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

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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

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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

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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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