Tag: Green Card

Time – Like the flick of a finger.

Five years has just gone by in a flash.

A few weeks ago I was speaking to Larry, one of our lovely neighbours who, as with me, is the wrong side of 65 (as with me, by quite a lump) and he was bemoaning how more quickly time seems to pass by the older one gets. It had never previously crossed my mind but in that instant I knew exactly what Larry meant.

For today I have been a Permanent Resident (aka Green Card holder) for precisely five years. And in seven months time I will be 72 years old. Where did it all go!

So it seemed very appropriate for others who are staring at their ‘senior’ years to republish an item that recently appeared on the Dr. Sinatra website. It is all about the amazing benefits of regular exercise.


To Live a Longer Life, Even Moderate Exercise Gives You Big Benefits

by Dr. Stephen Sinatra
Filed Under: Heart Health, General Health
Last Reviewed 02/29/2016

As you know, exercise is essential for your heart and overall health. Now, a new study published in the journal Medicine & Science in Sports & Exercise has quantified the powerful impact exercise can have on the length of your life.

For this study, researchers looked at data collected in the National Health and Nutrition Examination Study which included 3,000 participants ages 50-79. All of the study participants wore highly sensitive activity trackers, called accelerometers, for seven days. Then, they compared the participants’ activity levels with recorded deaths during the following eight years. What they found is that the participants who had the lowest level of activity were five times more likely to have died during the follow-up period than those participants who had the highest activity level. Those with the lowest level of activity were also three times more likely to have died than those who had moderate activity levels.

There’s no question that inactivity is a prominent risk factor for many health problems, and even minimal amounts of regular activity can have immediate benefits. Plus, for seniors the benefits of exercise go far beyond good cardiovascular health, increasing strength and flexibility so you can stay independent in your senior years.

What Type of Exercise Should You Do?

My answer is always the one that you will enjoy and stick with for the long-term—whether it’s walking, tennis, dancing, swimming or another activity you enjoy. My personal favorites are pilates and yoga, which are good for range of motion, flexibility, and strength.

But regardless of the type of activity you choose, here are some tips to get you started:

  • If you haven’t exercised in a long time and you have a medical condition such as osteoarthritis or cardiovascular disease, talk to your doctor about what kind of limits you may need to abide by. You don’t want to take on more than your body can handle. Also, consider having your feet checked for irregularities that require shoe inserts.
  • Start slowly and pace yourself. Should you experience shortness of breath or pain in your chest or arms, see your doctor as soon as possible. If you feel ill, stop. If symptoms persist after 3–5 minutes of rest, seek medical attention immediately. Symptoms may occur up to an hour after exercising, so be mindful of how you feel as you cool down and resume your regular activities.
  • The joints, ligaments, tendons, and muscles aren’t as forgiving as they were when we were younger, and they require an appropriate level of training. If you train with weights—even light ones—you must use correct form to avoid microtrauma and aggravation to joints. A personal trainer who is experienced in working with middle-agers and seniors can help with this. Long term, strengthening the muscles around ailing joints can help reduce pain.
  • Warning signs that you may be doing too much exercise include light-headedness or dizziness, palpitations, jaw pain, tingling or numbness in the arms, a tight feeling in the lungs, and shortness of breath (being unable to carry on a conversation).

Now it’s your turn: What are your exercise goals?

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 And to close this post with nothing at all to do with exercise but everything to do with loving a dog, here’s a picture of Brandy taken on Tuesday morning.

Very good exercise for the heart! :-)
Very good exercise for the heart! 🙂

Welcome Home

Sharing the truth of who each of us really is!

I subscribe to Christine’s blog 350 or bust.  As the home page declares, Christine is “a mother, an educator, and a former registered nurse, concerned about climate change.”

Being a follower of Christine’s blog I automatically received an email on Tuesday about her latest post.  This is what that email said,

It’s TED Talk Tuesday on 350orbust. Here’s a fascinating TEDx talk by South African trainer and speaker Bruce Muzik whose “passion is having people experience unprecedented freedom and happiness, through being Authentic.

To be perfectly honest, it didn’t strike me as something that I would watch anytime soon.  However, fate decided to intervene!

Because yesterday, Wednesday, I went up to Portland for an interview today to convince the authorities that I was safe to have my US Residency renewed (aka Green Card).  So last Tuesday, when I was writing these words, I thought I would just grab something quickly for today’s post.  Christine’s TED talk seemed an easy answer.

I started to watch the video and within just a few minutes was overwhelmed with Bruce Muzik’s story.  At the 7 minute mark I paused the video and wrote these words.  The title of today’s post comes from the video just a moment after the 7 minute point.

While the video is about Bruce confronting his inner fears over his racial prejudices, and is no less moving for doing that, there was another message surfacing in parallel in my consciousness.

As I wrote not so long ago under the title of Going beyond the self, “the human psyche lives in a bubble of delusion.”  In the same way that Bruce had to cast aside his delusions and embrace the reality of black people, we have to cast aside our delusions about the way the world is heading.  Which is why Christine’s title How Our Secrets Steal Our Lives was just perfect.

So without further ado, here is that speech by Bruce Muzik. Twenty minutes of pure, gorgeous inspiration.

Want more? Bruce has a blog here.