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

facebook - twitter on Facebook & Twitter

Indiana State Bar Association

Indianapolis Bar Association

Evansville Bar Association

Allen County Bar Association

Indiana Lawyer on Facebook

facebook
ADVERTISEMENT
Subscribe to Indiana Lawyer
  1. "Am I bugging you? I don't mean to bug ya." If what I wrote below is too much social philosophy for Indiana attorneys, just take ten this vacay to watch The Lego Movie with kiddies and sing along where appropriate: https://www.youtube.com/watch?v=etzMjoH0rJw

  2. I've got some free speech to share here about who is at work via the cat's paw of the ACLU stamping out Christian observances.... 2 Thessalonians chap 2: "And we also thank God continually because, when you received the word of God, which you heard from us, you accepted it not as a human word, but as it actually is, the word of God, which is indeed at work in you who believe. For you, brothers and sisters, became imitators of God’s churches in Judea, which are in Christ Jesus: You suffered from your own people the same things those churches suffered from the Jews who killed the Lord Jesus and the prophets and also drove us out. They displease God and are hostile to everyone in their effort to keep us from speaking to the Gentiles so that they may be saved. In this way they always heap up their sins to the limit. The wrath of God has come upon them at last."

  3. Did someone not tell people who have access to the Chevy Volts that it has a gas engine and will run just like a normal car? The batteries give the Volt approximately a 40 mile range, but after that the gas engine will propel the vehicle either directly through the transmission like any other car, or gas engine recharges the batteries depending on the conditions.

  4. Catholic, Lutheran, even the Baptists nuzzling the wolf! http://www.judicialwatch.org/press-room/press-releases/judicial-watch-documents-reveal-obama-hhs-paid-baptist-children-family-services-182129786-four-months-housing-illegal-alien-children/ YET where is the Progressivist outcry? Silent. I wonder why?

  5. Thank you, Honorable Ladies, and thank you, TIL, for this interesting interview. The most interesting question was the last one, which drew the least response. Could it be that NFP stamps are a threat to the very foundation of our common law American legal tradition, a throwback to the continental system that facilitated differing standards of justice? A throwback to Star Chamber’s protection of the landed gentry? If TIL ever again interviews this same panel, I would recommend inviting one known for voicing socio-legal dissent for the masses, maybe Welch, maybe Ogden, maybe our own John Smith? As demographics shift and our social cohesion precipitously drops, a consistent judicial core will become more and more important so that Justice and Equal Protection and Due Process are yet guiding stars. If those stars fall from our collective social horizon (and can they be seen even now through the haze of NFP opinions?) then what glue other than more NFP decisions and TRO’s and executive orders -- all backed by more and more lethally armed praetorians – will prop up our government institutions? And if and when we do arrive at such an end … will any then dare call that tyranny? Or will the cost of such dissent be too high to justify?

ADVERTISEMENT