In praise of bike helmets
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There’s a physician turned influencer (though he still has a practice) who’s focus is ‘healthspan’ as opposed to lifespan. He talks about ‘being able to do the things you want to do in your marginal decade of life’. Strength training and balance are a big part of his regimen. One example he often uses is ‘you still want to be able to put your bag in the overhead compartment by yourself when you’re 80’.
He also talks about how we lose what he calls ‘explosive power’ which leads to falls. A young person can lose their balance too, but they’re far more likely to move their leg quickly forward (or wherever) to break the fall. He works on that as well as balance and strength.
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my weight loss in recent years is due to loss of muscle mass, not exercise or diet. Case in point: I can no longer lift the lid of my 9 foot Piano.
I know those lids are crazy heavy, but if you used to be able to, and now can't, it's something to think about.
Have you looked into any programs that offer guided exercises or PT for older adults?
@steve-miller oh dear!! I'm glad it wasn't worse, but that doesn't sound like much fun!
Have you looked into any programs that offer guided exercises or PT for older adults?
I've been doing some of the exercises recommended by this physiotherapist and have found them to be quite helpful. I was starting to feel like the stairs were getting a bit tougher to manage, but as soon as I started some of the exercises I noticed a significant change in how I climbed the stairs.
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From my Canadian physiotherapist this week, for anyone looking for a basic workout:
I want to be strong at 93. But I don't want to spend the next 60 years in the gym.
My goal isn't to spend my life working out. It's to exercise enough that I can spend my life living.
Playing with my kids. Travelling. Playing sports. Staying strong, mobile and independent well into my 80s and 90s.
So today, I thought I'd share something a little different:
My exact workout routine right now.
And it might be a lot less than you'd expect.
Here's what my week looks like:
MONDAY — Chest + Back
→ Bench Press or Push-Ups
→ Bent-Over Rows
Bench Press + Bent Over Rows
TUESDAY — Legs + Shoulders
→ Weighted Squats
→ Shoulder PressSquats + Shoulder Press
WEDNESDAY — Arms
→ Bicep Curls
→ Tricep PushdownsBicep Curl + Tricep Push-Downs
THURSDAY — Accessory Muscles
→ Calf Raises
→ ShrugsHeel Raises + Shrugs
FRIDAY — Upper Body
→ Bench Press or Bent-Over Rows
SATURDAY — Lower Body
→ Deadlift or Squat
SUNDAY — Rest
And throughout the week, I sprinkle in:
10–20 minute brisk walks after lunch when I can.🧘 5 minutes of stretching and mobility before bed.
That's it.
No two-hour gym sessions.
No complicated workouts with 12 different exercises.
Most days, my strength workout is literally one or two exercises.
The bigger point
Now, is this the "perfect" workout routine?Of course not.
There are things I could add. More cardio. More balance training. More mobility. More exercises.
But I've learned something over the years:
The best workout routine isn't the one that looks perfect on paper.
It's the one that fits into your actual life.
Especially in this season of my life, with two young kids, work, family and everything else going on, this is what works for me.
And because it's simple, I can actually stay consistent with it.
That's what I want you to take away from this email.
You don't need to build your life around exercise.
Build an exercise routine that supports the life you want to live.
Stay strong
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Oh gosh, glad you're OK, RP.
So be alert for any new symptoms, dizziness, headache that doesn’t go away etc.
For sure. Several years ago a co-worker was in a taxi that had to stop abruptly. He lunged forward and hit his head on the partition separating the front of the cab from the back. He didn't think too much about it. A neighbor, hearing his vacuum running non-stop, found him the next day slumped on his bed, dead. Bleeding from his ear.
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I am selling my bikes. Keeping the trikes. Sometimes on the Tucson bike path ebikes zip by weaving through bike traffic. On the bridges people try to take the middle and handlebars could clash.
If I get hit while on the trike, the cyclist should go over the trike or at least it should not tip the trike over.I am selling my bikes. Keeping the trikes. Sometimes on the Tucson bike path ebikes zip by weaving through bike traffic. On the bridges people try to take the middle and handlebars could clash.
If I get hit while on the trike, the cyclist should go over the trike or at least it should not tip the trike over.ebikes are so dangerous. silent and potentially deadly to anyone on a road, sidewalk, or in a parking lot. I've decided to loathe them. YMMV.
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I also had a fall over the weekend. Seems to be going around.
Bought a 30” kitchen base cabinet and decided to move it in to the the basement myself. Mistake #1 was not taking it out if the box. Mistake #2 was not removing the shelf, doors, and drawer to make it lighter. Mistake #3 was moving it upright rather than laying it down. Mistake #4 was thinking I’m still 25 years old.
About halfway down the stairs it got away from me. The slick cardboard on the bottom of the box slid way too easily on the carpet and I couldn’t stop it.
I ended up on the floor at the foot of the stairs with the box on top of me. Laid there for a while and took stock. Ankle scuffed, back hurts. Nice hole in wall. Found phone in pocket and figured I could call someone if I couldn’t get out from under the box.
Got out, took stock. Not too bad. Back of cabinet is broken, knee kind of hurts. Decided to spend the rest of the day on the sofa so as not to have to climb the stairs.
Got lucky. Next time I’ll lower it down the stairs with a rope.
I also had a fall over the weekend. Seems to be going around.
Bought a 30” kitchen base cabinet and decided to move it in to the the basement myself. Mistake #1 was not taking it out if the box. Mistake #2 was not removing the shelf, doors, and drawer to make it lighter. Mistake #3 was moving it upright rather than laying it down. Mistake #4 was thinking I’m still 25 years old.
About halfway down the stairs it got away from me. The slick cardboard on the bottom of the box slid way too easily on the carpet and I couldn’t stop it.
I ended up on the floor at the foot of the stairs with the box on top of me. Laid there for a while and took stock. Ankle scuffed, back hurts. Nice hole in wall. Found phone in pocket and figured I could call someone if I couldn’t get out from under the box.
Got out, took stock. Not too bad. Back of cabinet is broken, knee kind of hurts. Decided to spend the rest of the day on the sofa so as not to have to climb the stairs.
Got lucky. Next time I’ll lower it down the stairs with a rope.
Falling is surely related to aging.
I had two falls recently. The first was a prideful risk to take and almost killed me. The second accident wasn't my "fault" (tripped on a moving crate in the dark and landed on concrete).
I'm sorry you had a fall @steve-miller
Good luck with the rope method. Lol.
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@RealPlayer NPR's Fresh Air interviewed the author of "Fed Up" yesterday. It was really interesting and he talked about muscle loss vs fat loss.
@RealPlayer NPR's Fresh Air interviewed the author of "Fed Up" yesterday. It was really interesting and he talked about muscle loss vs fat loss.
@bernard I've saved this for later. I looked through it quickly and it seemed promising. Thanks.
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@realplayer Bike helmets FTW.
Analogous to seatbelts. A seatbelt and passenger front airbag saved my life ten years ago.
Be safe.
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