Saturday's WorkOut for old people

[podex101]

Good Morning

Saturday's Workout for old people.

Starting your physical training: Stretch. Walk one mile in 1/4 increments. DRINK WATER and just relax.


Mid Level: Stretch, 5 pull ups, 10 push-ups, 15 squats. 1/4 mile run. Up to 400 calories.


Advance: Stretch. 10 Pull ups, 20 Push ups, 20 squats, 1/4 Mile run. Up to 600 calories.

REMEMBER ONE THING:
If you are out of shape and fear the embarrassment of what others might say.... in my last 20 years doing PT NEVER, have I ever heard anything derogatory said to people doing physical training. Most times you will find somebody that instead of criticizing or making fun of you will give you hints and tips on how do it better.


PLEASE, IF YOU HAVE ANY SUGGESTIONS POST THEM SO EVERYBODY READING THIS CAN BENEFIT FROM IT.

[dchill]

1. Good morning. And thanks!

[underpants]

3. Excellent advice. Stretching the first 2 weeks is key.

The real step is simply taking 2 weeks to get onto “the mode” as I call it.

I’ve had all kinds of foot problems this year so I haven’t been able to run since January. I’ve greatly pointedly reduced what I eat. I eat well just smaller and every 3 hours so I’m never hungry.

My workout has been 100 push-ups a week and at least 50 sit-ups or an exercises everyday. As mush stretching as possible (Achilles tear).

I been able to lose about 20 pounds since all this started.

[Irish_Dem]

4. Stay hydrated and do some deep breathing during the day.

I have some medical problems so I am in Physical Therapy as part of the treatment.

Lab work, medical scans, and PT evaluation indicated that I am dehydrated and doing shallow breathing which is directly related to some of my physical problems.

I tease my physical therapist that I am paying her just to tell me to drink water and how to breathe.

[cilla4progress]

7. I wonder if my hydration protocol

would work for you?

After filling and dragging around water bottles with me - and not drinking them - for years, I developed this system that works great for me.

I have a 20 oz. metal water bottle. I fill it 3 times a day, spaced out over several hours, and drink each one in one sitting

It literally take me less than 3 minutes to drink one!

It's amazing!!

[Irish_Dem]

11. Yes I am doing something similar now.

I fill a pitcher of water and set it on my counter and make sure I drink it by the end of the day.

I am working on getting up to the proper amount of water per day. Drinking too much water suddenly caused some problems, so I am working on it.

But yes the pre-filled containers is a great idea. Thank you for your input!

[SheltieLover]

10. Are you taking bioavailable Omega 3?

Last edited Sat Jul 2, 2022, 11:02 AM - Edit history (1)

I was just in er for 14 hrs a few wks ago. I was so dehydrated... nearly 3 bags of iv fluid later, I was still dehydrated.

So, of course, I started looking for underlying reasons. Turns out, Omega 3 deficiency is a common cause.

Got some super yummy Barlean's strawberry banana flax oil & within a couple of hours of taking it, the pinch test was normal! (Super yummy, esp for flax oil & 2,968 mg / tablespoon.)

Be well, my friend.

[Irish_Dem]

12. Thanks Sheltie, I will look into this!

Sounds good!

[SheltieLover]

13. It's called Seriously Delicious & it truly is!

My mistake, it's 2,968 mg ALA (Omega 3's, precursor to the other two types of Omegas).

I feel much better taking it. I hated being thirsty all the time!

Good luck!

[Irish_Dem]

16. I will look it up on Amazon.

[SheltieLover]

19. Let me know how it works for you, if you opt to try it.

I can't recall where I read it, but it said something like the omegas live in (or on?) Our cell membranes and are needed to help fluids get into our cells.

Sorry, not very medical.

[Irish_Dem]

20. Yes I will let you know.

I have a lot of food allergies, so I have to make sure of the ingredients before I order.

[SheltieLover]

22. Oh be careful for sure!

I hope you can take it as most fish oil is quite often rancid. (Yes, even Carlson's.)

Good luck!

[Irish_Dem]

24. I have been trying to up my intake of salmon.

And I like tuna as well....

I hope to find something along the lines you are describing that doesn't have allergic ingredients!

[SheltieLover]

26. I love salmon, cod & tuna!

Ingredients from bottle:

Flaxseed oil, water, xylitol, glycerin, gum arabic, natural flavors, vegetable juice, citric acid, xanthan gum, guar gum, sorbic acid, ascorbylpalmitate. I hope that helps!

[Irish_Dem]

28. Yes thank you....

That is helpful.....

[SheltieLover]

30. Yw.

😊👍

[SheltieLover]

14. Makes me wonder wth they don't add some to saline solution

But then again, I only got potassium in 3rd iv bag. Nightmare!

[Irish_Dem]

15. Too much IV potassium or administered too quickly can cause another set of problems.

So they have to be careful I think.

[SheltieLover]

17. No doubt, but by the time I saw dr (13.5 hrs after arrival)

He was upset that potassoum hadn't been added because my value was very low in tests.

[Irish_Dem]

18. Oh my.

ER visits are so much fun aren't they?

Helps if they read the lab results.

[SheltieLover]

21. Um, no.

Surreal! RN occasionally hanging ivs, taking vitals in waiting room.

People going to surgery straight out of (huge) witing room.

Rn told me they are operating at 1/5 staff since covid.

She said all er tx rooms full of people awaiting admission because hospital full.

And I was at Kroger a few days ago. I was literally the only one in the store wearing a mask.

[Irish_Dem]

23. I am always the only one wearing a mask at Krogers.

I go early to avoid a crowd. At least no one seems to be giving me the side eye or negative looks like when I first started wearing them in the beginning of all of this.

Thank goodness I have been able to avoid the ER recently.

I was in the ER at the beginning of the quarantine, I fell and broke my leg and ankle.

The hospital was full of Covid patients so the ER just sent me home. It was over three week before a surgeon could see me outpatient and do the surgery I needed. So I had to walk around on a broken leg and ankle for three weeks. That was not fun.

Edit to add: I hear you on the ER and staffing. My daughter is a Nurse Practitioner in a large hospital and has been in the thick of things at some points. Fortunately once a year the hospital has been giving out some nice $$ bonuses. They also hand out free cookies and food as special treats, but no one has the time to eat them.

[SheltieLover]

27. Omg you poor thing!

So sorry to hear you had to hobble around on broken bones for weeks!

There was only 1 covidiot, no mask, in er. Hacking up a storm. Sounded horrid! Sitting in "restricted" area, partitions made of tarps.

Wouldn't you think they would've learned by now???

Glad go hear your daughter is getting bonuses & treats.

Can't find a decent med provider here. ALL BLATANT IDIOTS.

Disgusting.

[Irish_Dem]

29. Yes same here.

I have to go out of town to university medical school hospitals and clinics to get decent care.
Otherwise is like you say. Idiots.

Yes do not break a bunch of bones when everyone is on pandemic lockdown.
Not at all fun.

My daughter just came home from a trip. She flew home and she said half the plane was coughing, hacking and sneezing. And of course no one wearing masks. She tested positive for covid in a couple of days after that flight.

[3Hotdogs]

5. I'm 80. Four years ago, I joined a hiking club, most members - 60 to 80.

Hikes average 5 miles with hills, up to 900 ft climbs. This is western, N.J. There are no mountains in N.J.

When I first joined, I was puffing up the hills and stopping to catch my breath. Now I only stop when the rest of the line stops for water or to take off outer clothing.

[2naSalit]

6. I go hiking...

rather often and my hikes can include difficult terrain, and range from three to ten miles depending on the day.

The older I get, the more I feel the need to get out and move around.

[Diamond_Dog]

8. If anyone here has access to a community pool or Y

I highly recommend swimming. It’s non weight bearing so you don’t get the back and foot problems you do with hiking. Indoor pools mean you can swim all year round. No hot humid days to worry about, no mosquitoes, no rough terrain. The pool I go to is always full of seniors and they have specialized water exercise classes for all different levels, even one for arthritis. Everyone is super nice. Some folks go right up to the pool ladder with their walkers and the special platform you step onto lowers you down in. Best of all, it’s covered by Silver Sneakers. I prefer lap swimming myself… maybe one of these days I might try the water aerobics to music. I feel so much better after I swim.

[SheltieLover]

9. Here is a great site with loads of free online senior fitness classes

I just found it & haven't tried it yet, but it appears to be free & offers everything from stretching to chair yoga to a healthy lifestyle discussion group.

https://seniorplanet.org/event/morning-stretch-4/2022-07-05/

Be well my friends & kudos to you, Podex for such a great workout routine. Thx for sharing!

[Midnight Writer]

25. I once read an interview with a cardiologist who had a guide to evaluating senior patients.

He said if a patient can do 20 push-ups, he figures they have a 50% less chance of a cardiac event than someone who can't.

If a patient can do 40 push-ups, he figures their heart is healthy and he would be very surprised if they have heart issues.

Of course, this is just his "Rule Of Thumb", and he follows up with other tests for confirmation.

[JanMichael]

31. Every time I see somebody looking new at running I love it.

I don't care how slow they're going I don't care if their knees buckle I don't care anything except for the fact that they're trying and doing it.

I actually feel good when I see people exercising outside. There is this one old guy in my neighborhood that I think maybe in his eighties that I think walks about 10 miles a day just around the neighborhood. He rarely talks. But he walks at a pretty good clip. There is a woman that looks at least be in her mid to late 70s that jogs pretty much every morning she has monster calves.

There's a goofy guy that I occasionally run into pretty much on a regular basis that jogs kind of like me. Not breaking any land speed records but never stopping until I'm done. We both generally just say hi and go on our merry way. But we both I think know that the other is trying their best. That's all people need to do is try their best.