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Showing posts from April, 2018

Back Pain (Sciatica) Relief

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Back pain (Sciatica) is a life draining problem for millions of people the world over.  It can affect older/younger, it doesn't matter.  The pain can be as simple as stiffness after lying or sitting in one position for a short period.  It can also be a continous severe pain that persists no matter your position.  That includes sitting, standing or lying down.
One must understand that once your back has been injured, even though it may have been cured, it will be much easier to re-injure.  So precautions must be taken in order to prevent re-injury.

One important precaution is to never stoop over to pick up anything, no matter how light it is.  You must remember to squat, keeping the back straight to lift any object.

Another is to always sit on the side of the bed for about 30 seconds when waking, to stand up.

I have a congenital form of sciatica called spinal stenosis.  This malady persists when one is born, with very little space between the spinal cord and the surrounding vertebra…

The Most Efficient Workout

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I call this The Most Efficient Workout because I have been doing this workout for about 2 years now.  Since starting to workout in the early 1980s I have tried almost every routine there is.  With every other routine I would become frustrated because the gains would be very slow and I would be spending almost 2 hours at each session.  This would not include a separate 20 minute cardio session on the treadmill.
I am 78 years old, I love to exercise, but I also like seeing results for the effort I exert.  I wanted to see some muscle building and my stamina increasing.  I did not see a lot of improvement in any of those areas.  Plus, as I continued to lift heavier weights, my injuries became more frequent.  Muscle strains in my triceps, back and neck regularly occurred.  These setbacks occurred even though I was resting from 2 to 3 minutes between sets.

Most people I see in the gym feel like I felt when I first attempted to build muscle.  I thought that you had to lift heavy weight to do…

Mental and Physical Fitness

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As a 78 year old I have noticed that my memory is not as good as it once was.  I do have a small problem in remembering names.  Although I have no problem remembering names of friends from high school and college, I do have one in remembering names of new friends that I meet.

Unless I'm seeing my new friends often and calling their names, in about 2 weeks, I will forget it.  I do exercise frequently and believe that has helped some.

Mental and Physical fitness are very strongly related as you cannot have one without the other.  If your mental fitness is lacking you won't have the energy or desire to become physically fit.

Also, if you are not physically fit or exercising you are not strengthhening your brain, providing the necessary brain food which helps your body produce those feel good endorphins that gives that strong desire to move.

Another activity that I learned, that I believe has helped significantly, is meditation.  About 10 years ago I took a 2 day class on Transcend…

Is-It-Possible-To Shrink Fat Cells

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What if I told you that there is a way to physically shrink your fat cells? Countless products and diet plans have promised as much, and more. But I am about to reveal the method that has worked wonders for hundreds of people worldwide pursuing fat reduction.

It sounds too good to be true, right? Read on to find out for yourself.

Tea has   many benefits, for the body, stress and energy levels, and even in the prevention of serious diseases. White, black and green tea have been tested, talked about, and consumed for years on this basis, each with unique but valuable contributions to the body.

More recently, red tea has been recognized as their equal, if not superior. And here’s why – red tea shrinks fat cells.

 Rooibos, is a red bush from South Africa. The leaves are used once fermented in the tea’s production, and they offer a range of benefits.

My recipe, as featured in the Red Tea Detox, combines rooibos with a specific blend, working to melt fat.https://tinyurl.com/yaz5pn55
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Rese…

Walking, The Basic Cardio Exercise

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Walking, our basic means of moving around, has been here since the beginning of time.  Not so much as an exercise, but as a way to get from place to place.  All of us that or fit and strong enough will use this method to at least walk casually.  However, many of us mistakenly think that casually walking is a very good way to significantly improve our fitness.  I certainly disagree with this.

I believe that there is a big difference in walking casually and walking for fitness.  I see people walking in my community everyday, they walk slowly, speaking to everyone that they see.  They may be walking their dogs with a pooper scooper in hand.  There may be some exercise involved but not enough to make a noticeable improvement in their fitness.

On the other hand walking to significantly improve fitness requires much more effort.  I am saying that you may want to walk fast enough to get your heart rate higher and keep it there for at least 20 minutes.  If you are a beginning walker it may t…

My Fitness and Drinking Water

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Obviously, we all know that drinking an adequate amount of water everyday is very important to one's health and fitness.  What is adequate varies in different climates, times of the year, and the amount of activity being expended.

 Generally, one should be drinking at least one half ounce of water per pound of weight.  For instance, if one weighs 200 lbs he/she should be drinking 100 oz of water.

We also have to consider that we are constantly losing water through sweating and urinating.

I wanted to speak more about my personal experiences of drinking water and at times becoming dehydrated and how I felt during those times.  As a 78 year old gentleman, I am an avid exerciser and I am paying very close attention to how my body reacts in every situation that one may think of.

I try to load up on water prior to going to the gym everyday.  I drink 32 oz prior to exercise and I take another 32 oz bottle and continously drink during my routines.  I am also cognizant of over drinking.  …

Exercising and Lowering Blood Pressure

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One very important part of retaining/reclaiming your highest fitness level is to adequately manage
your blood pressure on a daily basis.  Taking drugs often has a deleterious effect on various organs in your body and in the long run may not be advisable.

High blood pressure is known as the silent killer.  This means that side effects may not be as prevalent.  Damage may have lasted for quite some time before
it is discovered (damage may have done to bodies' organs).  Therefore it is
imperative that blood pressure checks be done.

People have long attempted to use exercise to avoid taking drugs for the hypertension problem. Unfortunately many have used the wrong exercises as some increases blood pressure.  Also you must understand that blood pressure actually goes up when you are actually doing exercises.

We all know the name high blood pressure(hypertension) but few of us know what it means.  In simple terms, it means that the pressure to which your arteries pump blood from your hea…

Starting a Fitness Program

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As asenior starting a fitness program one should not begin by joining a gym attempting to run or lift heavy weights. Our bodies becoming accustomed to such by doing lighter exercise.
I know that most of us say things like "I use to do this, I still can".  This, of course, is the wrong mentality to have. 
My name is Marvin Bradford, I am 78 years of age and have been exercising since the early 1980s.  I am still very cautious when exercising.  I know that I must have my body in the right condition for exercising.  Warming my muscles for at least 15 minutes will get me there.
We should also realize thatexercising is not the only avenue that one should pursue if he/she wants to become fit.  Mental fitness will be another area that we will concentrate on.  I speak to older seniors everyday at my gym, and have picked up many tips that I will be sharing on this blog site.
Another very important part of your fitness plan is your eating habits.  What you eat, how much, how often and …