| Still
Fighting the Battle of the Bulge |
| In December 1944, as World War II entered its final hours,
Hitler launched a surprise attack on the Allies that was almost
catastrophic. After much loss of life on both sides, the German
assault was finally overcome in January and the Allies proceeded
to terminate the European phase of the war successfully on
May 8, 1945. That historic engagement became known as the
Battle of the Bulge. |
| Today, some 58 years later, our nation is fighting a different
Battle of the Bulge. The enemy in this war is the "Butt and
Gut Syndrome" (BGS), commonly characterized by a beer belly
in men and love handles in women. |
| Now before you brush "BGS" off as just a vanity problem,
pay attention to a report issued by former Surgeon General
David Satcher, citing the dangerous increase of obesity among
Americans. Nearly 2 out of 3 adults in the U.S. are overweight
or obese, resulting in an estimated 1,200 deaths daily due
to weight related illnesses. |
| This adds up to a startling 438,000 Americans dying yearly
from such common killers as heart disease, stroke, cancer
and diabetes. BGS is also a causative factor in osteoporosis
and arthritis. Seniors are especially at risk to this overweight-obesity
epidemic because of metabolic change that takes place as we
age and our tendency to reduce our physical activities. |
| Here's an easy test to see if you suffer from BGS: Are you
on the last notch of your pants belt? Is last year's swimsuit
too tight? Are you unhappy with what you see when you look
in the mirror? I'm not referring to the wrinkled codger staring
back at you. I'm talking about the Butt and Gut Syndrome afflicting
so many of us. |
| But don't despair. "You're never too old to get in shape,"
advises John Glenn, World War II hero who became an astronaut
a second time when he was in his 70s. As reported in a previous
Senior Focus column, studies show that people into their 80s
and beyond can benefit from exercise. This applies even to
couch potatoes whose main exertion is clicking the television
remote. |
| But you say: "I'm too busy to get into an exercise routine."
I'm sorry, but that excuse just won't fly with Satcher who
reported that people can benefit from even moderate levels
of physical activity. Assuming no medical problems, adults
should exercise 30 minutes daily which can be done in 10 or
15 minute intervals daily. Proper diet and nutrition are also
important. We should consume five servings of fruits and vegetables
a day and follow the government's dietary guidelines. |
| Fitness is more than an occasional workout in a gym. Nolan
Crane, who was featured in Senior Focus as Mr. Bermuda 1968,
became a devotee of Charlie Atlas at the age of 14 when he
was a "97-pound weakling." Crane is now an impressive figure
with 21-inch biceps, a 32-inch waist and a phenomenal cholesterol
level of only 61. His secret: "I look at fitness as a way
of life. I eat smart and exercise regularly." Sounds simple,
and it is. You don't have to be an exercise freak to set aside
30 minutes a day. No excuses. Just do it! |
| Now that you're motivated, let's touch on ways to get started
in a fitness program. But first a word of caution. Be sure
to get a medical checkup before starting any exercise regimen,
then set realistic goals to match your personal situation.
Not many of us, even in our prime, could look like the guy
on television with 6-pack abs. Remember, it took many a moon
to grow your beer belly or develop love handles, so go slowly
and build your strength and endurance safely and avoid muscle
soreness. |
| Because there are many variables to consider, only you can
best decide which is best. Some people prefer to exercise
at home. This offers privacy, saves travel time, is flexible
and economical. The down side is very few of us can afford
or have the space for a full range of exercise equipment and
don't have access to professional instruction. Another serious
consideration is the lack of social interaction. Total fitness
involves a mind-body connection and it's especially important
for oldsters not to isolate themselves in their homes. |
| An alternative is to join a facility variously called a
gym, spa, health club or some other fancy name. Modern fitness
centers resemble boutiques offering spandex clothing, hair
salon and tanning. They're a far cry from the old sweaty YMCAs
of yesteryear. Gyms have gone hi-tech with machines that program
you through your exercises to maximize effort safely. You
can choose from a wide variety of programs and amenities to
best fit your needs and budget so take the time to visit a
few. |
| Perhaps the foremost factor to consider is the location.
You're committing yourself to exercising three to five times
a week so you've got to decide how far you're willing to travel.
It makes no sense to join a facility that you won't use because
it's too far away or parking is a problem. Visit at the time
of day you would ordinarily want to workout so you'll be able
to get a feel for the place, the members and whether you'll
feel comfortable there. Most clubs are happy to give you a
tour and free passes to try out their facility. |
| Ask about features that are important to you. Are there
special programs for seniors; what special classes are available
and are they given at a convenient time? Is there a charge
for these activities? |
| Almost all facilities have personal trainers who can develop
a fitness regimen designed for you. Trainers have to be certified
but some have extra qualifications for seniors. For example,
Jonathan Navarro, director of training at Gold's Gym in Herndon,
specializes in geriatrics. Michael Shinsky, an exercise physiologist
at the Health Club of Reston, uses the Exsys Method, which
he says won't let you hurt yourself. Longtime club member,
Sue Carlsos, likes it because "it takes you step by-step through
each exercise. It even tells you how many repetitions you've
completed." Personal training is especially helpful if you
want professional guidance in getting started. |
| Most clubs offer senior discounts and have special promotions.
Before signing any contract, be sure you understand what the
costs will be and what's included. The contract should specify
a grace period in which you can change your mind and get back
all of your money. Be sure it's in writing because verbal
assurances are meaningless. If available, consider a short-term
membership so you won't be bound forever if you have buyer's
remorse. It's usually more expensive, but will give you an
out if you change your mind. |
| An option to solo exercising and club membership is to take
classes at community and county recreation centers and local
colleges. There are also water aerobics and exercise classes
at Reston and Herndon Community Centers. They don't offer
boutique-type amenities or individualized instruction but
they do have a wide array of classes at low cost or are free
for seniors. And there aren't membership fees. |
| Their instructors are usually highly qualified. Navarro
and his colleague, Nancy Lafalce, are volunteer instructors
at the Reston/Herndon senior center. Their strength training
class is designed to increase bone density and metabolism.
I participated in a session and believe me, every senior,
whether fit or not so fit, can benefit from this class. It's
really the best deal around with eight 1-hour sessions for
only $5. Call Tara Fitzpatric at 703-481-4224 to join. |
| Speaking of dedicated people, special mention has to go
to Professor Sue Thompson, Assistant Division Chair in Physical
Education, Annandale Campus of Northern Virginia Community
College. She's one of the early pioneers in developing and
teaching health and fitness programs designed specifically
for seniors. Her students get training in hands-on practice
on participating oldsters. Thompson also heads PEER, the instruction
program of exercise and relaxation. PEER trains volunteer
seniors to lead health and fitness classes in their communities.
As a Virginia state college, NOVA classes are free or have
a minor fee for seniors. Call Thompson at 703-323-3279. |
| To help in your personal Battle of the Bulge, I urge you
to get a copy of one of the best fitness books available:
"Exercise: A Guide from the National Institute on Aging."
It's free but takes about a month to receive. Just call 1-800-222-2225
and ask for NIH Publication No. 01-4258, Revised June 2001.
I guarantee this book will motivate you to give up Big Macs,
french fries, Monday night pizza and high calorie munchies.
Who knows, maybe you'll even be able to stay awake to see
the end of the game. |
| Bill Wohlfeld can contacted at billw@observernews.com |
