Aging and the Immune System

Diane Francis: Treating aging like a disease is the next big thing ...

The most recent issue of AARP Bulletin had an article about aging and how it can affect the immune system. The entire issue highlighted COVID-19 and its impact on the older adult population and it is worth a read if you can get your hands on a copy. Here is the link to the article: https://www.aarp.org/health/conditions-treatments/info-2020/coronavirus-immunity-age-risk.html

The article points out that how our immune system can become more vulnerable as we age, and how important it is to do what we can to keep it strong.

How does growing older affect immunity?

  1. Our bodies produce less immune cells, particularly B and T cells that fight viruses.
  2. Our bodies develop chronic low-grade inflammation. Inflammation is when a part of the body becomes reddened, swollen, hot and/or painful, which is how our bodies fight germs and heal injuries. When inflammation is constant (inflammation should only be a temporary condition), the immune system becomes degraded.

The author, Mike Zimmerman, points out that there are things we can do to boost our immunity (see my blog post of May 18 on this topic).

  1. Keep moving–regular workouts increase immune function and lowers inflammation.
  2. Maintain a healthy weight; visceral fat releases inflammatory cytokines into the body; it becomes a spiral where more inflammation leads to weight gain which leads to inflammation… Avoid this by eating properly.
  3. Get to know your health situation better. Track your endurance and ability to do activities of daily living. Use digital devices to track heart rate, calories burned, etc. Note when there are significant changes and let your doctor know.
  4. Eat smart. There are certain vitamins and minerals that help our immune system (A, B, C, D, and E; folic acid, iron, selenium and zinc); look for foods that contain these nutrients
  5. Chill. Find ways to reduce stress like yoga, meditation, exercise, or a good movie, favorite song, etc. This is tough during sheltering at home, but it is essential to reduce stress.
  6. Vaccinate! Although as we age, vaccinations can be less effective, they still work and even if you do get sick it will most likely be a milder case.
  7. Meds. Some medications do lower the immune system’s ability to fight illness. Do your research; if a medication you are on does this, talk with your doctor and see if there are alternatives.

It is important to approach COVID-19 sensibly. Take all the appropriate precautions for sure, but be pro-active as well. Just because we are getting older doesn’t mean we are sitting ducks for this virus. Take action and stay healthy!

Boosting our Immunity

Here is a great post from FitAmbitiousBlond. Something to consider as we make our way through this pandemic. We are not just sitting ducks. Aside from wearing masks, staying home, washing hands, etc., there are things we can do to keep ourselves healthy that help to boost our immune system at the same time.

https://wordpress.com/read/blogs/145951722/posts/2136

Overcoming the Fear of Virtual Training

Eat garbage, then work it off

Does this picture make you think of what online or virtual training is like? It is true that there is no shortage of online workouts that a person can do featuring people who don’t look like they actually need the workout…and who happen to be shirtless or in a bare midriff. I get why folks would be a little put off by these workouts. The people on the screen look nothing like most of us. Is that why so many of us are afraid of online workouts?

Even so, we are at the point where “waiting out the pandemic” before going back to the gym may not really be an option. Ohio’s governor, Mike DeWine announced yesterday that gyms in the state can re-open after Memorial Day Weekend (not sure what’s magic about that date); on the same day, the Mandel JCC where I work as a Personal Trainer informed us that we would not go back to one-on-one in-person by-appointment-only training at the gym on May 18 as previously hoped. In fact, leadership reported that it could be June before we do this. And, even if a gym re-opens, what does that mean? I’ve blogged about this before; it won’t be the same old gym that you remember from early March.

It is time to get over the fear of virtual workouts. Many personal trainers are depending on their clients (current and future) to do just that since our livelihoods depend on it (no less that other local businesses depend on us). Some people just feel that virtual training is just not the same and they are correct; but post COVID-19, is anything the same?

Guess what? There are some advantages to virtual training.

First, no one else can see you (unless you are in a Zoom group workout) so if you mess up or poop out, no one will judge you…except maybe your dog. In my daily online workouts, I always give modifications so that folks will feel that they can build up to the more difficult exercises. No one knows if your doing the modifications or only 8 reps instead of 12. The downside, of course, is that if your form is off or you’re just plain doing it wrong, there is no way for the instructor to know…and you could end up injuring yourself, which leads me to my next point.

Second, if you are working with a trainer one-on-one, we are well-versed in how to do exercises correctly as well as giving you the kinds of workouts that will help you to reach your fitness goals whatever stage of life you are in. Does a 70-year-old retiree need to do a 30-minute butt blaster? Probably not, but would exercises aimed at balance, mobility and fighting the loss of muscle mass be helpful? You bet. A trainer can provide that–even online–tailored especially to your needs and wants.

Third, you have more equipment to work with than you realize. You may look around the house and think, “I don’t even have a jump rope!” Trainers are able to provide effective workouts even if you have ZERO equipment. I have done workouts using dish towels, canned goods, and rolls of toilet paper, and they were tough! Most can rely on our own body weight…although one of my clients who has no dumbbells used a bottle of Cabernet Savignon and a bottle of Merlot instead of weights–brilliant! I never thought that I’d say the line: “while doing those overhead triceps extensions you may want to have the cork facing up….”

Fourth, when you work one-on-one over a platform like Zoom or FB Live, the distractions are minimized. There aren’t other people in the gym to distract you. You don’t have to wait to get on a piece of equipment and lose your momentum. It is hombre a hombre and it can be a very effective way to get things done.

Fifth, the technology is not as difficult as you think. If you have a tablet or laptop, you most likely have a camera and speakers built right in. If you only have a desktop, there are a number of good and relatively inexpensive webcams for purchase online. The programs are designed to make it so that even a Technorsaurus Rex like myself can make it work. I have clients in their 80s who are using Zoom all the time. Your trainer can talk you through it…and then you can “visit” with friends and family too.

Of course, if you want, you can wait it out. By then, however, how much muscle tone will you have lost? How much will your stamina have decreased? How much weight will you have put on? How will all this affect your mood, your sleep, and your energy levels?

What are you afraid of?

Missing that Touch

Free Hugs

This morning I had the opportunity to watch a webcast sponsored by the Cleveland Clinic for clergy. There was a panel of religious leaders who reflected on what COVID-19 has meant for the work they do and for their congregants/members/parishioner. A big focus was on what it means for those of us who provide for the spiritual needs of others.

One of the pastors talked about how difficult it has been since he is a “hugger.” I will admit that I am somewhat of a hugger as well, but it’s not an essential part of my rabbinate. Another pastor talked about how challenging it is to comfort those in pain or in mourning when we cannot be physically close; how do you embrace those who are ill or in mourning when that very act is hazardous and possibly fatal?

The term we all use these days is “social distancing.” I’ve stopped using that term and instead starting using the term “physical distancing.” We human beings are social animals. We are not meant to live alone and on our own. Like bees and ants (and many other animals), we can only survive and thrive in community. That is part of why this experience is so difficult for us. It’s in our make-up as humans to connect with others. We may be physically distant, but we can never really be socially distant. Luckily, we have technology today that can help us to some degree.

As hard as this is for me as a rabbi, there is an added level being in the fitness industry as well. The experience of going to the gym is an inherently social one…especially if we work out with a personal trainer. Think about it: we could all work out at home–and there are many who do so successfully; it is a solitary experience. Most who join gyms or JCCs or YMCAs want the personal connection as well. The chatting, hanging out in the schvitz (sauna or steam room), and seeing friends are an integral part of the visit to the gym. As a personal trainer, I know that one of the most important aspects of my training is building a personal relationship with my clients; when I was client, it wasn’t just about the exercises, but also about my trust in my trainer and my sense that s/he really cared about me. COVID-19 has put a huge kink in that dynamic. I can see my clients via Zoom or Facebook Live, but the personal “touch” is missing. The real or proverbial hug is now dangerous.

None of us knows how long this pandemic will be around, how much longer is will disrupt our lives. In the meantime, we need to continue to reach out to others so that they know that we are there…even if we are not physically present. We know that feeling, that sense that someone is with us even when they are far away (or perhaps even no longer living). How do we capture that? How do we recreate that? How do we recover that touch we miss? Then, how do we share it?

I don’t know the answers, but as a rabbi and a personal trainer, these tasks will be front and center until the day when once again we can truly hug each other again…providing that personal touch.

Should I Stay or Should I Go?

Doors

That is the big question now in the United States. At the Federal Government’s urging (and to the dismay of many health experts) states are beginning to “open up” again. The last couple of months have been difficult, and everyone has faced different challenges. So we have this question: should I stay or should I go?

I have only gone out when there was something that I needed to accomplish that couldn’t be done online. Most everything that my family needs is delivered to the house. I teach an online workout every morning. My clients train with me via Zoom. I avoid contact with others when I am out–including appropriate physical distancing and always wearing a mask. As things open up, we all have to figure out what is the right thing to do.

Earlier this week, the local JCC where I work as a personal trainer announced that we will begin to open the facility in phases. Starting in about 10 days, the Fitness Center will be open by appointment only for personal training and Pilates only. It is not totally clear what any of this will look like, but we may train one-on-one with our clients in a separate designated area, wearing masks, no locker rooms or shower, etc.; in other words, nothing will look as it did before. This will be a huge adjustment for me and my clients.

We have to remember that one of the goals of any Fitness Center is to foster the good health and fitness of its users. What good is it to build up muscles and endurance if you end up exposing yourself to a debilitating and sometimes deadly virus? In a way, we personal trainers are like doctors in that we have to ensure that “first, [we] do no harm.” We cannot work on all the areas of fitness that our clients come to us for unless we can guarantee to a reasonable degree that they will be safe doing so.

Should we go or should we stay? Everyone will answer this their own way. Certainly those who have more than two of the categories that put you at risk should consider staying. Otherwise, we may want to think about all the steps that we can take to get back into the swing of things while staying safe and healthy.

For me, I think it will be like getting into a pool. I usually don’t just dive in, but rather put one toe in at first to test out the waters. Once it looks safe I slowly guide myself in.

I’ll keep you posted on how things play out when I’m back at the gym.

Staying on Track

3,000+ Free Railroad Tracks & Train Images - Pixabay

It has been about a month since I wrote about how many of us are “growing” during this time of sheltering in place–and I meant it in terms of our waistlines. I shared how I was having my own struggles with a house full of food and not as much activity as my body is used to.

My first attempt at trying to get on track was to try intermittent fasting. This was, as you may recall, not a success; it just didn’t fit with my schedule. I am also not convinced it is a long-term solution or a pattern of behavior that is sustainable in the long run.

My second attempt was to count those calories. I have had the assistance of My Fitness Pal (I do not get a kickback for mentioning them), and it is making a difference. I have used this app in the past and found that it makes me more aware of the food I am eating and when I am eating it. This was a theme of my Torah commentary a couple of weeks ago as well. Following MFP has not been as difficult as I expected. It has helped me to plan better and kept me cognizant of how often I have the craving to snack. (I am of Hungarian Jewish descent and I cannot say “no” to pastry; I come by it honestly!) Another plus is that I feel like I could do this for a while; the cravings are dissipating and I am drinking less alcohol as well.

My real downfall has been Shabbat when according to Jewish tradition we are to eat three fine meals. In many Jewish homes, the typical Friday Night dinner does not look that different than a Thanksgiving Dinner. The past couple of weeks, I have approached Shabbat with the same kind of planning that goes into the holidays. I was careful about what I ate; portion-control, avoiding seconds, limiting myself to two small glasses of wine, and not going crazy at dessert actually paid off. I have watched the weight slowly come off. I am a still a way off from pre-quarantine levels, but I am pleased with my progress.

The JCC where I work just purchased an InBody Assessment tool; it tracks body composition and is way better than the old equipment we’ve been using. All of the personal trainers had to take a 2-hour online course and pass a test before we could administer an assessment…and wait for the gym to re-open. What the training reiterated was that weight is only one number and it is a complicated one. I know that I’ve been working out more since COVID-19 and it is likely that I am building muscle which is denser than fat. I look forward to checking the other factors like body fat percentage to get a truer picture of how well I am taking care of myself.

In the meantime, I am making progress and this encourages me to stay on track. I am taking control of my fitness…and it feels great!

What gets you on track…and what keeps you there?

Fat Memes during COVID-19

Weight Gurus black bathroom scale on wood floor

I have noticed a lot of postings on Social Media joking about how overweight we will all be once we are through with our self-isolation/quarantining. To put it bluntly: not funny.

First, there are many people who struggle with their weight and their overall fitness all the time–not just during this unique period. My guess is that these are NOT the people posting these jokes and pictures; are they posted by “skinny” folks who feel safe because they know they are not really talking about themselves?

Second, how is it that in polite company and in social media it is not okay to joke about someone’s ethnicity, sexual orientation, religious beliefs (or lack thereof), and yet fat-shaming is still acceptable? As a personal trainer, I know that many people at the gym are keenly aware of this inconsistency. It is part of the reason why many with weight issues avoid the gym: fear of being judged or, even worse, ridiculed.

Third, there also folks out there who have genuine eating disorders. Eating properly and healthy are a daily battle for them. Can we even imagine what being stuck in a house full of food is like? It is a matter of mental and physical health…but, hey, if it gets a chuckle let’s post it on Facebook or Twitter!

Joking about someone’s physical condition should never be acceptable. During this difficult COVID-19 period, we should be especially sensitive to those who struggle with their health and their weight. It is hard enough for the rest of us to try to maintain proper diets while we are stuck at home or having to order take-out…let’s not make light of what for many is a very serious issue.

There is plenty of other funny stuff out there to joke about. I hear that cats are funny…

Use It or Lose It

Sunday, lazy Sunday

This past week I have begun to do a lot more personal training via Zoom. In addition to my daily 10 am class on Facebook, I have book quite a few of my clients for 30 minute sessions.

A few of them have managed to keep their workout schedules, albeit somewhat modified for the situation. Most of the others, however, have allowed themselves to become sedentary. It is true that they are cleaning around the house, etc., but not a lot of activity that challenges the muscles and raises the heart rate.

A lot of research has been conducted about “backsliding.” Most of it shows that within 30 days one can already begin to see the effects of not working out: loss of muscle tone, decreased stamina, loss of mobility and flexibility. I always thought that number was a bit of an exaggeration. One month! Really? That’s all it takes?

Well, guess what? Some of my clients are really struggling as we get back into a healthy routine. I feel like I’ve had to step back quite a bit from where we were before the quarantine. I am grateful that I am able to help, and this is a warning to all of us.

The situation is difficult. This is all the more reason to take care of ourselves. The inclination is to sit on the couch and snack but that is dangerous. When this is all over (soon I hope), what shape will we be in physically? Let’s also not forget that getting plenty of sleep, exercising and eating right boosts our immune system. By “letting ourselves go,” we put ourselves at greater risk of contracting viruses, etc.

It’s not too late. This could go on for a while. Get up, get online. Google a workout. Find equipment at home that you can use–canned goods make good hand weights, and you can also make use of towels, pillows, etc. Get moving! You’ll be glad you did.

Going Easy on Yourself at Home

dead cat

Since I became a personal trainer, one of things I noticed is that I seem to have less time to workout than I did when I was just a regular gym-goer. I have even blogged about how this trainer needs his own trainer. Over the years, when I worked with a trainer, I was pushed a lot harder than I push myself–which is why a lot of us get personal trainers in the first place. Now, I have to rely on myself…and sometimes I go too easy.

I have noticed that some of my clients (many!) are taking the easy route too during this period of isolation and social distancing. I communicate with them about what they are doing to stay fit and from some I get either “I go out for a walk” or “I’m mostly just sitting on my couch.” This is not a formula for long-term fitness. Much of the progress that we make on our fitness journey can be undone quickly if we are not persistent.

As many of you know, I have been doing a daily online workout through Facebook Live. I create the workout every day. I find that now I have the time to work out longer than I usually do. Not only that, these workouts are pushing me harder than I would otherwise. I cannot wimp out when I know that people out there are expecting a good workout each morning. Also, unlike people who log into the workout, I cannot just leave in the middle or take a break. I’ve got to keep going!

I saw a meme recently that said “You will either finish this period in the worst shape of your life or in the best shape of your life.” True dat. Most of us have a lot of time on our hands now. It is a great time to catch up on books we’ve been meaning to read, binge-watch that new series, or do that puzzle that’s been on the shelf for a few years. It is an even better time to commit to our own good health and fitness. Now is not the time to go easy on ourselves. Now is the time to build ourselves up. We’ll be glad we did–not just now, but when this period in our lives finally winds down.

Follow my daily workouts by joining the Kosher-Fitness Facebook page at: https://www.facebook.com/groups/657944601631108/.

How is Quarantining Helping You Grow?

Weight Gurus black bathroom scale on wood floor

OK. So this was not really the kind of growth I was looking forward to. I will admit that I have learned a lot about myself and those around me during the current COVID-19 unpleasantness. It has come at some cost to my fitness for sure as my waistline is growing too.

A few posts back I mentioned that I was going to give Intermittent Fasting a shot…and I did. I tried it for one week, but found it untenable. Most folks doing this choose to eat only from 11 am – 7 pm, while the rest of the time they only drink liquids. I teach a daily workout online (search Facebook for Kosher-Fitness) at 10 am and I’ve got to fuel up before that. We also usually sit down to dinner between 6:30 and 7:00 pm which doesn’t fit the schedule either. The real proof was (you should pardon the expression) in the pudding; I was continuing to put on weight.

This is totally to be expected since most of us are way less active now than we usually are. Typically at work as a personal trainer I am doing a lot of walking around with clients, demonstrating exercises, and sometimes even doing certain things right along with the person. Ironically, the workouts that I teach online are more strenuous than my typical exercise regimen. Even so, I’m still at a deficit when it comes to burning calories.

I’ve decided to follow the advice I give to my own clients. I am counting calories now. It’s not as bad as it seems; I’m using the My Fitness Pal app–which I have used on and off over the last year. I find that it benefits me in two ways at least. First, it makes me aware of just how many calories I am consuming–which is usually more than my ballpark guesstimates. Second, I’m too lazy to keep going to the app, so I simply decide not to have that little snack so that I don’t have to go through the trouble. It’s like keeping kosher–observing the Jewish dietary laws; I make myself much more aware of what I am consuming.

I will keep you posted on my progress. How are you all doing? Are you finding that you are growing in unexpected ways too? No one knows how long this will go on, but if we put on a pound a week for a couple of months, it will be a challenge to get back to where we were.

Finally, remember that weight is only one aspect of health and fitness. Don’t forget about maintaining strength and cardio-vascular health. Remember to be kind to yourself and care for your emotional self too. Staying healthy is a multi-level endeavor; don’t ignore any of those parts and pieces.