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Post by cherryt38 on Jan 8, 2021 2:17:04 GMT
This round runs from Dec 31 to Feb 17. It’s not too late to join us. Just add your board name, first name and your goal for this round to this thread. All are welcome!
Challengers:
bmazzo/Beverly - Start the new year with new purpose.
cathygeha/Cathy - Perseverance not Perfection
cherryt38/Cherry - Continue exercising at something every day
hollygail/Holly - Maintain lifetime at goal status
jalibmu/Jan - adding more fruits and veggies into my meals
jasimons/Judy -intentionally active daily
pamthomas46/Pam -keep aiming for blue and post my menus.
Hosts:
Dec 31 - Jan 6 Jan
Jan 7 - Jan 13 Cherry
Jan 14 - Jan 20 Judy
Jan 21 - Jan 27 Cathy
Jan 28 - Feb 3 Holly +
Feb 4 - Feb 10 Beverly
Feb 11 Feb 17 Pam
2. Prevent falls
Improving muscle strength and bone density can be helpful in reducing the risk of falls as it can also improve balance. The WHO say regular exercise can reduce the risk of having a hip fracture by 40%.
3. Reduced risk of stroke or heart attack
Regular cardiovascular exercise, such as brisk walking, cycling or light housework – anything that raises the heart rate - will increase blood flow to the heart and boost your overall health.
Comments?
I'm not so sure that light housework raises the heart rate much. What do you think?
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Post by Holly Gail on Jan 8, 2021 5:11:23 GMT
I'm not so sure that light housework raises the heart rate much. What do you think?
Seriously, I do have help for the housework. Dust makes me sneeze and I hate the vacuum cleaner we have, so I ask my helper to do those. The headboard on our bed makes putting on the bottom sheet a little tricky, so I leave changing the sheets for my helper. I have no love for cleaning toilets; my helper does that too. I do my own laundry, I wash my own dishes; I don't believe either of those will raise my heart rate significantly...
I do have a concern about bone density though. I'm from the generation that took the second wave of birth control pills. The doctor warned me about brittleness, but I was 18 when I got married and couldn't plan that far ahead. Well, here I am, at "that" age. My mother never took "the pill" and she fell a few times in her 60s and 70s (I don't remember if she was still falling in her 80s; she died shortly before her 87th birthday). I've been aware since at least my 60th birthday about brittle bones, and I think I'm careful when I walk, but it's not something I "worry" about per se. Between my mother's history and my having taken the dosage I took in my early 20s, I could be at risk... |
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Post by jan on Jan 8, 2021 7:38:49 GMT
I know that I work up a sweat when vacuuming or changing sheets so maybe that is a bit of exercise ? (did you know there are only 3 "common" words with uu ? )
Today I walked briskly (because I had other things to do after my walk) and worked up a sweat. I had my coast unzipped and gloves off by the time I turned around to head back to my car.
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Post by cathygeha on Jan 8, 2021 8:01:16 GMT
I think moving is key...keeps the circulation moving. I don't think you have to run a marathon...just move. I think light housework like dusting, sweeping, dishwashing at least has us MOVING so it probably is better than sitting or lying about.
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Post by jasimons on Jan 8, 2021 13:23:49 GMT
As I start to establish better habits for activity, I do want to include balance exercises (and I think flexibility would be part of that as well). I remember to be mindful if I'm carrying something heavy up or down the stairs (bags of dog food, for example)...situations that I wouldn't have thought much about in the past. Lifting the weight isn't an issue, but I'm more aware to be sure I'm balanced and have feet firmly in place on the steps. In winter, I'm making sure I'm aware of snow and ice and walking carefully on potentially icy areas, so I don't slip. (walk like a Penguin - short steps, hands out of pockets, knees soft/loose, slowly) I'd think light housework might be dusting, making beds, general "picking up"? Like Cathy said, at least moving in some way - reaching, bending etc. Vacuuming ( jan , thanks for the "uu" fact!) is harder work/movement. |
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Post by cherryt38 on Jan 8, 2021 14:53:39 GMT
I think that light housework falls under the moving category, but I don't know that it would raise the heart rate by much. Maybe I just don't move fast or vigorously enough to raise my heart rate while doing housework. Vacuuming would be the most likely to raise it.
I do know that it would be beneficial for me to do some balance exercises. I don't seriously lose my balance but there are times when I do something like bend over that put me off balance enough that I need to correct it. I don't want to fall and break something and I do have the beginning of osteoporosis. I have what is called osteopenia.
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Post by bmazzo on Jan 8, 2021 16:39:50 GMT
I am glad that we are talking about exercise this week.
As far as I know, I have no problem with brittle bones. I do fall once in a while, which makes me worry about balance.
My house cleaning girls have had COVID, they haven't been here in over a month. They are both well & ready to go back to work. She has scheduled me in for next Wednesday. I have been having to do my own vacuuming & it does cause me to work up a sweat. In fact, I need to vacuum today. I do light housekeeping every day, but I don't think it's enough to raise my heart rate.
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