Screeching to a Halt

We knew this day was coming, but tried desperately to avoid it. Our beloved car, the 2003 Chevrolet Malibu we purchased used in 2005, has taken its' last gasp. After twelve years (almost a third of our married life) and 177,000 miles, we have been forced to trade it in.

Actually I'm amazed the car dealer is taking it. We are upgrading to a 2013 Malibu, still quite old for some people, but like new for us. So many gadgets, who knew a car could have all these things? The dealer gave us $500 for our car, doesn't sound like much but we avoid breaking down on the road or extensive repairs that may or may not work. The heat works sometimes, the temperature gauge likes to flop around and scare my wife into thinking the engine's going to burst. Our trusted mechanic thinks a head gasket might be in order. We don't care to take that risk so ultimately pulled the plug. So sad.

The new Malibu has a huge trunk and the back seat folds down for even more storage space, or room to make-out maybe? Probably not. But we will be able to fit a bike in the trunk with no disassembly necessary.

The 2003 Malibu is similar to me. Old, a few scratches, noises and leaks, always in need of repair, but keeps chugging along. With any luck Jan will keep me around though and not make a trade for a shiny, upgraded model with lots of hair who can run fast. I still think I'm worth more than $500.

Nine rules for living

Who wouldn’t want to be physically active and mentally alert into their 90’s? Olga Kotelko has been winning track & field medals and setting age group records for decades. In the book, “What makes Olga run?” author Grierson spent a lot of time traveling to meets with Olga, interviewing her and other senior athletes, and taking her to be studied by exercise physiologists. Is it genetics, environment, or a combination?

Grierson provides nine rules, after senior athlete interviews and scientific studies, that seem to promote vitality, longevity and happiness – this is the abbreviated version of those rules;

1.       Keep Moving. Break a sweat, daily and differently and with others. It’s the sweat that’s the big thing. Sure walking or an easy stroll is nice, but the extra effort makes all the difference, mentally and physically.

2.       Create Routines. But sometimes break them.  Commit the mundane parts of life to habit. But don’t get into a rut, try a new routine once in a while. Park in a new spot at work and walk different hallways. The new routine doesn’t have to be life changing.

3.       Be Opportunistic. Figure out the 20% of every task that is most important and put 80% of your effort there. For Olga this meant she mentally and physically geared up for the championship meets and, though giving a lot of effort, saved something in the lesser meets. Spend your precious energy wisely.

4.       Be a Mensch. Kindness used to be an obvious virtue. Being kind is good for you and the other person.

5.       Believe in Something. This isn’t necessarily religious, but people who see life’s dark spots as necessary tasks to get through tend to live longer.

6.       Lighten Up. Figure out how to manage your stress.

7.       Cultivate a Sense of Progress. Move the yardstick if necessary, adjust expectations, then when reached, try to improve a bit more.

8.       Don’t Do It If You Don’t Love It. Yes, even the mild pain after a hard effort is part of the fun, or should be, knowing that you gave your best on that given day.  You may not love it at the first try, or even third, but exercise,  in particular can become addicting and fun!

9.       Begin Now!! You’re a boomer, so what? Haven’t exercised, really exercised, in years? It’s not too late. Olga began track & field in her seventies. You can start now too.

Sarcopenia II

Where your body fat is stored is important. It is better to be pear shaped than apple. The more fat above your hips, the more likely you are to get heart disease, suffer a stroke or have diabetes. Even if you are not obese the more fat you have around the waist the greater your chances are for disease.

Aerobic capacity is the best indicator of fitness and funtional capacity. Lab experiments prove aerobic capacity doesn't have to decline with age, IF you are willing to expend the time and effort to maintain it. Older people must exercise regularly over a longer period of time than young adults.

Bone density is effected by diet (low calcium) and a sedentary lifestyle. Older people tend to lose their thirst mechanism and don't drink enough water, becoming dehydrated, which changes their internal temperature. Aerobic exercise helps with kidney function and regulates your internal temperature, helping you not overheat.

A normal 70 year old needs 500 less calories a day than a 25 year old. Too many people eat as though they are 20 years old. Most people should eat about 100 calories less per day per decade. This will help stop wait gain as you age.

In summary; strength training and aerobic exercise is for everyone. It is never too late to start a regular program of exercise. Your muscle mass doesn't have to be replaced by fat as happens to many people.

Next post - a weightlifting routine anyone may find useful.