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Holiday hassles rescue

The bodacious, breathtaking Burpee

Holiday hassles rescue

We read articles and listen to advice on ways to enjoy the season while not overeating, for example. And it can be done. Sure it requires a little will power. But managing food intake now is a much better policy than throwing caution to the wind, adding unwanted pounds, and then promising ourselves we’ll do better next year. Many times new fat becomes a permanent fixture.

Too often regular exercise gets put on the back burner. It seems like there aren’t enough hours in the day to do everything, with "adventures" at the shopping mall and trips here and there to visit friends and relatives. Sometimes you just can’t fit everything in. Pressure mounts.

Here’s advice from the experts. Don’t ignore your workouts entirely. If you are well organized enough to follow your regular routine, great. But if you cannot devote the normal amount of time for your workouts, abbreviate your training. For example, three short 10-minute segments a day of physical activity is easy to fit into even the busiest schedule. Don’t discount 10-minute efforts as not being worthwhile. They pay off.

Also take a few minutes here and there to sit quietly to do some relaxed deep breathing to relieve tension and calm your mind. It's a great habit to get into anytime, and particularly at times when stress is building up.

Such seemingly small things as portion-control eating and short exercise and relaxation breaks really can make a difference. You won’t be looking in the mirror on January 1st and saying, “Yuk! I’ve put on ten pounds and haven’t worked out in weeks.”

Abbreviated workouts when you are pressed for time

What's the saying? Half a loaf is better than none at all. Squeeze in some good bodyweight exercises that can be done on the spot.

Here are a couple of example combinations that will give your body a good little workout in a brief period . . .

• Alternate Dive Bombers with Side Split Squats and Horizontal Pull-Ups.

• If you have a set of dumbbells handy, try alternating the Clean and Press with Mountain Climbers and One Arm Rows.

• Discover other quick ideas for three movement combos at Exercise Demonstrations or bodyweight exercises here.

Work them into 10-minute segments, with rest between sets according to need; follow up with a little relaxed deep breathing, and, like magic, you’ll maintain muscle tone and a calm demeanor through the busy holidays.

The bodacious, breathtaking Burpee

Burpees aren’t just for kids. They are that full-body exercise (also known as squat thrusts) so favored by the military, sports teams, and in training venues like CrossFit gyms. Okay. But the question is: Are Burpees too much and too challenging for seniors? I don’t think so. If they are approached in a sensible, age-appropriate way.

In fact, younger seniors, who already have a good degree of fitness, may dive right in by doing the advanced level version. Older or less fit seniors should start at a beginner’s level. And here’s a pleasantly surprising fact: Even if older seniors never progress beyond beginners’ level, the movement still provides good, functional exercise that will help keep elder-elders flexible and fit.

See a short video on how to approach Burpees at any age or fitness level? Please go here.

Your comments and questions are always appreciated. Simply click on the "Reply" bottom.

Sincerely,

Logan Franklin
The Gray Iron Fitness Newsletter
www.senior-exercise-central.com