Belly Fat

Hags, sags, and bags...vain worries about changes due to aging, reinvention, and healthy respect for your older body and mind.

By Carolyn Roberson - Friday 28 Oct 2011

“And, it shook when he laughed, like a bowl full of jelly.” Most of us know this is a famous line describing Santa Claus, from the poem “Twas the Night Before Christmas.” Think about how you might feel seeing a skinny Santa. Nah, it’s not the same. Santa has to be fat and jolly.

“And it shook when I laughed like a bowl full of jelly” is an entirely different feeling. No one, I’m pretty sure, likes a pudgy tummy.

My heart breaks to see the staggering number of men, women, and children who are obese in our society. And, it is most distressing to see people who have bellies hanging down between their knees. That has to be uncomfortable. Many should walk for exercise, but with the weight, it is hard on the joints so most choose to use scooters.

Thanks to 3 healthy sons, 2 of which were over 9 lbs, I have stretch marks on my belly. And, because of a C-section, and a hysterectomy, my abdominal muscles are pretty weak. My belly could use some help. I would love to have a tummy tuck, but monetary restraints keep me from it.

Kate Gosselin was so fortunate that a doctor donated his time, and services for a tummy tuck after her sextuplets were born. Regardless, of how you may feel about her, that must have been a wonderful gift and a relief.

So, how can we combat belly fat?

Whole grains do more good fighting belly fat than refined grains. I have found a great flax seed multigrain bread recently that I have started enjoying. Although that soft white bread makes a great peanut butter and jelly sandwich, I determined to fight that belly fat with whole grains.

Seeds and nuts are another way to combat belly fat. Comprised of monounsaturated fats, seeds and nuts boost metabolism. But for people with diverticulosis, seeds and nuts aren’t a great alternative. So, olive oil, a monounsaturated fat, should be utilized for cooking.

Green vegetables contain fiber, which helps stabilize blood sugar, and keep that spare tire flat. Your momma knew best when she said, “You can’t leave the table until you eat your broccoli.” Sometimes, green vegetables are best with loads of salt, butter, and/or cheese. I know the urge is strong, but try to resist and learn to appreciate the taste of natural foods.

Lean proteins build muscle and keep cravings at bay. Any number of protein powders can assist in loosing weight also. Protein can be hard on the liver, so consult your doctor before starting any high-protein diet.

Oops, I said the “D” word, diet. Remember diet is a lifestyle, not something we do to lose weight. Years ago, a woman started a craze called “Live it” because she felt like she was dying on a diet. Her change of attitude toward the way she ate allowed her to loose tons of weight. Unfortunately, I don’t remember her name, and my cookbook was damaged by water. But, just a positive attitude can do wonders. Just remember it took time to put weight on, and will take time to pull weight off.

Other good foods to combat belly fat are avocado, apples, yogurt, and bananas.

Water is a wonderful way to reduce belly fat as it aids the body’s waste removal processes, or should I say waist removal process. Most people are dehydrated and don’t even know it. Appetite can be suppressed by an increase in water intake. And, shockingly, most cravings are not induced by hunger, but by thirst. Soda, tea, juice, and coffee doesn’t satisfy the body’s need for plain old water. And, we, here in the US, are so fortunate to have a limitless supply of clean water from tap, bottles, jugs, filters, and purifiers. Lime Water is my favorite. So, flavor it, savor it, but most importantly drink it daily.

Exercise is another key element to losing belly fat. I know what you are thinking: I can’t do sit ups either! But there are many exercises you can do to reduce that belly. Twisting is one, so “come on baby, do that twist” to use Chubby’s words. Whittle away those inches.

Our generation is so fortunate to have the internet, with search engines such as Google. So, information on fighting belly fat is at our fingertips 24/7. However, a physician or nutrition specialist can work up a personalized program suited for your body. Consult an expert before starting any new diet program.

Belly fat: What’s a vain woman to do? Feed your mind, body, and soul a healthy lifestyle, and flatten that tummy.