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Senior Fitness for Beginners
By Alan Haskvitz
Census data reveals that nearly ten percent of the local population is over 65 and of those, nearly 41 percent have some form of disability. With those figures in mind creating a workable and beneficial fitness plan for the older population starts with getting an okay from a doctor who can set the limit on what types of activities can be safely undertaken. Once that is secured there are several ways to proceed and none of them have to be expensive or time consuming. They do all call for discipline and goal setting. And it should be remembered that consistency could be greatly enhanced by working out with a partner both for safety and motivation.
Essentially there are five levels of fitness for seniors, based on the past level of activities. The base level is for those just starting out and includes stretching and flexibility exercises as well as the use of light weights and walking or bicycling. The moderate level is for those who are ready to use a treadmill for short periods of time, can do modified push-ups, and lift dumbbells of about ten percent of their body weight. The standard level is a good final goal for most and means that 30 minute walks and lifting heavier weights and doing regular push-ups are possible. The fit level is for those with more time to work on their conditioning and can lift such items as golf bags and cases of bottle water without assistance. Running, bicycling, swimming, skiing, and other vigorous activities can be sustained for longer periods of time. The highest level is Olympian. These are dedicated athletes who probably have been physically active their whole lives and can often run for miles, or even bicycle across the United States. Some can even lift barbells that exceed their body weight. This is an extreme level as such activity can damage joints and muscle injuries if exercises are not completed successfully. However, it is good to know what is possible.
For most seniors simply starting with walks, short bike rides, or swimming in a shallow pool are ways to build up stamina, but good nutrition should come first. Jack Lalanne, one of the founders of the fitness movement, believed in both a balanced workout and balanced diet. For example, you only burn off about 100 calories for walking a mile and a bagel contains nearly 300 calories. Lalanne recommends using a tape measure instead of a scale to measure your progress.
Besides strength, seniors should work to improve cardio respiratory endurance, which is the body's ability to deliver oxygen and nutrients. Be cautious with cardiovascular exercise as they can stress the heart and lungs. Also important is flexibility. Moving your muscles and joints in a full motion before you start to exercise is highly recommended. Exercises that develop muscles are especially important for women who may have osteoporosis as resistive movements make bones stronger, too.
Here are some considerations before initiating your fitness routine. First, you don't need to join a gym, but it might help motivate you because you are paying for it or need the advise of the staff.
Secondly, think about equipment. Good shoes, maybe small weights or a treadmill for the home, and certainly a pedometer to track the miles you walk. It is a good idea to post the number of steps you take daily. Also vary your routine so it doesn't get boring.
Next, don't take shortcuts. If you are able, take the stairs, park further away from the store, ride a bicycle for short trips and returning the shopping cart all help in reaching your goal. I highly recommend the Five Tibetans for those capable of such stretching and balance activities. But don't try these without asking your doctor first and don't try the spinning exercise without a partner.
Finally, give yourself a reward when you have met a goal. Maybe a fresh bagel.
Two Bunch Palms: The "UN-SPA"
By Marjorie Hope Rothstein
In the desolate town of Desert Hot Springs, the rich and famous have retreated to a secret getaway for decades. Two Bunch Palms, a beautiful oasis, is an historical landmark setting for total relaxation, especially for Hollywood Honcho types. In fact, it was literally the clandestine hideaway for the infamous "gangsta" Al Capone. This desperado built the original stone fortress as his notorious hideout and exotic playground on a sacred Indian site. The most precious commodity, the mineral rich healing waters, is surrounded by "two bunches of palms", aka Two Bunch Palms. The healing waters induce a soporific effect that calmed the nerves of the most hardened 'outlaw'. Before it was fashionable to be a modern spa, this was the most sought after place to chill out and 'do nothing' except obtain the priceless benefit of the healing waters. Everyone would flock to this steaming hot pool lagoon, in the middle of nowhere, to rejuvenate like nowhere else on earth.
With casual elegance, the feeling here is less trendy and more traditional. The most distinctive attraction is the "un-spa" philosophy, with no structured exercise programs or regimental schedules. This is the opposite of most modern spas, which seem to reflect the frenetic pace that so many of us seek to escape. My favorite feature is the intimate, old-world style, like the grand curative spas of Saratoga Springs, Kyoto or Baden-Baden.
Without the slick trademarks of many new imitators, the signature treatments remain exceptional, such as the rich mineral mud baths, created from the unusual green clay. This vein of green clay was found next to the artesian well on Miracle Hill, and has been tested by biochemists at NASA's Aces Research Center. The 'Hydra-Terra" qualities have been found to store energy and to catalyze reactions, helping to restore the natural skin tone and balance, absorb toxins and create a rejuvenating effect on the skin. This clay is infused with the natural spring waters, and soaked for millenniums in high heat. Subsequent tests reveal rich mineral content in the natural spring's lagoon, especially high in lithium, which has a very soothing and magical effect on the nervous system.
The minute you arrive at the resort, you know your privacy is protected, with a guard gate, and restricted entry only for registered guests. That is why famous celebs feel at home here. This place is so private, you don't even notice when an academy award winner is floating alongside you in the lagoon. The ultimate for me is the exquisite silence, nothing louder than a 'buzz'. If you listen carefully you can hear the sounds of the whispering palms, who may reveal the identity of that famous actor. On a balmy eve you may find Mel Gibson soaking in the dark, dim lit, lush lagoon, or maybe Barbra Streisand or Goldie Hawn. This place is so understated that each guest is treated like a 'star'. The old Capone gambling casino is now the restaurant and the food is subtly delectable with gourmet undertones. A complementary continental breakfast is plentiful. The most outstanding treatments are hydrotherapy, called Watsu, which is like a rhythmic water-dance/massage in its own private mineral water pool. There are all the traditional massages, facials and body treatments, yet always unique.
Most of the action takes place around this lagoon, day and night. However, it is truly a romantic place. At night, you are privy to this incredible lush vegetation and subtle lighting. Lately, many reality based television shows have been rediscovering the natural beauty of the resort. You may have caught a glimpse of some of the most picturesque spots on the "Bachelor" or "Average Joe", or "VH1", and even "MTV Dismissed". This natural environmental treasure can be experienced by just making a reservation. You can contact Two Bunch Palms at 800.472.4334 and check out the website at www.twobunchpalms.com
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