Functional Fitness with Suzanne Andrews

Posts in the Weekly Blog category

How Can You Fight Arthritis Naturally?

by Suzanne Andrews

Arthritis is often accompanied by chronic debilitating pains that can make life difficult at best, sometimes intolerable. Today we understand better the origins of this disease, and we know that with some treatment you can smile again.

 Arthritis is not an illness. Rather, it is an irreversible degeneration of joints cartilage. It is most often found in the joints of the fingers, hips, knees, and back. The severity and the evolution of arthritis can vary, and sometimes even lead to a total destruction of the joint, which will inevitably result in a replacement of the joint.

 It is, therefore, important to pay attention to any symptoms and pains as early as possible, and start a natural treatment to slow the progression.

There are two main origins of arthritis, the first one is the wearing of cartilage due to aging and it should occur only late in life. The second is an accelerated aging of articulations due to nutritional imbalances and to lifestyle. In the second, we can include pathological and physical sources of arthritis that resulted from shock or trauma. Joints can also be worn by repetitive motion in one's professional life or activities.

Pain is the first symptom of arthritis. Its intensity varies, sometimes bearable and mild, sometimes acute. Usually in the beginning the pain is present after an exertion, a long walk; for example, but it is bearable. It can go away with a little rest. As time goes on, the joint can become more and more painful, even during rest. In the later years, research has proven that inflammation is at the source of the disease.

Own Arthritis Relief Walking Workout on DVD

How can you fight arthritis?

Exercise is not the enemy of arthritis, far from it. It is essential to keep moving. You should choose programs that are not too taxing on the joints and avoid tennis jogging and skiing. A group of researchers in Cleveland Ohio have noticed that people with chronic arthritis were suffering fewer symptoms after 10 weeks of daily practice of exercise, when compared with sedentary people. The improvement was directly linked to the movement; it improved blood circulation in the joints and strengthened muscles and tendons around the joint. According to a new Cochrane Systematic Review, exercise programs designed to improve strength and stamina are perfectly safe for rheumatoid arthritis. Their research found benefits associated with dynamic exercise programs that were designed for chronic arthritis patients.

The goal of arthritis exercise is to reduce inflammation, eliminate pain and increase your ability to function. By increasing blood flow and providing important nutrients to your joints, Functional Fitness keeps the muscles around your joints strong, and supports your joints so you function at your best. Functional Fitness also lubricates your joints by encouraging your body to produce a natural lubricant called synovial fluid and that reduces joint friction.

Suzanne Andrews founded Functional Fitness in 2008, the most popular fitness series for boomers and seniors broadcasting on over 159 Public Television stations throughout the US and Canada. Read Suzanne’s inspiring comeback story of how she survived a near fatal accident, From Deaths Door to Producing a National Fitness Series. Feel free to send Suzanne a message here.

What You Need to Know About Balance After 40

by Suzanne Andrews

Did you know that balance is not natural? That's right -we must work on balance to keep it as we begin to lose it as early as age 40. Another thing to note is the exercises you've been doing to improve your balance might not be enough. Keep reading and I'll explain: (I'll keep it brief)

Maintaining and improving balance is an important factor in enjoying a healthy lifestyle, strengthening your body and preventing injury. Most falls occur within the home, (from my experience as an occupational therapy clinician, the bathroom is the number 1 place to fall.) These injuries include broken hips, wrist/shoulder fractures and brain injuries. 

Not only do these injuries result in long hospital stays and painful recoveries, they also cause loss of independence, decreased daily function and loss of the ability to participate in social activities. Lack of proper balance can inhibit daily activities that we often take for granted such as getting in and out of bathtubs, climbing stairs and using a car. It is important to be proactive in your health and prevent balance injuries before the happen by participating in an exercise program that strengthens “spinal stabilizers”, (back and abdominal area) your legs and specific balance exercises to increase your “proprioception”, (your brain's ability to sense where your limbs are positioned in space).  Since your proprioceptors weaken over time, it is vital to strengthen this sense, just like you strengthen your muscles. 

You won't find these balance exercises in most DVDs as these specific balance exercises are therapy based. Therapists will place you on "uneven surfaces" to strengthen your balance muscles and your proprioception. Why? Because when you are on an uneven surface, you activate all your balance muscles by challenging them. That's why in the Get Stronger Bones DVD, you will see the most advanced version demonstrating on an uneven surface.   

If you're not ready for that, it's advisable to start either seated on a chair - and yes - you can strengthen your balance muscles sitting if done to medically proven exercises. If you're beyond chair exercises, you can do the modified standing version using a chair for balance when necessary. Happy balancing and if you have any questions about your exercises make sure to message me - (link below).

 
 
Suzanne Andrews founded Functional Fitness in 2008, the most popular fitness series for boomers and seniors broadcasting on over 159 Public Television stations throughout the US and Canada. Read Suzanne’s inspiring comeback story of how she survived a near fatal accident, From Deaths Door to Producing a National Fitness Series. Feel free to send Suzanne a message here.

Alzheimers & Exercise

by Suzanne Andrews

Can exercise slow the progression of Alzheimer's or delay its onset?

Contrary to age old beliefs, aging does not have to come with loss of memory, mental decline and decreased brain functioning. Scientists now believe that decreased mental capacity comes from diminished stimulation to the brain. 

 A healthy neuron is linked to literally tens of thousands of other neurons, creating a hundred trillion connections – each with the ability to perform 200 calculations per second! But neurons don’t only connect with other neurons, they connect with muscles at a little meeting place called the neuromuscular junction and this is vital to your ability to move.

The great news is you can stimulate fresh neurons in old age because brains have what is called ‘plasticity,’ the ability of your brain to change, grow and to adapt to the challenges you feed it. Mental decline due to age usually is often a result of physical inactivity and a lack of mental stimulation. 

The word exercise means to ward off.  How appropriate: because when you exercise, your blood circulation increases: sending more oxygen and brain feeding blood sugar (glucose) to your brain. This results in a domino effect of increasing blood vessels in your brain. Your choice of exercise doesn’t have to be strenuous.  Although one that is specifically designed for the brain will give you better results. Studies have shown that people who are reasonably active have a significant advantage regarding memory over people who are sedentary. Occupational therapists (therapists who specialize in improving people’s cognitive (brain) and physical function) have also studied specific exercises to find that certain types of exercises increased both brain functioning and decreased brain attack by 57%. 

 

Specific exercises have even shown to be successful as a preventative measure to Alzheimer’s disease. Even more interesting is that couch potatoes are twice as likely to develop dementia.  In order to reap the benefits of increased brain power, mental alertness, and neuron growth, you need to exercise. 

Maintaining a fit brain and a sharp memory requires regular exercise in the same way that physical fitness does. One of the best ways to exercise your brain is to challenge it with novel experiences. Something as simple as taking a different route to work will exercise your brain, as will listening to new music or eating something for dinner you've never tasted. To challenge your brain even more, perform short tasks with your non-dominant hand. Do Brain Power exercises, where you’re crossing midline with your arms, performing box steps with your legs to use both hemispheres of your brain. 

To exercise your brain on a regular basis, make it a point to change your self care routine in small but meaningful ways every day. For example, brushing your teeth with your non dominant hand. This will bring different areas of the brain into play, improve cranial blood flow, and strengthen neural connections between different areas of the brain. The regular practice of brain fitness exercises can even help to stave off dementia and Alzheimer's disease.  

Suzanne Andrews founded Functional Fitness in 2008, the most popular fitness series for boomers and seniors broadcasting on over 159 Public Television stations throughout the US and Canada. Read Suzanne’s inspiring comeback story of how she survived a near fatal accident, From Deaths Door to Producing a National Fitness Series. Feel free to send Suzanne a message here.

3 Functional Fitness Tips to Beat Fatigue with these Energy Boosting Tips (Part 1)

by Suzanne Andrews

Fatigue can set in at any time of the day. Maybe you get drowsy after lunch, or maybe you suffer from low energy levels throughout the day. Whatever the cause of your tiredness, you can beat fatigue with these great energy-boosting tips! 

 Functional Fitness Tip 1: Move more, not less. 

Struggling to stay awake at work? You can get energized by stepping outside and taking a casual walk at lunchtime. Dozing off at home? Put on some music and dance around, or do some chores you've been putting off. Movement might seem impossible when you're feeling lethargic, but it will get your blood circulating and that increased energy to all your body cells. It doesn't take long for movement to perk you up, giving you the energy you need to face the rest of your day. 

Functional Fitness Tip 2: Eat small, frequent meals. 

In the past, conventional wisdom told us eating three square meals a day was the key to health. Now we know that eating smaller, more frequent meals is the best way to keep our bodies fueled. Start your day with a nutritious breakfast, and never go longer than 2 to 3 hours without eating something, even if it's just a handful of almonds or a low-fat mozzarella stick. The constant fuel will keep you energized. 

 
FUNCTIONAL FITNESS: TOTAL STRENGTH AND CONDITIONING WITH SUZANNE ANDREWS

Functional Fitness Tip 3: Add magnesium to your diet.

Magnesium helps your body carry out hundreds of tasks, including one very important one: changing glucose into usable energy. If your magnesium level is low, your energy level might be, too. Increase your magnesium by eating almonds, cashews, fish, and whole grain bran cereal. You can also take a magnesium supplement in liquid or pill form. 

Continue reading part II

Suzanne Andrews founded Functional Fitness in 2008, the most popular fitness series for boomers and seniors broadcasting on over 159 Public Television stations throughout the US and Canada. Read Suzanne’s inspiring comeback story of how she survived a near fatal accident, From Deaths Door to Producing a National Fitness Series. Feel free to send Suzanne a message here.

3 Exercises to Avoid if You Have COPD

by Suzanne Andrews

In pulmonary therapy we advise people who live with COPD (Chronic Obstructive Pulmonary Disease) to perform specific exercises to strengthen their breathing capacity.  While therapeutic exercises are very effective, there are exercises to avoid if you have COPD.

  1. Lifting Heavy Weights or Pushing

While it’s important to strengthen your muscles when you have COPD because weak muscles need more oxygen than strong muscles, you should never lift super heavy weights.  Also be mindful of holding your breath when you lift heavy objects.  That is called the Valsalva Maneuver and can elevate your heart rate and blood pressure to dangerous levels. Instead, exhale through your mouth when you lift light weights as tolerated. 

FUNCTIONAL FITNESS: COPD & ASTHMA WITH SUZANNE ANDREWS
  1. Isometric Exercises

Isometric exercises are when you push against immovable objects. 

  1. Outdoor Exercises in Extreme Heat or Cold

Extreme temperatures can interfere with your ability to breathe because it affects your circulation.  COPD exercise increases your circulation and that’s another reason why pulmonary exercise helps strengthen your breathing muscles. 

If you have COPD, exercise might not be the first thing that comes to mind, but it’s very important to add pulmonary exercises to your daily activities to slow down the progression of COPD and improve your quality of life. To motivate my patients, I monitor their heart rate, blood pressure and oxygen during their exercises. Keep a pulse oximeter handy so you can see how your oxygen level increases as you get fitter. 

 

Suzanne Andrews founded Functional Fitness in 2008, the most popular fitness series for boomers and seniors broadcasting on over 159 Public Television stations throughout the US and Canada. Read Suzanne’s inspiring comeback story of how she survived a near fatal accident, From Deaths Door to Producing a National Fitness Series. Feel free to send Suzanne a message here.

Fast Food Lovers Guide to Weight Loss

by Suzanne Andrews

If you've seen the movie Supersize Me, where Morgan Spurlock follows a 30 day diet of eating only McDonald's food, you watched as he gained 24 and 1/2 pounds, a dangerous cholesterol level of 230 and fat accumulation in his liver. While it was fascinating to watch, it only offered a one sided view.   

Obviously, if you just eat junk food every day, no matter what fast food establishment you choose, you will gain weight. Along with eating fatty fast foods, Spurlock didn't exercise which contributed to his weight gain.  

That being said, no amount of exercise in the world can protect your body from a constant diet of saturated fats. To remain functionally fit we need to practice good diet and get out there and move. No buts about it! So what do you do when you find yourself at McDonalds? Here's a healthy choice menu to make it easier for you to decide. I wonder what would have happened if Spurlock ate the healthy options and exercised 6 days a week. Now that would be interesting to see...

McDonalds Fast Food Healthy Choices Menu
 
Premium Grilled   8 oz
Chicken Classic   (226 g) 420 calories
Sandwich              10 Grams of Fat

Snack Wrap ®      4.3 oz  (With no dressing)
 (Grilled)               270 Calories
                             10 grams of Fat

Premium                  12.3 oz
Southwest Salad      320 Calories
with Grilled               9 Grams of Fat
Chicken

Premium Caesar      11 oz
Salad with Grilled    220 Calories
Chicken                   6 Grams of Fat

Snack Size Fruit   1 Package
& Walnut Salad    210 Calories
                             8 grams of fat

Newman's Own®  1.5 oz
Low Fat Balsamic  40 Calories
Vinaigrette             3 grams of Fat

Suzanne Andrews founded Functional Fitness in 2008, the most popular fitness series for boomers and seniors broadcasting on over 159 Public Television stations throughout the US and Canada. Read Suzanne’s inspiring comeback story of how she survived a near fatal accident, From Deaths Door to Producing a National Fitness Series. Feel free to send Suzanne a message here.

Is Stress Making You Gain Weight?

by Suzanne Andrews

Unless you have a magic Genie who does everything for you,  you come across stressful situations every day. From hectic work schedules to strained family life and the pressures of the daily grind, stress can wear out even the strongest person. Some who struggle with weight loss use food as away to ease the stresses in their life. I used chocolate!  This leads to weight gain, which leads to more stress, creating a vicious cycle that is difficult to break.

 BUT you can change the way you react to stress. A patient of mine who has fibromyalgia confided, “ When I’m stressed, I want fattening foods because they make me feel better.”  In reality, fattening foods eaten daily make you feel worse. They lower your immune system, make you gain weight, cause painful joints and a host of diseases.  

When I recommended that  losing weight could make her painful joints go away, she dismissed the advice immediately and blamed everything on the disease. Did you know that just 1 lb of weight causes 4 lbs of excess pressure on your joints? The first step to losing weight is taking responsibility for your actions. Once you recognize and admit what is stopping you from success, you can do what is necessary. 

Simply put - fat is toxic and makes you  old and sick. I'll say that again, fat is toxic and makes you old and sick! Have you ever heard a person who has lost weight say they feel worse and want all that weight back on? 

 

I was 60 pounds overweight and can relate to joint pain and low energy from excess weight. I lost it the old fashioned way.  Now that I'm in menopause, it's coming back.  So instead of blaming everything else, I'm designing a weight loss program for menopausal women and will show you the results in the future. My program includes sensible exercise and healthy nutrition. There is so much unscrupulous information on the internet and as a medical professional, it's my duty to give you accurate, evidenced based information - so you won't ever get "LOSE 30 POUNDS IN 30 DAYS" from me:) 

According to Psychology Today, "25 studies in 26 years confirms that exercise  makes you happier" and helps alleviate mild to moderate depression without the side effects of medicine. Really, if all the benefits of exercise came in a pill, everyone would take it - including myself. But pills cause side effects and can damage your liver so whenever you can improve your health naturally - that's the best and least expensive option. If you're on medication it is always best to see your doctor.  Since I have many doctors who recommend my exercise DVDs, go ahead and inquire if Functional Fitness with Suzanne Andrews is right for you. Let your doctor know that the workouts are on PBS TV and on DVD. (DVD has more footage as we are on tight time constraints on TV).

 Healthiest blessings,

Suzanne Andrews founded Functional Fitness in 2008, the most popular fitness series for boomers and seniors broadcasting on over 159 Public Television stations throughout the US and Canada. Read Suzanne’s inspiring comeback story of how she survived a near fatal accident, From Deaths Door to Producing a National Fitness Series. Feel free to send Suzanne a message here.

Why 95% of Diets Fail (and 6 Ways to be in the 5%)

by Suzanne Andrews

   Would you like to achieve amazing weight loss results while outsmarting your body and still eating what you want? Learn how now in today’s Functional Fitness blog. 

   How many times have you gone on a diet, only to give up because of hunger and frustration before your goals were met? Chances are, you've done this a few times and you've known others who had similar experiences. 

   That's because when you diet, you set yourself up for failure. 

   95% of diets simply do not work. Let's take a look at the reasons why, and then learn how to attain that most coveted goal of all dieters: long term weight loss that leaves you healthier and happier. 

   First, the reasons why most diets fail: 

   Reason 1: Diets are Temporary. 

   A diet is a temporary solution to a long-term problem. Dieters often find themselves thinking in the short-term. "If I can just get to my goal weight," they tell themselves, "I'll be able to eat my favorite foods again!" 

   That's exactly the thought process that leads to failure, because returning to old habits leads to regained pounds. If you want lasting weight loss, stop dieting and make some permanent lifestyle changes you can comfortably live with. 

   Reason 2: Diet is Only One Half of the Weight Loss Equation. 

   Trying to lose weight through diet alone is like trying to swim using only one arm. Can it be done? Yes, if your 20 something and don’t have any metabolism issues. 

   Exercise should be a part of your healthy weight loss plan. Without it, you'll experience a very slow weight loss, or you'll have to cut so many calories that you'll

end up feeling hungry and deprived. Don't do that to yourself. Exercise doesn’t have to consist of insane moves to be effective for weight loss. As a producer of Functional Fitness with Suzanne Andrews on PBS TV, I get to hear lots of feedback from viewers like Julie, a 53 year old lady who emailed me and said, “I started doing your show and at first I thought, the exercises were too slow for me and not fast enough to lose weight but somewhere along the line, something amazing happened.  My clothes got too big, my blood pressure got better and my doctor (who insisted on I do your workouts)took me off my blood pressure medicine!” That’s because all of Suzanne Andrews Functional Fitness programs are medically designed with years of proven results and research in every workout. 

While you won’t find our workouts free on You Tube because all the doctors, physical therapists and occupational therapists who’ve contributed to each workout are highly regarded experts in their field. On the other hand, at only 19.99 a DVD, we make each Functional Fitness program very affordable as you don’t pay the $280.00 plus fee or ($400.00 plus a month co-pay once your deductible is met) that these experts charge for a session with them. The savings in medical bills, pills and sick days far out weigh the cost of your healthy functional lifestyle! 

   Reason 3: Diets are not Satisfying 

   Some diets require you to eat low-calorie foods that contain very little fat. Others require you to eat very small quantities of food. Others encourage you to eat plenty of protein but drastically cut your carbohydrate consumption. 

   None of these diets will satisfy you for very long. The healthiest and happiest eating plans are those that contain a mixture of lean protein, heart-healthy fats, and complex carbohydrates. 

   Add plenty of fiber and water, and your body will be more satisfied with the fuel you put in it. 

   Reason 4: Diets Can be Expensive. 

   Healthy food typically costs more than junk food, but special diet foods can really strain your food budget!

   The expense of special bars, shakes, and supplements is pretty appalling, not to mention unnecessary. Diet plans that require you to buy pre-packaged meals are the most expensive of all, and they often contain additives that can sabotage your weight loss. 

   Don't waste your money on special foods. Get your nutrition through whole, natural foods that you can cook for yourself. Your budget - and your waistline - will be thinner as a result. 

Suzanne Andrews Functional Fitness Tip: Cook a bunch of foods at once and put it in correct size portions.  Freeze what won’t be eaten in 3 Days. You’ve just saved your stomach, your waistline and your budget with preservative free natural foods. 

   Reason 5: Diets don't Easily Fit into Your Lifestyle. 

   Have you ever watched your friends and family eat normally while you had to settle for a liquid or prepackaged meal? Do you spend an inordinate amount of time trimming, weighing, and measuring your food while everyone else digs in? 

   It's hard to feel like one of the crowd when you're following an inconvenient diet. That's another reason why so many dieters give up in despair and frustration. 

   Your lifestyle is an important consideration. Don't choose an eating plan that requires a radical departure from the norm. 

   Reason 6: Too Much Dieting Can Cause Weight Gain. 

   When you go on a diet, your body reacts by squeezing every bit of nourishment from the foods you do eat. After the diet ends, your body still processes food with

increased efficiency, causing you to pack on the pounds even though you're eating "normally". 

   This is a survival mechanism that helped our ancestors survive times of famine. Diets are the new famine, and they can actually leave you weighing more than you did  before the diet! 

   How to Succeed 

   For weight loss to be safe and permanent, it needs to come as the result of a lifestyle change. Find a healthy eating plan you can stick with for the rest of your life. Add exercise 5-6 days a week that doesn’t make you feel like you got hit by a truck or that you have to keep up with a 20 year old. You’ll stick to an exercise plan and won’t injure yourself (which could really set you back). 5- 6 days of working out is best because consistency is key.

   With those bases covered, you're free to live your life without constantly worrying about your diet. The weight you lose will stay gone, and you will enjoy greater health and happiness. 

   You can achieve amazing weight loss results by outsmarting your body with a sensible eating plan and following the program millions of women and men over 40 follow on PBS TV with Suzanne Andrews Functional Fitness

Get started today and be on your way to a happy healthy you.  See results in 30 Days!

 Suzanne Andrews founded Functional Fitness in 2008, the most popular fitness series for boomers and seniors broadcasting on over 159 Public Television stations throughout the US and Canada. Read Suzanne’s inspiring comeback story of how she survived a near fatal accident, From Deaths Door to Producing a National Fitness Series. Feel free to send Suzanne a message here.

6 Steps to Weight Loss Over 50

by Suzanne Andrews

Has the dreaded "middle age spread" added inches to your waistline? If so, you're not alone. Sedentary jobs and slowing metabolisms cause many middle-aged individuals to gain weight.
It can be discouraging to find that the foods you ate in your youth without a second thought are now making the scale creep higher and higher. But you don't have to take it sitting down! Here are some effective weight loss tips for people over the age of 50.

   1. Skip the crash diets.
When you were younger, your hormones did a lot to keep you healthy. After the age of 50, you will need to focus on good nutrition to get the same effect. Avoid starving yourself or limiting your diet too strictly.

You need vitamins and minerals now more than ever. Eat a variety of colorful vegetables, fruits, lean meats, and low-fat dairy products.

Increase your fiber intake to at least 30 grams a day for optimal digestive health. Dehydration can lead to stiff joints, aches and pains, so make sure you're drinking 64 oz of water each day as well.

   2. Protect your bones.
Calcium deficiency can lead to a loss of bone density and full-blown osteoporosis. Generally Men and Women over 50 and men require 1,500 mg of calcium daily to stave off the loss of bone density. 

IMPORANT TIP:  Vitamin D is crucial for calcium absorption. Men over 50 and postmenopausal women require 400-800 i.u. of vitamin D every day. At the age of 65, this requirement increases to 600 - 800 i.u. per day.

   3. Combine cardio exercise with strength training.
Cardio exercise will strengthen your heart and lungs and keep your joints supple. Strength training exercises counteract muscle and bone deterioration, and can prevent fractures at vulnerable sites like the wrists and hips.
Ideally, adults over 50 should engage in weight-bearing cardio exercises, such as walking or dancing, for 20 - 30 minutes, 4 - 5 times a week. They should also do strength-training exercises 3 times a week.
The appropriate amount of exercise varies according to each individual's level of wellness and fitness. I find that starting my day with a workout sets me up to stay on course the rest of the day.  While it's not' always easy to get up early, the good health results are worth it. 
If you've been diagnosed with low bone mass (osteopenia), get your doctor's approval before doing exercises that require you to bend or twist your spine. That's why in the Get Stronger Bones DVD all the exercises are osteoporosis safe and done at the correct speed for building bone density.

 

   4. Take injuries seriously.
Injuries can affect anyone at any age, but older adults need to take steps to ensure that a simple strain doesn't turn into something more serious.
Exercise is an important part of a healthy weight loss routine, so you don't want an injury to keep you on the sidelines. Exercising too is not recommended and it doesn't produce the best results as your working momentum more than muscle!
If you experience acute pain during or after a workout, take a break and assess the injury. A strained muscle might require a few days of rest, massage, gentle stretching, and an anti-inflammatory medicine like ibuprofen.
Sore joints might need rest, anti-inflammatory medicines ad  any bone injury should be looked at by a doctor. Also, if you have a disease that decreases your body's healing abilities or weakens your immune system, play it safe and go to your doctor for advice.

   5. Get plenty of rest.
Adequate sleep is important for many reasons. It allows your body to rest and renew itself, keeps stress hormones at a minimal level, and helps your muscles and joints
recover after a workout.
While insomnia is a common complaint among older people, it's not a normal part of the aging process.
If you have trouble falling or staying asleep, adding regular exercise to your daily routine can help. Daily exposure to sunlight has also been linked to improved sleep quality.
If you think you might need a sleep aid to help you sleep, try a natural alternative like yoga instead.  Yoga is great at helping people sleep better. Sleep aids make people forgetful and groggy the next day.

   6. Set realistic goals.
Weight loss is possible for people young and old, but the sad truth is that it might not happen as fast as you'd like once you reach a certain age.
Don't expect a rapid reduction in weight. Instead, set a goal of 1 pound per week. Keep a food and exercise journal to track the number of calories you consume and
burn each day.
If you're doing everything right and still not losing weight, talk to your doctor to find out if underlying health problems or medications could be interfering with your weight loss.

You can stop dieting, start eating and start living with Suzanne Andrews Functional Fitness DVDs!

Suzanne Andrews founded Functional Fitness in 2008, the most popular fitness series for boomers and seniors broadcasting on over 159 Public Television stations throughout the US and Canada. Read Suzanne’s inspiring comeback story of how she survived a near fatal accident, From Deaths Door to Producing a National Fitness Series. Feel free to send Suzanne a message here.

Baby Boomers: & Getting Fit

by Suzanne Andrews

If you're a baby boomer and practice a regular exercise routine, you're one of the twenty percent who do what the other eighty percent don't. If you're one of the eighty percent, you're about to find out several astounding motivational reasons to get a move on.

The number one reason you should exercise is people who do exercise don't need as many pills, machines, doctors, nurses, therapists, specialists, co-pays and prodders as people who don't exercise. If you don't like having all those hands on you at the airport, just wait until you get to the doctor's office. Eeesh!

Some biologists have said that aging has been programmed by evolution to avoid over population of the planet. By exercising you can decide to be one who sticks around longer and let somebody else de-populate for a change. From the age of 45-75 years with weekly adherence to a fitness program, a well preserved 65 year old can outperform a sedentary 25 year old.

As we get older, the tissues that comprise the heart, lungs, arteries and veins weaken. Exercising slows that deterioration by keeping higher levels of blood, oxygen and hormones flowing. Due to increased heart function, nutrients feed all your tissue cells so they can replace themselves instead of dying off and not being replaced.


A study was done for NASA in 1966 to find out the effects of prolonged space travel on humans. Five 20 year old men were assigned bed rest for 20 days. Their aerobic capacity was measured before and after the bed rest of 20 days. All experienced a dramatic loss in muscle tone and aerobic capacity. They became out of shape. After only 8 weeks of serious training all five were able to recover and even surpass their previous starting level of fitness. They got back into shape. Now if you are thinking "yeah, they were only twenty, I'm over fifty," the follow up study gives you food, or exercise, for thought.

The study was repeated 30 years later with the same five men now 50-51 years old. Baseline cardio and fitness levels were measured and were again assigned 20 days of bed rest to simulate "out of shape". Two entered a walking program, two did a jogging program and one chose bicycling. Their exercise programs were slowly increased to a level of intensity for 4 and 5 hours a week exactly like was done 30 years earlier for six months. Then it was time to re-measure their aerobic and cardiovascular fitness levels.

It is no surprise to report that all five middle aged subjects had restored their baseline fitness levels to what they were 30 years before as healthy 20 year olds. So if you think that exercise and fitness is for kids, think of yourself as a 20 year old with 45 years of experience!

Own Younger in 30 Days on DVD!

Suzanne Andrews founded Functional Fitness in 2008, the most popular fitness series for boomers and seniors broadcasting on over 159 Public Television stations throughout the US and Canada. Read Suzanne’s inspiring comeback story of how she survived a near fatal accident, From Deaths Door to Producing a National Fitness Series. Feel free to send Suzanne a message here.

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