In a recent study that included 7,200 men and women ages 60 to 94, researchers found that regular moderate activity helped participants to improve their ability to perform daily tasks. Activities such as walking and gardening helped participants improve strength, endurance, flexibility and balance. Researchers believe that older adults may reduce their risk of function loss by half and improve functioning levels through regular activity.

In another study that included 200 frail women ages 80 and older, researchers examined the effects of strength training on the functioning levels of the participants.

Researchers found that women who performed simple strength training exercises reduced the number of falls by half compared to those women who were inactive.

At a time when about 65 percent of adults ages 75 and older are sedentary, your older clients may benefit from a regular fitness program to maintain health and prevent functional losses. Urge clients to get approval from their doctors before beginning any fitness program to address health conditions and prevent injuries.

You lost 2 pounds this week! Your average fat gram intake was 36, down from 56 grams last week. That is about 200 fewer calories from fat a day. Each day, you dropped your fat intake a little more. Saturday you ate only 20 grams and no dinner — was that the full day?

 I was also pleased to see that you tried to eat less for lunch and made better selections. Could you indicate with an “R” when you eat in a restaurant, though? You approached dinner time with a hunger level of four, and ate reasonably portioned low-fat dinners. At a level of four, you do not need a lot of food to make you satisfied, and you acted accordingly. This may have helped in your metabolic weight loss process. As long as the dinner meal is low in fat and spices, you should not have sleeping problems.

Now that you have done a good job at removing high-fat foods from your diet, try to add more healthful foods. Please have two fruits each day. A one-half cup serving of fruit juice could count, but get into the habit of eating a fresh peach or crunchy apple with a meal or for a little snack. But be careful. I don’t want you to start a snacking habit. In your fat counting column, note how many fruits you had each day.

Good luck this week!

Sharon

Armand’s Reply

David,

Good job in getting your walks up to the 30-minute range. Our goal is to continue this progress until you can manage 45 minutes. Try to strive for three sessions this week of at least 30 minutes per session. Keep up your stretching as you have been.

By the way, have you noticed improvement with your stretching? Are you able to stretch farther? Does it feel easier to perform the various exercises? If the answer is yes, great! Continue to take the stretches to a point where you feel the stretch in the targeted muscle, holding it for 10 to 30 seconds. Remember, never bounce when you stretch.

I would like to add an abdominal exercise to your program. Perform this after your walk and before your stretching:

Abdominal Curl
Lie on the floor with your knees bent and your feet 13 to 19 inches from your buttocks.

Lightly clasp your hands behind your head with your elbows wide open.

Press your lower back into the floor, and lift your upper back off the floor while keeping your eyes focused on the ceiling. Be careful not to pull on your neck.

Return slowly to the floor.
Start with one set of 10 to 15 repetitions, and then add one or two repetitions each week until you reach 40. Add a second set after performing 40 repetitions for two weeks.

Have a good week and keep up the good work!

Armand

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This week I think I made some progress watching my food intake more closely and increasing the duration of my walks. I had to work a bit of overtime, which cut into my exercise plans, but I managed to lose a couple of pounds nonetheless.

 Armand, although those work obligations kept me from doing a third session this week, I did get up to 30 minutes. I had no real problems with stiffness or soreness, other than a little pain in my knees. I’ve had problems with my knees since I was in junior high school, so it’s something I’m used to, and this is pretty minor. The uphill climb at the end of my walk seemed a little easier yesterday.

Sharon, thanks for the information on restaurant food. I’m not much of a cook, so making better choices eating out is going to make a big difference. As to when I got into this pattern of large lunches and no dinner, it seems like it was a gradual progression starting three or four years ago. I’ve always eaten pretty hefty lunches, and over time I just felt less and less hungry at dinner. When I do eat dinner, it’s usually along the same lines as lunch, so the high fat content is probably a contributing factor in the indigestion.

This week I tried to eat less at lunch, so on a few occasions I was a little more hungry in the early evening and had something lighter as you suggested. I didn’t have much trouble with the heartburn, but I was also working later and getting to bed later than usual.

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Thanks again for the feedback. This week was good, although I have felt a little under the weather the last few days — a little sluggish. I didn’t really bring the same level of energy to my exercise session yesterday, and my appetite has definitely fallen off. My work schedule has been a little erratic this week, so I’m hoping to catch up on my sleep this weekend. Maybe that will help.

Armand, I’m slowly improving with the new exercises, though it was a bit of a struggle yesterday. I added a little more distance to my walk, but not quite as much as I hoped. Still, I feel good about any progress. I walked at work one night this week when I was staying late. The building I work in is almost half a mile long, so I just walked a few laps up and down the main corridor.

Sharon, the answer to your question is, “yes!” I have definitely been passing up some tempting foods. Among my friends at work, I’ve been known as the guy who always gets dessert. So while nobody’s noticed my weight loss, there have been one or two comments about the change in my eating habits. As yet, I can’t see much visual difference myself. My sweet tooth is definitely still there, but I’m just not giving in quite as easily as before. The fruits have helped in that regard, too.

Sharon’s Reply
David,

You eat a lot of meals in restaurants — 12 times this week! Do you ever cook at home? Restaurants serve very large portions, so be careful that you stop eating when your hunger has been satisfied, not just when the plate is empty. It is also hard to find out if the cook adds butter to the vegetables or oil to the recipes. You are doing a good job at selecting the lower-fat food, but it could be that the portion is still too big.

Your average fat gram intake was 30, which is great. You are still eating something light in the evening. You are putting an emphasis on getting fruits and vegetables in your diet — you have not really had any sweets for the past month! And, you have lost 11 pounds! You are doing fine. I hope you can soon be able to see a change in your clothing or find bending over or climbing stairs a little easier.

Keep up the good work!

Sharon

Armand’s Reply

David,

It looks like it was another good week for you — congratulations! Sorry to hear you were a little sluggish though; hopefully, resting over the weekend will help you out, as you said.

You are continuing to do a good job with your walking, attempting to walk a little farther in the same amount of time. By constantly trying to do a little more, you are challenging your body. In so doing, you will see an increase in your fitness level and, eventually, see more results! This way, you can help avoid hitting those annoying plateaus where nothing you do seems to make you lose weight.

I am glad to see you getting creative with your workouts by taking advantage of your work setting. Walking the corridors of your office building is a great example of how people can integrate activity into their normal routine. Other examples of this are parking farther away from the building, taking stairs instead of elevators, and using the last 15 minutes of your lunch hour to walk. Take a look at my Deskworkitis article for more tips.

I am glad to see you progressing nicely with your toning exercises. I want you to keep trying to add repetitions every week on both the abdominal curls and the pushups. Just make sure you stay with strict form; perform each exercise in a slow and controlled manner.

Keep it up, David! Continued success awaits you.

Armand

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