Exercise to Reverse Aging

I'm back to working out and hating it with a passion right now. My muscles are sore and my joints are aching. You know how it goes in the beginning of a new program. We compulsives attack it with a passion and almost always over do it. Well, that's what I've done--six days a week for almost an hour each visit to the gym after being sedentary for almost six months. Bad idea. It is much better to slowly work up to that kind of a regimen and avoid the excruciating pain. You will be far more motivated to make it the life long commitment it must be to stay healthy and younger.

Exercise is indeed the elixir for aging. When we stop moving, we really start dying, and though I'm sore from overworking some muscles not been used for a while, some of the more chronic pains I was struggling with are subsiding because of exercising. The sore muscle pain will subside as my muscles get strong again, and I will have resolved the muscle aches that result from disuse.

We were meant to move--tending gardens, chasing down food, walking from place to place. Today, everything is with in arm's reach. We don't even have to get up any more to switch the TV channel or answer the phone. And most of us wouldn't consider getting somewhere in any way beside our car.

What's been the consequence beside gaining weight and hurting? Without regular exercise, we are perpetually tired and disinterested; we become soft and weak, and we put ourselves on a collision course with heart, brain and lung disease (muscles that also must be exercised).

An inactive lifestyle impacts physical health adversely in four areas-strength, balance, flexibility and endurance. Being sedentary also puts you at risk for a variety of diseases and disabilities.

Exercise is the prescription for maintaining good health. It improves lung, vessel and heart systems, increases muscle strength and bone density, and keeps the body limber. Those who exercise often look younger, have more energy, sleep better, and have fewer medical visits. They also have a positive attitude, because exercise produces endorphins and relieves depression.

Begin with a complete physical exam, so other causes of your lethargy can be ruled out. Discuss exercise with your doctor, who can suggest the perfect program for your physical condition. Even small changes in your level of activity can be beneficial, like adding regular gardening, heavier housework, or chasing grandkids. Start slowly, but build to 30-40 minutes at least three times a week.

Aerobic activity, like walking (with a goal of 10,000 steps daily), swimming, cycling, and dancing, improves overall health and builds stamina, enabling seniors to handle daily tasks and maintain their independence.

Weight training builds lean body mass and increases strength, (promoting self-reliance), and it jumpstarts metabolism (keeping weight and blood sugar in check). Tai chi and yoga are effective for balance and staying flexible (avoiding falls and injuries).

Call the National Institute on Aging, 800-222-2225 to order their exercise video with guidebook ($7.00), and visit www.nihseniorhealth.gov for exercises to try and free information.

Exercise is vital in slowing down and even reversing the impact of the aging process. Greater physical strength is the best medicine for protecting health, staying independent, and keeping that zest for life.

Aspirin--Pro or Con

Aspirin is one of the most studied and commonly used drugs. It has been long credited with reducing pain, fever, and inflammation (credited with causing both disease and premature aging) in the body. Now there is evidence that it lowers the rate of colon cancer and Alzheimers disease, and, because it is a blood thinner, also lowers the rate of stroke and heart attack. When taken immediately at the onset of heart attack or stroke, aspirin can also reduce their severity and save lives.

Tom Klamet in his piece entitled "Benefits of Aspirin" cites the following facts:

•Aspirin officially has a place in the Smithsonian Institute and is a mainstay in just about every family's medicine cabinet and first aid kit.

•A recent study suggests as many as one percent of air travelers suffer from deep vein thrombosis (DVT) due to prolonged sitting during long flights. It's been suggested that a low-dose aspirin taken before traveling any distance longer than four hours can reduce the potential for DVT.

•The National Heart Foundation reports that patients who took low-dose aspirin had a 26% reduction in the risk of a nonfatal heart attack, 25% reduction in the risk of stroke and 13% reduction in the risk of death compared to similar patients who didn't take aspirin.

•A daily low-dose aspirin therapy is commonly prescribed to adults to prevent heart attack and stroke and help improve blood flow to the heart.

•Small daily doses of aspirin have proven to be effective in reducing the chances of mini-strokes (in which clogged blood vessels prevent sufficient oxygen from reaching the brain).

•Aspirin is also used to reduce the risk of heart attack in people with clogged coronary arteries, and in those who've already had an attack.

•The latest advancement in aspirin involves a no-swallow tablet that dissolves through the mouth, thus reducing the risk of ulcers and gastrointestinal bleeding.

•Aspirin may reduce the risk of heart disease in individuals with diabetes.

•Approximately 36% of the adult US population more than 50 million people are estimated to take aspirin regularly for heart disease prevention.

•Aspirin prevents heart attacks and strokes by blocking platelets from forming blood clots. Its anti-inflammatory properties may also play a role in preventing cancer.

•Studies find that aspirin taken during a heart attack reduces the risk of death by 23%.

•Evidence is rapidly growing that shows aspirin can slow the progression of colon cancer, and preliminary data suggests that regular aspirin use may prevent certain cancers from occurring at all.

•Population-based studies report that an aspirin a day will either slow the progression or even prevent dementia, such as Alzheimers disease.

•There is some evidence that aspirin may increase gall bladder motility and thus be effective in treating gall bladder disease.

•An Australian study suggests that aspirin may guard against severe periodontal disease by protecting the fibers and ligaments around the teeth."


Because aspirin is a drug, there can be adverse side effects. When taking adult or high doses, the common ones include nausea, heartburn, upset stomach, decreased appetite, and excessive bleeding.

On a low-dose regimen, there are minimal side effects, and taking coated-aspirin (which shouldn’t be crushed or chewed) is gentler on the stomach. Be sure to take no more aspirin than prescribed and with a full glass of water for proper swallowing, and with milk, food or an antacid to lessen stomach upset.

Adverse reactions to aspirin include hives, swelling, rashes, mouth ulcers, congestion, sinusitis, polyps, itchy, watery or swollen eyes, breathing difficulties like wheezing and persistent coughing, and in extreme cases anaphylaxis.

Allergic reactions have been observed, but generally on rare occasions. Those who are allergic to inhalants and other drugs, and who suffer with asthma and chronic sinusitis are more susceptible.

It’s critical to discuss the following conditions with a physician before taking aspirin: liver, kidney or heart disease, ulcer, bleeding stomach or blood-clotting disorder, gout, fluid retention or high blood pressure, and asthma or nasal polyps. Discuss also any allergies to ibuprofen, naproxen, indomethacin, ketoprofen, nabumetone, oxaprozin and tartrazine.

Elderhostels

This is the perfect time to travel. Springtime is gorgeous and the weather is good throughout most of the world, but the most important reasons for traveling now are the off-season prices and the small crowds, and that is all because the kids are still in school.

My last travel recommendation was a bed and breakfast. If you want to add some some layers to your adventure, consider an elderhostel both for the educational component and the even better prices.

Elderhostel is the world’s largest educational travel organization for adults 55 and older. A non-profit association that has been organizing itineraries for over 25 years, its expert instructors give in-depth lectures, and lead thrilling field trips and excursions in over 10,000 programs in more than 90 countries.

The educational programs delve into subjects including religion, culture, art, food, language, literature, music and history. Participants are led by university professors, academic specialists, museum professionals, and local scholars. There is no homework or exams, but the program prides itself on challenging exploration, great camaraderie, and probing discussions that encourage sharing new ideas and experiences.

The types of programs are varied. “Exploring North America” allows participants to pursue adventure within the borders. Imagine hiking through the Grand Canyon, seeing the Mississippi from the deck of a paddle boat, or investigating black holes at the Space Center in Houston.

Travel to the corners of the world with the international program. Visit Scandinavian palaces, greet Moroccan shamans in Africa, or cross into the Greek Isles to savor Mediterranean cuisine. A cruise ship becomes the classroom in the “Adventures Afloat” program, and if giving service is an interest, there are programs offering the opportunity to help in struggling communities internationally or in the United States.

Lodging is simple but comfortable and can be in hotels, inns, and retreat centers, not just in dorms on college campuses. 95% of the time, rooms are private and have their own bathroom. The cut-rate costs for accommodations, three-course meals, gratuities, insurance, lectures, field trips and cultural excursions are all included.

The value is extraordinary given the excellence of the program and the superior quality of service provided by a well-trained staff that attends to the participant’s special needs and modifies programs for those who are disabled.

Call 877-426-8056 or visit www.elderhostel.org for information about the various programs and to register for your great adventure.

There's Always Hope

A friend sent the story below. I thought it was uplifting and would give hope to those struggling with hard times.

Consumed by my loss, I didn't notice the hardness of the pew where I sat. I was at the funeral of my dearest friend - my mother. She finally had lost her long battle with cancer. The hurt was so intense; I found it hard to breathe at times. Always supportive, Mother clapped loudest at my school plays, held a box of tissues while listening to my first heartbreak, comforted me at my father's death, encouraged me in college, and prayed for me my entire life. When mother's illness was diagnosed, my sister had a new baby and my brother had recently married his childhood sweetheart, so it fell on me, the 27-year-old middle female child without entanglements, to take care of her. I counted it an honor.

'What now, Lord?' I asked sitting in church. My life stretched out before me as an empty abyss. My brother sat stoically with his face toward the cross while clutching his wife's hand. My sister sat slumped against her husband's shoulder, his arms around her as she cradled their child. All so deeply grieving, no one noticed I sat alone. My place had been with our mother, preparing her meals, helping her walk, taking her to the doctor, seeing to her medication, reading the Bible together. Now she was with the Lord. My work was finished, and I was alone. I heard a door open and slam shut at the back of the church. Quick footsteps hurried along the carpeted floor.

An exasperated young man looked around briefly and then sat next to me. He folded his hands and placed them on his lap. His eyes were brimming with tears. He began to sniffle. 'I'm late,' he explained, though no explanation was necessary. After several eulogies, he leaned over and commented, 'Why do they keep calling Mary by the name of 'Margaret?'' 'Because, that was her name, Margaret. Never Mary, no one called her 'Mary,'' I whispered. I wondered why this person couldn't have sat on the other side of the church. He interrupted my grieving with his tears and fidgeting. Who was this stranger anyway?

'No, that isn't correct,' he insisted, as several people glanced over at us whispering, 'her name is Mary, Mary Peters.' 'That isn't who this is.' 'Isn't this the Lutheran church?' 'No, the Lutheran church is across the street.'

'Oh.' 'I believe you're at the wrong funeral, Sir.' The solemnness of the occasion mixed with the realization of the man's mistake bubbled up inside me and came out as laughter. I cupped my hands over my face, hoping it would be interpreted as sobs. The creaking pew gave me away. Sharp looks from other mourners only made the situation seem more hilarious. I peeked at the bewildered, misguided man seated beside me. He was laughing too, as he glanced around, deciding it was too late for an uneventful exit. I imagined Mother laughing. At the final 'Amen,' we darted out a door and into the parking lot. 'I do believe we'll be the talk of the town,' he smiled. He said his name was Rick and since he had missed his aunt's funeral, asked me out for a cup of coffee.

That afternoon began a lifelong journey for me with this man who attended the wrong funeral, but was in the right place. A year after our meeting, we were married at a country church where he was the assistant pastor. This time we both arrived at the same church, right on time.

In my time of sorrow, God gave me laughter. In place of loneliness, God gave me love. This past June, we celebrated our twenty-second wedding anniversary. Whenever anyone asks us how we met, Rick tells them, 'Her mother and my Aunt Mary introduced us, and it's truly a match made in heaven.'

God doesn't make mistakes. He puts us where we are supposed to be.

Ageism is Alive

My mother is 58, has worked at her company for 18 years, and had been promoted regularly throughout her tenure. Lately, promotions to which she was entitled were given to younger workers, often less qualified. We think it’s ageism. What are our options?

Joan’s son

Dear Joan's Son:

Ageism is a bias against someone because of their age. If that bias impacts how an employee is treated, the employer has broken the law. The Age Discrimination in Employment Act (ADEA) protects applicants and employees who are 40-70 years old from employment discrimination based on age with respect to hiring, firing, promotion, layoff, compensation, benefits, job assignments, training, terms, and conditions. The ADEA applies to employers with 20 or more employees, to employment agencies and labor organizations, and to the federal government.

Despite the law, however, ageism has increased from 6-to-8% for workers overall, and from 11-to-16% for workers 65 years and older according to the National Social and Quality of Employment Survey. Because firms are 40% more likely to interview younger applicants, 63% of senior applicants said they’d hide their age and 18% said they’d have plastic surgery before applying.

In the past two years, the U.S. Equal Employment Opportunity Commission (EEOC) has received more than 20,000 complaints of ageism. That number will grow dramatically as Americans, 65 and older, double in population to 70 million over the next three decades, and those over 85 (the fastest growing segment of the population) will surge from 4-19 million.

Though millions of dollars have been paid in settlements, attorneys say discrimination is difficult to prove. Only 1/7 of the cases have benefitted the complainant thus far.

The International Longevity Center (ILC), administrated by Dr. Robert N. Butler, who coined the term ageism in 1968, is publishing a detailed study in February, 2006. Visit www.ilcusa.org or call 212-288-1468 for information.

Read The Older Job Hunter’s Guerilla Handbook by Gunthar Manusson for how to combat ageism, and contact the EEOC at 800-669-4000 to report cases.