ILNews

Living Fit: Tips for those who are or will be in the 50 and Over Club

Sharon McGoff
July 16, 2014
Keywords
Back to TopCommentsE-mailPrintBookmark and Share

mcgoffCongratulations! You made it to the Fifty and Over Club – or hope to someday. After all, not making it means you’re a member of the Six Feet Under Club, a dirty place to be. As a bonafide member of the elite 50 and over team, you know the joys of waking up with more creaks than your wood floors. You contemplate simple activities that never gave your mind a second thought, like stooping down, bending over or reaching up for something, concerned by what may befall such heroic feats. Your almost-constant companions are low back and neck discomfort. You are horrified that a Goodyear tire is residing where your once flat belly used to live. You look in the mirror, expecting that 20-something buff self to look back, only to discover a much older version of you.

Are you doomed to this existence? Is this what the future holds for those who are in their 20s and 30s? Absolutely not! Even though our bodies can lose muscle mass each year beginning in our 30s, our metabolism can decline and our cartilage can deteriorate, we can win the battle against the war of physical decline by following these easy tips:

Easy Tip No. 1: Think about what you plan to eat/drink. If you eat garbage, you will feel like garbage. Each time you choose something to consume, you have the power to help or harm your body. You never realized you had so much power! Most of us know what food/drinks are healthy to choose, but willpower often runs low, especially when we’re busy or over-tired, and we reach for the stuff that’s destined to send us into physical decline. A cycle begins to form and before we can say “Little Debbie,” our body weight has increased by 20 percent. What to do? Each time you are about to indulge yourself, pause and consider whether this substance will pull you into physical decline or keep you out of it. If you are not sure what is good for you, invest in hiring a qualified trainer or nutritionist to tell you. It is money well spent.

Easy Tip No. 2: Move. I don’t mean sell your house and move away from your responsibilities, although some days that is a rather fine thought. I mean move your body in any way you can. This category is not just about exercise to raise your heart rate, but also stretching to maintain a flexible body and strength to keep your bones and muscles strong so you don’t fret about bending over or reaching up. What to do?

• Buy a pedometer and track the number of steps you take each day (aim for 10,000/day).

• Strengthen your body with these exercises: Sit in a chair and then stand up – repeat until you feel a little burn in your legs (this burn is your body’s way of letting you know the muscles are working and becoming stronger but fatiguing). Place your hands against a wall or sturdy desk and press your body into the wall/desk – repeat until you feel a little burn in your arm/chest muscles. Lie on the floor, face up with knees bent; raise your hips up off the floor, keeping your shoulders pressed against the floor – repeat until you feel a little burn in your leg muscles.

• Stretch. Lie on the floor and stretch out, arms overhead and legs straight. Pull one knee into your chest, grab that knee with your arms and hold gently, repeat for the other knee. Roll onto your stomach, face down and place the palms of your hands at chest level and press up until you feel a slight stretch in your abdomen and lower back, hold gently. Get on all fours as though you are about to crawl. Arch your back like a cat and bring your chin to your chest, then do the opposite by dropping your belly and slightly gazing up toward the ceiling. Sit up and reach your arms behind you and then across your body, giving yourself a hug.

Easy Tip No. 3: Sleep and Relax. For some reason, we think we are superhuman and can survive on very little sleep and relaxation. Sorry to burst your bubble, but you do not have a cape and you are not a superhero. We need daily, quality sleep and relaxation, even more as we age. Catching up on the weekends is not the answer either because it throws our bodies out of sync and wreaks even more havoc. A lack of sleep leads to errors, depleted energy, no willpower (remember Tip No. 1 and what you eat?), increased stress (which we don’t need more of), and an increase in the hormone that causes weight gain. And what about relaxation? When is the last time you felt like a kid? Laughed hysterically? Played a game? Colored a picture? Drew with chalk on the driveway? Flew a kite or drove a remote control car? Rode a bike? What to do?

• Sleep: Get at least seven hours of sleep each night. Set an alarm to go off 60 minutes before you want to get into bed, which is your signal that you have one hour to wrap things up and get to the appointment with your pillow.

• Relax: Get out of your rut of reading the newspaper or watching/listening to the news. Most of it is bad and depressing and usually doesn’t put a smile on your face. Instead, spend that time by taking up an old hobby, trying a new hobby or acting like a kid in some random way. Get out with friends more and reconnect with those friends you knew before you became tied to your job and parental responsibilities. Do something fun every day, even if just for 60 seconds.

Getting older and turning 50 does not have to result in aches, pains, weight gain and inability to perform simple tasks. But getting older does require you to take the bull by the horns and get headed in the right direction. It takes only a little effort on your part to: 1) think about what you are about to eat/drink; 2) use a pedometer to move and follow the strength and stretch ideas above; and 3) set an alarm to sound one hour before your pillow appointment to ensure a good quantity of sleep. Easy, right?•

__________

Sharon McGoff is a graduate of Indiana University Maurer School of Law, a certified personal trainer and health fitness specialist with the American College of Sports Medicine, and a certified life and wellness coach with WellCoaches Inc. The opinions expressed are those of the author.

ADVERTISEMENT

Post a comment to this story

COMMENTS POLICY
We reserve the right to remove any post that we feel is obscene, profane, vulgar, racist, sexually explicit, abusive, or hateful.
 
You are legally responsible for what you post and your anonymity is not guaranteed.
 
Posts that insult, defame, threaten, harass or abuse other readers or people mentioned in Indiana Lawyer editorial content are also subject to removal. Please respect the privacy of individuals and refrain from posting personal information.
 
No solicitations, spamming or advertisements are allowed. Readers may post links to other informational websites that are relevant to the topic at hand, but please do not link to objectionable material.
 
We may remove messages that are unrelated to the topic, encourage illegal activity, use all capital letters or are unreadable.
 

Messages that are flagged by readers as objectionable will be reviewed and may or may not be removed. Please do not flag a post simply because you disagree with it.

Sponsored by
ADVERTISEMENT
Subscribe to Indiana Lawyer
  1. From back in the day before secularism got a stranglehold on Hoosier jurists comes this great excerpt via Indiana federal court judge Allan Sharp, dedicated to those many Indiana government attorneys (with whom I have dealt) who count the law as a mere tool, an optional tool that is not to be used when political correctness compels a more acceptable result than merely following the path that the law directs: ALLEN SHARP, District Judge. I. In a scene following a visit by Henry VIII to the home of Sir Thomas More, playwriter Robert Bolt puts the following words into the mouths of his characters: Margaret: Father, that man's bad. MORE: There is no law against that. ROPER: There is! God's law! MORE: Then God can arrest him. ROPER: Sophistication upon sophistication! MORE: No, sheer simplicity. The law, Roper, the law. I know what's legal not what's right. And I'll stick to what's legal. ROPER: Then you set man's law above God's! MORE: No, far below; but let me draw your attention to a fact I'm not God. The currents and eddies of right and wrong, which you find such plain sailing, I can't navigate. I'm no voyager. But in the thickets of law, oh, there I'm a forester. I doubt if there's a man alive who could follow me there, thank God... ALICE: (Exasperated, pointing after Rich) While you talk, he's gone! MORE: And go he should, if he was the Devil himself, until he broke the law! ROPER: So now you'd give the Devil benefit of law! MORE: Yes. What would you do? Cut a great road through the law to get after the Devil? ROPER: I'd cut down every law in England to do that! MORE: (Roused and excited) Oh? (Advances on Roper) And when the last law was down, and the Devil turned round on you where would you hide, Roper, the laws being flat? (He leaves *1257 him) This country's planted thick with laws from coast to coast man's laws, not God's and if you cut them down and you're just the man to do it d'you really think you would stand upright in the winds that would blow then? (Quietly) Yes, I'd give the Devil benefit of law, for my own safety's sake. ROPER: I have long suspected this; this is the golden calf; the law's your god. MORE: (Wearily) Oh, Roper, you're a fool, God's my god... (Rather bitterly) But I find him rather too (Very bitterly) subtle... I don't know where he is nor what he wants. ROPER: My God wants service, to the end and unremitting; nothing else! MORE: (Dryly) Are you sure that's God! He sounds like Moloch. But indeed it may be God And whoever hunts for me, Roper, God or Devil, will find me hiding in the thickets of the law! And I'll hide my daughter with me! Not hoist her up the mainmast of your seagoing principles! They put about too nimbly! (Exit More. They all look after him). Pgs. 65-67, A MAN FOR ALL SEASONS A Play in Two Acts, Robert Bolt, Random House, New York, 1960. Linley E. Pearson, Atty. Gen. of Indiana, Indianapolis, for defendants. Childs v. Duckworth, 509 F. Supp. 1254, 1256 (N.D. Ind. 1981) aff'd, 705 F.2d 915 (7th Cir. 1983)

  2. "Meanwhile small- and mid-size firms are getting squeezed and likely will not survive unless they become a boutique firm." I've been a business attorney in small, and now mid-size firm for over 30 years, and for over 30 years legal consultants have been preaching this exact same mantra of impending doom for small and mid-sized firms -- verbatim. This claim apparently helps them gin up merger opportunities from smaller firms who become convinced that they need to become larger overnight. The claim that large corporations are interested in cost-saving and efficiency has likewise been preached for decades, and is likewise bunk. If large corporations had any real interest in saving money they wouldn't use large law firms whose rates are substantially higher than those of high-quality mid-sized firms.

  3. The family is the foundation of all human government. That is the Grand Design. Modern governments throw off this Design and make bureaucratic war against the family, as does Hollywood and cultural elitists such as third wave feminists. Since WWII we have been on a ship of fools that way, with both the elite and government and their social engineering hacks relentlessly attacking the very foundation of social order. And their success? See it in the streets of Fergusson, on the food stamp doles (mostly broken families)and in the above article. Reject the Grand Design for true social function, enter the Glorious State to manage social dysfunction. Our Brave New World will be a prison camp, and we will welcome it as the only way to manage given the anarchy without it.

  4. When I hear 'Juvenile Lawyer' I think of an attorney helping a high school aged kid through the court system for a poor decision; like smashing mailboxes. Thank you for opening up my eyes to the bigger picture of the need for juvenile attorneys. It made me sad, but also fascinated, when it was explained, in the sixth paragraph, that parents making poor decisions (such as drug abuse) can cause situations where children need legal representation and aid from a lawyer.

  5. Some in the Hoosier legal elite consider this prayer recommended by the AG seditious, not to mention the Saint who pledged loyalty to God over King and went to the axe for so doing: "Thomas More, counselor of law and statesman of integrity, merry martyr and most human of saints: Pray that, for the glory of God and in the pursuit of His justice, I may be trustworthy with confidences, keen in study, accurate in analysis, correct in conclusion, able in argument, loyal to clients, honest with all, courteous to adversaries, ever attentive to conscience. Sit with me at my desk and listen with me to my clients' tales. Read with me in my library and stand always beside me so that today I shall not, to win a point, lose my soul. Pray that my family may find in me what yours found in you: friendship and courage, cheerfulness and charity, diligence in duties, counsel in adversity, patience in pain—their good servant, and God's first. Amen."

ADVERTISEMENT