SUMMARY: The lead recommendation of the new ACSM position stand (PS) is: “our primary recommendation is that healthy adults perform resistance exercise (RE) with ‘high effort’ at least 2x/week, with all major muscle groups being engaged”. Of special interest to…
SUMMARY: I’m sometimes asked for a book recommendation to help older adults (OAs) implement an exercise program. Choices are slim, but I can recommend Dr. Cody Sipe’s “Quick Functional Exercises for Seniors: 50 Exercises to Optimize Your Health”. OAs interested…
SUMMARY: A capable Sit-To-Stand (STS) transition is essential for older adults (OAs) to have an active & independent life. The STS is also the most important movement pattern for OAs to resistance train to enhance lower body strength, power &…
SUMMARY: To age well, older adults (OAs) must regularly do “hard things” that challenge their physical capabilities. The most important “hard thing” is resistance exercise (RE), but OAs often don’t make RE challenging enough to be beneficial. Use the repetitions-in-reserve…
September 21st is National Falls Prevention Day, so it’s a good time to talk about older adults (OAs) and falls. If you’re 65+, you’re probably at least vaguely aware of the statistics regarding the risks and frequency with which OAs…
The core, often misunderstood to be just the abdominals, is actually the whole midsection or trunk of the body from hips/pelvis to the neck. Last post, I covered why it’s so important for seniors to have a functionally fit core…
Perhaps forty years ago the abdominal crunch (AC) was originally promoted as being a “safer” alternative to the classical sit up exercise. It’s still a popular “core training” exercise today, but I haven’t used it for my clients in many…
Last post I discussed Younger Next Year (YNY), a classic book by Harry S. Lodge, M.D., and Chris Crowley, which lays out the social, biological and evolutionary rationale for seven “Harry’s Rules” to live by. This month I cover the…
For an audience of over-50 adults and seniors – my client group - I should post about topics more important than the resistance-training exercise called Dumbbell Triceps Kickback (DTK). My excuse is I’m human: I see DTK performed almost every…
This is my third and final post on whole foods, plant-based eating/nutrition – read my previous two posts here and here. This post was inspired by Admiral William McRaven’s commencement address at the U. of Texas, Austin; often called the…