Meeting the Challenge

I like stories about people with gumption. People who despite adversity get up and do something about it. Dennis Ewert of Florida is that kind of guy.

He is 67, was overweight, and with several physical obstacles to overcome. Among them were worn out knees and two herniated discs in his back. Knee repair surgeries were successful but left his leg muscles atrophied. Back surgery helped, but one disc (L5) was calcified and not repairable.

So standing is tough at times because he tends to lean forward to take pressure off pinched nerves to his legs. Walking any significant distance causes his lower back to cramp up, so he could not "walk off" his excess weight. As an alternative, he decided he would ride a bike.

He tried two wheel bikes but they felt unstable and unsafe. Instead of giving up, he looked into buying a three wheel trike. It turned out good trikes -- ones that would hold his more than 250 pounds -- were two to three thousand dollars. So he gathered some thrown away bikes and got some one inch steel square tubing and welded together a bike of his design. He sawed off the legs to a lawn chair and built a frame to accept it. His cost: a few hundred dollars.

"The recumbent position is very comfortable," he says. "And all the effort is applied to the calves, thighs, and butt muscles. When the weather is bad, I use my wife's indoor recumbent exercise machine, but I much prefer to be outside in the fresh air. People of all ages and genders give me a thumbs-up or yell out 'cool bike' as I ride by."

In addition to bike riding, Dennis works out on a Weider Crossbow exerciser. He has lost 43 pounds, now weighs 243, and is on his way to his goal of 186. "The bike rides have been a great help, "he says.

P.S. Dennis Ewert is retired from the United States Air Force. He flew 164 combat missions as a radar navigator in B-52s during the Vietnam War. And as a navigator in the free world’s fastest four engine bomber – the B58 Hustler – he flew twice the speed of sound on a couple of occasions. Today, he is a software test engineer (civilian contractor) for the U.S. Air Force.

A Royal Pain in the Neck

Spending long hours in front of computer screens has resulted in more chronic shoulder and neck pain, according to the journal Arthritis & Rheumatism. Ah, but there seems to be a solution -- short of tossing out the computer -- and it turns out to be weight training. And an old-time bodybuilding movement called the “Shoulder Shrug” is often a major ingredient in the magic potion.

It’s an easy one to learn, too. Simply stand holding two dumbbells at your sides and lift your shoulders toward your ears. In other words, you shrug. The old standard of 3 sets of 10 or 12 reps sounds about right. If you’re a beginner, start off with a very moderate weight and gradually make increases.

Two other Gray Iron suggestions: Anytime you have chronic pain, check in with your doctor before anything else. Second, read the full story on neck and shoulder pain here: Weight training aids chronic neck pain

A Satisfying Life

Many of the great pleasures in my life have had to do with coaching others. I began more than twenty-five years ago by coaching middle-school soccer teams. At the start, I knew almost nothing about the game, but I learned. Later on, I coached successfully at a high school.

The things that I am good at are mostly fitness or art related. For a while, as a volunteer, I coached a troubled but artistically talented teen develop his drawing and painting ability. Years later, I led fitness kickboxing classes at a health club. Some of the students changed their lives through regular participation and now live fitness lifestyles.

The thing is, all of these things happened in my post-“retirement” years (admittedly, I left the business world still a relatively young man). Today, through my newsletter, blog, and website, I try to influence, urge and cajole mature adults to make the most of life through a fitness lifestyle. In a way, I see it as still coaching, at least indirectly.

My readers range widely in age. Some are not seniors at all, but most have reached the 50 year mark and on up from there. The e-mails come here from all around the U.S. and overseas. (A Google report for the past 30 days shows visits to my web site from 44 different nations and territories.) Some of the stories are wonderful. Some are from seniors who have stayed super-fit their entire lives. Others are embarking on an exercise program for the first time. Many are overcoming health problems or other obsticles to their progress, and I am often surprised by their creativity, ingenuity, and determination (some examples will follow in future posts). Sometimes they thank me for information or for my prodding them to take care of themselves. Does it make me happy? Yes, it makes my day.

Thank you.

Would You Want to Live to 100?

It's been reported (Associated Press story) that new research concludes “Living to 100 is easier than you might think.” Well, okay. That's good news, I guess. Still, the question Gray Iron asks is this: Would you really want to?

My own answer is, yes, sure . . . if (1) I still had interests in life, and (2) I were physically capable of caring for myself. If not, what is the purpose of hanging on? That is how I see it.

The crux of the matter, I think, is in the following excerpt (from the AP report):

“Overall, the men [at 100] were functioning better than the women. Nearly three-fourths of the male survivors could bathe and dress themselves, while only about one-third of the women could.

"The researchers think that may be because the men had to be in exceptional condition to reach 100. 'Women, on the other hand, may be better physically and socially adept at living with chronic and often disabling conditions,' wrote lead author Dr. Dellara Terry and her colleagues.”

“Functioning better” and being capable of bathing and dressing themselves? If you cannot dress and bathe yourself, and if nothing is of interest in life, what is the point?

I say, live a fitness lifestyle today and for the rest of your days. This will add quality of life to your years. No one can predict how long those quality years will last, but the odds greatly favor those who exercise and eat well. If living to 100 is in the cards, so be it. If not, the years you have will be good years, not merely existence and dependency.

What do you think?

Full report here: Reaching 100 Easier Than Suspected.

Can You Be Too Lean?

Obesity gets all the attention. But believe or not, there are people at the opposite end of the fatness problem, those who are too lean. That is, their body fat percentage is too low to be healthy. It may come as a surprise that many in that category are athletes – people we generally consider physically superior. In fact, a study involving Olympic athletes indicates some may be putting their health at risk.

So, when it comes to body fat, just how lean should we be?

Many fitness professionals recognize the following table. Some may factor in age, but, generally, the categories are about right for everyone, regardless of age.

Category (Body Fat Percentage):

• Excessively Lean (Men) Under 5% -- (Women) Under 12%
• High Performance (Men) 5 – 9% -- (Women) 12 – 17%
• Good Fitness (Men) 10 – 20% -- (Women) 18 – 25%
• Marginal (Men) 21 – 25% -- (Women) 6 – 30%
• Obese (Men) Over 25% -- (Women) Over 30%

[The table is from Gray Iron: A Fitness Guide for Senior Men an Women.]

Read the full report about the study: Olympic Athletes May Risk Health for Trim Physique.

Couch Potatoes Never Get A Break

Sometimes life just isn’t fair – at least not for the physically inactive.

In yet another study, this one from Great Britain, the evidence suggests that people who are physically active may be biologically younger than couch potatoes.

"A sedentary lifestyle increases the propensity to aging-related diseases and premature death. Inactivity may diminish life expectancy not only by predisposing to aging-related diseases, but also because it may influence the aging process itself," said study author Lynn F. Cherkas, of King's College London.

Gray Iron says the message is unmistakably clear, and so is the solution: Turn off the TV, the computer, and the video games. Rise from the couch or chair and move. Walk, run, swim, skate, pump iron, whatever. You will retain or possibly regain the attributes of youth. They say you only go around once. Don’t waste it.

Read the full story, "Sedentary Lifestyle Accelerates Aging."

Senior Workout Wisdom

Gray Iron Newsletter subscriber Denis Ledoux writes the following:

“One young man at my gym wanted to know why I wanted to add lean body mass. It was not going to be good for my heart to be too bulky at my age.

“To which I answered, ‘I come three times a week. I am a 60 (at the time) year old ectomorph. I will of course add lean body mass but my goal is to be the most fit man of my age. I'm not going for mass. The potential for lean body mass is limited by my testosterone level and my ambition — and both levels are fine with me at this time in my life.’

“It was interesting to me to have the opportunity to articulate my goals, which he had assumed would be the same as for a 22 year old! (His age!)

"I enjoy being fit and have the most comfortable relationship with my body that I have ever had. And yes, I am usually the most fit man my age in the room. I love it when people say, ‘You look fit. What have you been doing?’

“Friday marks the beginning of my fifth year of faithful 3 times a week attendance at the gym. I have loved the experience and find going to be a pleasure and not a duty or chore. (I had never pursued exercise like this before and was frankly surprised that I enjoyed it so much.)”

Denis Ledoux

Yummy, Yummy, See My Big Tummy

Was skimming Men’s Health magazine and I landed on a page called “Gut Bombs to Go.” (Great title, I thought.) Listed were the worst of food items that are typically bought on the run. Here are two examples that say a lot about obesity and the rising rates of diabetes in the U.S. and other developed nations.

• Worst Donut: Krispy Kreme Caramel Kreme Crunch. This baby — just one donut by itself — checks in at 380 calories, which include 21 grams of fat (6 grams trans fat) and 46 grams of carbs. And if you’re inclined to have coffee with your Caramel Kreme Crunch, don’t forget to add a few bonus calories if you take cream and sugar.
  

• Worst Drive-Through Combo Meal: The Burger King Triple Whopper with Cheese, Fries, and a King Size Coke. Bingo! You’ve just wolfed down 2,300 calories — in one sitting. Yep, that truly is a whopper of a meal. And all the essential nutrients are covered, too: 115 grams of fat (11 grams trans fat), 225 grams of carbs, 117 grams of sugar, and topped off with 2590 mg. of sodium.

Don’t laugh. Millions of our fellow citizens eat this kind of junk daily. Of course it should be added that no one holds a gun to their head and forces them to do it. At least I'm not aware of it, are you?

Bodybuilding Great-Grandmother is Gone

A visitor sent information that Morjorie Newlin passed away. Maybe you remember the August post about this amazing great-grandmother (86 years old!) still competing in bodybuilding.

"I was deeply saddened to hear about the death of Philadelphia's first lady of fitness, Morjorie A. Newlin. I first read about the remarkable, then-70-year-old in the early '90s and was inspired by her pursuit of fitness and bodybuilding. She has been a shining example to me that in life there are no limits.

"When, in 2004, I was given the opportunity to write for the Daily News, I vowed that she would be my first column. From the moment we met, we hit it off. She was a pure delight, and it was an honor to know her. She will remain an inspiration to me and to many others."

The visitor who sent the information did not include a name.

Read Morjorie's obituary in the Philadephia Daily News here.

Thoughts About Getting “Pissed Off”

One of the things in the news business you learn quickly is no matter what you write or say, somebody is going to get annoyed. Twenty years at a newspaper taught me that.

Coverage of a labor dispute long ago comes to mind. The local teachers went on strike, which of course was news, front page news. The teachers had squared off against the school board. The parents picked sides and each side was convinced the news coverage favored the other side. No one on either side could be convinced otherwise.

That is just a bit of ancient history.

This is today. Gray Iron Fitness is an information and opinion web site. The opinions are mine. I try to make them down-to-earth and realistic. The goal is simple: convince people to take good care of themselves, and offer information about good ways to do it. Pretty innocuous, you would think. But remember the first paragraph: No matter what you write or say, someone will take umbrage.

Example: Several months ago, I demonstrated in a video an exercise called the “Arnold Press.” Could anything be more noncontroversial? Yet a man wrote to cancel his subscription. The thrust of his complaint had to do with my mention of Arnold (Schwarzenegger). Arnold used steroids, he said. Steroids are bad. (I agree.) The man had been a long-time subscriber, had written to me before, and seemed like a nice fellow. Who knows why just mentioning Arnold’s name set him off? There is a certain irony to it, though; because I am about the most anti-steroids guy anyone will come across.

Why am I bringing this up? It is the election season and emotions can run high. Some people convince themselves their candidate isn’t getting a fair shake. The other guy or gal is a boob, a jerk, or a scoundrel. Sometimes they are right on all counts. Sometimes not. And sometimes they just have irrational hot buttons that get pushed. Then all reason goes out the window and the blood boils. An election season is one more good reason to get plenty of fresh air and exercise.

One Arm Rows

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One arm rowing is one of the finest mid- to upper-back exercises. Secondarily, it works your biceps and forearms and, to some degree, your abs and lower back because you must stay tight to row properly.

Watch the video a couple of times (daughter Jennifer demonstrates). Then take a solid stance, resting one hand on a sturdy bench. With your opposite arm extended, pull the dumbbell toward your hip. Lift and descend smoothly. Exhale as you pull. Inhale as you extend.

No hunching over. Keep a nice normally flat back.

If you are super-setting opposing muscle groups, the one arm row works perfectly by alternating sets with chest press exercises.

The Foolishness of Hero Worship

The recent release of names of steroid using major league baseball players was but one more look into the dark side of sports. Yet if we are honest with ourselves, it only confirmed what we already believed was going on. Was too much made of it? Perhaps. I agree that lying and cheating are pale in comparison to sports star incidents of violence or committing unimaginable cruelty to man’s best friend. Still, it all adds up. The parade of anti-social or illegal behavior by sports celebrities takes its toll. Only the most rabid fans are blind to it, the ones who excuse away nearly any misdeed as long as the team is winning.

My own kids have been grown for a long time, and my grandchildren are still very young. If they were teens or preteens today, I would be talking with them often about the qualities that make a person truly worthy of admiration. Enjoy sports for what they are, I would try to convey. But the ability to run faster or throw a ball more accurately than average has absolutely nothing to do with character and decency as a human being.

This is not to say there are not many fine men and women athletes. It would be terribly unfair to say that. Yet we also know that in too many instances some of the most physically gifted are found to be dispossessed of morals and ethics. Making matters worse, today’s popular culture makes instilling the values of decency and good citizenship to the young very difficult. Nevertheless, it is the prime responsibility of every parent. If understanding the difference between celebrity and character is not instilled in the home, more than likely it will not be taught at all. And that is the truth.

Pectoral Madness

I have never understood our current obsession with pectorals. I think it all got started when we began measuring a man's self-worth by how much he can "bench" (i.e. the bench or chest press exercise). I just don't get it. Of course, I don't get covering yourself in tattoos, either. I'm from a different era.

So an article in the Sunday paper this week told about men actually having chest implants to give themselves magnificent pecs. Don't get me wrong. A strong, well developed chest looks fine on a balanced weight trained body. But paste a set of big pectorals on a guy who is otherwise either skinny or fat and flabby and you've created a pretty weird looking dude.

Guess I'm way out of step. I think bench pressing is over-rated anyway. For too many people it raises hell with their shoulders and they end up with a lot of aches and pains. Moderation, of course, is the answer. But try preaching that message to a guy with pectoral fixation. Weird.

Read the whole article here: More Men Turning to Breast ... er ... Chest Implants for Pecs of Steel.

Protein Keeps Hunger at Bay

Remember Bill Phillips' hugely popular Body for Life book and program of just a few years ago? Thousands of people made dramatic physical improvements following Phillips' advice.

Maybe you also remember that one of the reasons he said people fall off the wagon and overeat is because they do not eat the right balance of protein in their meals. And this sets them up for food cravings shortly afterward. Here's a study that seems to confirm that he was on the right track.

Now, some people will read this and then overdo protein. But the idea is come as close as it is practical to do in balancing meals with the right ratio of protein to fats and carbs. Problem is, there is always controversy among many trainees about what is the right ratio. Should the ratio of protein/carbs/fat be 30/40/30 or 30/50/20, or some other combination?

I know what I think, and it follows:

1) Different ratios can be successful with different people, as long as they don't get too far out of whack;

2) Any method of measuring food ratios must be simple or people will not follow it, long-term (I spell out my way of doing it in detail in my books);

3) Any diet that practically eliminates any one of the three macro nutrients (protein, carbs, or fat), is guaranteed to fail in the long term. That is because cravings for the eliminated member are bound to follow.

To read more about the study, go here.

Beware: "Natural" Doesn't Necessarily Mean Safe

The U.S. Food and Drug Administration (FDA) has little authority to regulate many supplements -- and the fact is that not all supplements are safe. Here is a report about two men developing advanced prostate cancer after taking "herbal" supplements.

Gray Iron advice is this: Do not take supplements of any kind without first knowing that they are safe. And a product labeled "natural" does not necessarily mean that it is safe. Above all, do not believe advertising on web sites that promise the fountain of youth. So-called "hormone therapy" can be a dangerous thing and should be considered only under the guidance and care of a good medical doctor.

Read full story here: "Natural" supplements caused cancer in 2 men.

Does Testosterone Therapy Improve Quality of Life?

Gray Iron has no medical degree. I'm just a fitness guy whose been at it a long time and reads a lot. That said, I am skeptical about hormone therapies I hear about. Is there some miracle pill to stop aging just around the corner? Is it already here? Like I said, I'm skeptical. My advice: Until legitimate studies are concluded and scientists say this stuff is safe and that it works, forget it.

Bottom line: Eat right, regularly hit the weights, and unless under a good doctor's care -- don't even think about messing with hormones.

Here is a report on a study (source: Journal of the American Medical Association) that seems to point out deficiencies in testosterone therapy even in men tested with "low normal testosterone levels" and would supposedly benefit.

Sunshine and Health Benefits

Neither basking on the beach for that deep tan, nor hiding in the shade, slathered in sunblock lotion, seems to make sense when it comes to sunlight.

According to a researcher at the Institute for Cancer Research in Oslo, Norway, modest sun exposure gives enormous vitamin D benefits. The skin cancer risk is there but the health benefits from some sun exposure are far greater than the risk.

"The current data provide a further indication of the beneficial role of sun-induced vitamin D for cancer prognosis," said Richard Setlow of the U.S. Department of Energy's Brookhaven National Laboratory, who also worked on the study.

As with most things in life, moderation seems to be the key.

Read about the risk-to-benefit ratio in this report from Reuters.

Fast Walkers Live Longer than Slow Ones

It turns out that seniors who walk faster on a treadmill test live longer, on average, than slower walkers.

Geriatricians at the University of Pittsburgh tracked a group of seniors for 10 years and found those who covered the equivalent of 2-1/2 miles per hour on a treadmill outlived walkers able to walk less than 1-1/2 miles per hour.

The researchers adjusted for sex, race, age, chronic illness and hospitalization and found that walking speed appeared to be an independent predictor of longevity.

Should this surprise us? I don't think so. It confirms what those living a fitness lifestyle know intuitively.

Read more about their findings here.

Can Smokers Get it Up?

During an annual physical exam, a doctor once asked if I smoked. When I said no, he said, "Good. Smoking is the single worst health habit anyone can have."

Maybe it was an exaggeration, but not much of one.

Today, I read a report on smoking and erectile dysfunction, or ED, as they call in the TV ads about Viagra and similar pills.

Whenever I see those ads I notice that the actors are usually middle-age and fit looking people. Then I wonder why so many people these days need pills to do what should come naturally.

Does smoking play a role? even though fewer people are smoking now. I don't know the answer.

What I do know is that smoking is bad for your circulation, and poor circulation to certain appendages can contribute to ED.

So here's my anti-tobacco thought for the day:

If you smoke and heart disease, stroke and certain cancers haven't been reason enough for you to quit, consider this: The habit also increases the risk of erectile dysfunction.

Read all about smoking and erectile dysfunction here.

Are Fish Oil Capsules as Good as Fish Itself?

As far as omega-3 fatty acids are concerned, you get as much benefit from fish oil capsules as you get from the fish itself. This according to a researcher at the University of South Dakota, Dr. William S. Harris.

Nevertheless, Harris said he would encourage people to eat fish rather than relying on fish oil capsules. "Fish of course brings with it proteins and minerals and other factors that are good for our health that the capsules don't bring, but we weren't able to measure any of those things," he said.

Read the full report here.

Coffee is a "Good Guy," Too

Remember not long ago folks were told to dump coffee and drink tea instead? Tea, especially green tea, provides all those wonderful antioxidants. Well, tea's antioxidants are still there. But guess what? Coffee it turns out has beneficial antioxidants, too. So pick your favorite. As usual, moderation is the key. Too much of a good thing can lead to the caffeine jitters.

Read this report on how both coffee and tea may be protective against kidney cancer.

Big Medical Myth Busters

Does shaved hair will grow back faster, coarser and darker. That it does seems to get passed along from generation to generation. The fact is, controlled studies done as long ago as 1928 showed no difference in the growth and texture of shaved and non-shaved hair. So go ahead and shave and pluck with total abandon and be guilt free.

Still, don't believe it? That and six other big medical myths are exposed here: Read all about it!

Soft Drinks are Yuck

Just a quick note about soft drinks and sodas: They are bad for you, really BAD. And it doesn't take much to put your health at risk. Think I'm over-reacting, being an alarmist? Read what the doctors say. So moms and dads, grandmas and grandpas, get that junk out of the house. It's bad for you and it's bad for the kids.

Read the full story here.

The Case for Less Intense Cardio

Here's a study from Duke University Medical Center that says 30-minute walks six days a week are more likely to make you trim and fit than more intense workouts practiced a few times a week. Now this, of course, goes against what many fitness gurus are preaching these days. So what does Gray Iron think? Thirty minute walks plus shorter more intense sessions in the weight room may combine the best of both worlds.

Read the full story here.

Protein & Prostates

Gray Iron Newsletter reader, John C., says an annual physical examination revealed a steep rise in his PSA (Prostate Specific Antigen) test. As you know, an elevated PSA can lead to more expensive and invasive tests. Before having those, he decided to examine his dietary habits and realized his only recent change was adding a daily protein shake. (I do not know how many total grams of protein he was ingesting daily. He is not a regular exerciser.) He eliminated the protein shakes and says his PSA gradually returned to a normal range. I had never heard of anything like this before. Have you?

The debate among bodybuilders, lifters and other athletes about the amount of protein needed while training is ongoing. It won’t be settled today. PSA tests aside, certainly there is a protein upward limit that when exceeded it becomes unhealthy. If you have any experience or knowledge of elevated PSA as related to protein consumption, please comment below. As I said, I have never heard of this before. I didn't come with anything doing a Google search.

Studies Show How Fruits and Veggies Reduce Cancer

Yes, we’ve heard it before. But more evidence is in that fruits and vegetables are preventative of many types of cancers. If you aren’t getting your daily portions of fruits and vegetables, maybe this will nudge you in the right direction.

Full story from Reuters here.

Windshield Wipers

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Forget those little bitty crunches and "going for the burn." Real core exercises like old fashioned bent-legs sit-ups, wood choppers with weighted cables, and windshield wipers (no equipment needed) are the real way to a stronger, firmer gut.

If you're a beginner, enter slowly. Use the bent-knees side to side motion first. Then graduate to straight legs once you get the hang of it. Work up to a few sets of 20 and feel the muscles of your trunk get stronger and a whole lot firmer.

Do them with control, always. And breathe smoothly.

Big Biceps and Small Waist May Determine Lifespan

Once again, Jack LaLanne had it right. He said, "Your waistline is your lifeline." And it's true. But decades ago when LaLanne was coming up with snappy bumper-sticker type slogans about health, many in the medical field labeled him a nut.

Now, we know that he had it right all along. In this report from Rueters we see that United Kingdom researchers recognize the limitations of the BMI as a health indicator. Instead, they say the size of a man's biceps and waistline are better indicators of his longevity. Somewhere Lalanne, now in his 90s and still working out, must be smiling.

Read full story here.

Fatherhood: Increase Your Chances of Living to 100

It's probably a little late for most male Gray Iron readers to do anything about it, but recent studies indicate that having four or more children increases the likelihood of living to 100.

Wow! When I read that headline I thought it sounded a little goofy, and if you read my blog regularly you know that I am generally suspicious of many claims that are supposedly backed up by "scientific studies." That's why I like Snopes and junkscience.com, incidentally. It is B.S. not hydrogen that is the most common element in the universe. Still, many studies are of course truly scientific, important, and valid. Either way, valid or not, this one is an interesting read.

Go here: Having Lots of Kids Helps Dads Live to 100.

Workout Benefits May Require Less Frequency Than You Think

The benefits of progressive strength training workouts continue for older men, even after they switch to a less intense workout schedule, according to the results of a new study published in the International Journal of Sports Medicine.

So what is the ideal number of workouts per week for people over 50? Gray Iron thinks that nobody knows for sure, and it probably varies somewhat from one person to the next. What is certain, however, is that weight training works wonders as we grow older. And the study in the Journal of Sports Medicine indicates that the benefits continue even with less workout frequency/intensity than previously believed.

To read more about the report, go here.

Disney's Blubber Boats

The "It's A Small World" ride at Disneyland opened in 1964 when people were a lot trimmer. The famous California theme park will shut down the ride in January for ten months to make the water canals deeper and build stronger boats. They need to do this because people are fatter and causing the boats to completely stop in the middle of the ride. When the boats get stuck, a crew member has to ask people to get off the boats and lighten the load.

Disney also said they are having the same problem with "Pirates of the Caribbean," but it's not as bad as Small World.

The average sized man weighed 166 lbs in 1960. In 2002, the average man weighed 191 lbs, according to a report in the Los Angeles Times.

Are 20% of Americans Self-Destructive?

Regardless of overwhelming evidence that smoking is the nation's number one preventable cause of death, 1 in 5 Americans still smoke. The idea that there is an irreducible number of people who will smoke, no matter what, is probably true; but it is much less than one in five people. Utah, for example, has a (smoking) prevalence rate of only 9 percent.

In another state, Oregon, the tobacco industry spends $3.50 per person annually on “marketing,” which is a convenient term for addicting people and keeping them that way.

What should be done? What is government’s role? Or should government have a role at all? For the full story on who smokes and who does not, go here.

Controversial Atkins Diet Takes a Hit

“I think the Atkins diet is potentially detrimental for cardiovascular health, if maintained for a long duration and without attempts to lose weight,” said Dr. Michael Miller, director of preventative cardiology at the University of Maryland Medical Center. “A stabilized Atkins diet is not the way to go."

Read the full report here. But also let me summarize the findings in plain talk: Eventually, you’ll pay a price for following a long-term diet that is high in fat, particularly saturated fat.

The Gray Iron opinion has always been that any diet that practically eliminates any one of the macro nutrients (in the Atkins diet it would be carbohydrates), eventually leads to problems or failure. Sugar and processed flour carbs are uglier than sin, but certainly not fruits, vegetables and whole grains.

What the Heck is “Metabolic Syndrome”?

Medical terms such as “metabolic syndrome” enter the common vocabulary and many times people really don’t know what they mean. The first few times I heard the term, I didn’t have a clue.

Simply put, metabolic syndrome is a combination of medical conditions that increases the risk of heart disease, stroke, and diabetes. It is a very common and dangerous medical problem.

Metabolic syndrome means the presence of three or more of the following health problems:

• Excess weight around one’s waist (a waist measurement of more than 40 inches for men and more than 35 inches for women).

• Triglycerides blood level of 150 mg/dL or more.

• HDL cholesterol levels below 40 mg/dL for men and below 50 mg/dL for women.

• Blood pressure of 130/85 mm HG or higher.

• Pre-diabetes (a fasting blood sugar between 100 and 125) or diabetes (a fasting blood sugar level over 125 mg/dL).

Metabolic syndrome seems to run in families; but being overweight, having a poor diet, getting no regular exercise, and having bad lifestyle habits such as smoking also contribute to it.

Usually there are no symptoms, but your doctor is able to diagnose it with lab tests that are usually a part of a thorough physical examination.

Gray Iron urges people to have periodic exams at intervals their doctor recommends.

Bulgarian Split Squats

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Bulgarians are real "thigh busters." Play the video and little explanation will be needed. Daughter Jennifer demonstrates and prefers a 3-count on the descent and a 1-count coming up. Try varying the tempo and reps. And if your body weight alone isn't challenging enough, hold a pair of dumbbells. A few sets of these and your thighs will scream for mercy!

To Grunt or Not to Grunt, that is the Question

Deep breathing is essential in a good workout. But when does deep breathing become grunting? And does grunting actually help? Or is it merely a form of exhibitionism? To grunt or not grunt, and what constitutes a grunt, these are the questions discussed here. So before making that next giant exhalation in public, understand about grunting's value and protocol. Go to Grunting.

Who is No. 1 in Fatness?

"The defeat of famine is the goal of all successful societies. Unfortunately, triumph often evolves into the other extreme -- gluttony." --Living the Fitness Lifestyle


Beverley Balkau, director of research at the French National health research institute INSERM in Villejuif, led a study published in the journal Circulation that concluded obesity is becoming a global problem.

It puts the rest of the world close to par with the United States, long considered the country with the worst weight problem. An estimated two-thirds of Americans are overweight and a third of these are obese.

Read the full story here.

Smoking With Kids in The Car

I can remember long car trips with my mother and stepfather smoking, and often with all the windows rolled up. My mother deluded herself by saying smoking was harmless to her because “I don’t inhale.” And since I didn’t smoke I was only inhaling "harmless" secondhand smoke.

Effective January 1, 2008, such behavior by adults in California will result in a $100 fine. Gov. Schwarzenegger signed into a law a bill making it illegal to smoke in a vehicle if someone under age 18 is present. Similar laws are in effect in Arkansas and Louisiana and under consideration in other states.

As someone who generally objects to government intrusion into most personal behavior, I am cautious about cheering for such legislation. I can see dangers down the road when government becomes too "helpful" in saving us from ourselves.

So call me inconsistent, because at the same time I am in favor of practically any legislation that discourages smoking and protects non-smokers, especially children. The tobacco industry has a powerful lobby. I personally find little distinction between tobacco peddlers and drug dealers. One may have the law on their side, but both are in the business of destroying lives.

The law takes effect January 1st.

Read more about the new law here.

A Cell Phone As Your Personal Trainer

The prototype Wellness mobile phone from Japan’s NTT DoCoMo Inc. has a way of keeping track of a user’s health, according to company spokesman Noriaki Tobita. It can take your pulse, check your body fat, time your jogs, and tell you if you have bad breath.

Spokesman Tobita calls the device a “hassle-free way of keeping track of a busy person’s health.”

Call me an old coot — go ahead, it’s ok — but if the latest multi-multi use cell phones make lives “hassle-free,” I'm not convinced. For example, now motorists will be able to distract themselves even further while driving in traffic. They will be able to yak on the phone and check their body fat.

Those less critical of the devices than I am may want to read more about the Wellness mobile phone here.

Advances in Dietary Supplement Research

Many of us take supplements of one kind or another. Personally, I am very careful about taking them and skeptical about many of the claims made by supplement manufacturers. I do not rely on their advertising claims. I hope you don't either.

Some supplements, high quality fish oil (Omega 3) immediately comes to mind, have unquestionable value. While some others are suspect. A few have even been proved dangerous, such as some of the diet pills that we've all read about.

The Gray Iron advice is to take only those supplements that you have discussed with your physician. Remember that certain substances may interact negatively when combined with prescription or over-the-counter medications you might be taking. Ask a pharmacist for professional advice.

To read more from the National Institutes of Health, go here: Advances in Dietary Supplement Research Highlighted.

USMC: Uncle Sam's Mountain Climbers

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The Marines love this little gem of an exercise called Mountain Climbers. I was a jarhead so I speak from experience. But my guess is that the other branches appreciate its conditioning merits, too.

If you are in fairly good shape, MCs are good ones to add to your cache, especially when they are used as part of a circuit or interval workout. Senior beginners, however, or those who are very overweight, should put MCs on hold until they’ve reached post-beginner stage.

That said, here is what to expect:

High repetition MCs will really get you huffing and puffing and fit nicely in a resistance/cardiovascular combo workout. As you watch the short video (Jennifer demonstrates), you will see how maintaining a solid push up position while chugging away engages your entire body: abs, back, chest, arms, shoulders, and of course your legs.

The following is a quick little body weight only workout that will demonstrate what can be accomplished on those days when you can’t get to the gym.

1. Mountain Climbers: Do them fast and with vigor for 20 reps, 10 each leg.
2. Flip over onto your back. Do 10 standard sit-ups.
3. Flip back over to the push up position. Do 10 standard push ups.
4. Stand and do 10 squats.

Catch your breath and repeat. Do as many rounds as your time and fitness level allow.

Do You Think You Have Good Endurance?

Is anyone out there an ultra-marathoner (not something I'd recommend, by the way), or maybe a super triathlete, or veteran English Channel swimmer? Think you're tough? Can you run or swim till you drop?

Well, this little lady named Godwit would laugh at your wimpy efforts. Don't believe me? Check it out here. It is an amazing world we live in. Have fun.

Smart Pills

It probably won't surprise readers of my blog to learn that people who take supplements are generally better nourished than those who don't take them. In fact, a substantial proportion of seniors (people 51 and older) don't get enough vitamins and minerals from diet alone, and fewer than half of them take supplements every day.

The widespread inadequacies should be considered when developing recommendations for supplement use for seniors, according to Rhonda S. Sebastian of the United States Department of Agriculture.

Gray Iron recommends taking a quality vitamin/mineral supplement, but with the approval of your physician. This is important because the USDA also notes that many people get too much of some vitamins and minerals and not enough of others. So be a smart supplement swallower. And remember, too, that no amount of supplementation can make up for a highly inadequate or gluttonous diet.

For the story of the report by the Journal of the American Dietetic Association, go here.

Another Fat A-- Nation

It should be small comfort to learn that the U.S. is not the globe's only gluttonous country. In fact, most highly developed nations have the same "Super Size Me" problems.

The Aussies have come up with an idea to trim the blubber -- and also reduce their growing cost of health care, which in the end must be paid for by everyone, the obese and svelte alike.

The Australian General Practice Network (a physicians group) suggests the following: To combat the spiralling problem of type-2 diabetes, heart disease and cancers linked to obesity, they want the government to pay overweight people a 170 dollar ($141, U.S.) subsidy to do something about their expanding butts and waistlines.

"We believe that this (money) will go a long way to helping people get access to accredited weight-loss programmes where the people will be supported," network chairman Tony Hobbs told state radio.

Does this sound crazy? Or are they really on to something down under?

Maybe I'm wrong, but I can think of several reasons why it wouldn't work and would lead to unpleasant, unintended consequences.

What do you think?

Read more about it here.

Politics and Brain Functions

Here at Gray Iron Fitness we have made it policy to keep politics out of our mission. Opinions? Sure, we've got them. But our job here is encouraging senior fitness and healthy lifestyles. Period.

Still, you do have to have some fun now and then. It's healthful. So here's a report from the British journal Nature Neuroscience that says the brain neurons of liberals and conservatives fire differently when confronted with tough choices, suggesting that some political divides may be hard-wired.

Could the study have been weighted to get the outcomes the researchers wanted? It's possible. But let's have some fun. The findings probably confirm many of your beliefs about "the other side," no matter which side you may be on.

Read all about it here.

Do You Want Fries With That?

If you eat "clean" 90 percent of the time, does it hurt to once in a while indulge in, say, a cheeseburger, fries and a milkshake?

Normally, Gray Iron would say go ahead and take a break, as long as it is just that: a break. But in no way is Gray Iron defending saturated fat. No question about it, loading up on saturated fat is not good for you.

(Note that we are talking about saturated fat, not the heart healthy fats found in fish oil, avocados, olive oil, and most nuts and seeds.

Now, according to a study by researchers at the University of Sydney in Australia, just one piece of high-fat carrot cake, for example, and a milkshake diminishes your body's ability to defend itself against heart disease.

Their study included 14 trial participants, all healthy and between the ages of 18 and 40.

The indication is clear: Eating foods high in saturated fat is harmful to your health and especially your heart.

Read what they found here.

Your Health Profile and History

The American Academy of Family Physicians suggests keeping a Health Journal to be shared with your doctor and to help keep track of things that may make you sick. The journal, according to the academy, should include the following:

• Any illness or injury you've sustained.

• Any hospitalizations or surgeries.

• Any symptoms or allergies that you've had.

• OTC medications, prescription medications, supplements and vitamins that you take, including the dosage and how often you take them.

• Any diseases, conditions or illnesses that run in your family.

Gray Iron agrees wholeheartedly with the suggestions, of course, but would add a couple of things for those of us living the fitness lifestyle.

Keep a record of the lab test results from your last physical and of course know your blood pressure readings.

Your journal doesn’t need to be fancy or time consuming. Keep it simple but update it as things occur.

Read more about the recommendations here.

Smoke, Smoke, Smoke that Cigarette . . .

Smoke, smoke, smoke that cigarette.
Puff, puff, puff until you smoke yourself to death.
Tell St. Peter at the Golden Gate
That you hate to make him wait,
But you just gotta have another cigarette.

—from a song Phil Harris (photo at right) used to sing.

Sometimes after an anti-smoking rant, I ask myself: Does any smoker actually decide to stop because of something they've read here? After all, anyone with at least a toe-hold in reality already knows that smoking is self-destructive?

Yet if you are still a smoker, at some point some piece of information, somewhere, may turn out to be the tipping point. That you will have finally had enough. Could this be it? Read on.

Health Day reports that current smokers without the gene for Alzheimer’s were 70 percent more likely to develop Alzheimer's disease than nonsmokers or former smokers without the gene.

Before you light up the next one, read more about the researchers' findings here.

The One-Arm Dumbbell Press

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Daughter Jennifer lives near a small village in the foothills of the Austrian Alps, not very far from where a well-known California governor and former Mr. Universe grew up. There must be something in the water.

The one-arm dumbbell press of course develops shoulder and arm strength. Maybe even more than pressing a barbell or two dumbbells at once, one-arm pressing requires serious tightening all of the muscles of your lower back and abdominals (currently known as the "core"). And that is a good thing.

I always recommend exhaling as you press and inhale as the weight returns. If you are a beginner, develop a smooth style and tempo similar to Jennifer's before moving up to heavier weights. Give it a try. I think you'll realize right away its value as a compound exercise movement.

Why Not Roll The Dice?

A realistic fear many have about aging and dying has to do with making their final exit in a nursing home. The best nursing homes are humane; but even then they are nothing more than warehouses for mere existence. So it is normal to hope and pray for a health span that is equal to your lifespan, regardless of its length. And though hope and prayer may have value, they are not enough.

Ignoring lifestyle factors that will either (a) help or (b) hurt one’s chances of remaining healthy and active until the end of life is childish. One well-worn joke told by many a boozy bar patron (usually a guy with a cigarette in one hand and a double whiskey in the other) is about how he plans to die at 100, after being shot by a jealous husband for getting caught in bed with the man’s wife.

Sure.

More likely, his lifestyle choices will lead him to either an early grave or spending his later years barely aware of his own existence. Someone, I’m certain, will remind me about a friend or relative who smoked two packs a day, drank like a fish all his life, and remained spry well into his 90s. While the author/runner Jim Fix took good care of himself and checked out early in life. The stories many be true. But it is the unmistakable mark of an immature thinker to base lifestyle choices on anomalies.

Of course, there are never absolute guarantees of good health to the end of life, but it is certainly possible to put the odds way in our favor. The question is: Which lifestyle are you betting on with your life? Even some who have lived long enough to be called seniors still lack the mental maturity to play the odds. Please don’t be one of them.

Fit or Fat: The Choice is Ours

Patty was asking questions at Costco’s customer service counter as I stood waiting nearby, and with a clear view of the crowded warehouse store.

I thought how fortunate we are to live in a nation with such an abundance of products, goods that our free market economy provides. I looked at the huge shopping carts filled with a variety that most of the rest of the world envies. I recalled photographs taken in the old Soviet Union, with its citizens standing in long lines to enter dismal stores with few choices and limited quantities.

My second thought, however, was not as positive. I watched shoppers lining up at checkout counters and once again realized how we have, on average, become a fat and flabby nation. Month after month, reports in the media have been telling us about poor health and illnesses that will be the result of it. We have been warned, too, about the growing number of fat children who will early in life contract many of the diseases associated with old age.

Media reports are one thing. A more startling impression is actually looking at most large groups of people today. Thirty years ago, extremely overweight people stood out in a crowd. Nowadays, they are often the norm.

The problems created by being overweight and obese range from societal (rising health care costs, for example) to the personal. It is on the personal level that I focus. How, I ask, can anyone experience all that life has to offer if you are obese? I am not a psychologist, and in many instances I realize there are psychological factors involved. Yet after all the talking is out of the way, it always comes down to personal choice.

The choice is ours.

Health Club Naughty Secrets

In earlier times, the gym business was different. The owner was also the business manager, bookkeeper, salesman, custodian -- and your personal trainer -- all wrapped into one. If that sounds like too much for any one person to handle, remember that most gyms were independently owned and most had a lot fewer members. There were no Pilates, yoga, step, kickboxing, or spinning classes, either. You lifted iron. There weren't other options.

How can anyone argue against more exercise options? Yet the little secret today is that huge numbers of not truly motivated people join health clubs and soon dropout. The thing is they also usually sign up to have dues automatically withdrawn from their bank account. Then, after dropping out, they tell themselves they will get back in the gym again, so they continue paying dues.

Health club owners don't talk about it, but if everyone who paid dues worked out regularly, there wouldn't enough equipment or hours in the day to accommodate them. Paying for workouts not taken may sound crazy, but I guarantee you that many people do it. Gym owners have a special place in their hearts (and pocketbooks) for those who pay but don't use the facilities.

I do not dislike gyms or gym owners. I have belonged to many gyms and belong to one now. I have known gym owners who became personal friends. But my advice to anyone paying dues to a health club and not using it this: stop! Yes, everyone should exercise. But a gym or health club is not necessarily for everyone. If you are a member of a gym and don't use it regularly, deep down you probably dislike going there. So stop wasting your money. Find a form of exercise that you like and will actually practice several days per week.

Health club owners may dislike my saying this: But if you aren't using the facility, cancel that membership today.

Don't Skimp on Fish Oil

I've been half-expecting someone reputable to tell us that fish oil really isn’t all that its cracked up to be, that all its great press may be exaggerated. Instead, it’s just the opposite. Each new report seems to reveal yet another health benefit attributed to taking fish oil. Improved cardiovascular function was only the beginning of the good news.

Now here’s a study that suggests fish oil may even be beneficial to people with mental illness. So the good news about Omega-3 just keeps piling up. Are you taking fish oil yet? If not, why not? Ask your physician if there’s any reason why you shouldn’t take a quality fish oil supplement.

Personally, I take salmon oil capsules every day. I like the Vital Choice brand, which is endorsed by several well known physicians. It’s easy and efficient to order by clicking the Vital Choice label on my web site. Vital Choice products come from wild Alaskan salmon from some of purest water on earth. You want to be certain that you buy a pure, high quality brand.

To read more about how fish oil may also help people with mental illness, go here.

Jack LaLanne Was Right

There's a page in my book, Living The Fitness Lifestyle, titled "Self Delusion and the Scale." I quote Jack LaLanne (early photo at left) who said long ago, "Your waistline is your lifeline." LaLanne was and still is way, way ahead of his time. He's now in his 90s and still working out.

Reuters reports the latest validation of LaLanne's comment in an article, (the) "Tape measure, not scale, key to knowing heart risk."

Too much emphasis is placed on body weight alone, when stripping down, looking in the mirror, and putting a tape measure around your waist are better indicators of health and fitness. The report is definitely worth reading.

Coffin Nails

Is anyone still smoking? I'm not trying to be a wise-guy. Of course the answer is yes, plenty of people still smoke. Yet considering all that we know, it is hard to understand how anyone with even a modicum of common sense does it. But common sense and reason have never had anything to do with smoking.

The question then becomes: What factor or factors get smokers to quit once they are hooked? The following is a story from HealthDay that says at least one group of experts claims that quitting on a whim or impulse has more success than going about it with a plan. Read about it here.

Morjorie Newlin is "Unreal"

At first I thought Morjorie was literally unreal. But she is very real. And, get this: She is an 86 year old great-grandmother -- and a competitive bodybuilder!

Amazing. I had to look twice and still thought her story might be one of those bogus urban legends traveling around the internet. So I ran it through Snopes and checked out the story as best I could. Morjorie Newlin is a retired nurse who began bodybuilding at age 72.

But enough from me. You've got to see her and read the story. Now stand by to be as amazed as I was. Go here.

Is Super-Slow Weight Training for You?

Gray Iron Newsletter subscriber Leo, from Gloucester England, writes to ask two questions:

1. Do you have any observations to make on the question of rep speed or tempo? Your videos suggest that you use a natural cadence. I am experimenting with super slow which is intense in the extreme (and agonising}.

2. What do you think we actually achieve physically by continuing weight training at seventy. Is it purely maintenance? I acknowledge the psychological benefits

My answers:

Leo, I have tried super-slow repetitions and concluded that they are not for me. It may have to with my being too impatient; nevertheless, I found that after a week or so I began dreading the workouts. But that’s me. I know that some people thrive on super-slow. I do like to change routines in various ways every month to keep things interesting. Still, in general, I find I am most comfortable with a moderate rep speed and the numbers varying between 6 to 12 reps. Once in a while I’ll drop to 4 rep sets or go up to 15. But mostly I stay in the 6 to 12 reps range.

As to what progress can be expected at age 70, I think that once we have a couple of years of training behind us, yes, it is mostly maintenance (after we pass 55 or 60). I personally cannot lift as much or train as long as I could 10 years ago. I wish I could. Still, I’m grateful for a much superior strength and fitness level when compared to my contemporaries that have not been regular trainees. It can be unpleasant to think about further strength loss as time passes. On the other hand, the odds are we’ll stay well ahead of our age group in strength, fitness and health by just keeping at it.

That's a pretty good deal, I think.

A Funny Thing Happened While Sipping Green Tea

For quite a while now, many experts have urged us to stop drinking coffee and switch to green tea. Green tea has all those wonderful antioxidants. Well, there's still nothing wrong with green tea. It's good for us. But guess what? It seems that the sometimes demonized coffee turns out to have positive properties, too. One example of those good things coffee does is explained in the following article from Reuters. Starbucks has to love it! Go here.

Accelerate Your Fat-Burning With Rest

Here is an interesting study. Japanese and Danish researchers found that in a group of seven exercisers, fat-burning was accelerated when a 60 minute workout was split in half with a 20 minute rest period between halves.

Well, they may be right, and their explanation seems solid. However, would you say that a study that involved only seven people should be considered conclusive? I think more evidence should be gathered first. Still, it is interesting data for those of us who take our fitness seriously.

For the full story on their study go here.

Of Mice and Men

This is not commentary on the writing of John Steinbeck but, rather, a notation that scientists recently proved the obvious: If you want to stay young for as long as possible, eating less and exercising more is the key.

In short, here's what they did to prove it. With genetic engineering they created mutant mice that mimicked the effects of eating less and exercising. Their report is in the journal Science and concludes that the reasons for the mice staying young has to with insulin, the hormone that regulates glucose.

For the full story on their findings, go here. .

Should Heart Patients Pump Iron?

There was a time not that long ago when people with heart disease were told to rest, rest, rest. Then along came evidence that aerobic exercise was usually beneficial -- but stay away from weight training.

Now, in a new scientific statement from the American Heart Association we learn that some resistance training can be good for heart patients.

"Just like we once learned that people with heart disease benefited from aerobic exercise, we are now learning that guided, moderate weight training also has significant benefits," according to Mark Williams, professor of medicine at Creighton University School of Medicine in Omaha, Nebraska.

Gray Iron wants to underscore two things: 1) Weight training is seen as a complement to aerobic exercise, not a replacement, according to Williams; and 2) any exercise program should be approved by a heart patient's physician.

Go here to learn more.

Exercise: Even a Little Bit Helps

As we age, we are told that getting regular exercise will increase longevity and quality of life. It's a fact that few people in the know bother to debate anymore. But how much exercise is actually necessary to derive some benefit?

Well, not as much as you may think. A recent Journal of the American Medical Association report and suggestions from the American Council on Exercise (ACE) explain that relatively short periods of movement done regularly have great benefit. This is good news for exercise-phobics. The amount of exercise necessary is so small that even confirmed couch potatoes may buy into it.

Ideally, I would suggest making a greater than minimal effort and being sure to include both resistance training and cardiovascular exercise. Still, the fact remains that almost any movement is a big plus, especially in a society such as ours that is more and more sedentary.

For the full report, go here.

Dangerous "Deep Belly" Fat

In a report from Health Day, scientists explain that a protein in blood points to rising amounts of a particularly lethal form of body fat around your organs. This reminds me of one of Jack LaLanne's favorites ("LaLanne-isms"?). He likes to say, "Your waistline is your lifeline." And more and more, we realize how right he has been. It's the blubber around one's waist and beneath that's deadly. What a tape measure tells you (even more so than the scale) may not make you happy, but it could save your life if it prods you into taking action.

"Fat tax" in England could save 3,200 lives each year

According to a study at Great Britain's Oxford University, a "fat tax" on certain unhealthy foods could save 3,200 lives per year. Interesting. But how far should the government go into people's private lives is a reasonable question asked by many Brits. In fact, England already levies a purchase tax on a small number of products such as potato crisps, ice cream, confectionery and chocolate biscuits, but most food is exempt.

Former Prime Minister Tony Blair has previously rejected the idea as an example of the "nanny state" that might push people away from healthy food. Read Reuters report here.

It's the calories, stupid!

Craig Ballantyne writes about fitness and training for Men’s Health magazine. Though MH for the most part aims at younger readers than I do, I find that a lot of their advice is valid across the board, and for both men and women.

Recently, Ballantyne wrote about dietary habits and weight loss. He explained something that is important for any overweight person to understand. He said that to take off weight your workouts can be imperfect, but your dietary practices must be sound. Conversely, your workouts can be executed to perfection, but if you eat too much you will fail.

Does this mean that a well thought out exercise program is unimportant? Of course not. What it means is that if you are training and the fat is not coming off, you are simply eating too much. And all the exercise in the world will not trim you down until you regularly take in fewer calories than you need to sustain your present weight.

"I don't have time to exercise."

There's a young, disabled man at our gym. He is barely able to walk, even with crutches, and his forward motion is painfully slow. Still, he manages to use the elliptical trainers, always works up a good sweat, and somehow gets around the room to use the weight machines.

He lives just a couple of blocks from the gym and it may take him half-an-hour to go the short distance on crutches. If it is raining, or very hot, sometimes we drive him home. He is always grateful for a ride. The circumstances surrounding his disability never come up, but sometimes he talks about having more surgery.

Last week, Patty and I were turning into the gym parking lot as he was crossing the street on his way home. As we passed him we both had the same thought: How many times have we heard someone say, "I know I should get in shape, but I just don't have the time right now"? And here is this young man who really struggles just to walk, but, by golly, he gets there.

You can bet he would gladly exchange the hindrances he endures daily with someone who is just "too busy" or "too tired" to make the effort.

If you are honest with yourself, you know that there are really no excuses for a lack of effort or commitment. Not legitimate ones, anyway.

Like the Nike slogan says, "Just do it!"

Walking Lunges

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There are many varieties of lunges (all of them good), but I like walking lunges best. They are great for building muscular quadriceps, hamstrings, and glutes. Walking lunges look simple to do; nevertheless, there are some things to know to get full benefits.

In the beginning, get comfortable doing them by traveling short distances with bodyweight only. Then, gradually, increase the difficulty by traveling farther and/or carrying a weight. If you carry a weight, you can hold two dumbbells, arms down and vertical, or carry a barbell across your back and shoulders; or in front above your chest, with elbows high, as you would doing a front squat.

Form (Patty, aka Mrs. Gray Iron, demonstrates):

1) Take a fairly big step forward so that your ankle and knee are in a vertical plane, and the knee of your trailing leg almost touches the ground. Keep your chest high and look ahead. In other words, maintain an erect posture. Don’t bend over;

2) Drive off the heel of your forward foot as you take the next step;

3) Keep moving forward. Don’t stop after each step.

It's Never Too Late

Suppose that you have punished your body for years by eating too much and all of the wrong things. Is it too late at middle age or more to undo the harm you may have done to yourself? Many mature adults think it is and continue harming themselves, figuring, why bother to change habits now? The damage has already been done.

But that's not true, according to a study at Medical University of South Carolina. Older people who adopted a healthy lifestyle basically caught up within four years, and their mortality rate and rate of heart attacks matched the people who had been practicing healthier habits all along.

Read more here.

U.S. Issues New Standards for Dietary Supplements

In a recent report from Reuters, we learn that the makers of vitamins, herbs and other dietary supplements must meet new government standards to show the products are free of contamination and contain exactly what the label says.

The Reuters story is worth reading. Do you have any thoughts on the subject? Click on "comments" below.

Summertime Smarts: Sunscreens

It's summertime in the Northern Hemisphere. I'm not anti-sun, and from what I can gather, a certain amount of sunshine is very healthy. But how much is enough? And when does it become unhealthy? Generally, I think a little goes a long way. Here are a few guidelines:

1) Fair skinned types can tolerate less sunlight than darker skinned people, but you can get too much no matter what your complexion is;

2) Getting sunburned is bad for anyone at any age;

3) Basking for long periods with unprotected skin to get a tan is very bad;

4) Stay away from tanning salons;

5) If you're going to be in the sun during the peak hours between 10 a.m. and 3 p.m., use a serious sunscreen.

In selecting a sunscreen, take note of the following:

The SPF number is an indication of protection against UVB rays only. Sunscreen products labeled "broad-spectrum" protect against UVA and UVB radiation; however, there is no standard system for measuring UVA protection. So look at the ingredients. Products with an SPF of 15 or higher that contain avobenzone (Parsol 1789), zinc oxide, or titanium dioxide are likely to be effective against the entire spectrum of UVA rays. Also, check the expiration date. Most sunscreens expire within two to three years.

A Training Tip from Doctors

At first glance, this may seem almost too basic to mention. Yet after years of training and watching others train, I can say without question, the following is worth remembering: Go here.

Dumbbell Curl & Arnold Press

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Here is a neat upper-body combination movement that works biceps, triceps, and shoulders.

The dumbbell press portion was a favorite of Arnold (you know the one). He liked to start the press with his palms facing him, and as the weights are pressed overhead they rotate to face forward. Retrace the movement in the reverse coming down. Try it. It has a nice flow.

Now, what I've added is to first simply curl the weights to shoulder level, and then begin Arnold's overhead press. Curl, press, return. Curl, press, return. The entire compound movement can be done either sitting or standing. I like to stand because it forces me to keep my abs tight, as they should be when doing overhead presses of any kind.

As always, don't hold your breath. Get a nice inhale-exhale rhythm going.

Get This Guys!

An expanding waistline in older men is associated with worsening lower urinary tract symptoms and poorer sexual function (bet that gets your attention), according to research reported at the American Urological Association meeting in Anaheim. Check it out here.