Are You Able to Do What You Want?

Last week, my wife and I went to see Barry Manilow in concert at Rocket Arena in Cleveland. It was a sold-out show on his “farewell” tour. I have been a fan of his (although I do not consider myself a Fanilow) since I was in junior high school; his music was a big part of the soundtrack of my teen years. As you can imagine, the crowd’s age skewed toward the AARP-zone. The concert was the first of Manilow’s that I had been to and perhaps the best concert I have ever seen in my life.

Originally, the venue was supposed to be Blossom Music Center–an outdoor, covered amphitheater with lots of lawn seating as well. At some point it was moved to the Arena where the Cavaliers play basketball. My wife and I wondered why the venue was changed, but I guess it always comes down to dollars and cents. The Rocket Arena can fit more people than Blossom. We also considered that while lawn seating is popular with those with good mobility, the older crowd may have found it off-putting to have to sit on lawns and climb up the hill. When we saw how steep the stairs were at Rocket Arena, we knew that could not be the reason.

As we entered our section that evening, two women were brought into the arena in wheelchairs. They were able to ambulate on their own for a little bit–and they did have aisle seats; even so it took several people to help them navigate down the steep stairs and get them situated. In the meantime, a line of people behind them had to wait to get to their own seats. When Manilow appeared on stage, it set quite a contrast. He is almost 82 years old. He sang and danced for an hour and forty-five minutes straight with no intermission!

How is it that some people struggle to get to their seats and others have the stamina, agility, and balance to entertain for nearly two hours? Of course, Manilow must have coaches and/or trainers who keep him healthy and fit–he looked great (although its obvious that he has “had some work done” on his face). Even so, I cannot help but think that it has to do with the choices that each of us makes as we go through life. As I tell my clients, the decisions we make today will affect what our tomorrow will be like. If we exercise, get sufficient rest, and eat right, we are more likely to be able to do the things we want as we get older. There is no 100% guarantee, but overall there is a strong cause-effect relationship.

Not everyone is Barry Manilow. There are always genetics and other factors that affect how we age. Research shows, however, that taking care of ourselves will yield results over time. This is one the main reasons why many of my clients have chosen to work with a personal trainer in their older adult years; they want to continue to do what the love to do as they age. For Manilow, it is to be an entertainer; what is it for you, and how can you make it happen?

The Benefits of Travel for Older Adults

It is getting to be that time of the year; the travel season in the northern hemisphere is almost in full swing. With warmer weather comes the desire to get out and see the world–nearby and further away.

Last year when I turned 60, my aunt (who is in her 80s) told me that the 60s are the years to travel. As she explained it, the kids have already launched, (and therefore) more money is usually available, and serious health issues hopefully have not started to crop up yet. My wife (who is 9 years younger than I) and I have decided to make the most of this decade, understanding that nothing is ever guaranteed. My mom’s motto could have been “Life is uncertain; eat dessert first.” In other words, take opportunities when they present themselves because they may not reappear. Unfortunately, too many people save up for their “golden years” to travel or engage in new adventures or hobbies, but by the time they retire they do not have the capability to really enjoy these things.

The National Institutes of Health and many other organizations have studied the benefits of travel for seniors. Among the findings were “that travel has a beneficial long-term health effect. Travel within the last two years reduced the risk of death by 36.6%…. The more trips taken, the lower the risk of death. An increase in the number of trips was associated with a 13.6% reduction in the risk of death.” Sounds like more fun than exercising and eating healthy, right?

Some of the other benefits that travel can provide for seniors according to Outlook Retirement are:

Rejuvenation and Active Lifestyle. Traveling often involves walking, sightseeing, and trying new things. These help to give us a “breath of fresh air” and encourage physical activity.
Social Connections and Personal Growth. Traveling allows us to meet new people and interact in different ways with others we may know already. This is especially true for group travel. Additionally, being exposed to new places, cultures, foods, etc., helps to broaden our perspective and challenges our ways of thinking about the world.
Cognitive and Memory Boost. Being in a new environment, having to navigate unfamiliar territory, and even learning a few words in a foreign language all have healthy benefits for the brain. One of the ways that we build and strengthen neural pathways is by problem-solving. The stimulation of the brain in these ways can also help with memory.
Stress Relief and Emotional Well-being. There is an expression in Hebrew, “change your place, change your luck.” What this really means is that being in a different place can get us out of our ruts. Getting out of our everyday patterns can reduce stress and help us understand ourselves and others more clearly. Depending on where we travel, we can also see stunning vistas, great human accomplishments, or even just beautiful sunsets that can help us to appreciate the world around us.
Lifelong Learning and Cultural Enrichment. Being in new places can expose us to new ideas. We can also explore museums, galleries, neighborhoods, historical monuments, etc., that add to our knowledge of the world and history. Learning about other cultures can also deepen our understanding of diversity and ourselves.

Not everyone has the means to travel abroad, but much of this applies to places that can be no more than a few hours drive or train ride away from home. I have lived in Cleveland for less than six years and I am still discovering new neighborhoods, museums, and parks. Getting out and seeing the world is fun. We also know that it has serious benefits–health and otherwise–for older adults. Let’s hit the road!

Three Kinds of Movement

A few weeks ago I had the opportunity to sponsor a booth at the West Side Boomer Bash in Cleveland. It was an event for local older adults to interact with businesses and organizations that work with their demographic. We had some free giveaways and information, but I was looking for ways to engage in conversation with those passing by our table. I remembered the advice I learned at the 2024 IDEA & ACSM Health & Fitness Summit in Chicago; I blogged afterwards about a new way to look at the work that I do–focusing more on the term “movement” rather than “fitness.” I began by asking, “What are you doing to keep moving?” The answers were varied from “I don’t” to “I walk my dog” to “I go to the local gym several times a week.” It got people talking and gave me the chance to talk about the work that we do at At Home Senior Fitness.

A recent article on CNN.com discussed the idea of “movement” a little more in depth. The article focused on the advice of Melissa Boyd, a personal trainer and expert in the field of health and fitness. She explained that there are three kinds of movement, and that all are necessary for overall health and fitness.

The first is the kind of movement that is required by your body every day. This includes walking (which Boyd says is not really enough), bending, and stretching. Our bodies need these on a regular basis simply to allow us to do the activities of daily living.
Next is athletic movement; this is intentional exercise or movement with the aim of fitness or training for a sport. This should be done several times each week.
Last is social movement; this includes dancing and playing a sport. This is movement that allows us to interact with others and to have fun.

Unfortunately, many older adults focus only on the that first kind of movement–and for some that is a critical issue. Ideally, throughout our lives we should clear room in our schedule for athletic and social movement as well. Our bodies need all kinds of movement if we hope to stay healthy and fit as we age.

Do You Know Squat?

One of the main concerns that older adults have from a physical standpoint is their ability to walk well and climb stairs. These are both activities that are a part of daily living and lead to greater independence.

There are many exercises that can help with walking and stair-climbing. Of course, there are treadmills and stair-climbing machines, but most people use these more for cardio exercise than for building lower body strength. If you are looking to maintain or strengthen the muscles for these activities, arguably the best exercise is the Squat. I blogged about this a couple of months ago, but it bears some repetition and further expansion.

When I ask my new clients to show me a squat, nine times out of ten what I get is a deep knee bend (an exercise that is not particularly good for the knees and that I do not recommend for older adults). When doing a deep knee bend, the knees bend and go forward–usually in front of the toes; this puts a good deal of stress on the tendons and ligaments.

As a trainer, one of my primary goals is to teach my clients various exercises and the correct way to do them. When a squat is done properly, feet are a little bit wider than shoulder-width, the rear-end goes back and down, and the knees stay behind the toes; ideally, the knees should stay directly above the ankles/heels. As I noted in the blog referenced above, this is not easy for most people, let alone older adults. It takes practice because there is almost always a fear of falling backwards, but eventually my clients are able to do a half-squat correctly (only lowering the rear-end down halfway) and then move on to a full squat; Sit and Stands are also a great way to practice the form. Those who master a full squat can begin to add different elements such as a wide-stance, side-to-side squat, squat with a lateral leg raise, squat jumps, and adding dumbbells or barbells.

Why is the squat so effective? It works nearly every muscle in the lower body: glutes, quads, hamstrings, adductors, hip flexors, and calves–the very muscles that are recruited in walking and stair-climbing as well as other activities. How many squats should you do? This varies from person to person, but I usually start my clients with 2 sets of 10-12 reps. Once those have been mastered and there is no feeling of pain or soreness, we add the elements mentioned above to increase the level of resistance and/or add another set.

A personal trainer or other fitness professional can help you on your squat journey. It is quite important to get the form correct–to avoid injury and to make sure to reap the benefits of this simple but effective exercise.

Let’s Talk About TED

For the next installment of my journey through Long-Haul COVID brain fog, let’s have a TED talk talk! TED talks began in 1984 with a conference on Technology, Entertainment, and Design. The first video of a TED talk went on-line about 17 years ago and the topics have expanded to include science, business, education, arts, and important issues facing the world. They range in length from under 5 minutes to well over one hour.

Over the years, I had seen a few TED talks that made their way onto my social media feed or that had otherwise been recommended by family or friends. A couple of months ago the speech therapist I was seeing to help with my brain fog suggested I start watching the videos as a way to help my brain. I was to aim to watch one video each day and take notes; the next day I was to try to recall as much as I could. If I was able to hit 75% recollection on a regular basis, I could move on to podcasts which are almost entirely audio-only. (I am not there yet.) This exercise was to help with my auditory processing; the continuing exercises would sharpen my listening skills and attention to details. This was to go hand-in-hand with the brain games I am also doing daily that I blogged about earlier.

What I really enjoy about the TED talks is that I can choose the topics and the length depending on the time I have available and what interests me at the time. Sometimes I will choose something that does not really interest me just to see if I can expand my horizons. Neuroscientists have long reported that the brain is plastic, ie., that is capable of change at any age. We can build new neural pathways during our entire lifespan. One of the ways that we do that is by learning new things. It could be a new hobby like playing guitar, taking a class at a local university, or even just watching a brief video. The best part about TED talks is that one can watch for free–although there is an upgraded membership–and nearly every day there is something new to watch.

I do find that I am able to recall quite a bit the next day. I know that I will have to graduate to podcasts soon…but I have the feeling that I will continue to watch my TED talks even after graduation. It never hurts to learn something new every day. In fact, it helps keep the brain healthier and more capable.

Sex and the Senior

It has been clearly shown that living a healthy lifestyle (eating properly, exercising, and getting rest) can lower the odds of getting certain diseases. It can also contribute to greater brain health and longevity. These are all important data points, and they become all the more crucial as we grow older.

As we age, we know that there are many changes to our bodies; we can notice transformations in our appearance (wrinkles and graying or disappearing hair). There are changes in our cardiovascular system, in the musculoskeletal structures, in digestion, and in cognition. Every one of these area can be improved by engaging in regular physical activity, eating a balanced and healthy diet, and getting enough sleep.

What most articles about the effects of aging leave out is a topic that is of interest to many seniors. How will getting older affect our sex lives?

Women experiences changes before, during, and after the process of menopause. Hot flashes, hair loss, weight gain, and mood changes may occur. Some women have a diminished sex drive. There can also be other changes that make the act of sexual intercourse more difficult and even painful.

Men may experience erectile dysfunction. They may also have problems related to an enlarged prostate or prostate cancer. Libido may decrease as well.

These are natural occurences, but they can be exacerbated by other health issues, medications, drinking alcohol excessively, and smoking.

The good news is that there are ways to maintain sexual health in our senior years. The National Council on Aging published an article in late 2021 that outlines some of the ways that we can have better outcomes when it comes to matters of intimacy. There are three main strategies when it comes to a better sex life: 1. Talk to your doctor. It may seem embarassing, but s/he has probably heard it before; your doctor can help address whatever issues you are facing. Normalize talking with your health professional about everything that concerns you, including your sex life. 2. Talk with your partner. If you are in a long-term relationship with a spouse or partner, be open about the changes and what expectations are on both sides. Many older adults may find themselves in new relationships after being widowed or divorced. This will require open communication; do not make assumptions since everyone’s sexual history is unique. 3. Live healthy. Diet can help or hinder our sexual health. Those who exercise regularly may have greater stamina and less circulatory issues which can contribute to longer-lasting lovemaking, greater arousal, and better orgasms.

Sex is one of the great gifts given to human beings. As we age, there does not necessarily need to be a lessening of intimacy between loving partners. NCOA has excellent resources as will most physicians. Here is to love and joy in the golden years!

Pickleball: Yay or Nay for Older Adults?

Have you caught Pickleball fever yet? It seems like it is spreading faster than COVID. Pickleball is an indoor or outdoor racket/paddle sport where two players (singles), or four players (doubles), hit a perforated hollow polymer ball over a 36-inch-high net using solid faced paddles. The two sides hit the ball back and forth over the net until one side commits a rule infraction. Although the sport has been around since the mid-1960s its rates of participation have grown significantly over the last few years–aided in no small part by the pandemic, which made outdoor activities more popular.

I have been interested in picking up the game myself even though I am not real good at sports that involve a ball; I am more of a runner, cyclist, fitness kind of guy. There are concerns, though, about how safe the game is for older adults like myself. According to a recent article in The New York Times, there were 19,000 pickleball injuries in 2017 (before the sport boomed), with 90% of those being over the age of 50.

The most common injuries are those related to the rotator cuff tendon in the shoulder according to the Baylor College of Medicine. Other injuries include miniscus tears, tendon ruptures, and exacerbation of arthritic knees. The best way to prevent injuries is to warm up before a game; such a warm-up should include some light cardio like jogging, cycling, or walking briskly to the point of a light sweat, as well as stretching. A cool down should include additional stretching. Of course, if there is soreness after playing, cold can be applied and over-the-counter anti-inflammatories can be taken. If a condition persists, it is best to consult a medical professional.

All that being said, should older adults avoid pickleball? While 19,000 seems like a lot of injuries, it is well below other sports such as basketball or riding a bike (which is where most injuries are for those over 65), there are many advantages to pickleball. It is relatively easy to learn and more and more venues are available to play. It also has benefits for the cardiovascular system; it provides a good aerobic workout which can help lower reduce the risk of high blood pressure, stroke, and heart attacks. Pickleball is great for boosting hand/eye coordination and can help with balance. Perhaps most important, Pickleball is fun and social; this means that participants enjoy the experience and are therefore more likely to stick with it, making the game part of a good strategy for senior fitness.

Will I give it a try? If the opportunity presents itself I will. I am aware of the risks and will take the appropriate steps to keep myself away from injuries. It sounds like fun and a great workout!

400 Followers!

It has been 3.5 years since I began this blog, and now I have reached the milestone of 400 followers. To mark the occasion, I reread the blog that I posted when I hit 200 followers.

I noted back then, that I had little idea how the whole blogging thing worked. Originally, the blog was supposed to deal with the intersection of Judaism and physical fitness, but it veered more into fitness for older adults a couple of years ago, reflecting my personal training business At Home Senior Fitness.

What is new since I hit 200? My business was still in its early stages and I was struggling to get new clients; now I have a waiting list! I am now a regular contributor to Northeast Ohio Boomer where my column on fitness for seniors appears in each issue. I have taught classes for local organizations including a synagogue, Village in the Heights, and a group supporting individuals and families with Parkinson’s Disease. I have been interviewed for print media, radio, and a podcast!

It will be interesting to see where I am when I get to 600 followers. Currently in development is digital content from my brand, and the strong possibility that I will expand my business to keep up with growing demand.

In the meantime, I will keep bringing you the lastest news, tips, and advice for how to stay healthier and more fit as we age!

Thanks for reading, and feel free to offer feedback and spread the word!

How Much Dairy Should Older Adults Have?

Saturday at sunset begins the Jewish holiday of Shavuot–known in English as the Feast of Weeks or Jewish Pentecost. This festival recalls the harvest of the first fruits in the Land of Israel as well as the receiving of the Law at Mt. Sinai.

Over the centuries, the custom has developed to eat dairy products on Shavuot; cheese blintzes and cheesecake are particularly traditional, popular, and tasty. How did this custom develop? There is no single answer. One explanation has to do with a verse from the Song of Songs (4:11), where it states “honey and milk are under thy tongue;” since this book is seen as an allegory of the love between God and the Israelites, the honey and milk are thought to refer to the Torah, whose words are always spoken (by the tongue). Another interpretation is that the journey to Mt. Sinai was so arduous that the Israelites did not bring animals to slaughter and eat–it would have been too much bother–but rather ate only dairy leading up to the Revelation. Yet another explanation is that until the Torah was given at Mt. Sinai, there were no laws about what was acceptable to eat (the dietary/Kashrut rules are in the Torah); in order to not transgress God’s will, the people only ate vegetarian and dairy. Whatever reason you like best, it all adds up to a tasty and rich holiday.

I will admit that I usually overdo it a little on Shavuot when it comes to the cheesecake and ice cream. It got me wondering just how much dairy is “right” for older adults. Most sources recommend 3 servings daily (each serving being one cup). It seems like a lot; what is the rationale behind this? As we age, the need for calcium becomes all the more important; it helps us to keep our bones strong. We know that one of the biggest fears of older adults is breaking bones, because the healing process is slower and can lead to complications. When it comes to calcium, there are few sources that pack as much punch as dairy products.

Unfortunately, many older adults have a hard time digesting dairy products. There are also many vegans who do not consume them at all. What alternatives exist to get the proper amount of calcium in their diets? Many non-dairy foods contain calcium: soy products (like tofu, tempeh, edamame), legumes (such as beans, peas, lentils), nuts, seeds, some grains, and other vegetables. There are also some drinks such as oatmilk and orange juice that may come enriched with calcium.

Is the real reason why we eat dairy on Shavuot because God knew that the Israelites would need strong bones to wander for 40 years in the wilderness? There is no way to know for sure, but it is about as plausible an explanation as those put for by Jewish tradition over the generations.

In any case, as we grow older, we must be diligent about maintaining the proper levels of calcium in our diets. Maybe that should be the 11th Commandment!

It’s Not Your Age That’s Slowing Your Metabolism

Older adults are used to hearing that a natural part of the aging process is that our metabolism will slow down; the metabolic rate is the rate at which our bodies burn calories in order to keep our vital systems functioning and allow us to do the things we do on a regular basis. As we age, most of us find that slowly but surely our weight increases; it seems that as our metabolic rate decreases (assuming everything else stays the same, like exercise and diet) the pounds begin to add up. We are just not burning calories at the rate that we used to.

An article in Science, reports that our assumptions are actually incorrect. Our metabolism is not slowing as we get older simply because we are aging, but rather because a number of other factors come together to decrease our levels of activity. Leading a more sedentary lifestyle due to work, home responsibilities, technology–and even the pandemic–is behind those decreasing metabolic rates.

A recent article on http://www.cnn.com, explains the issues and concludes that this research is good news for older adults. If aging is behind our decreasing metabolism, then there is nothing we can do to reverse its effects; we are simply stuck in a downward spiral. What the research shows is that we actually have it in our control to maintain and increase our metabolism as we get older.

The article suggests four main strategies:

Be active throughout the day. Many of us spend hours at a time at a desk (or on a couch) with little movement. Even little bursts of activity throughout the day can raise metabolic rates.
When you exercise, do the right types for maximum metabolic effect. HIIT exercises are recommended because they raise the metabolic rate and keep it elevated even after the workout is over; check out my blog post on HIIT for more info. Additionally, strength training (working with weights and other types of resistance) has a similar effect.
Make sure to get enough protein in your diet and keep hydrated. The simple act of eating increases our metabolic rate because it takes calories for the digestive system to do its job; consuming proteins (especially after a workout) can help to build muscles which cause us to burn more calories. Drinking water–aside from its other positive assets–can raise our metabolic rate too.
Get plenty of rest. Not sleeping enough can lead to a myriad of health problems. Allowing our bodies to adequately refresh and re-energize can help counteract the negative effect of these maladies. It is recommended that adults get at least 7 hours of sleep each night.

Metabolic rate decreases are not a done deal as we age. There is much we can do to counteract the effects of being sedentary, not exercising enough, eating a poor diet, and being overtired. It is all in our power–not part of some process beyond our control. This is good news indeed!