Senior Fitness

SAMPLE WORKOUT ROUTINES

UPPER BODY Bench Press (Chest) Lat Pulldown (Back) Seated Shoulder Press (Deltoids) Incline Dumbbell Curls (Biceps) Triceps Pressdown Lower Body Machine Leg Press (Quadriceps) Hamstring Curls Standing Calf Raise CORE Abdominal Press Prone cross-raise (opposite arm/leg) Plank (2 x 15 sec) Lunges (50-foot course)

Bob Barker, beloved host of The Price Is Right, recently made headlines by announcing his retirement after 35 years. "Barker irreplaceable!" blared the entertainment tabloids. And yet, Mr. Barker celebrated his 82nd birthday a few months ago.

Eighty-two! Who really are the "seniors" among us? And what does "senior" mean in today's world? Certainly, America's population is aging by the minute. Baby boomers are rapidly closing in on their 60th birthdays. But most of those in this huge group (more than 76 million)¹ are resisting the concept of "getting older" and searching for ways to stay healthy and fit and well.

Fitness programs provide a major answer to these challenges. Yet, there are many questions. What to do? How to get started? What if I have health issues - can I still get fit?

Before we dive in, some special concerns need attention. Baby boomers and those even older must address decreased flexibility and possibly - temporarily - decreased stamina. Medical issues, including osteoporosis², high blood pressure³, and diabetes, as well as overweight/obesity, must be considered when beginning a new fitness plan.

The bottom line - have a complete physical exam with your chiropractic physician and/or family physician, and make sure you're good to go. Start slowly and easily, making gradual progress, and adding intensity and duration over the first several months.

Begin a walking-for-fitness program. Walking is fantastic exercise! Do 10 minutes at an easy pace the first day, build up to walking around the block, gradually building up over a 12-week period to a brisk 30-minute walk.

Also, begin lifting weights. Many helpful books are available, or ask a friend who knows what they're doing to show you the ropes. Start slowly, carefully, gradually. Train your upper body and lower body on separate days. Make sure you're focusing, paying attention, and working within yourself!

Nutrition is just as important as exercise in regaining the level of fitness we need to live healthy, long lives. Eating right requires some mental toughness, and it may take a while to build new habits. The payoff comes quickly, though, and is tremendously empowering.

We want to be fit for the rest of our lives. How to keep it all going? Here are a few tips from the fitness front lines -
•    Writing down a weekly plan. This keeps your workout and nutritional goals fresh. They're right there, on your desk or refrigerator, where you see them every day.
•    Vary your routines. Change your workouts every few weeks. Ride a bike if you've been walking. Use dumbbells instead of machines. Vary your fruits and vegetables, and vary your sources of protein.
•    Set up a buddy system or join a fitness club. The support of a group of friends who share your lifestyle goals, can make a big difference.

And, most importantly, have fun!
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  ¹MetLife Mature Market Institute Analysis, U.S. Census Bureau, 2000.
  ²Carter ND, et al: Community-based exercise program reduces risk factors for falls in 65- to 75-year-old women with osteoporosis: randomized controlled trial. Canadian Medical Association Journal 67(9): 997-1004, 2002.
  ³Staessen JA et al: Life style as a blood pressure determinant. Journal of the Royal Society of Medicine 89(9): 484-489, 1996.

When Bad Things Happen to Good Exercisers

Visualization - The Zen of Exercises

Visualization - inner seeing - is a powerful tool for creating the life you want. Remarkably, visualization is also the secret ingredient in powerfully effective exercise. Visualization enhances the mind-body connection. When you "see" your muscles working in your "mind's eye", the "wiring" between your brain and your muscles grows. More nerve-muscle connections are made, and your muscles get smarter and stronger. It's a remarkable process. And it doesn't take any extra effort. Just think about it! :-)

"There I am," a very fit patient is saying, "out on my five-mile run, motoring my way up a steep incline. Suddenly, I feel a throbbing pain in the middle of my right shin. Oh, no,  I think, not again."

As things turned out, the patient recovered from the shin splints¹ quickly, but he knew he'd dodged a bullet. "Why did I get hurt?" he wanted to know. "I wasn't doing anything wrong.…What can I do to make sure this doesn't happen again?"
All very good questions. One answer is - basically − we need a plan for exercise. A powerful strategy that helps us train smart and train safe. When you're working this way − training smart and safe − then you can also train hard.

Training safe and smart means paying attention to what's happening in your body as you do your workout. "Paying attention" is a learned skill. It requires focus and repetition. Visualization is an important part of focus ─ and, if you're working on visualization, you're definitely paying attention!

You can visualize when you're running, too.
•    Visualize an erect, fluid spine and strong abdominal muscles.
•    Your head is upright, you're looking forward and slightly down, and your chest is open.
•    Your arms are active yet relaxed, and your shoulders sit comfortably on your rib cage.
•    Visualize a long stride, a soft landing, and a strong push off, with your leg kicking straight behind you.
Training smart means trusting your instincts, rather than listening to your ego. This is a tough one. At the time, it seems so important to do that last rep. Now, you can do that last rep if you maintain your form. Form is everything. If you have to sacrifice form in order to do those last few reps, you may get an unexpected, unwelcome result.

Likewise in running. When your form breaks down, that's a signal to slow down and recover your good mechanics. If your training is done with attention to proper, effective form, you'll be more likely, when the time comes, to run a good race at a good pace.

And, of course, we want to do these things to be healthy and well. The American College of Sports Medicine² states, "Resistance training, particularly when incorporated into a comprehensive fitness program, reduces the risk factors associated with coronary heart disease and non-insulin-dependent diabetes, prevents osteoporosis, promotes weight loss and maintenance, improves dynamic stability and preserves functional capacity, and fosters psychological well-being."

As in much of life, there's a fine line between training hard and over training. Remember, the benefit of training is for the long term.
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¹Couture CJ, Karlson KA: Tibial Stress Injuries: Decisive Diagnosis and Treatment of "Shin Splints". Physician and Sportsmedicine 36(6):29-36, 2002
²Kraemer WJ, et al: Progression Models in Resistance Training for Healthy Adults. Med Sci Sports Exercise 34(2):364-380, 2002

Neck Pain: Chiropractic Can Help

Who hasn't had neck pain at one time or another? What's more, many of us have experienced on-going neck troubles at some point during our lives. Looking at human anatomy, it's no wonder pain strikes us so often in this vulnerable area. While the neck structure gives us an amazing range of movement with which to see our environment, it also leaves us prone to injury of the muscles, ligaments, tendons and joints. But by making regular visits to the chiropractor, paying attention to posture and doing regular stretching and strengthening exercises, our necks can be pain-free.
Frequent chiropractic adjustments help prevent neck pain from occurring in the first place, but some everyday activities such as poor posture during watching TV, using a computer, reading a book or talking on the phone can easily trigger neck pain. Here are a few tips for avoiding neck pain throughout your day:

• Pay attention to your posture. Check with your chiropractor for guidelines to help improve your everyday posture.
• Do not read hunched over a desk or table. Prop reading material at eye level.
• If you spend long periods on the phone at work or home, consider using a headset rather than cradling the phone between your head and shoulder.
• Don't crane your neck to see a poorly placed computer monitor. Place the monitor at eye level, square to your shoulders if possible.
• Ask your chiropractor to show you neck exercises to strengthen weak areas or relax tight muscles.

Neck pain that won't go away or keeps coming back can signal a more serious underlying problem such as a subluxation or degeneration in the joints (such as what occurs with arthritis). If you experience neck pain that doesn't abate within 24 hours, seek the advice of your chiropractor for diagnosis and treatment.
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Sleep Apnea and Weight Gain

Is a lack of sleep thwarting your best weight loss efforts? There is much evidence to suggest that a lack of sleep goes hand-in-hand with weight gain. But first, it is important to address why you aren't sleeping well. Is your stress level or caffeine intake to blame? Or is your sleeplessness due to a common but very serious condition called sleep apnea?  Sleep apnea can affect weight loss, hunger and hormone activity in a number of ways, thwarting your best efforts to maintain a healthy weight.
Simply put, sleep apnea happens when breathing is obstructed or ceases altogether while sleeping. Symptoms of the condition range from light snoring to waking up several times during the night, gasping for air. The most common form of sleep apnea - obstructive sleep apnea - affects approximately six percent of the population. But this number is expected to rise along with the increasing rate of obesity, because obesity is a chief cause of obstructive sleep apnea.
To make matters worse, those who are already overweight may gain weight more easily if they aren't getting adequate sleep, fueling a vicious cycle. Several theories attempt to explain why a lack of sleep may encourage us to pack on the pounds. Some say that a sleep-deprived person simply doesn't have the energy to be active during the day. They're too tired to get to the gym or even take the stairs, burning far fewer calories than a well-rested individual would. Others believe the sleep-deprived attempt to make up for a lack of energy by consuming a greater number of calories. Additional evidence surrounding sleep deprivation and weight gain suggests the problem may be hormonal. 
Hormone function is largely responsible for the way in which fat cells respond to the food we eat. Cortisol is a hormone that is usually released in response to emotional and physical stress. When we don't get enough sleep, cortisol is released at an increased rate, making us feel hungry even if we've eaten enough.
And just because sleep apnea is most common among adults, do not assume that children are exempt from the problem. It's no secret that the number of obese children is rising steadily; and it's no stretch to imagine that some of these children will develop sleep apnea.
If you're having trouble sleeping on a regular basis, you may be suffering from sleep apnea. Otherwise, a few simple tips and tricks just might help get you back on a regular sleep schedule. If you are already obese and suffering from sleep apnea, your chiropractor can discuss a sensible dieting plan with you, helping you return to a healthy weight and enjoy more restful, unobstructed sleep. And of course, never underestimate the importance of exercise.  Exercising three to four times per week is crucial for restful sleep. And getting your workout in long before bedtime is helpful, leaving ample time for your heart rate and hormone levels to return to a resting state. Make sure your room is dark and the temperature of the room will remain comfortable throughout the night. If you're one of those people trying to squeeze extra tasks and activities into your day, leave more for tomorrow and get some sleep. Adequate sleep will increase your productivity during waking hours.
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Chiropractic: The drugless solution to headaches

Cancer-Kicking Foods Broccoli Throw a cup of this veggie into your salad and fight lung, breast and bladder cancer. Broccoli contains a cancer-fighting chemical compound called sulforaphane, also found in cauliflower, watercress and brussels sprouts. Kiwi This fun fruit is vitamin C, also an antioxidant, protecting your DNA from cancer-causing mutations. Also enjoy papaya and peppers, other colorful sources of C. Avocado This fruit is packed with folate which, studies show, has a preventive effect against colon, breast and cervical cancers. Spinach and asparagus are also great sources of folate. Chickpeas Like some other legumes, chickpeas are among the leading sources of phytoestrogens. These are plant-based compounds that disrupt estrogen's role in promoting breast, endometrial and lung cancers. Throw some chickpeas in your salad or have a scoop of hummus, Or try tofu, prepared any way, for a phytoestrogen boost. Source: "Foods that fight cancer" Shape November 2006;26(3):100.

Headaches are an unfortunate and painful part of life for many Americans. In fact, an estimated five percent of adults in this country suffer from chronic migraines or severe headache pain. We spend billions of dollars each year on over-the-counter and prescription pain medication for relief from those nagging headaches. But these drugs have the potential to cause even more pain. Nonsteroidal anti-inflammatory drugs (NSAIDs), a type of medication including OTC brands such as Advil, Motrin, and Excedrin, have been associated with side effects like stomach bleeding and ulcers, and even liver failure. In fact, one possible side effect of many NSAIDs is a headache!
And if you manage to avoid the side effects, these medications really only mask or diminish symptoms. But it's the cause that counts and that's where chiropractic comes in. Here's how: The nervous system is the "master system" in the body, controlling and coordinating all other systems - respiratory, immune, circulatory, etc. Sometimes, there are areas in the spine where one or more of the vertebrae may have experienced a loss of function, creating pressure on, or otherwise irritating, spinal nerves. This irritation interferes with the signals, or "communication," traveling over those nerves, which can compromise the health and proper function of every system in the body. Regular adjustments by your chiropractor can positively affect the nervous system, aid nerve transmission and thus, the body's ability to heal itself.
Still a skeptic? Scientific research indicates chiropractic is an effective, natural answer to headache pain. During a major 1995 study comparing several weeks of drug therapy to several weeks of chiropractic care, 82 percent of patients given drug therapy reported side effects including drowsiness, weight gain and dry mouth. Heart-related problems and glaucoma also were associated with the drug therapy. On the other hand, chiropractic patients reported no side effects. And after four weeks of treatment, patients who used drugs began having headaches again, while members of the chiropractic group continued to express headache relief, as well as higher levels of energy as compared to the drug therapy group.
So put down the pain-relief medications, talk to your chiropractor about your chronic headaches, and experience a natural, drug-free approach to headache relief, today!
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Avoiding Painful Leg Cramps

Combating Alzheimer's The time is now to protect yourself from Alzheimer's - a disease affecting around 4.5 million Americans (some as young as 55). Below are few simple ways to keep a fit mind: 1. Try the Sunday crossword puzzle in the newspaper. 2. Eat foods or supplements containing omega-3 fatty acid DHA. 3. Do a puzzle a week that requires logic, like Sudoku, Kakuro and Nurikabe. 4. Play games that involve strategy, like chess, dominoes or bridge. 5. Take up a new musical instrument, or learn a new language.

Your mind has finally stopped racing and you've just nodded off, only to be rudely awakened by a deep knot of sudden pain in your thigh, calf or in the arch of your foot.  Athletes and high heel wearers alike are often awakened from sleep by the infamous nocturnal leg cramp or "charley horse." And though these occasional cramps usually are not serious, they are undeniably painful and downright annoying. Check your H20 levels
The exact cause of leg cramps is not known, however, they are most often associated with dehydration and electrolyte imbalance. That said, and you've heard it before, drinking the optimal amount of water - 7 to 8 eight-ounce glasses of water per day - is the first line of defense against "charley." Staying hydrated is also important for overall health, so the water speech bears repeating!
Stretch those stems
Also, simple stretches before bed can stave off cramps. Try this simple stretch before you hop into bed each night:

1. Stand facing the wall, 30 inches away.
2. While keeping your heels on the floor, lean forward, put your palms on the wall, and slowly move your hands up the wall as far as you can reach comfortably.
3. Hold the stretched position for 30 seconds. Release.
4. Repeat steps 1 through 3 two more times.

Just remember, when stretching, to take it slowly. Jolting right into a deep stretch and quick bouncing motions through the stretch are mistakes that can cause injury.
Supplement your regimen
If you're still bothered by occasional cramping, your diet may need slight supplementation. According to Charles Kuntzleman, EdD, associate professor of kinesiology at the University of Michigan at Ann Arbor, taking a daily supplement of 400 IU of Vitamin E is usually very helpful. If the cramps persist, your body may be experiencing a lack of calcium and magnesium, found in dark green, leafy vegetables such as kale and broccoli. Dr. Kuntzleman suggests supplementing with daily dosages of up to 1,000 milligrams of magnesium and 500 to 1,000 milligrams of calcium.
How can chiropractic help?
Circulation is crucial for rushing nutrients from food and supplements to the areas of the body that need healing most. Chiropractic adjustments can improve circulation and greatly reduce healing time. Remember to inform your chiropractor if you're experiencing muscle cramps.
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Soccer Kids Need Protection

Ever since 1984, the year soccer passed baseball as the most popular team sport in the United States, participation in this sport has skyrocketed. With increasing numbers of children running and kicking their way down soccer fields across America, doctors of chiropractic are urging parents to take a step back and learn how to protect their children from the potential injuries this popular sport can cause.
Although soccer can be a great overall sport for children, some youngsters are enduring mild to severe head traumas, neck injuries, damage to the cervical spine, headache, neck pain, dizziness, irritability, and insomnia as a result of their participation, according to the September 2000 issue of the Journal of the American Chiropractic Association (JACA). Each year, in fact, youths under age 15 suffer more than 227,100 soccer-related injuries, according to recent reports.

Heading the Ball: A Risk for Children

"People have this misconception that soccer has no risk," says Scott Bautch, DC, past president of the American Chiropractic Association's (ACA) Council on Occupational Health, who has five children playing soccer. "I think soccer is too aggressive too early, which is leading to potential problems. It's not as though we can fix brain damage later on in these kids' lives." Soccer requires three basic skills - kicking (striking the ball with the feet), trapping (similar to catching the ball, only using different parts of the body), and heading the ball, (the deliberate use of the head to redirect the ball). It's that last one - heading - that stirs concern and controversy over possible permanent damage.
Philip Santiago, DC, who was an All-American soccer player in college and a professional player for five years, says that heading is safe only when children are given "proper coaching in proper technique." Dr. Santiago has also served for five years as head soccer coach at both New York Institute of Technology and Montclair State University, and was the chiropractor for the United States Olympic Team in 1992. Dr. Santiago's opinion on proper technique is backed up in a study of elite soccer players at the 1993 Olympic Festival. "While properly executed heading was not found to result in any concussive episodes, 18 percent (18 of 102) of the concussions were a result of heading," the study found.
Dr. Santiago would like to see youngsters hold off heading until age 10 or 11. Dr. Bautch prefers age 14 to 16, based on maturation and development of the spine.

Helmets: Not A Complete Solution

Some school districts are now requiring helmets for young soccer players. However, Dr. Bautch, who says helmets are "a positive," worries that helmets don't protect the spine and don't make up for too-aggressive play. "They are just a small piece that may give some protection," he explains. "I'd hate to see kids wear helmets and have people think that the kids are safe and that they don't have to teach safety and prevention. I would rather see no heading without helmets in young kids, and let helmets be introduced later."

Prevention and Treatment of Injuries

Parents should also encourage a broad spectrum of sports - like soccer, skating and skiing, for example - to develop the whole body. Over-playing and over-training are problems exacerbated by ambitious parents, peer pressure and adult role models. Children need their rest time.
If an injury occurs, think RICE - rest, ice, compression, and elevation of the injury - which is the recommended procedure. Keep the injury iced until the swelling is down, applying ice no longer than a 20-minute session. After 20 minutes, ice fatigues the blood vessels and causes a heat reaction that actually increases swelling. Leave the ice off for about an hour and reapply. Then, try to get the child to move the injured area as soon as possible. If pain persists, consider taking your child to a chiropractor or other health care professional.

Other Recommendations for Soccer Safety

Parents can help protect their children from soccer injuries. Many of the participants at a recent Consumer Product Safety Commission roundtable insisted that parents and coaches already have the tools at their disposal. Among them are:

• teaching and use of proper heading technique
• use of smaller balls for younger players
• strict enforcement of rules
• padding of goal posts
• use of mouth guards
• improved medical coverage at games
• coaches educated in symptoms of brain injury
• proper nutrition, including plenty of water to keep muscles hydrated 

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