Mature Fashion: Back Boo Boo

Bed Rest

Well, the whole fitness program I have outlined for myself has encountered another hitch.  I told you a few months ago that I set a goal of reaching a  weight of 125 pounds; (down from 137-which I actually thought was 134!!).  I have still to reach that goal, but the good news is I now weigh 132.8 instead of 137.

In an effort to accomplish my goal and to increase my physical fitness, I joined an exercise class that met on Friday morning. I also volunteered to help out in the clubhouse library, also late Friday morning.  I also met with a delightful group of ladies in the early afternoon (only had time to grab a quick lunch) who held a regular jewelry making class on Friday afternoons.

For those of you who read my post on Look #2 (Rockmyrunwaay.blogspot.com), I wanted to craft some of the artsy neckwear that is being worn for F/W 2016. Unfortunately, I pinched a nerve in my back from sitting so long at the class (we were having a great time, and I was there from 1:00 to 4:30)  I didn't realize it until I walked the short distance home.  Of course, the moral of this post is 'watch your back'. 

I have mentioned in previous posts the importance of not sitting too long at one time.  It is recommended by many of the health articles to try and not sit any longer than 20 minutes at one time without getting up for about five minutes; other articles say not longer than one hour sitting and spending 15 minutes of moving about. (I find the 20 minutes usually work best for me).  I find this advice to be very helpful because it also stimulates the metabolism, helps regulate blood sugar. Unfortunately, knowing all this, I still find I forget do move as often as I should and forget the possible consequences if I fail to do so.  

Having this problem before, I changed into sleeping clothes, laid down for prolonged bed rest after taking an aspirin and alternating ice pack and heating pad to reduce swelling and increase blood flow.  I also took a melatonin tablet (a natural sleep aid approved by my doctor) to provide additional sleep (sleep both aides the healing process and keeps my back at rest for a longer period of time). I always have magazines and books yet to read, etc., so I used the down time to advantage.

Of course, any time one has such an injury, it is recommended to see your doctor unless you have already had professional advice in this area, and are certain you know what to do. (I have had this happen several times).  

My low impact exercise program will certainly help me improve in this area, however, I will be sure to take it very easy on Monday morning.  I will not do any exercise that will cause any pain at all to the injured area.  What I really plan to focus on is not remaining sitting for very long, and maintaining good posture.  I try to remember to set a timer and to remember good posture when at my computer.  Watching television is rarely a problem if I get up every time there is a commercial break (they are always good for five minutes!!) 

Mature Fashion: Our "GYM"

Trying to stay on top of my physical fitness pro
gram, I joined our community exercise class. I recently discovered our homeowner's association in this retirement community has  exercises three times a week from 8:30 to 9:30; They do a combination of weight bearing exercises and stretching using video discs (Jane Fonda's Fit and Strong (?)).  I am excited about this discovery because I have three different neighbors who regularly attend (one with her husband!) and I know I will have added incentive to attend.  There appear to be only six regular attendees at this time, but that may be a plus for us; one of the problems I have with regular gym membership is the wait time  to use the machines.

I have never been successful with gym memberships; I find that it is just too easy to let life get in the way, or because it is simply too much trouble to drag myself over, etc., etc., etc.  This is only my second week so I hope this type of group session will be more productive for me. It is too soon to tell, but anything that adds to my physical fitness is certainly a benefit.  I will still continue to do my AARP routine on days I don't go to our 'gym'.  Of course, I still want to keep my 1K step walk each evening. I have also been 'pinning' a few yoga stretches into my Pinterest account, also. I want to do more yoga because of the stress release factors and to help me sleep better, if possible. That is one of my biggest problems now. (I am determined to maintain my health as much as possible).

One thing I do realize as I am 'journaling' all these physical improvements; when I focus on improving one area of my health, I find myself paying more attention to the other areas.  When I began the exercise routine at our gym I immediately became more aware of my at home exercise routine; I also became more aware of my diet (that may be attributed to the scales, however it hasn't worked to well in past weeks!)

I really believe that simply beginning any program improves ones overall health. There may be a lot of room for improvement but every effort I make does seem to count. 
One of the ladies I have met at the gym (she is 86!) said that she just started with one repetition of each exercise on the video. She has increased it until she does all of the routine on the CD; her achievement has really helped my incentive

Diet update:  I haven't lost or gained any weight at all since my last update; another reason for upping the exercise activity.

Mature Fashion:Life Changes and New Beginnings

According to a long ago study, the most serious threats to a person's health were, moving from one home to another, death in the family, a divorce, or a job change. (That last one, job change, always has intrigued me because a whopping 80% of the working population is reported to not like their job!!) It also affects me personally at this time because I have just left a job I have had for eight years. Yes, a good part of my daily existence, the errands I run, the clothes I wear, and my daily routine are all going to be affected; major upsets to the familiar are always disruptive. They can also be catharctic and free our mind for "be all you can be".

Major life changes are never easy; that is the reason so many people will remain in a marriage or job for years without getting the fulfillment necessary for optimum quality of life.

We spend most of our energy on the immediate concerns of daily living, our household tasks, the needs and routines of our families, pets, projects. Most of us are more comfortable with the known and are a bit fearful of an unknown future, even if we wish to change a part of our lives .  Many of us may be afraid to chase the dreams we say we have because we know at some level they are unrealistic.  Even if we decide to chase a dream,  many of us give up the dream too soon, or persist in chasing it when we actually should quit.  Optimum mental health is achieved when we evaluate ourselves honestly, and can be reached when we know the correct balance.

Fortunately, it is never too late to re-invent oneself; people CAN and DO make themselves more the people we would like to become.  (Yes, that means into our 60's, 70's. etc. it just takes a little longer) Before we can do that, we must understand who we actually are before we can grow in the direction we choose. All too many of us chases goals that are not by choice; we simply drift.  Our future is influenced or determined by other people's needs, core values,  and desires; (women are more guilty of this than men-but I really did not have to tell you that). It is still true that women are "expected" to put the needs of their family before their own, even when destructive to themselves. It is also true that men, when faced with the same needs of family members are given a "pass" .

Research (University of Rochester) shows significant lack of depression in persons who work toward the things they find fulfilling.  Research at the University of Missouri also showed that people working toward a personal goal are also likely to reach that goal. or at least make progress toward it in spite obstacles and distractions.  

We have to morph our identities as we go through life. We need to define what we want out of our life and set realistic and achievable goals (losing 10 pounds!!-not trying to have the figure of 50 years ago) We feel pride and a sense of accomplishment, and a sense of satisfaction when we reach our goal. Working toward things that matter to us, our personal goals, and knowing what we want to achieve is the best way to truly "rock age".

P.S.....I lost another half pound!!! 7.7 to go!!!!!!

Mature Fashion: Strength Training

Most women know they need aerobic exercise to keep fit, and many +40 women are actually pretty good about doing some regular walking, etc. to keep their hearts and lungs fit.  Many of us are also attend to our 10,000 steps per day guidelines for overall physical health, as well as other exercise programs at either the gym or an at home routine such as my AARP 15 minute overall fitness program they recommend for minimum all over fitness.  However, more and more information is available to suggest that weight lifting may be the greatest benefactor to physically "Rocking Our Age". Of course, women who regularly engage in a fitness program at the gym have a heads up for a strength training program.  Many of us do not belong nor wish to do our exercise program at a gym.

Before I continue, I want to post a disclaimer; On this post I want to make it perfectly clear that absolutely no person should engage in a weight lifting or strength building program without consulting their personal medical doctor(s).  There is simply too great a risk of physical injury, especially for people who are not in top physical shape now or who may be hampered by physical limitations based on age or disability.  I will post the generalizations recognized by most of the literature I have read or in an audience regarding this health issue, but that is all.  No physical and medicinal information should be acted upon without discussion with and must be approved by the reader's doctor (s). Do not rely upon advice given by employees of health or sports clubs as the employee may or may not have appropriate credentials for dispensing advice.   I am NOT a health professional, and this information is just that, information gleaned from a variety of articles, and should never be acted upon without advice from your personal physician(s)!! I have absolutely no recommendation except for dispensing the information a woman should consult with her licensed medical doctor(s) regarding the advisability of beginning or beginning such a program.  (There, I have posted my disclaimer..)

According to several sources (medical and sports professionals), most of us do not engage in strength building for several reasons, one of the greatest fears is "bulking up", and "looking like a man".  Several sources say that this cannot happen, but most of us have seen an example or two of women who are obvious weight lifters, etc.  I don't want to look that way, either.  I do know that many of the female "body builders" do take diet additives such as steroids to accomplish this but I have also seen women who are more "buff" than I want for my body.  I believe the key factor here is how much is too much?

My greatest fear is hurting myself.  I have actually hurt both of my rotator cuffs which had to be surgically repaired;  I have a relatively weak upper body (okay, I know: I'm working on it!!) I have been (reasonably) consistent about doing some push-ups every week, but I feel I need to practice my overall strength exercises, and I am trying to learn as much as I can because I want to do this all at home, not at a gym.  Although I am not particularly self conscious (another fear many women have at a gym), I don't like waiting for equipment, nor am I particularly handy with machinery...and I don't like prepping them after use by other members; my regular exercising programs have to be at home to fit into my life. 

The major reason most women do not focus on building their strength is a lack of knowledge as to how important strength training is.  Most of the focus on physical exercise has been on aerobic motion and endurance (loength of time, etc.). According to all I have read (and heard lately), maintaining body strength is just as important, if not more so to "Rock Age".  

The major acknowledged benefits of  strength building exercise is an increased metabolism and the resulting fat burn, toning and sculpting for a healthy set of muscles, (and looking more youthful).  According to medical professionals, building muscle also accounts for significant drops in blood pressure, holding off or preventing heart disease and diabetes, and building stronger bones. (Bone breakage is a major health hazard in the senior population, mostly as a result of weak bones).  I, for one, am vowing to increase this activity.

BTW, I weighed 132.1 this morning!  (I weighed a day early, so I wouldn't forget to post..gives me incentive)  I have lost 1.8 pounds this past week; I still have 8.2 to go to reach my goal....very much like a tortoise, but I plan on getting there!..

......Geneva...............RockMyAges@aol.com....................

Mature Fashion: Banish Wrinkle Worry

Women worry about getting and having wrinkles because of the built in assumption that wrinkles are telltale proof that we have lost our youth and look "old".  Au contraire; While wrinkles  are indicators that the first bloom of youth has past, they are not the most aging feature a woman has to "face". (little play on words there...).

There is a reason we call those brown spots that appear on our face, hands, and arms are called "age" spots; they are a dead give-a-way that we are aging.  The pigmentation changes as we age (sometimes during pregnancy some women face the beginning of this problem). 

Unfortunately, this is the very time that so many women begin to neglect skin care. Many feel, "why bother" when the wrinkles begin and the skin begins to lose some of its elasticity. Others may start piling on the cosmetics improperly to cover up and fill in wrinkles and spots.

Although there are often too many preservatives and additives to our cosmetics, there is a tremendous selection of  safe cosmetics,  including the natural home made remedies we have discussed in other posts, that can be safely used to balance skin tone and minimize the appearance of wrinkles.  (most of them are simply skin plumpers that retain water under the skin).  These products solve most of the problem of uneven skin color; the most significant appearance of aging. 

However, facial exercises can minimize the sagging that occurs as we age (there is that gravity again!), help retain the tone, and can actually delay some wrinkles.  I have found several blogs and web-site that describe specific exercises for helping drooping eyelids, minimizing "double chins", delaying wrinkles around the mouth, etc.  A quick Google search will produce several repetitive facial movements that are claimed to work. I have been trying some of them, and I swear, I do believe I see improvement, especially in puffiness around the chin area...One more example of exercise helping me to "Rock my age".

.............Geneva..................Rockmyages@aol.com..........

Mature Fashion: Supporting the Skin

Hello All;

We all know that the skin in the largest organ in the body, so it stands to reason that a diet that nourishes the skin will also be a diet that nourishes the body.  While researching articles and other information on natural skin care, I realized that I own a "nutritarian book" I bought two years ago to help control my diabetes that corresponded directly to the information I was digesting for improved skin care.   The book is called the Blood Sugar Solution 10 Day Detox Diet authored by Dr. Mark Hyman.  I will be re-reading the book immediately, concentrating on the similarities that we really are what we eat (or at least our complexion is ). I just completed reading a post for improving one's skin that re-iterated the same information in Dr. Hyman's book on diabetes control and prevention.

I have now read two postings in the site About.com (style menu) by the multi-cultural beauty editor, Gerrie Summers.  I understand she has also been involved in writing articles for health publications (Google her for the references, etc. ) One gives some recipes for making some basic home cleansers, masks, and moisturizers that I am certainly going to try.  I just read another article advising complete skin detoxification from the inside to the out.  Basically, the diet is the same (eating salmon or sardines twice a week, drinking some green tea once a day, drinking some warm water with lemon every day, eating plenty of fresh dark greens(at least two cups) every day, limiting animal based proteins, eating organic produce, plant based Omega 3s such as sunflower seeds, flax, cruciferous vegetable such as brocolli, cabbage, etc, drinking enough water).  She also made the same recommendations for detoxing Epsom salt baths, dry brushing of the skin, and a minute of cold water when completing a shower,  I recommend every woman who really wants to maximize her skin care to read both the book and the articles. (I don't know more than I have said in this post about Gerrie Summers, but I have read all of Dr. Hyman's books, viewed all his presentations on PBS, and know he is well respected in both the medical and the diet and nutrition fields.)

The more I am studying the cosmetics that are being hyped by all fashion media (much of it contradictory, by the way) and discover what little regulation surrounds the use of chemicals or redress in case of actual harm to the user, the more convinced I am in making my own cosmetics if I cannot find a trustworthy and reliable supplier of safe cosmetics. (no preservative, chemicals, etc. that are banned in the manufacture of cosmetics in most other  countries).  I need to know more about the Environmental Working Group's (EWG)  "EWG Verified Program" to determine their abilities as a source.  Every singe cosmetic I own contains one or more of the five known most toxic ingredients!!  I would love to find something I could use because it is inconvenient making my own!

Weigh in!!  I weighed in at 133.9 Monday morning!!  That means an actual loss of 1/2 a pound in my original goal to lose those last 10 pounds!! I have been wanting to do this for the last five or six years....9 1/2 to go ..(I really have lost over two pounds because I actually weighed a bit more than I thought when I began).  I really am beginning to feel an accomplishment now...thanks, Tonya, Ginny, Ali!!  knowing you are on the same track also helps me to keep working towards my goal.

.........................Geneva............Rockmyages@aol.com......

Mature Fashion: Just Do It!!

Most of us have busy lives, no matter what our age. One of the problems I  have now realized is that I am really not doing as much exercise as I should to remain reasonably healthy (and in losing that ten pounds I have been trying to do for over a month!) because I am not as diligent as I need to be in making time to do the appropriate amount of exercise.  I am finding it difficult to make my physical well being a priority by doing the recommended routines.  When I began this I swear I thought I was completing the routines almost every day.  Now that I have been monitoring myself more  closely, I find that my basic AARP routine was being  cut short at least a third of the time, and all too often, I was missing the routine a few days a month!.  I was doing some exercise almost every day, but all too often it was not completing or doing the routines as much as I thought.  The same has been true about sticking to the appropriate portion sizes for the foods I have been eating;  it was comforting to realize I was usually pretty good about eating healthy foods and not too much of the "empty" calories.

Once again, I am finding that this public journaling is helping me to meet my goals of "rocking age" by providing a good quality of life during my golden years.  I am 73 in a few days (an April Fool), and I really do not have much to complain about (really glad about that, since I just did a post on 'toxic ' people!).

I really do consider myself reasonably fortunate; even the negative things that I have experienced (and haven't we all?) could have been much worse.  I am also proud of my achievements in doing what I have done to create or improve that good fortune.  I do, however, come from a life long desire for "continuous improvement" in all areas where I believe it is possible.  I see that I have to apply myself a bit more to maintain my goals for both diet and exercise....I must just do it,!!..............(acknowledgement is half the battle..)

...............................Geneva..................Rockmyages@aol.com