Dr. Curtis McElroy

Author: docmac

  • Achieving Fitness Over 40 For Women

    Women’s fitness over 40

    Without a doubt women’s fitness over 40 is a topic of discussion in most doctor’s offices, women’s groups and between friends.  You may not know it but it really is.  But how you ask?  You’re in those groups, you’re on the phone with your friends and you visit your doctor.  You don’t hear them talking about a woman’s fitness over age 40.

    But they are, in subtle ways.  Women may complain about not being able to climb stairs any longer because of painful knees.  You may hear talk of a friend with heart disease or high cholesterol.  An acquaintance may have be diagnosed with diabetes or high blood pressure.

    How is this related?  Because fitness over 40 programs and routines will help to decrease your risk of stress and age related illnesses.  Increased physical fitness will help to create the muscle strength to support joints and decrease pain related to arthritis.

    Unfortunately 60% of women in the US don’t get the recommended amount of activity.  And 25% aren’t physically active at all.  These statistics are slowly raising the number of women who suffer from stress related diseases such as heart disease, stroke, high cholesterol, high blood pressure, and diabetes. 

    Women’s fitness over 40 programs don’t begin in the gym however.  Women must first come to terms with the idea that physical fitness doesn’t mean that you are pumping iron, becoming Mr. Universe or training for the Olympics.  Physical activity is only that activity that raises your heart rate and breathing for 30 minutes.  That may mean walking quickly for 30 minutes in the neighborhood, jogging, biking with the children, rowing, treadmill in front of the television, bouncing on an exercise ball or using a trampoline in the house.  The goal is to improve your physical fitness and health – not train for the triathlon.

    The first real step for a women’s fitness program, is to address lifestyle changes that might impact your ability to start a program.  Things like diet, nutrition, and habits.  One of the most dangerous habits is smoking.  Smoking will negatively impact your ability to use your lungs, you do damage on the cellular level to your lungs and the CDC reports that 295 out of every 100,000 deaths are attributable to smoking damage.

    Another step in your women’s fitness over 40 program is to incorporate more fruit, vegetables and whole grains into your diet.  If you have trouble imagining how to do that you may benefit from a couple of consultations with a dietitian who can help you slowly ease into a healthier diet.  Five to seven servings of fruits and vegetables, 8-10 glasses of water and decreasing the amount of white flour in your daily diet will go a long way to improving the way that you eat.

    You may not know it but your teeth also play an important part in your program.  With some simple flossing and brushing you significantly reduce your risk of heart attacks and strokes that have been strongly linked to the bacteria that grow within your mouth.  In a retrospective study researchers found that a statistically significant number of patients who suffered a stroke also had a mouth or tooth infection or high build up of plaque in their mouths.  Flossing and brushing just may save your life!

    What you may have thought of as the most important piece of the women’s fitness over 40 program, the exercise routine, is actually the icing on the cake.  Exercise is important but it is the roof over the house that keeps you dry.  Exercise depends upon the structure of nutrition, diet, and daily habits to improve your health.

    Your women’s fitness program can consist of cardiovascular and strength training.  Cardiovascular training can include biking, jogging, walking, swimming, trampoline, exercise ball or jump roping.  And this program need not be consistently the same thing.  That’s only boring.  Mix the exercise up a bit and do it with friends.  You’ll have more fun and you’ll stick with it longer.

    The strength training aspect of a program should never be performed on consecutive days.  In other words, if you do it on Monday don’t do it again until Wednesday.  Two or three days a week, strength training can be done at home with hand weights and a DVD program or at the gym.  The choice is yours and how it fits your lifestyle.  Incorporating strength training will decrease your risk of osteoporosis, improve the support of your joints and give you a more shapely figure.
    RESOURCES
    US News: Smart Fitness for Grown-ups: a 10-week workout routine
    http://health.usnews.com/health-news/diet-fitness/articles/2009/04/10/smart-fitness-for-grown-ups-a-10-week-workout-routine

    AskMen: Top 10 Exercises for Guys over 40
    http://www.askmen.com/top_10/fitness/top-10-exercises-for-guys-over-40.html

    Vanderbit University: 12 Week Do-It-Yourself Fitness Program
    http://healthandwellness.vanderbilt.edu/files/hpDIYFitness.pdf
    BodyBuilding: Beginners over 40 workout
    http://www.bodybuilding.com/fun/over_40_beginner_program.htm
    Prevention: The Essential Over 40 Workout
    http://www.prevention.com/fitness/strength-training/lose-weight-essential-over-40-workout

     

    ShapeFit: Fitness over 40 – 10 Tips to Get in Shape and Stay Fit As You Get Older
    http://www.shapefit.com/fitness-over-40-10-tips.html

     

     

     

     

     

     

     

     

     

  • What Does It Take To Be Fit After 40

    What Does It Take To Be Fit After 40

    Physical fitness over 40 is really not too different from physical fitness at any other age. 

    The real difference comes in when you believe you are still 16 and can leap tall buildings in a single bound.  In other words, getting back into shape takes a bit longer and requires a bit more energy than when you were 16.

    To define physical fitness means to be in good shape or in good condition. 

    People who are in good physical shape can carry out daily tasks without too much fatigue and with enough energy to perform leisure time activities. 

    Your physician will define physical fitness by the cardiovascular measurements he can take in the office, such as pulse, respirations and blood pressure.  He’ll also use measurements of weight, body mass index and muscle mass.

    A trainer may define physical fitness using some of the same parameters but with the addition of muscle strength testing, cardiovascular endurance and body composition. 

    But what really is physical fitness and how do you define that after the age of 40?  Is 40 really a magical number?  In realistic terms it isn’t magical at all.  However, there are many people who will tell you that their metabolism noticeably slowed, their joints were noticeably stiffer and they gained weight after passing their 40th birthday.

    Physical fitness to the human body is what fine-tuning is to a racing engine. You can perform up to your potential and can help you look and feel your best.  It is the performance of the heart, lungs and muscles of the body in tandem with each other.  It’s important to remember that our fitness has individual qualities that vary from person to person.  It is influenced by your age, heredity, habits, physical fitness program, eating and sex.  There are several factors within your power to change: habits, exercise program and eating habits.

    To define physical fitness over 40 you have to determine your goals and aspirations. 

    If you’ve been a couch potato for 10 years you may never compete in the senior Olympics.  But, if you develop a reason to pursue and continue an exercise program you just may compete.

    The most important piece to define physical fitness over 40 is the motivation and reason why a person would pursue activities and set a goal for physical fitness. 

    Your reason ‘why’ will carry you through doubts, disappointments, and injuries.  If you develop a reason ‘why’ you’ll get through to a state of physical fitness.

    A physical fitness program is a life-long commitment of time and effort.  This is something you must do without question, like you would brush your teeth or shower.  And, unless you are thoroughly convinced of the benefits of physical fitness and you have a reason to exercise daily you will not succeed.

    If you are beginning a physical fitness program you should always consult with your doctor to be sure that you are able to complete the program and don’t have any underlying issues that may impact your progress. 

    Your doctor will also help you to develop a beginning program that will meet your current physical fitness abilities.

    RESOURCES

    World Health Organization Europe: Physical Activity and Health in Europe
    http://www.euro.who.int/__data/assets/pdf_file/0011/87545/E89490.pdf
    Circulation: Exercise and Physical Activity in the Prevention and Treatent of Atherosclerotic Cardiovascular Disease
    http://circ.ahajournals.org/content/107/24/3109.long
    Fit After 50 Women’s Health Magazine: How to Define Physical Fitness
    http://www.fit-after-50-womens-health-magazine.com/define-physical-fitness.html
    Mens Health: 10 Standards to Assess Your Fitness Level
    http://www.menshealth.com/fitness/assess-your-fitness-level
    The American Journal of Clinical Nutrition: The Evolution of Physical Activity Recommendations
    http://ajcn.nutrition.org/content/79/5/913S.long
    Center for Disease Control and Prevention: A New View of Physical Activity
    http://www.cdc.gov/nccdphp/sgr/ataglan.htm
    ShapeFit: Fitness over 40- 10 Tips to Get in Shape and Stay Fit as You Get Older
    http://www.shapefit.com/fitness-over-40-10-tips.html

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

  • Diabetic Foot Care

    Diabetic Foot Care

    Giving daily attention to the condition of our feet is important for all of us; however, it is critically important if you have diabetes.

    Individuals with diabetes typically will develop peripheral neuropathy and peripheral vascular disease. This can be avoided with good glucose control and lifestyle changes to improve your overall health. The poor blood sugar control leads to nerve damage over a period of time.

    Frequently, individuals with diabetes do not take their disease seriously until the long term effects of uncontrolled glucose levels start to occur. Initial symptoms may be tingling, burning, numbness and pain in the lower extremities.

    These symptoms start in the toes and progress to involve the entire foot, lower leg and eventually the hands.

    The decrease in sensation to touch and injury of the feet can lead to severe infections requiring surgery and possibly amputation. So it should be clear the importance of proper glucose control followed by proper foot care to catch potentially serious problems early.

    Maintaining a daily foot care regimen will be the best prevention method you can possibly do.

    What this comes down to is understanding that taking extra precautions is extremely important for your diabetic foot care health.

    Keeping your feet in tip top condition is a matter of checking your feet more often. Each day you want to check your feet for cuts, blisters and any abnormal looking redness. If you have trouble bending your feet up, use a small mirror to see the bottom of your feet properly.  Any time you notice anything out of the ordinary be sure to set up a doctor’s appointment right away.

    As a diabetic your foot nerve endings might be damaged, this is why it is recommended that you always use warm water to soak your feet and not hot.  Wash your feet gently with a mild soap, baby soap is perfect to use. Pat your feet dry, do not rub or cause any excessive abrasions.

    Using a good quality natural foot care lotion will help your skin stay soft, just don’t put the lotion in between your toes as this might encourage a fungal infection.

    Wear a clean pair of socks each day and many doctors now recommend using diabetic socks.  These are great especially if your feet tend to get cold during the night. Make sure your socks are not too tight so they don’t restrict your circulation.

    Before you put your shoes on in the morning always check them inside to make sure that they are dry and that there are no stones inside. Preventing any type of sore or cut is crucial to your foot care health. When you are at home always wear slippers around the house and don’t walk barefoot.  Again prevention is your aim here.

    The diabetic food care routine described here is easy to follow and will effortlessly become a habit in a short amount of time. Along with your new routine just properly managing your diabetes with help keep you healthy.  Make sure your sugar levels are correct and always take the time to get regular checkups with your doctor or health care practitioner.

     

Copyright @ 2017 DrCurtisMcElroy