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Post by FD1000 on Sept 21, 2023 12:41:07 GMT
1) Morning workouts may be better for weight loss, study finds(www.nbcnews.com/health/health-news/morning-workouts-may-better-weight-loss-study-finds-rcna105619).
2) (www.ynetnews.com/health_science/article/s1xgrmukt) Step it up: How to walk your way to a healthier heart
An increasing number of young people are experiencing cardiovascular incidents, causing concern; A recent study identifies the optimal number of steps to reduce the risk, so if you haven't gotten off your couch yet, now would be a good time
The findings revealed that simply taking a minimum of 2,517 steps per day can lower the risk of overall mortality by 8%. Similarly, taking at least 2,735 steps per day can reduce the risk of cardiovascular events by 11% compared to only walking 2,000 steps. Increasing step count beyond these thresholds can further decrease the occurrence of heart events. Walking 8,763 steps per day was identified as the optimal level for a 60% reduction in overall mortality while walking 7,126 steps per day was associated with a 51% reduction in the risk of cardiovascular events.
FD: 7-8.6K steps is about 3-4 miles which is an hour+ of walking for an average walk of 3 miles per hour.
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Deleted
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Post by Deleted on Sept 21, 2023 13:51:52 GMT
An increasing number of young people are experiencing cardiovascular incidents, causing concern; A recent study identifies the optimal number of steps to reduce the risk, so if you haven't gotten off your couch yet, now would be a good time
I'll bet they have strong thumbs. Glad I didn't have a phone when I was young.
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howaya
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Post by howaya on Sept 21, 2023 17:46:45 GMT
Three miles an hour is a fairly brisk walking pace unless your legs are longer than average. But with such noted emphasis on the number of (full) steps, I guess a pedometer is more useful than a watch or a known distance.
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Post by retiredat48 on Sept 21, 2023 18:53:24 GMT
I don't know of anything that reduces the "risk of mortality!!"...defined by google as "death."
So one needs to define this...like living for how much longer?
It is like taking an aspirin a day. It reduces overall death by heart attack; but DOES NOT reduce the mortality rates of total deaths over the same time period. Like, with thinner blood, more people can die from bleeding from auto accidents, strokes or falls. A tradeoff exists.
Getting into age 80's, I've now STOPPED using the treadmill at the fitness center, choosing continued strength training. I am afraid the increased heart rate is a mini stress test each day--perhaps likely to kill me. A friend of mine (late fifties) died using such a machine. Had three of four cardiologists agree that once one gets to age eighties, heart rate elevation is lesser important. Walking much better. The fourth cardio guy said he would recommend doing what I was doing...that is, if was using treadmill, keep doing it. If not, no worry.
Just saying...
R48
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Post by Norbert on Sept 21, 2023 19:12:32 GMT
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Post by junkster on Sept 21, 2023 20:11:13 GMT
I was a runner for 35 years until 2014. In hindsight one of my greatest regrets, It was hard on all parts of my body not just my knees. I ran for health reasons. But here is the real kicker. After I quit running my weight, blood pressure, blood sugar, and cholesterol levels all remained the same or in some cases better. Now I just hike almost everyday. In the winter it is off trail back country hiking because that is where all the hidden gems are - waterfalls, rock shelters, caves, and arches.
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Post by chang on Sept 21, 2023 20:19:30 GMT
I used to wake up at 4:15, get to the gym by 6 and work out 6-8:30. I did that for a number of years, but not any more. No question, though, it was very effective. I used to take pre-workout formulas with enormous amounts of caffeine (300-350 mg), and then mega protein shakes (60g protein) afterward.
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Post by fritzo489 on Sept 21, 2023 20:36:57 GMT
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Post by FD1000 on Sept 21, 2023 20:37:15 GMT
I was always into ball sports (soccer, basketball, racquetball, squash, tennis) and never liked to run although I was pretty good at that too. Why in the world I want to run when ball games are so much more fun. My body was in great condition to age 50 while I was still playing basketball. I was too old and switched to tennis. Tennis killed my body within weeks and I retired at age 60. I had 4 surgeries on my knees + constant back pain + tennis and golf elbows. After the last surgery at age 60, I quit tennis and I don't have any pain since age 60 I use LA fitness for cycling, elliptical, stretching and flexibility, light lifting and swimming and I hike twice a week, none is enjoyable as ball game but I must stay active. But, my muscles were never bigger or even medium, I was always skinny, and always hated too much weight lifting. My son is on my case for years to pump up my muscles. Here is a question I have: My son is telling me for months to start taking creatine, which is the most studied supplement (see here for overall article( www.healthline.com/nutrition/10-benefits-of-creatine) and actually has good evidence to work (muscle growth, memory improvements, and etc.
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Post by Mustang on Sept 21, 2023 21:03:10 GMT
I retired from the military at 46. I pretty much stopped exercising then. I retired from accounting at 60. I kept teaching part-time and retired from that at 68. At 71 we sold our horses and downsized to a smaller house all on one level (no stairs). With no job and no horses I became fully retired. RETIREMENT IS BORING.
I needed something to do so we joined a gym three days per week. Its a 90 minute workout and, unlike some who sit on the machines reading their phones, it is a continuous workout. No breaks. First 30 minutes on various weight machines. Then 45 minutes on the treadmill. 4 mph = 3 miles in 45 minutes. I dial it in at 4.1 just to make sure. Then I do 3+ miles in 15 minutes on a bike waiting for my wife.
My health is better than some, not as good as others. While I hope exercise will extend my life that is not its primary purpose. I want to keep doing things and if I were to sit on a couch all day long then it wouldn't be long before that was all i could do.
P.S. I've got an 8 hour motorcycle ride this weekend. I would really hate to miss it because I didn't exercise.
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Post by retiredat48 on Sept 21, 2023 22:11:41 GMT
I was always into ball sports (soccer, basketball, racquetball, squash, tennis) and never liked to run although I was pretty good at that too. Why in the world I want to run when ball games are so much more fun. My body was in great condition to age 50 while I was still playing basketball. I was too old and switched to tennis. Tennis killed my body within weeks and I retired at age 60. I had 4 surgeries on my knees + constant back pain + tennis and golf elbows. After the last surgery at age 60, I quit tennis and I don't have any pain since age 60 I use LA fitness for cycling, elliptical, stretching and flexibility, light lifting and swimming and I hike twice a week, none is enjoyable as ball game but I must stay active. But, my muscles were never bigger or even medium, I was always skinny, and always hated too much weight lifting. My son is on my case for years to pump up my muscles. Here is a question I have: My son is telling me for months to start taking creatine, which is the most studied supplement (see here for overall article( www.healthline.com/nutrition/10-benefits-of-creatine) and actually has good evidence to work (muscle growth, memory improvements, and etc. News for you. AARP just completed a long study on benefits of strength training for seniors. Their conclusion, supporting other studies, is that for seniors age 55 and up: REPITIONS IS BETTER THAN TOP WEIGHTS/BIG MUSCLES. So, keep weight size lower, do more reps! Forget muscle size. No knowledge re creatine. Disclosure...I use LA Fitness also. My eye muscles are strong, as perhaps I use LAF for eye candy! R48
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Post by retiredat48 on Sept 21, 2023 22:18:50 GMT
I was a runner for 35 years until 2014. In hindsight one of my greatest regrets, It was hard on all parts of my body not just my knees. I ran for health reasons. But here is the real kicker. After I quit running my weight, blood pressure, blood sugar, and cholesterol levels all remained the same or in some cases better. Now I just hike almost everyday. In the winter it is off trail back country hiking because that is where all the hidden gems are - waterfalls, rock shelters, caves, and arches. After I retired at age 48 , all my numbers such as cholesterol, IMPROVED. An anecdote to yours: I spent about a decade on top of our GE division tennis ladder, undefeated. Same guy was always number two. One year he said he was committed to winning it, and he would work all winter (snow country) in training. He (about age 50)ran daily...many, many miles. Came late spring for the first match...he couldn't play. Bad knees and ankles. He never recovered fully from the running (mostly pavement). He never played tennis again. Then came a new GE worker who was rumored to be pretty good. My solution: I quit the ladder! Called wisdom. R48
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bd1
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Post by bd1 on Sept 22, 2023 4:52:42 GMT
Junkster, same with me. Ran everyday for 30 years. Was told I needed knee operation. Quit running. No longer need operation. Bloodtests remain fine -well as fine as they get for me - I have lupus. Docs said running is like putting health in the bank. You are gonna need it some day, but not tomorrow. Meanwhile, have just been walking. Works better for me.
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bd1
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Post by bd1 on Sept 22, 2023 5:00:47 GMT
Have nutrionist. Says what you eat matters a whole lot more than what you do. So I eat blueberries, salmon, berries, egg whites, and string beans. Doing fine..
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Post by Norbert on Sept 22, 2023 6:12:27 GMT
I was a runner for 35 years until 2014. In hindsight one of my greatest regrets, It was hard on all parts of my body not just my knees. I ran for health reasons. But here is the real kicker. After I quit running my weight, blood pressure, blood sugar, and cholesterol levels all remained the same or in some cases better. Now I just hike almost everyday. In the winter it is off trail back country hiking because that is where all the hidden gems are - waterfalls, rock shelters, caves, and arches. My take is that weight, blood sugar, and cholesterol levels are more linked to diet than exercise. However, I think exercise is important for muscle health, including cardio functions. There are many ways to get aerobic exercise benefits, running is just one way. Me, I'm hooked on the endorphins released through running; the "runner's high". I love long distance running in remote outdoor places. Earlier this week I was out running trails at Point Reyes National Seashore; a fantastic place with well-maintained paths! Will run Mt. Tamalpais in a day or two. However, running can lead to injury without disciplined cross-training. So, that means biking, weights, swimming, and so on. If I do nothing except run, I develop knee issues. I think running is a healthy exercise (for me), but only when combined with other exercise. Also, good running shoes and custom shoe inserts are a must in my case. All this is a fascinating subject.
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Post by FD1000 on Sept 22, 2023 13:53:46 GMT
A good exercise is a one that you like and continue doing and doing something is better than none. Everything that I do at LA Fitness is just OK, I don't have a choice anymore because I can't play the ball games I love. So, I just spend 70 minutes at LA Fitness 3 times a week. If I do 90 minutes, and I tried, I don't show up for a week. The great thing about LA Fitness is the fact I can watch YouTube TV, Netflix, and all the rest. Low impact aerobic, and light lifting works well with my body. I also like the easy access without weather problems.
Years ago I looked for a hiking group. I found a local one very close to be, but I didn't enjoy it. They were in their 30s, they walked to fast, the walk was about 7-8 miles, and the people were not fun. I quit after 2 times. Then I found a much better group and I'm doing it for years. The pace is slower, we take 2-3 short breaks for water, we discuss everything from politics to medicine and invention, and walk only 4-5 miles.
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Post by johntaylor on Sept 22, 2023 14:07:20 GMT
Run short distance (3 m) daily or hike, 600 situps (sets of 100), 200 pushups (50 at a time).
Use barbells bought in 8th grade (rusty and some held together with tape, should post a pic for comedic value).
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howaya
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Post by howaya on Sept 22, 2023 14:31:43 GMT
@retired@48 "News for you. AARP just completed a long study on benefits of strength training for seniors. Their conclusion, supporting other studies, is that for seniors age 55 and up: REPITIONS IS BETTER THAN TOP WEIGHTS/BIG MUSCLES. So, keep weight size lower, do more reps!"
Actually the recommendation is low weight, high reps AND full extension. The AARP study may have overlooked mentioning the third part. The third part is important for maintaining range of motion, joint health, and balance. If one cannot complete the full motion then there is a good chance the weight is too much. Properly done, this approach achieves muscle tone and strength without the risk of injuries that can set back seniors with longer recovery times. And do not forget to stretch at the end of your exercise regimen, once the muscles are warmed up.
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Post by retiredat48 on Sept 22, 2023 14:37:00 GMT
Some tidbits...
From google: The seven original American astronauts were Navy Lieutenant Scott Carpenter, Air Force Captain Gordon Cooper, Marine Lieutenant Colonel John Glenn, Air Force Captain Gus Grissom, Navy Lieutenant Commander Wally Schirra, Navy Lieutenant Commander Alan Shepard, and Air Force Captain Deke Slayton. All were male and white.
When this group left NASA, none of them continued their rigorous running. they all stopped running. When queried, John Glenn said it was because the doctors told them so (on the side). They were running for NASA because early protocol said do it, and needed to be in top shape. But NASA was showing that long running is not good for you...wears out the body.
Kinda like an automatic transmission...only so much shifting in a lifetime. Your knees were not designed for the excessive repeat running and impacts. Ditto for perhaps our youth today who are using thumbs to do all the cell phone communication etc. Fingers were not invented for this. Doctors should specialize in carpal tunnel surgery, as it will be big time in next two decades.
R48
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bruce
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Post by bruce on Sept 22, 2023 14:38:54 GMT
I am currently recovering from open heart surgery. Triple bypass, including the widow maker, which was 70+ blocked. I went to the emergency room at 9 p.m. on August 30th with an abnormal feeling in my chest. I underwent a couple of tests, and 3 hours after arriving, I suffered a full-on heart attack. Already hooked to an EKG, they slipped a nitroglycerine tablet under my tongue and started a nitro drip. I remained hooked to an IV drip until surgery on September 4th. Surgery was delayed to obtain the surgeon of my choice, Being a very active 75-year-old with no prior symptoms who is the last person to go to the doctor, I was extremely fortunate to have decided to get checked out that night. I had no pain in my jaw or left arm, did not feel nauseous, nor exhibited any other typical heart issue symptoms before heading to the emergency room; just a little abnormal feel near the breast bone. I do not doubt that the blockages were a direct result of my poor eating habits. ( steak, cheese, pizza, bacon/eggs, hot dogs and hamburgers, butter/ pancakes, no salads nor vegetables). Lesson learned? Head to the emergency room even if you have a hint of heart trouble. Doing so saved my life.
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Post by retiredat48 on Sept 22, 2023 14:44:50 GMT
howaya,...I hear you re extension...but note: the LAF fully committed weight lifters (gung hos)cautioned me on taking weights to the full range of motion. They said that's where the injuries occur. So like a pull down weight, take to 2/3 to 3/4 range limit; bring elbows to only parallel. But with a reduction in weight, perhaps allows fuller range/extension w/o injury concern. R48
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Post by retiredat48 on Sept 22, 2023 14:48:42 GMT
bruce,...thanks for input. Querry: are you the "Bruce" who previously posted on Morningstar? R48
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Post by win1177 on Sept 22, 2023 14:56:29 GMT
Big time runner for years when I was younger, actually very fast in middle distances, ran quarter mile in 49 seconds in high school. Played football and soccer, like FD I was really into sports. But once medical school/ residency/ fellowship, and then medical practice started, got out of habit of regular exercise. Took it back up in late 50’s- early 60’s, but now found that running hurts my knees. So I do “fast walking”, about 4 miles per hour or faster.
Now walking around 6 miles per day, weight is mid 180’s and I’m 6’3”, so at my ideal body weight range. Had a single vessel angioplasty in 2019, before I really escalated my “aggressive” walking. But cardiologist now says I’m “doing great”, only wants to see me back once a year. Do an exercise stress test, and (so far) have been fine.
I’m convinced regular moderate aerobic exercise in those 60 and older is VERY important! Adding other exercises such as moderate weight lifting, stretching, etc. can also help preserve muscle mass, balance, etc. It extends life, and also helps extend “quality of life”! Numerous studies have shown this.
Win
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bruce
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Post by bruce on Sept 22, 2023 14:58:45 GMT
While I was a previous M* poster my screen name was not Bruce. BTY, I misss the M* Bruce postings.
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Post by FD1000 on Sept 23, 2023 4:15:56 GMT
(www.netflix.com/tudum/articles/live-to-100-secrets-of-the-blue-zones-documentary). After reading this link, I think most concentrate on the wrong things.
Make movement a habit
People in the blue zones don’t necessarily have subscriptions to fancy gyms. Though some play pickleball three hours a day (we’re looking at you, Loma Lindans), many of their physical activities of choice aren’t technically even exercise at all. By weaving physical activities seamlessly into their lives, they get active everyday without even trying. Some of the ways they do this include:
By hand: Blue zone elders don’t rely on many gadgets to get things done. They’re used to chopping wood, kneading bread, making crafts, and doing their hobbies by hand. Besides keeping their muscles and brain active, seeing the fruits of their labor can help derive a sense of fulfillment. Like 102-year-old Dora Bustos from Nicoya who still makes rosquillos by hand, a tradition she’s passed onto the next generations.
Walk: Instead of defaulting to cars as their method of transport, blue zone members walk everywhere. This helps them get regular exercise while spending time in the great outdoors. In Sardinia, the roads’ steep inclines were correlated with longer life spans compared to neighboring towns with flatter roads.
Garden: A green thumb helps elders lower their center of gravity and practice their balance, as seen in the first episode in Okinawa. Just like doing things by hand, gardening can be both rewarding and stress-relieving.
Read the rest in the article.
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2 years ago I had a stent put in my body. Do you know who found it? I did, because I always paid attention to my body. It really tells you a lot in real time. I did my usual stuff but one day after LA Fitness I felt a heartburn. It went away after a couple of hours. The next day, I got another one in the morning after a walk without eating anything. The next day I got another after LA fitness. A couple days of Omeprazole didn't solve the problem...AND THAT WAS NEW. The next morning I walked the hill near my house very quickly to test it. I got another heartburn, but this time I also got a burning sensation in my throat. I called my DR and he called the Cardio DR. The next day he did nuclear stress test + treadmill which reveal a good chance of 70+% blockage. The next day the Cardio Dr operated on me, the blockage was in one artery at 90+%. I only needed one stent. I didn't need to do any exercise or change any habits because I was in a good shape. The only thing was that my LDL must be under 70 instead of 100. Truthfully, I was angry, how the hell it happened when I have done most things right. There is no real answer to that, except...it's hereditary. I had a lot of questions for my Cardio Dr.
Question1: How would I know next time? The answer: pay attention to your body especially to new stuff, as you did. Early detection is the key. Q2: what test can reveal it? EKG sucks, it's 19 century technology. Nuclear stress test is the best but costs thousands, you should do it only every 2-3 years, but 3 is more common, you don't want to be exposed to radiation and this test has a lot of it.
---------- Since my body tells me everything in real time I listen very carefully. Weights: I use very light ones and never extend all the way. Most machines/equipment don't feel right and why I use stuff like this(www.youtube.com/watch?v=30PqX2zvK88) I have a set time for each exercise, but if I come to gym and I don't feel like doing 20 cycling and 20 minutes elliptical, I will do just 10-15 minutes. The best exercise for knee pain is walking in the water, I do it every time. You want to walk at least 2 laps (4 sides) going foreword, then 2 laps sideway to the right and 2 laps to the left. The best exercise for back pain is the McKenzie method (www.youtube.com/watch?v=KGPgs1F7JeI)
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Post by Mustang on Sept 23, 2023 9:58:12 GMT
I had to look up blue zones. Wikipedia shows three in a venn diagram. Loma Linda, Okinawa, and Sardinia. Wikipedia then says that studies were unable to verify claimed longevity in Okinawa because of the lack of records. The venn diagram was interesting. It showed Loma Linda and Sardinia as being culturally isolated. That could mean a relatively smaller gene pool where long living ancestors pass that trait on to their descendants.
Heredity plays a huge part in how long we live. Culturally, we can shorten our lives but not make them longer. The center of the venn diagram lists behaviors that tend to not shorten our lives as much. I did notice that the venn diagram includes wine as attributes to long life to those in Sardinia but no alcohol contributed to long life in Loma Linda and Okinawa.
During human evolution we became genetically programmed to want things our body needed to survive but were in very short supply. Things like fat (meat), sugar, and salt. These three in particular are no longer in short supply and we eat way to much of them. All three in the diagram have plant heavy diets. I assume that means limited amounts of meat. But... Island populations typically include large amounts of fish in their diets? This is very curious. I'm not sure I believe this stuff.
What is the most important thing that leads to long live? Have parents and grand parents that lived a long time then don't ruin it.
Note: Some say that humans are herbivores. First, herbivores cannot eat meat. And second, humans would never have survived in some parts of the world during the ice age without the ability to eat meat. The problem is we eat way too much. Its the same with sugar and salt.
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Post by flipperxxx on Sept 23, 2023 10:45:45 GMT
fd said: A good exercise is a one that you like and continue doing and doing something is better than none.
absolutely. i have a degenerative nerve disorder that makes it hard for me to stay upright and has atrophied almost all my muscles. even so, i've been a surfer since the teen years and while i can no longer stand on a board, i can sit on an adaptive thing called a waveski and use a paddle to get into waves. it's not nearly the same as being able to walk to the nose of a longboard and hang some piggies over, but it'll do if only because it has to do. and i'm getting wet and getting exercise, 4 - 5 times a week, exhausting for me though it is (which is where the great drug armodafinil comes in). love it like nothing else. keeps me alive, if not lively.
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Post by Fearchar on Sept 23, 2023 11:14:30 GMT
Inheritance of longevity is a factor, but there are many twists with this.
Genetics are important, but that is primarily for young people. If a person has a serious genetic problem, it will become evident as a teenager and it can easily impact their longevity.
As one ages though, the significance of genetics diminishes over time while lifestyle choice become more important. For a teenager, lifestyle has limited impact, although I must admit some youth are pushing the limits. Any how, by the time one reaches age 70, then they have that many more years of lifestyle factoring it and it's huge compared to the fewer years that a typical youth has.
Another factor is that beside genes, we also share the dinner table with our parents and probably a few other life style choices. Smoking and drinking for example, can become embedded habits of a youth. However, since many teenagers tend to be rebellious, this is not always the case.
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Post by catdog on Sept 24, 2023 0:10:38 GMT
Just got done reading an article in AARP magazine Aug/Sep 2023 issue. It's on page 53. Told from the angle of a writer interviewing all the major organs of the body. Its just basic info, but it is hilariously funny (at least I thought so). It has a lot of tips on misconceptions of the various organs and what to eat and not eat to keep them happy. You may not learn too much but it is a great review.
Catdog
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Post by mnfish on Sept 25, 2023 10:52:43 GMT
A good exercise is a one that you like and continue doing and doing something is better than none. I started walking about 4 miles every morning with my Labrador in 1994 and am now on my 3rd dog. I do have a treadmill for winter days when the windchill along the lake trail I walk is nasty, otherwise I go every day. When the wind is blowing like that, I will dress warm and drive to a local wooded park and hike the trails with the dog for an hour or so. I did join a fitness center in 2019 and went every day until Covid and may join again this winter although I much prefer to be outdoors. Just got back from 4 days at my hunting cabin where I cut and split firewood (by hand), mowed brush, walked the riverbank and shot a couple of geese and walked my trails for grouse. I'll keep doing it until I can't anymore.
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