I've Been Rejuvenated!

     Well, rejuvenated  could be applied to many topics but I want to relate it to my health.

     I turned 75 this year and a year ago at this time I wasn't doing very well. I was having problems with my right leg. The symptoms were general and non specific , but I was definitely in pain and the leg had become weak. I had trouble getting out of  chair. I thought this is it. I'm facing a disaster. At the best, a cane might help. I even looked at canes in the store. I also had problems getting up off the floor. It was an effort.

    Now in March last year I finally booked in for some physiotherapy. The diagnosis they gave me made sense. The prescription of stretching and exercise made sense. They sent me on my way and I was to do what I was told. So do you think I did what I was told? No! I was to do 12 reps 4 times a day. I didn't do it. Once a day but not 4 times. Guess what? I didn't have much improvement. It finally occurred to me that when she said 12 reps 4 times a day, she meant it.

   I started to do more stretches and exercise. I started  to see improvement. I worked harder. You guessed it . I improved but I was still not back to normal.

   Now I was 75 so I thought some of the problems were due to aging and they could be. But does aging have to be an excuse? I had to push myself up out of a chair. Getting up off the floor was a huge problem.

    I found some more exercises to do. Now I am proud to say I get out of any chair without using arms. I just pop up out of the chair. I also get up off the floor just using legs. No hands Ma!

   So I proved to myself that old age was not my problem. I was probably slowly sliding into this condition over a number of years. I can't remember when I started needing assistance with arms to get up or out of a chair. Yes, I know other things could come along but I am very happy I put in effort to get back into shape. Shoveling snow is much easier this winter. Skating goes better. Last year I quit walking altogether. This winter I do lots of walking and at a very brisk pace.

   I am going to keep working at this because I feel much better when I'm stronger.

 

1000 Kilometers!

     As most of you know, my goal is to ride  my bike minimum of 1000 km (625 mi) per summer. Today I reached that magic number. In fact, when I got home today it was 1001.97  kms. 

     What am I going to do now? Quit? Never! I will continue riding until the weather shuts me down. I hope to ride at least another 100 km. One year I even made one ride in early December.

     Making my goal this year was a bit of a challenge. We had a lot of cold and wet weather. You always think it will get better so you wait . I got very little distance ridden in April, May, June and July. We had a perfect August so I rode about 500 km . I had a problem with a leg muscle so for a while riding was a challenge.

This old bike has rolled 9000 km (5625 mi)

    So I'll ride until snow, ice and low temperatures stop me. Then I will think about riding next year.

Exercise and Alzheimer's

     If you Google exercise and Alzheimer's you will find all kinds of sites discussing the topic. It has been long thought that exercise can delay the onset of Alzheimer's and bring about improvements once somebody has Alzheimer's. About 900  studies have been done on exercise and Alzheimer's. None of these studies had a clear idea as to what actually happened to bring about improvement. They just find that there is some evidence that improvement occurs.

    I had read something on the Internet the other day on this topic but did not finish the article. This morning there was a column in my paper that filled in what I missed. The memory part of our brain keeps on producing more cells. The trigger for growing the new cells is exercise. So this is one of the first times that they have been able to put together a more concrete cause and effect. 

    Now there are various forms of dementia. Loss of memory is one of the factors. If memory can be increased by growing new memory cells some dementia could be alleviated. There's still lots more tricks that dementia throws at us.

    In the "Secret Life of the Grown-up Brain" Barbara Strauch deals with the topic.

    The Ontario Brain Institute has just mined 55 different studies on the effects of exercising. Recommendations advise that we exercise over a lifetime for 150 minutes a week.

    So there we are again! More reminders of the value of exercise.

All Old Guys should Walk

     All old guys should walk daily for exercise and good health.

     A few nights ago I did my walk and wrote on Face Book that I had just got in from a refreshing walk. One of my friends replied in a joking way "sick."  That got me thinking a little more seriously about walking.

    Once cycling season ends for me I start a nightly walking routine. Sometime in the evening I do a 30 minute walk. It's thirty minutes because that's what my route takes. I try to go out even when the weather is rather nasty. If I get a little soft then I tend to stay in so I keep on walking.

    Walking is always considered to be an excellent form of exercise. From walking you get some conditioning and strength building. Walking is very safe and has a low rate of injuries. After that you get fresh air and a whole lot of tension relief. 

    Walking can be suited to each individual. I walk by myself most of the time so I can set my own pace. I walked this afternoon because there's some ice on the sidewalk and you can't see it at night. I happened to notice an awful lot of sea gulls flying over. I stopped and watched . There were literally thousands of birds that flew over. It appeared that they were mostly young of this year or from last year. So my point is you can do different things on a walk. I also stop for geese, swans and chickadees! Once in a while I do walk with people and it is pleasant.

    Since I've lived in the same neighborhood for many years I like to stop and visit with people. Unfortunately, very few people walk. So I always say, "It's only me and the bad guys out there." I believe that if people are out on their streets it makes for a much safer community.

Not today's walk but I've included the birding part

    So I jokingly say "guys" but I would never forget the gals. The same thing goes for everybody. Walking is very beneficial.

Cycling Season Starts

       Skating season finished last Tuesday. so what comes next? Cycling! Actually for me cycling started about a month ago. April can be an excellent month for cycling or terrible. This year was so so. I got in about 80 km of cycling.


      As I've described in a previous post, I do at least 1000 km of cycling per summer. Our city has an extensive system of bike trails. All my cycling is done on the bike trails.


     I cycle by myself. I find it easier to concentrate on the trail and travel at my own pace. You can travel in your own little world. However, if there's any reason to stop and visit, I won't miss it. Tonight I stopped to see if I could find the frogs at the side of the trail. 

    Along with the thrill of cycling comes the headache of flat tires. I haven't had a flat for six years so this is my year. I had a flat a few nights ago and walked 5 km home! I think the only solution is to buy a new tire and tube. Safety is an issue. As you see I wear a helmet and have worn one for twenty one years. It's also important to keep the bike in repair . I hit speeds of 55 kmh (downhill that is)and you don't want something to happen at that speed or any other speed. I have a fair number of road rash scars.

Red, the mechanic , in action.

Do you think I'll make it?

     So I'm off to set my goal of at least 1000km for this summer. 

Ice Skating Finished for the Season.

       Last Tuesday was our last skate of the season. We started skating on the first Tuesday of September and finished on the first Tuesday in May. It was a most enjoyable season.

Ready to go.

      In our city we have senior skating twice a week at one of the local arenas. Seniors are anybody 50 plus. We skate for an hour and then it's time for coffee and a good visit. The skating groups are very supportive of one another. We have a picnic in June  which gets the group together once in the summer.  


     We have from 10 - 20 skaters of various ages and abilities. Our oldest skater is 89. 

Still a strong sporty skater at 89.

      So I will get busy with looking after my yard and garden to keep me fit and out of mischief.


      

Old Guys Should Have a Paper Route

     Well, what in the world is he talking about now ? Paper routes are for kids!


    Well, not so fast . Work with me for a few minutes . After being retired for 12 years I decided I would like to do something different . Now I'm busy with many activities ...volunteering, reading , cycling , skiing , gardening , birding, listening to music . I didn't need something else to do . I just wanted to do something that I hadn't done before .


     So, I looked around for something which wouldn't interfere too much with my other activities . About the same time I thought needed something to get me out of the house in all kinds of weather because I was becoming too soft. So why not a paper route?


     I waited until a route became open beside my house . I started on Jan.2, 2009 . The day was minus 30 C with some wind . What luck! I was pleasantly surprised to find that I was very comfortable in these conditions. I have never been cold . I am always too warm by the mid point of the route. I found other pleasant surprises . I look forward each day to doing the route . I get exercise . I meet and visit with my neighbors . I get tips for good service! Wow! I'd never had a tip in my life . The routine was new so I had to learn to watch for instructions about changes in the route . The pay slip was a real riddle to figure out.


     Saturday and Sunday mornings I can deliver early ...before 7AM. I am a morning person so this is enjoyable .


      Some things give you a good laugh . I was on a step one day and heard a little kid inside saying ,"Paper man! Paper man! Paper man!" That little kid will be mixed up for life .


     Sure there are a few downers . Flyers are a pain . The weight was much more than I expected so on heavy days I do the route in two sections. Sometimes it interferes with other activities .


      Over all, the experience has been well worthwhile . Now, to say all old guys should do paper routes is a bit much . However, there is a positive aspect which is well worth while.

ALL OLD GUYS SHOULD CYCLE

    Well, I admit I just wanted to get your attention so I could tell you about my cycling ! But that will come later . First , my heading begs for some explanation . I'm not going to leave out the female side . Second , I play fast and loose with the term "old." Let me keep age to retirees .


      I like cycling for a number of reasons . I'm sure other people would benefit from some of the same things .


     Cycling gets me out of the house . There are many good reasons to stay out of the house . Staying in the house leaves you vulnerable to being conscripted for many tasks such as dish washing , vacuuming or listening to an unwanted rant .


     Cycling gives me the opportunity to practise my falling techniques. As a senior one must be up on the tumbling abilities so that you don't get injured in a fall !


     Cycling leaves you open to many interesting opportunities . Quite often one will meet others on the trail who are more than willing to visit. Sometimes your mileage is greatly curbed by this visiting. Many interesting sightings are encountered out on the trails such as moose, deer , coyotes , foxes , ducks . geese ,beavers ....


     On a more serious note cycling gives us lots of fresh air and exercise .These good things benefit our health both mental and physical.


     I try to ride a minimum of 1000 kilometers per summer . Most of the time I exceed this goal and have at times reached 2000 km in a summer. All this is done on bicycle trails within our city which has about 100 km of paved bike trails. The mileage might seem large but it's not hard to do . If you average 20 km/hr it only takes 5 hours to do 100 km so 1000 km only takes 50 hours of riding . Now the visiting and scenery viewing will greatly add to that time .


     I tend to ride by myself. It's easier and safer to ride as an individual . You can also ride when you have the opportunity instead of waiting for someone else to get ready .

     As much as I like riding with my daughter , it meant that there were times I would not get away as I was waiting for her to get ready , My only serious accident occurred when I was riding with her although it was not in any way her fault .


      I highly recommend a good electronic odometer . You can get yourself hooked into cycling when you keep track of distance and times . The new electronic odometers have a high degree of accuracy.


       I ride a middle quality mountain bike but there are many excellent bikes to choose from . Make sure that you distribute your weight on hands feet and butt. This makes for less bodily discomforts . I have worn out two bikes . I don't like to rely on too many repairs as safety is a very important issue . So when things start to fall apart I buy a new bike . They last about 10 000 kilometers . A set of tires lasts about 3000 to 4000 kilometers .You want to ride a very reliable safe bike .


    I really think that seniors especially can benefit from cycling . Exercise and fresh air does us good, and we also enhance our balance.


     So I receive much pleasure and satisfaction from a lot of summer cycling. I hope you will enjoy some of the pleasures of cycling as well.