ince November, I've lost more than 10 kilos (22 lbs), am 7 cm less around the waist and feel 10 years younger; the result of diet and exercise and workouts at Carleton's Fitness Centre.
In November, my physician said my blood pressure and cholesterol were up and I was overweight. At 67, I was a prime candidate for a heart attack. On his advice, I cut back on whole milk, butter and plain white bread. I started eating fish and began snacking on fruit and vegetables instead of soft drinks and chocolate bars. I cut out fried foods. During the winter, I took brisk 30-minute daily walks or skated to the Arts Centre and back. Now I cycle 10 to 20 kilometres.
A friend recommended a lecture, "Powerful Fitness for Healthy Aging," by Greg Poole, Associate Director of Athletics at Carleton University. Greg's told us that as we get older, especially after 50, our bones and muscles deteriorate. This doesn't need to happen. Regular workouts with weights can stop the deterioration, rebuild our muscles and reduce the pain from arthritis.
Strength training also reduces the incidence of falls in older adults. We also improve our general fitness with cardiovascular exercise, decreasing chance of heart attacks and cancer. Women particularly profit. Strength training is a good preventative for osteoporosis and regular cardiovascular exercise reduces the risk from estrogen-linked cancers (breast, ovary, uterus).
After hearing the lecture, I signed up for Carleton's Weight Lifting for Older Adults program. Instructor Roger Adams told us certain 'fast twitch' muscle fibres are not activated by normal activity. These are the ones we lose with aging. Weight training can make up for that. But weight training is not designed for weight loss; diet and exercise are also important.
Before taking the class, I thought weight lifters were serious athletes or body builders. I worried about feeling out of place. The class eliminated my concerns. It takes place when the weight room is closed and all class members are older adults. We learned how to warm up and stretch and cool down and stretch afterwards. Doing weights results in microscopic damage to muscles which need time to recover; at least a two-day break between workouts.
On one machine, I'm now at 100 pounds, up from 40. I still struggle with a machine for my shoulder muscles but no longer feel embarrassed with others around. Our instructors showed us how to use stretchy bands and dumbbells for exercise at home.
I prefer Carleton. It's only a few minutes walk from my home in Old Ottawa South. But I also get a chance to chat with students and faculty, if not in the weight room at least in the sauna.
When I returned to my doctor, he told me very few patients listen to his advice. There's been one other payoff. Since I didn't smoke, my doctor said a little drinking is okay. I am thoroughly enjoying my weight loss, my reduced blood pressure, my over all feeling better and my regular glasses of red wine.
I highly recommend the programs for mature adults at Carleton University Athletics. For information call 520-4480, email: ravens@carleton.ca or web site: www.carleton.ca/athletics.