Entering my senior year has been an eye-opening experience regarding fitness and overall well-being. It’s a journey that requires adapting to new realities and embracing a holistic approach. This article explores different facets of wellness, including physical activity, mental health, and mindful living, drawing upon personal experiences and insights.
The Evolution of Fitness
In my middle years, I focused on endurance, strength, and cycling. However, aging doesn’t have to mean losing function or freedom. Staying active well into our later years can reduce the risk of falls, improve balance, and enhance our overall quality of life. I have found that I can no longer do the half marathons of my youth. Stretching and mobility exercises are key to keeping joints healthy and preventing stiffness. Even though I do not like stretching, I have found that I need it. I have a gimpy knee and want to stop being the little, lame middle-aged man this spring.
Embracing New Fitness Routines
So how will I avoid being the lame little senior man this year? After getting my initial score, I will set up a weekly routine based on the Southwest Nebraska Public Health FROG manual exercises at the FROG Manual link. In addition to my FROG training, I intend to switch up my fitness routine this year by doing more Step Aerobics by Paul Eugene. I had avoided senior-based workouts, thinking they’d be boring or ineffective.
The Accidental Epiphany
My dog, Boots, was howling at thunder like it was the apocalypse at 3 AM on a stormy night. Since I was up anyway, and it was a weigh-in day for WW, I figured I might as well move. And you know what? It was amazing!
The Importance of Flexibility
Maintaining flexibility doesn’t require a drastic lifestyle change. If you’re in your 50s, 60s, or beyond, don’t be like the Tin Man from the Wizard of Oz. Loosen your joints by stretching, and keep the muscles lubricated by drinking plenty of water.
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Epiphanies and Intentionality
Last Sunday was the feast of the Epiphany, the typical ending of the Christmas season. Epiphany has a second definition in the secular sense. It means a sudden revelation or insight. It is easy to be motivated while you’re having an epiphany or leading up to a new insight. But most of our lives happen in between epiphanies. Today’s blog is all about what we do in between epiphanies. How do we discern and discover our next great insight? What are the steps that we follow to reach that next epiphany? How do we remain hopeful and motivated in between the high points? Most importantly, how do we prepare for the final epiphany that occurs only in our passing?
The wise men did not go blindly in search of the prophesized King. Instead, they read the charts to find the Star of Bethlehem, their North Star that led to the Epiphany. Finding your next North Star is equally vital as you navigate life’s trials. You need to practice similar intentionality, planning, and adjustment. Establish interim SMART goals to guide you on your journey. SMART stands for Specific, Measurable, Achievable, Relevant, and Time-Bound. Do not wander lost in the desert of irrelevance buffeted by the sands of discontent. When you reach a high point, relish it. They took the time to pay homage to Jesus and presented gifts of honor and thankfulness. They also used their experience to change their lives. After the Nativity visit, the three kings lived a virtuous life.
The Influence of J.R.R. Tolkien
Today is the birthday of JRR Tolkien, one of the significant influences on my life. I saw the movie Tolkien a few years back and highly recommend it to everyone! As I relived his early life through early adulthood, I thought about how much Tolkien and his works were instrumental in my own growth. My best friend from elementary through middle school was Paul. He loved the Lord of the Rings as much as or more than me, and we discussed it endlessly. Throughout 1978, I looked for every news item on Ralph Bashki’s upcoming rendition of The Lord of the Rings. My dad got tickets for the opening day for the whole family because he knew how much I loved it. My senior thesis for High School was one of my favorites - Christ Imagery in the Lord of the Rings! It examines the love between people of two cultures (Elves and Man). Beren and Luthien fight against all odds to defeat evil. For the uninitiated, Beren and Luthien Tinuviel represent J.R.R. I knew Tolkien was a Catholic like me, but I realized further connections after reading Tolkien’s Faith. After her husband’s passing, his mother became Catholic in the Birmingham Oratory, where St. This connection deeply moved me since the prayers and writings of St. I am now reading The Letters of JRR Tolkien, which contains 500 pages of Tolkien’s letters. The letters give insight into his books, college life, relationship with Inklings, and, most importantly, family. Professor Tolkien’s most touching and instructive letters were to his son Christopher during WW II. Eight events that shaped a life! Thank you, J.R.R.
Reading for Wellness
My Wellness blog today is a little bit different. I am and have always been a voracious reader. I read everything from science fiction to poetry, historical fiction, wellness books, and the latest David Baldacci book. First, audiobooks have helped entertain me as I worked out. It is called learning while burning. I walked 10 miles while listening to Malcolm Gladwell’s Talking to Strangers. But I do not always listen to audiobooks. Sometimes, to retain more information, I relax and read a written book. This helps bring about wellness in a different way. In this case, I read for retention and relaxation. “Waiting on the Word” by Malcolm Guite is one book I am reading now. He is an Anglican priest, poet, commentator, songwriter, and singer in a rock’n’roll band. “Waiting on the Word” is a series of poems with associated commentary and reflection for Advent, Christmas, and Epiphany. I also read books to inform myself on different aspects of wellness.
- Bill Bryson’s “The Body” is essential for anybody trying to heal their body and improve their overall health. The book is excellent.
- “From Strength to Strength” by Arthur C Brooks is perfect for those who are getting older and want to figure out their next mission.
- “Essentialism” by Greg McKeown discusses simplifying your life by breaking it down to the essentials.
- “Think Again” by Adam Grant talks about how you can constantly improve by changing your mind.
I read a lot less in physical form, but audiobooks are a good way to get an initial survey of a book that you may want to dive into deeper.
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The Power of Writing
Journaling can be an excellent way to relieve stress and anxiety while remembering what you are thankful for and the lessons you learned that day. I have kept a journal for the last 10 years and have somewhere along the lines of 40 fully completed journal books. The journaling book I am currently using is the Gratitude Journal, and I like it because it has both a day portion and an evening portion, so you can plan your day and see how you did during the day. A second form of writing that helps with wellness is blogging. It is helpful in several ways. First, it enables you to cement new ideas and concepts as you learn them. Lastly, it allows you to play it forward in part by sharing the lessons that you have learned so that others can succeed. I also find inspiration in writing, especially poetry. Most of you can determine why writing and reading are essential to wellness.
The Unexpected Joy of Teaching
I have not previously blogged about this, but I teach high school math part-time. I have found that preparing for my lessons has sharpened my mind and problem-solving abilities. Solving a math problem also gives you a sense of immediate satisfaction and accomplishment when you get it right. It also helps you exercise that most important muscle, the mind, as you struggle with an algebraic concept that you may have known forty years ago but had forgotten. So there you have it. Your 8th grade teacher was correct when they told you reading, writing, and arithmetic would make you a better person. So, grab a good book, write down your learning, and exercise your mind with math puzzles. I promise you you will improve and change well.
Navigating December's Challenges
December can also be stressful for mental wellness, especially for those who recently lost loved ones. Shopping, preparing for the company, and closing out work before departing for the holidays can also cause stress. When the kids were younger, my wife and I left work and rushed around frantically, trying to get the last Furby or the latest Pokémon game. Despite all of this, I love Christmas. Making it through December is challenging for those who are watching their wellness. The season is not only the time of giving but also the time for just saying no. I know it’s difficult when grandma comes to you with her latest treat and says you must eat - you’re getting too thin. But you know that’s not the case, and you have already eaten three treats. How do you say no to grandma? Well, it won’t go well if you don’t practice. You need to say no diplomatically. Finally, you need to set boundaries with your family and friends. This is especially important if you are an introvert. Your uncle George may want to talk to you for the first hour, but when he rambles on for the second hour, politely step away and take a walk.
Exercising During the Holidays
I know it is hard to exercise when it is cold out. Finding the extra time during this busy season to keep up your regular exercise routine is tricky. Finding an indoor venue is the best way to exercise when cold out. There is always a way to exercise inside, even in the coldest places like Des Moines, IA. I once exercised in Des Moines when it was ten below zero and a Blizzard by walking in their heated skyway at 6:00 AM. Another way to exercise during the holiday season is to gamify shopping. See how fast you can run down the aisles with your shopping cart and get the groceries or presents you need. I once did this in 10 minutes with two kids in a shopping cart, and they loved it. One last thing that’ll make exercising easier during this holiday season is working out with a friend. This lets you catch up before the festivities and get your sweat on. Another person you must say no to is your boss, which is problematic. When they come up to you with a last-second request, you must remember that they probably will not recall that you did this for them one month later. But your child will remember the Christmas concert you missed their whole life. Tell your boss up front your expectations for time-off. Plan with them the time that you will need to take off. Also, work with them to prioritize tasks to hit quarterly targets while reducing time away from family and friends.
The True Meaning of the Holidays
You do not need to stand in line for an hour or be stressed that Amazon will not deliver the hot toy on time. How much fun is a Tickle-Me Elmo after you tickled it a few times? The best presents I received during childhood were thoughtful surprises, many made by hand. Holidays are meant for fellowship, family, and celebrating something higher than ourselves. My family celebrates Christmas each year, when Jesus, the light that came into the world, was born. Other faiths have Festivals of Light, including Hanukkah, Diwali, and Kwanza, to name some. The best way to stay on track this December is to be thankful and celebrate the true meaning of Christmas. Say a prayer for someone in need.
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A Thanksgiving Memory
One of my most memorable Thanksgiving memories was the 1974 Dallas/Washington Football Game. We were sitting in our home in New Jersey after Thanksgiving Dinner. My Dad, Big D, a transplanted Texan from Dallas, was sitting in his easy chair distraught. I was pacing back and forth as I would do in a crucial game. My Dad and I were up in arms because the Cowboys were down 16-3 late in the third quarter, and Roger Staubach, the Hall of Fame Quarterback, was knocked out of the game. The Cowboys had to win the game to get in the playoffs. He drove the Cowboys down the field twice and got them within 7 points with only 28 seconds remaining. But the Mad Bomber was not done. Clint reared back and threw a 70-year pass to a wide-open Drew Pearson. He was so wide open because no one thought the Mad Bomber could throw 40 yards, let alone 70. Big D, a crazy Cowboy fan, jumped up in the air with his fist raised high and inadvertently smashed our Longhorn lamp hanging from the ceiling.
The Complexities of Bariatric Surgery
How sustainable is the weight loss from bariatric surgery? Most gastric bypass patients end up regaining some of the fat they lose over the first year or two after surgery, but five years later, three-quarters maintain at least a 20 percent weight loss. The typical trajectory for someone who starts out obese at 285 pounds, for example, would be to drop to an overweight 178 pounds two years after bariatric surgery, but then regain back up to an obese 207 pounds. This has been chalked up to “grazing” behavior, where compulsive eaters may shift from bingeing, which becomes more difficult post-surgery, to eating smaller amounts constantly throughout the day. Eight years out, about half of gastric bypass patients continue to describe episodes of disordered eating.
Bariatric surgery advertising is filled with happily-ever-after fairytale narratives of cherry-picked outcomes offering, as one ad analysis put it, “the full Cinderella-romance happy ending.” This may contribute to the finding that patients often overestimate the amount of weight they’ll lose with the procedure, and underestimate the difficulty of the recovery process. Surgery forces profound changes in eating habits, requiring slow, thoroughly-chewed, small bites. As you can imagine, weight regain after surgery can have devastating psychological effects, as patients may feel they failed their last resort. Now severe obesity alone may increase risk of suicidal depression, but even at the same weight, those going through surgery appear to be at higher risk. At the same BMI, age, and gender, bariatric surgery recipients have nearly four times the odds of suicide compared with counterparts not undergoing the procedure. About 1 in 50 bariatric surgery patients end up killing themselves, or being hospitalized for self-harm or attempted suicide. And this only includes confirmed suicides, excluding masked attempts such as overdoses of “undetermined intention.”
Bariatric surgery patients also have an elevated risk of accidental death, though some of this may be due to changes in alcohol metabolism. Give gastric bypass folks two shots of vodka, and because of their altered anatomy, their blood alcohol level shoots past the legal driving limit within minutes. Even those who successfully lose their excess weight and keep it off appear to have a hard time coping. Ten years out, though physical health-related quality-of-life improves, general mental health tends to significantly deteriorate, compared to pre-surgical levels even among the biggest losers. Shedding the pounds may not shed the stigma of even prior obesity. Studies suggest that in the eyes of others, knowing someone was fat in the past leads them to always be treated more like a fat person. And there’s a strong anti-surgery bias on top of that, such that those who choose the scalpel to lose weight are rated most negatively (for example, being considered less physically attractive).
There can also be unexpected physical consequences of massive weight loss, like large hanging flaps of excess skin. Beyond being heavy and uncomfortable, and interfering with movement, the skin flaps can result in itching, irritation, dermatitis, and skin infections. In the Middle Ages, starving peasants dreamed of gastronomic utopias where food just rained down from the sky. The English called it the Kingdom of Cockaigne. Little could medieval fabulists predict that many of their descendants would not only take permanent residence there, but cut out parts of their stomachs and intestines to combat the abundance. Critics have pointed out the irony of surgically altering healthy organs to make them dysfunctional-mal-absorptive-on purpose, especially when it comes to operating on children. Bariatric surgery for kids and teens has become widespread, and is being performed on children as young as five years old.
Promoters of preventive medicine argue that bariatric surgery is the proverbial “ambulance at the bottom of the cliff.” In response, proponents of pediatric bariatric surgery have written: “It is often pointed out that we should focus on prevention. Of course, I agree. A strong case can be made that the benefits of bariatric surgery far outweigh the risks if the alternative is remaining morbidly obese, which is estimated to shave up to a dozen or more years off of one’s life. Although there haven’t been any data from randomized trials yet to back it up, compared to non-operated obese individuals, those getting bariatric surgery would be expected to live significantly longer on average. This is a false dichotomy, though. The benefits only outweigh the risks if there are no other alternatives.
The Power of Plant-Based Diet
Before that, like so many others, he tried and failed countless times to lose weight. Any success he achieved was short-lived as the weight he lost came pouring back on and then some. Out of desperation, he decided to have weight loss surgery in 2009. Prior to the procedure he was convinced that it would become like all the other failed attempts to lose weight. Chuck was just 27 years old at the time and didn’t believe he would live to see 30. But then the unexpected happened. Although a critical component, the procedure proved only to be the first step in his journey. In fact, he only attributes 10 percent of his long-term weight loss success to it. By adopting a plant-based diet, he is no longer afraid of regaining the weight as he had so many times before - no more yo-yo dieting! He is thrilled that he is lowering his risk of cancer, heart disease and Alzheimer’s disease, all of which run rampant in his family. The confidence he gained from the weight loss enabled him to pursue his dream of becoming a reporter where he covered sports and news for CBS and later NBC News Radio.