Pushing back against Father Time

 The photo below from a previous post has drawn several comments about my physique. The photo came about because there are at least three gray squirrels with blond tails in the neighborhood. I have never seen a blond-tailed squirrel before and I assume they are not common. Anyway, Maribel was trying to get a photo of the three together but was not successful, however she did manage to snap this photo of a sweaty, stubborn, 82 year old man mowing grass in 90 degree weather. When I saw the photo it provided the idea for the post about why I don't wear shorts. The physique issue will take a little more explanation, and I guess is another example of my stubbornness. 

When the human body has passed the age of thirty it begins to lose muscle mass. By the age of eighty 50% of the muscle mass is lost. A scale may not show it because the muscle weight loss is often replaced by fat. The missing muscle contributes to the increased difficulty with age of getting into and out of a car, a chair, bending, climbing stairs, doing simple everyday tasks and maintaining balance while walking. I am determined to do whatever I can for as long as I can to delay that happening to me. The two options that are within my control to help me do that are diet and exercise. Diet is simply a matter of paying attention to what and how much I eat.

As for exercise, every morning I ride a stationary bike for thirty minutes at ten miles per hour on a medium resistance setting. I used to use a heavier resistance setting but my legs won't let me do it anymore for the full 30 minutes. What the bike does for me beside burning calories is to help maintain calf and thigh muscles as well as providing cardio exercise.

To maintain upper body muscle mass I have a weight lifting routine. I use two 15lb dumbbells to do four simple exercises. I start with overhead lifts, then immediately follow with shoulder shrugs, bicep curls and finish with chest flys. Each exercise is done to failure. I rest for five or six minutes and then repeat the exercises until I have done five repetitions. The total time takes about 45 minutes. The weight lifting I do every other day, to let the muscles recover. On alternate days I do kitchen counter push ups at random times.

And that's it. There is nothing exceptional or special about me...anyone could do the same thing. The biggest obstacle is staying with it. There are days when I blow it off, when I feel lazy and invent an excuse not to do it, but I always feel guilty and make sure that I don't miss it the next day. 

What motivates me more than anything else is the thought of Maribel having to take care of me, or worse, living in an assisted living complex. If a program of diet and exercise can add a few more years of physical independence to my life, it's more than worth the time and effort.