The Senior Walking Fitness Blog

Hello Everybody,

The Mediterranean diet will always be one of the best ways to lose weight and to achieve lifetime fitness. Experts have now analysed the ingredients and found that drinking a glass of wine a day and large amounts of fruit and fresh vegetables, while keeping red meat consumption low, also helps you live longer.

There have been previous studies which show that the Mediterranean diet can protect against Alzheimer’s and other memory problems as well as some cancers.

Research involving 23,000 people carried out by the Harvard School of Public Health found that those who adhered most closely to a Mediterranean diet were 14 per cent more likely to be alive after 8 years.

Professor Dimitrios Trichopoulos of the Harvard School concluded that moderate consumption of alcohol, mostly wine during meals, low consumption of meat and meat products and high consumption of vegetables, fruits, nuts and olive oil can substantially increase lifespan.

The most beneficial of the ingredients of a Mediterranean diet for a long life appears to be wine. Fish is not as valuable as was once thought, although oily fish, such as mackerel or salmon, can help protect the mind against decline and reduce the risk of prostate cancer in men.

It is a good thing to eat with family and friends. This is, of course, a great tradition in Mediterranean countries. It prolongs the meal and makes for a relaxed and enjoyable atmosphere, aiding digestion and relieving stress. It does rather depend on having the right friends and family; we all know that some can have the reverse effect.

You should use herbs and spices in the meal instead salt for flavouring.

Nuts are good, but some are high in calories and fats. The best are walnuts, pecans, almonds and hazel nuts. A handful a day is enough.

Fruit and fresh vegetable should be eaten with every meal. Fish or shellfish twice a week, lean meat on the remaining days.

Bread is usually eaten in the Mediterranean without butter or margarine.

Virgin or extra virgin is the best type of olive oil to use.

Red wine is one of the delights of the Mediterranean diet but, somewhat like ones friends and family, it should be taken in moderation. Two glasses a day for a man, one small to medium glass a day for a woman. It does have excellent properties, it reduces the blood’s ability to clot much as aspirin does. It also contains antioxidants. Antioxidants help fight free radicals which attack healthy cells and cause damage to our bodies, increasing the risk of heart disease, diabetes and some cancers. But don’t worry about what red wine does for you. It is a good thing, enjoy.

Of course we should not think that all Mediterranean people eat what we call the Mediterranean diet. There are twenty one countries bordering the Mediterranean and if you go to North Africa, for example, you will find something very different to the food of Greece or Italy. The style of cooking we call Mediterranean can be found in Italy, Southern France and parts of Spain. It is also the diet of poorer people who grow their own vegetables and buy cheap fish and meat in the market. Or maybe they fish and keep animals themselves.

This brings us to exercise. The Mediterranean diet, or any other diet, will not work without exercise. Mediterranean families are often farmers or fishermen, they work hard and have a lot of exercise. This applies to men, women and often children. We must do the same as much as we are able. So a walking exercise program, or whatever form of exercise you feel most comfortable with, is an essential part of a long healthy life.

See you soon,

Peter Stockwell

29 June 2009

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Hello Everybody,

I found this article on the Senior Exercise Videos Blog. It shows an interesting view on the need for a healthy diet in order to avoid falls and their consequences. We must, of course, be careful that we don’t become so keen on building bones that we put on weight. But this is good information and I recommend it.

 ‘What you eat can reduce your risk of a fall …

Seated exercise routines designed to build strength, fall prevention exercises geared toward increasing joint flexibility, balance challenging movements that stimulate the sensory systems, consistent movements such as walking, bicycling, or gardening that improve physical stamina; these are the components of a successful fall risk reduction exercise program. However, when planning to minimize fall risk factors, a person cannot forget the foods he/she is eating. How will a good diet reduce the risk of falling? Eating a balanced diet, full of calcium, will maintain energy levels and provide your body with the fuel it needs to function efficiently in your activities of daily life thereby reducing the risk of an accidental fall.

Think of your food as gasoline to a car….your car runs best with premium gasoline (the most expensive) just as your body will run better with high quality foods such as fresh, locally grown fruits and vegetables, grass-fed meats, low-mercury content fish, organic eggs, and plenty of water. I like to equate the water we drink to the oil in your car…. your car requires 5-6 quarts of oil to keep the engine running smoothly. Your body requires at least 5-6 full glasses of water to keep your organs functioning properly. The more water you drink, the better you feel.

Protein is essential for muscle growth and repair and animals are the best known source of protein. Thus, older adult protein intakes are often low due to higher cost and ability to chew. That’s why I say eat eggs! Lots of fresh eggs. 3 egg whites to 1 egg yolk. Give the other yolks to your pets for a shiny coat! If you can afford it, indulge in organic eggs. They taste better and are better for you. IF you, or a neighbour, has live chickens, even better! Other than meats, food sources of protein include milk, almonds, tofu, broccoli and soybeans. Fish, especially sardines, are another fantastic source not only of lean protein. Sardines (with bones) are also a high in calcium.

Calcium is essential for bone health and can strengthen weak bones, regardless of your age. A diet high in calcium, obtained from either foods and supplements, stimulates osteoblast growth which strengthens your bones. Strong bones are less likely to break if a person falls and a diet high in calcium improves healing time if a person has a fracture. Healthy bones also contribute to better posture. Other sources of high calcium foods are spinach, yogurt, cheeses, milk, soybeans, almonds, broccoli and fortified cereals. If you must take a calcium supplement, calcium carbonate or calcium orotate are easily absorbable form when taken in pill form but always break the pill in half or crush it for easier availability.

Speaking of supplements, Vitamin D is necessary for the absorption of calcium.Milk is high in Vitamin D and exposure to sunshine stimulates Vitamin D production. Magnesium is also necessary for optimal absorption and nuts and seafood are high in magnesium. Magnesium orotate provides the most bioavailability in pill form.

A balanced diet is the best way to provide your body with these vital nutrients but a balanced diet can be costly and requires time, preparation, and planning. If these resources are limited or unavailable to you, make sure you take a multi-vitamin. The goal of eating a balanced diet is to provide your body with nutrients and energy necessary for life. Try to eat a variety of foods, remember to eat your vegetables and always drink your water! Proper fuel for the body will give you the energy to Take 5 to Exercise for a reduced risk of an accidental fall.

　*** Please note that I am not a nutritionist nor am I a doctor. Everyone has different needs and special circumstances. These are simply tips that I have acquired in my years as a health educator, personal fitness trainer, and gerontologist.’

I hope you find this of interest. It is also a good idea to build up some strength around the ankles, as weak ankles can be a cause of falls. Simple pre-ski exercises, such as legs apart, toes inwards, hands on hips, bend knees to flex ankles; ten times a day will help. You must, of course also keep up your walking fitness program.

See you soon,

21 June 2009

Technorati Tags: avoid falls, best way to lose weight, easy weight loss, healthy diet, heart health, over fifties, senior exercise, walking to lose weight

Hello Everybody,

What do we need for an active old age? Luck to begin with, it helps to have had parents who were fit and lived long. But we must use our luck when we have it. There is a 100 year old who plays tennis for two hours, has a nap and then goes to the fitness club. Buster Marton, at 101 the oldest man to run the London Marathon, finished in a creditable 10 hours. It can be done.

Of course arthritic elbows don’t help a forehand smash down the line and dodgy knees slow you up a bit on a marathon. But a lot of this is in the mind. It is natural to slow down as we get older. The aged Labrador dozing on the porch has perfected the art of immobile tail wagging. He knows his limitations and sticks to them.But he probably chased a ball as long as he could and we must do the same in our own way.

Just tell yourself to go out and get fit. That is the only way to have an active old age and a longer life as a result. Want it and do it. Imagine the aches and pains are just small local difficulties and work round them.

Obesity and its associated problems is the real killer, along with smoking and excessive alcohol. A regular fitness walking program and a healthy diet should take care of the weight problem.

We need to be mentally alert to bother with keeping fit at all. This, according to the University of California at San Francisco, can be achieved by exercise. So we have a situation in which we exercise in order to be mentally alert enough to want to exercise. But what we are interested in is results and long term mental as well as physical fitness has to be a benefit we all want.

Out of a sample of 2000 men and women in their 70s and 80s Researchers found that those who exercised moderately or vigorously at least once a week were 30% more likely to be mentally alert than those who didn’t.

Mental alertness did not only depend on exercise.. Those with a good education were 3 times more likely to maintain their mental faculties

High levels of literacy were associated with a five fold better chance of side stepping mental decline. Even if you missed out on a good education you can still read books and check out the daily papers.

Pets add years to your life due to reducing stress levels. I suspect that the degree of reduction depends on the pet. A dog might increase your longevity by making you exercise in all weathers and then stress you with excessive barking. A cat may soothe you by purring in front of the fire and then stress you with mangled mice. Perhaps a goldfish is the answer, but whatever pet you keep we are told the result is a good thing.

For men one of the best ways of living longer is to marry a younger woman. A man’s chances of dying early are cut by a fifth if his bride is between 15 and 17 years his junior. Sadly for women if they marry a younger man their chances of dying increase.

So, hope your parents live long, keep up your walking fitness exercise, lose weight, keep a pet and if you are male marry a younger woman. Do all that and maybe you will be playing tennis at 100 years old.

See you soon,

Peter Stockwell

15 June 2009

Technorati Tags: easy weight loss, fitness exercise program, heart health, lifetime fitness, live long, longer life, over fifties, walking for weight loss, walking weight loss

Hello Everybody,

We don’t, of course, only walk for exercise. A big part of it is enjoying the countryside or the park. Watching geese in the winter, spring flowers, the glory of autumn leaves, swans on the lake, the first swallow. As time passes we may want to learn more. What is that flower called? What bird is that?

Our fitness walking is turning into an interest in natural history and the environment and from there inevitably into conservation. Because if we want the wild places, or even the moderately wild places, to remain for us and our children and their children we must fight for them. There are plenty of people out there who see the planet as one big construction site and if nobody objects that’s what it will become.

Of course, by definition, there is more nature in the countryside, but towns are by no means empty of wildlife. Foxes have moved into British cities in a big way, most parks have their birds. Spring and autumn migrants can turn up almost anywhere. Your local church or cathedral might, if you are lucky, have a pair of peregrine falcons nesting in the tower. Look at the sky, you will be amazed at what is flying past - but try not to do this when crossing the road. It is all there, if you look and it really is worth looking.

Should you want to pursue this further there are many local and national organisations to give you information about nature, and websites and clubs where you can meet like minded people. It is likely that your local walking club will have naturalist members, as the two activities do tend to go together.

One of my favourite websites is Chatterbirds. This is an online community interested in birding, nature, wildlife and the environment. It is a friendly group based in the UK, but with interests and members worldwide. Check out Chatterbirds they will be delighted to have you on board.

So when you are next on a fitness walking trip look around, there is plenty to see out there.

See you soon,

10 June 2009

Technorati Tags: best way to lose weight, fitness exercise program, heart health, over fifties, senior exercise, senior walking, walk, walking, walking for fitness, walking for weight loss

Hello Everybody

There you are, having a nice long walk in the sun when you get a headache, feel dizzy, maybe have nausea and generally feel terrible. It’s time to stop, rest, drink water and wish you hadn’t gone for a walk in the first place. It is not impossible that you will need a trip to hospital as a result. But this could have been easily avoided.

So what precautions should you have taken?

In hot weather try to walk in the morning or evening - it will be a lot more pleasant anyway. This may limit the time you spend walking, but it is better than suffering heat exhaustion. There is truth in Noel Coward’s words ‘Mad dogs and Englishmen go out in the mid-day sun.’ Sometimes, even in England, it is not a good idea.

You must dress for hot weather.

Tops. Should be of breathable fabric designed to wick sweat away from the body. Tops made from modern fibres are better than cotton for this and easily obtainable

Shorts/trousers. Shorts are fine, but trousers may be better if you are walking through bushes or tall grass. Whatever you wear it has to be light and breathable.

Hats. Always wear a hat. Again make sure it is made of breathable cloth with vents to allow you head to breath. Also protect the back of your neck.

Drink. Have a drink every mile or so. Sports drinks are a good idea as they contain salt and will help prevent dehydration.

Sunscreen. We also need to look at sunscreens. As we will probably be sweating we should use a waterproof sunscreen. This should be applied half an hour before we go out in the sun and renewed every two hours.

The most sunburn is caused by UVB ultra violet rays, but we should use a broad spectrum sunscreen to cover all types of ultra violet radiation including UVA.

Use one of the higher SPF (sun protection factor) sunscreens.

SPF 15 blocks 93% of UVB

SPF 30 blocks 97% of UVB

SPF 50 blocks 99% of UVB

But don’t rely entirely on sunscreen. Particularly if you have fair skin cover your arms after an hour or so.

Sunglasses. Most people wear sunglasses just to cut down glare. However ultra violet light can do retinal damage to those who spend a great deal of time in the sun.

Most sunglasses do well at resisting UVB, not so well regarding other forms of ultra violet radiation. If you want full protection make sure your sunglasses also control UVA. This will not result in them being extra dark.

So, if you take these few precautions you should be able to enjoy your walk in the sunshine without regretting it afterwards.

See you soon,

3 June 2009

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Technorati Tags: best way to lose weight, fitness exercise program, heart health, over fifties, senior exercise, senior walking, walk, walking, walking for fitness, walking for weight loss

 Hello Everybody,

I found a very good Press Release recently on Senior Exercise, which says most of the things we have been looking at here. Losing weight and keeping fit is about doing it - as Woody Allen would say ‘Just showing up.’ But resolutions about losing weight are not always successful. What we hope for is quick and easy weight loss and it doesn’t always work out like that. We are told - more figures - that of those who make a resolution to lose weight it is maintained:

Past the first week: 75%

Past two weeks:      71%

After one month:    64%

After 6 months:      46%

Oh dear - I know the feeling well. But look at it another way. Nearly half keep going and you will be one of that half.

This is the Press Release:

‘Why do we diet and exercise and not

lose weight? Why are we tired but then can’t sleep? Scientists point to adrenal exhaustion, brought on by the chronic stress that over three quarters of us suffer from as the culprit. Find out why, diet and exercise are so important, what it is, and what you can do about it.
The mind is the key to successful weight

loss. Find out how motivation plays a part, what motivates you, what derails you and how to use it all to lose weight, stay healthy, and exercise well.
Stop trying to diet, you need to know how your body works and how it uses the food it is given. Know which foods will add the extra pounds in weight and which ones help you lose weight, ok so you are over forty years of age your body is not as fit and healthy as it used to be and you have managed to accumulate a few extra pounds of weight but hey so what you still feel reasonably fit, right.
Well maybe not, as you are getting older your body is slowing down and making such an effect to your Health that it is quite easy to become over weight, breathless and have low stamina levels, before you know it a few years have passed, your Health is not getting any better and you wished you had done something about it, but now it’s to late, well you are wrong.
It is never too late to achieve great fitness levels or lose that extra weight,
Ok heard it all before you say I have tried this and that before, nothing works for me. Well first of all if you do feel like this then you must stop being negative, set yourself some targets, there are lots of ways to increase the amount of activity you do. Team sports, racket sports, aerobics classes, running, walking, swimming and cycling will all improve your fitness levels.
Someone who increases the amount they exercise, but maintains the same diet and calorie intake, will almost certainly lose weight.
No matter if you hate gyms - even light exercise such as a short 20 minute walk will be beneficial if done most days of the week.
Every extra step you take helps. Always use the stairs instead of the lift, or get off the bus a stop before the usual one and walk the rest of the way.
Use commercial breaks between TV-programmes to stand up and do exercise, or consider using an exercise bicycle in the living room while watching your favourite programme.

The bottom line is that you burn fewer calories in your 50s, 60s, or 70s doing the same activities, and the same number of them, that you did in your 20s, 30s, or 40s. The key to preventing weight gain is to compensate by adjusting your food intake, exercising, and generally becoming more physically active.

 For more information:http://www.over40andfit.co.uk 27 Princess Margaret Avenue Kent CT12 6LG Tel:+441843 58990’

 That says it all really, we must turn up and keep going. People stop a fitness or weight loss program for a variety of reasons, one of which is that it isn’t fun any more. It’s hard to have fun by yourself, so a buddy really does help.

If you are trying to lose weight never call it dieting, it’s a lifestyle change. Dieting by its nature is short term- you go on a diet - you will probably fail. Like you have in the past, like your friends have in the past. But change your lifestyle and keep it up. It won’t be quick and easy weight loss, but it will be weight loss and after a few months just see the difference.

See you soon,

27 May 2009

Technorati Tags: fitness exercise program, heart health, how to lose weight quickly, lifetime fitness, over fifties, quick and easy weight loss, walking for weight loss

 Hello Everybody,

If you want an outdoor activity which combines the pleasures of walking for weight loss with easy full body exercise Nordic walking is the way to go.

Created in Finland as a way for cross country skiers to train in summer Nordic walking ,which can be defined as fitness walking with poles, benefit’s the whole body. It uses 90% of your muscles and can burn 45% more calories than ordinary walking. It exercises the upper body as well as the leg muscles and is an easy and comfortable way of obtaining an overall workout.

It is good cardiovascular exercise, increasing your heartbeat by 5-17 times per minute more than by normal walking. You can also increase upper body muscle endurance by 38% in just twelve weeks. US research has shown that the feeling of well being derived from Nordic Walking can result in a decrease in mood swings, anger and depression.

It is variously reported that there are between 3.5 million and 10 million active Nordic walkers in Europe. It is now spreading world wide and there are groups in Australia, Japan, the USA and many other countries.

Cardiovascular improvement.

Burning more calories.

Improved balance and stability - particularly useful for older persons.

Provides density preserving stress to bones.

Strengthens the back and abdominal muscles, relieving back pain and improving bad posture.

Decreases impact on joints - ankle, knee, hip - and assists people recovering from orthopaedic surgery.

Reduces heel strike force.

Helps eliminate tension in shoulder and neck.

So the benefits are numerous, and it is particularly helpful for older people, who may have given up jogging but who wish to carry on with a form of exercise which gives them real fitness benefits.

An increasing number of sports shops stock Nordic walking poles. When buying them it helps to seek expert advice. Poles must be carefully chosen to suit the walker’s height and reach and if possible an hour’s training helps to get used to using them. A fixed length pole is best, as poles should be light and adjustable mechanism increases weight. It is also a point of weakness and if a pole breaks it can cause injury.

Most have grips for easy use, removable rubber tips for hard surfaces and metal tips for walking elsewhere. Poles are usually made from aluminium, carbon fibre or composite materials.

Walking for weight loss can be a lot of fun in a group or with a walking buddy. There are Nordic Walking groups springing up in most countries, but if there is not one near you any walking group would be sure to welcome Nordic walkers. Then, if other people are interested, you might be able to form a Nordic walking group of your own. This activity is here to stay and will get bigger over the years, bringing fitness benefits to all ages world wide.

See You Soon,

Peter Stockwell

24 May 2007

Technorati Tags: fitness walking program, heart health, nordic walking, nordic walking exercise, senior walking exercise, walking for fitness, walking for weight loss, weight loss

Hello Everybody,

Being overweight is not a good idea. We already know this, but research is showing that it is even more life threatening than we may have thought. The World Cancer Research Fund tells us it is linked to cancer.

It has been found that numerous cancers can be avoided by a more healthy lifestyle and these include cancer of the breast, bowel, oesophagus, kidney, pancreas, womb lining and gall bladder.

Including the above it is estimated that a third of common cancers can be prevented by keeping your weight within the normal Body Mass Index range. There are no problems, you can achieve easy weight loss by exercise and a healthy diet. A diet consisting of fresh fruit and vegetables, lean meat and oily fish is one of the best and this helps protect you from life threatening disease.

The World Cancer Research Fund’s medical and scientific advisor, Professor Martin Wiseman says that people can avoid many cancers by keeping their Body Mass Index below 25.

Body Mass Index is calculated by dividing a person’s weight in kilograms by their height in metres squared. The normal range is 18.5 to 24.9. If you are 25 to 29.9 you are overweight and if you are above 30 you are obese.

There is a danger of thinking you are a bit overweight, but not much, so everything is fine. So a few more figures:

Just a moderate amount of extra fat - 10 to 20 pounds if you are of average height - can shorten your life.

A weight gain of just 11 to 18 pounds doubles a person’s risk of type 2 diabetes.

Nothing about being overweight is safe.

What you need is a lifestyle change, but if you want to kick start your new healthy lifestyle you can do no better than trying Jon Benson’s Fit Over Forty program. He has been overweight himself and he has written a book giving everything you need to know about easy weight loss. He also offers a free 10 day starter course which should show positive results. If you don’t like the course it has cost you nothing, if you do Jon Benson’s book tells you more.

Just access Jon Benson’s Fit Over Forty website to begin losing fat today.

See you soon,

16 May 2009

Technorati Tags: easy weight loss, heart health, how to lose weight quickly, walking weight loss

Hello Everybody,

You have been happily walking for weight loss for a some time. You are losing weight and are definitely on a roll. Then you wake up one morning feeling bad. Headache, itchy throat an overwhelming need to go back to sleep. You are ill! What to do?

It depends on what’s wrong with you. If you have a fever and the start of bronchitis forget walking for weight loss, or any other exercise, for a while and have the week off. If you just have a common cold keep going. I know, I know, this is a really bad cold and your mother always told you to wrap up and not leave the house. Believe me, it will make no difference.

From the first tickle to feeling terrible to feeling better is ten days. That’s how long a cold takes. Whatever you do it will be ten days. Buy expensive cold cures. Fine, you’ll be using them for ten days but don’t let me stop you. Your productivity will go down and your best friends will avoid you, but only for ten days.

People say ‘I am past the infectious stage now’ after a little while and go to the coffee shop or (heaven forbid - think of the calories) the pub. I am not too sure how long the infectious stage lasts. I suspect that as long as you are sneezing and blowing your nose you are infectious. Use a handkerchief and wash your hands - a lot. You’ll probably infect other people but at least you’ve tried not to.

So back to your walking for weight loss program. Keep it up if you can. Shorten your walk if you feel you can’t manage your usual distance. Maybe comfort eat a bit to cheer yourself up. Your fitness level will go down, but don’t worry. Build up to speed again when you feel better. It’s only ten days after all.

See you soon,

9 May 2009

Technorati Tags: fitness walking program, fitness walking programme, heart health, senior walking exercise, walking for fitness, walking for weight loss, weight loss

Hello Everybody,  

As well as walking for fitness and general enjoyment we are, of course, walking for weight loss. We don’t need to get too technical over this. After all how to lose weight can be summed up in five words, ‘Eat less and walk more’ Having said that I was most interested in an article by Wendy Bumgardner showing how walking for weight loss works. It gives more detail than one usually finds and also includes a chart from which you can work out exactly how many calories you are burning per mile of walking. Here it is:

 ‘Weight is determined mostly by the balance of calories - how many you burn vs. how many you eat each day. To lose weight, you need to increase your activity to burn more and/or eat fewer calories each day.

A pound of fat equals 3500 calories. To lose 1 pound a week you will need to expend 3500 more calories than you eat that week, whether through increased activity or decreased eating or both. Losing 1-2 pounds of fat a week is a sensible goal, and so you will want to use the combination of increased activity and eating less that will total 3500 calories for 7 days.

Your weight x distance = energy used walking. Time does not matter as much as distance. If you speed up to walking a mile in 13 minutes or less, you will be burning more calories per mile. But for most beginning walkers, it is best to increase the distance before working on speed. A simple rule of thumb is 100 calories per mile for a 180 pound person.

Note About the Calories Chart

You burn more calories per mile at very low speeds because you are basically stopping and starting with each step and your momentum isn’t helping to carry you along. Meanwhile, at very high walking speeds you are using more muscle groups with arm motion and with a racewalking stride. Those extra muscles burn up extra calories with each step. Running may burn more calories per mile as there is an up and down motion lifting your weight off the ground as well as moving it forward.

Calories burned per mile by walking   

The chart of callories burned per mile is based on MET research - metabolic equivalents of various activities.

 I hope that was of interest. The concept of faster and further should be considered with care when you are walking for weight loss. As I always say start slow and only move up a level when you feel really comfortable at doing so.

See you soon,

Technorati Tags: fitness walking program, fitness walking programme, heart health, senior walking exercise, walking for fitness, walking for weight loss, weight loss