MISSION STATEMENT: Welcome to my Blog! My goal with this blog is to inform and to inspire my sixty plus readers! You are never to old to exercise! Keep moving! All opinions, thoughts and statements are mine based on 70 years of living! Injuries and surgeries past and present will be discussed! If I recommend a product or a lifestyle change it is something that I myself have used or have experienced! All nutrients and supplements I recommend may appear to be harmless but please check with your MD! Some may interfere with your current medications! This blog will be ongoing! Posts will be made when I feel I have worthwhile opinions, thoughts and statements! I may go back and review past posts to make changes if I feel necessary! Before undertaking any exercise routine please check with your health care provider!






Wednesday, November 18, 2015

HYPOTHYROIDISM

Fatigue, lack of energy, weakness, cold intolerance are symptoms of Low T which I have been diagnosed to possess! These are also just some of the symptoms of Hypothyroidism or an underactive thyroid! The main purpose of the thyroid is to " run the body's metabolism"! Other symptoms include dry hair, constipation, hair loss, muscle cramps and aches, depression, memory loss, abnormal menstrual cycles and decreased libido! Low thyroid function has been associated with lower testosterone! Causes can be as simple as a lack of iodine in your diet, inflammation, or the cause could be more complex! There are potential complications of hypothyroidism! I was diagnosed with borderline hypothyroidism! I will be rechecked in six months! If hypothyroidism is suspected it can be confirmed with blood tests measuring thyroid -stimulating hormone, TSH, and thyroxine levels! At sixty plus annual visits to our doctor is a necessity! Please Google hypothyroidism for more information! I hope this post helps!

Thursday, September 17, 2015

HEALING

The body has an amazing ability and capability to heal and repair itself even at sixty seven! My first advice is to avoid injury by warming up and stretching! But sometimes age takes it's toll! I had mentioned I have a torn meniscus which according to my MD needed surgery. He also told me I could continue my leg exercises but limit any movement to thirty degrees; such as leg extensions! This was in Feb and I heeded his advice, presently my meniscus is feeling quite well! I have read that the meniscus in some cases has the ability to repair itself! I can now walk fourty five minutes without discomfort which I could not do several months ago and I am also able to jump rope moderately! My most recent issue is shoulder impingement which was diagnosed on Sept 10th! Very simple stretching movements between sets at the gym and at home, icing when I am able and sometimes taking NSAID's hopefully will heal and repair my shoulder! Do seek medical advice if any pain and discomfort persists!

Friday, September 11, 2015

SHOULDER IMPINGEMENT

The verdict is finally in! I needed to heed my own advice and consequently sought medical advice after several months of discomfort! A visit to an orthopedist, a shoulder specialist, three sets of X rays confirmed I have rotator cuff impingement! As mentioned in a previous post this was one of several conditions I had mentioned I may have! It was not bicep tendonitis, bursitis or a feared rotator cuff tear! Impingement is where your tendons are compressed or impinged during shoulder movements resulting in discomfort! The cause in my opinion may be years of overhead movements from various activities. Treatment is simple: ice, basic stretching exercises that target the area and OTC pain medication. I always stretch and hold between sets of exercises, now I will hold longer and repeat more often. Temporally I will eliminate overhead exercises! I did receive a cortisone injection.

Monday, August 31, 2015

BICEP TENDONITIS

Discomfort located in the front of my left shoulder and upper arm may be bicep tendonitis and not solely a shoulder issue! BT is an inflammation of the tendon around the long head of the bicep muscle. Some bicep tendons connects the bicep muscle to bones in the shoulder and hence my self diagnosis of strictly a shoulder issue since I have had shoulder issues previously. BT is caused by wear and tear of the tendon by repeated overuse and aging. BT could be accompanied by rotator cuff tears or lesions. Icing after exercise and heat before exercise is recommended, warming up properly, stretching, avoiding exercises that my be harmful to the area and massage all may be helpful! I will also take an NSAID's if needed! If the discomfort persists for 2-3 weeks I would recommend  going to an MD for further diagnosis and treatment! My discomfort has been longer then 2-3 weeks so I need to heed my own advice!

Tuesday, August 18, 2015

WEIGHT GAIN & WALKING

The ability to gain weight as we age is indisputable! Coming back to Atlanta from two weeks in NY I had expected to gain from six to ten pounds! I had not only expected but had planned for the weight gain! My only weight resistant exercise that I engaged in was getting out of bed and lifting my knife and fork! I basically ate and rested my body, hopefully to give my joints, bones and muscles a vacation. To my disbelief I had not gained any significant weight! Although I did lose some muscle mass! The only reason I can attribute my lack of weight gain to- was WALKING! ALOT! Every visit to a beach meant walking approximately three miles in the surf, on the wet sand and mixing jogging with walking, mainly walking! Despite the bagels, pizza, Carvel, Ralph's Italian Ices, Italian meals, hero sandwiches, bakery goodies, I managed to keep my weight stable! If this total lack of regard for my calories continued beyond two weeks, I would admit I would have a problem! Now it's back to the gym! The bottom line: So even on vacation KEEP MOVING!

Wednesday, July 8, 2015

CORTISONE

My knee is actually feeling better, meaning, less discomfort! My meniscus tear possibly has healed to some extent due to self induced physical therapy! A series of exercises mentioned in a previous post where I do not go beyond thirty degrees! I opted to delay meniscus surgery, continue my exercises and I received a cortisone injection this am to reduce inflammation! I fully realize that cortisone is not a problem solver! I have basically a wait and see approach!

Thursday, June 18, 2015

MENISCUS

As previously posted on 1/30/15, I was diagnosed with a "complex tear" of the meniscus and surgery was recommended! I wanted to wait until the Spring/Summer! In the meantime I continued my leg exercises which consisted of: leg extensions, seated leg presses, seated ham strings curls, the glute machine and free squats on a bosu ball holding a weight plate! The key is that I did not go past thirty degrees as suggested by my orthopedist on every exercise, 15-20 reps and low weight! I am now doing things like walking 30 minutes which I could not do 2-3 months ago! I have read that a torn meniscus can heal itself depending on the severity of the tear! My tear was not a sudden trauma but years of wear and tear! My doctor suggested other courses of action which he did back in January but I opted for surgery then because of the discomfort! I will continue my course of self induced physical therapy which also includes ice after working out and heat before working out! Hoping for the best!

Sunday, June 7, 2015

EXCUSES: "DEBUNKING THE REASONS NOT TO EXERCISE"

A reason not to exercise is like an opinion -- everybody's got one.  This article in Coastal Sports & Fitness comes up with five, and then debunks them.  Sorry that the link doesn't take you right to the page, but the mag is online as a PDF, so I'll give you the page number: 16.  Like exercise, it's worth the trouble.
http://coastalsportandwellness.com/wp-content/uploads/2014/01/Jan-Feb-2015-new.pdf

Tuesday, May 19, 2015

JOINT PAIN

It comes with age; years of wear and tear! Shoulder pain, knee pain, elbow pain, wrist pain! As you age you lose synovial fluid, a joint lubricant. You also lose flexibility! Also a form of arthritis may be occurring. I have been to physiotherapists, chiropractors, DO's, orthopedists! An acupuncturist may be next! I fully accept assorted discomfort will never be gone! I adjust! My running days are long gone! Lighter weight, higher reps at the gym! Stretching! I have taken chondroitin/ glucosamine as mentioned in a previous post, with no results, I will try again! I have Googled and called products advertised on TV such as Arthri D, Supple and posted my opinions! The major negatives: auto-billing and expensive! I will try to heal with self induced physical therapy for my torn meniscus! It's worth a try! I ice and take ibuprofen or naproxen when needed!

Friday, May 15, 2015

SWIMMING

" Swimming is the perfect sport to help you stay in shape. This is especially true for the older population. As you age, your motivation to exercise may decline often due to various aches and pains that may arise as a result. Those discomforts can be further aggravated by high impact sports such as running. However, not remaining active will lead to a loss in strength and flexibility, as well as weaken your immune system, making you susceptible to catching a cold or the flu. In fact, a lack of exercise over time will most probably cause your aches and pains to increase! 
Swimming is a low impact sport that provides a great full body exercise regimen. Swimming not only builds muscle strength, it also offers a great cardiovascular workout at the same time-without the damaging effects of high impact sports."  Like all physical undertakings, especially if you have been inactive, please seek out medical advice!
The above quote was from a regional magazine: Coastal Sport & Wellness, located in South Carolina, entitled " But I'm too Old to Swim" !!

Wednesday, May 6, 2015

PANERA BREAD

I was always under the impression that whenever and whatever I ate at Panera Bread was basically healthy! Wrong! I congratulate them for admitting their mistakes and are willing to delete up to 150 harmful ingredients and replace them with healthier items! People over sixty have been ingesting bad chemicals for decades, we don't need to add fuel to the fire!

Tuesday, April 14, 2015

KINESIOTAPE

Purchased yesterday, wore yesterday, wearing now! I went to the gym this morning and had them in place on my shoulder before I started my shoulder routine. I had mentioned shoulder discomfort in a previous post and since then I rested for a few days during Easter week, applying ice packs, doing high reps, 10-15, using low weight and stretching! Now with the application of kinesiotape I am hoping the discomfort will subside! I will be wearing the tape most of the time! I will post about all success and failure!

Friday, March 27, 2015

SHOULDER PAIN

 I was diagnosed with Frozen Shoulder or Adhesive capsulitis, which is an inflamed shoulder capsule and connective tissue affecting the shoulder joint, in 2007, it was very painful and made normal activity such as putting my belt through my pant loops painful and difficult!  I am theorizing it was caused by repeated wide grip incline bench presses. Self induced therapy included no activity except for walking and basic stretching exercises for my shoulders for several weeks. Then I began using very low weight, high reps with dumbbells when I finally decided to go back to the gym and no bench presses in any fashion for quite some time! The question now is whether my discomfort is due to rotator cuff tendonitis: affecting the tendons and muscles that help move the shoulder joint, bursitis: inflammation of the bursa; small fluid filled sacs that cushion bones, tendons and muscles; or shoulder impingement syndrome: an impingement of tendons or bursa ? Confusing? Obtaining a true diagnosis will require possible x-rays, ultra sounds, and MRIs. There is discomfort but no extreme pain as in frozen shoulder! Repeated overhead activity in my opinion is the underlying cause for all the preceding ailments! Rest and cold compresses will help! Taking an anti-inflammatory is a common treatment. The doctor would probably have me eliminate both standing and seated presses, pull ups and possibly dips and not do any exercises that would raise my arms above my shoulders! I will make changes immediately, including rest to some extent!  If my discomfort persists I will visit the doctor! After my knee surgery!



Friday, January 30, 2015

MRI RESULTS

As previously posted I had an MRI of my left knee! I have taken supplements of all kinds to ease the discomfort to no avail. The MRI revealed a "complex tear involving the posterior horn of the medial meniscus with radial and horizontal components". Also shown were fragments, osteoarthrosis and other "stuff" ! I will schedule surgery after I review my insurance plans. After the surgery I will hopefully be able to do things that I cannot do or find painful to do such as jumping rope which I discontinued a couple of weeks ago. My doctor informed me that the arthritis will always be there which I fully accepted.

Tuesday, January 20, 2015

CAROTID ARTERY ULTRA SOUND RESULTS

The results of my carotid artery ultra sound were called in to me several days later- all is normal! What's normal? This is the explanation of "normal" ! A reading between 1% - 49% blockage is considered normal! The nurse admitted this is a huge margin of difference! Another call to the nurse this AM, she was extremely nice and told me all looks very good! I'll take it!

Friday, January 16, 2015

CARDIOLOGIST / ORTHOPAEDIST

Having heart disease and by pass surgery eighteen years ago my cardiologist recommended a non invasive carotid artery ultra sound in lieu of an invasive catherization to search for blockages. My active lifestyle, being a non smoker, proper eating habits all contributed to his decision. The ultra sound did not show any major problems although the final results will be in next week. An interesting note; the very nice technician told me of cases where the patient was immediately sent to the hospital for surgery!
My left knee is a different story! Supplements for joint pain and alternative medicine have not worked! I limp constantly! My appointment with an orthopedist, a fellow gym member is next Friday!