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Welcome to Senior Fitness.com!
Your #1 source for lifetime fitness information; vital strategies for promoting senior health, life-long strength, vigor and independence. Learn how to slow and reverse Age-related Functional Decline. We bring you the latest strategies to optimize senior health and fitness into advanced age. The time to start is now; the place to start is here. Begin by reading How to best use this site: Take the tour. Then act on the knowledge; you can improve health and fitness at any age by using the strategies on these pages.
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| The Latest Word on Senior Fitness |
- Recent health news worth talking about
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by Martin Hewison
Post Date: 12/01/2008
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by Mark Wheeler
Post Date: 11/23/2008
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by Doug Carlson
Post Date: 11/23/2008
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by Barbara Lindheim
Post Date: 11/23/2008
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by Shari Leventhal
Post Date: 11/09/2008
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| The 6 Critical Keys to Dynamic Senior Living |
- Slowing the processes involved in aging, and delaying their consequences.
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by Xander Owens
Post Date: 11/24/2008
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by Carol Belanger
Post Date: 11/24/2008
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by Rachel Flanagan
Post Date: 11/21/2008
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by Bryon Zirker
Post Date: 11/18/2008
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by John Thompson
Post Date: 11/17/2008
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- The primary driver for reversing age-related functional decline.
- - to maintain and recover your heart/lung/vascular fitness.
- - to trigger your anabolic, or muscle-building process; muscle you need to look good and move well, be stronger than you look and dissolve fat 24 hours a day.
- - Building poise, posture, flexibility, strength, endurance, balance and grace, while connecting with the spirit within - speed and power aren't the whole story.
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by Peter Stockwell
Post Date: 11/06/2008
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by Gail M. Davis
Post Date: 10/20/2008
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by Peter Lawless
Post Date: 10/07/2008
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by Jackie Orman
Post Date: 10/02/2008
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by Jackie Orman
Post Date: 10/02/2008
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- the Raw Material for Senior Health and Lifetime Fitness
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by Stephen ladd
Post Date: 11/30/2008
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by Mike Matthews
Post Date: 11/26/2008
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by Susun Weed
Post Date: 11/24/2008
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by Jake Saab
Post Date: 11/26/2008
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by Jake Saab
Post Date: 11/26/2008
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- Time for the body to repair and strengthen itself.
- - Profoundly spiritual – rest, recovery and recreation for the soul, mind and body.
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by A Aaronson
Post Date: 10/20/2008
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by J Graf
Post Date: 10/06/2008
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by Steven Hefferon, CMT PTA
Post Date: 09/30/2008
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by J. A. Dawkins
Post Date: 09/12/2008
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by Todd Durkin
Post Date: 08/20/2008
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- Exercise right, eat correctly; is that all it takes? Not as seniors! Supplements make up for the losses of aging.
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by Chaves Angles
Post Date: 11/11/2008
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by Kevin A
Post Date: 11/05/2008
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by herbal remedies
Post Date: 09/10/2008
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by Francis Adam
Post Date: 08/22/2008
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by Stephen Rogers
Post Date: 08/22/2008
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- One person's junk is another's treasure; it's all a matter of thinking and attitude. Exercise can be an extremely pleasurable experience; you just have to get your brain to think so.
- - Ancient and mysterious; a powerful modern tool for change. Do you wish to be somehow different, better than you were yesterday? Then make hypnosis a part of your strategy of improvement.
- - NLP - Strategies and tools for rapid mental and behavioral change that serve your goals.
- - Rapid emotional and physical healing by melding acupressure meridian stimulation with linguistic suggestion
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by Ann Stewart
Post Date: 10/03/2008
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by Mike Robinson
Post Date: 09/22/2008
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by Richard Saldan
Post Date: 06/30/2008
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by Carol Ann Wagner
Post Date: 06/30/2008
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by David Schaefer
Post Date: 06/27/2008
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| Special Concerns That Hamper Senior Living |
- Your brain is a terrible thing to lose - its health is priority-one!
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by Melanie C
Post Date: 11/27/2008
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by Simon Evans
Post Date: 11/30/2008
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by Peter Cullen
Post Date: 11/29/2008
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by W haines
Post Date: 11/26/2008
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by Simon Evans
Post Date: 11/26/2008
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- Poor health of teeth and gums invite ills that may be killing you invisibly.
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by George Best
Post Date: 11/30/2008
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by joe devine
Post Date: 11/26/2008
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by Charles Crane
Post Date: 11/26/2008
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by Webmaster master
Post Date: 11/26/2008
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by julia manderson
Post Date: 11/24/2008
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- Life Extension Foundation's comprehensive review of common diseases and their alternative protocols for healing and resolving the root causes.
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by Gordon Brownlie
Post Date: 11/21/2008
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by Dr.Joseph Mercola
Post Date: 11/21/2008
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by Tom Rickey
Post Date: 11/14/2008
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by Sudath Wijesooriya
Post Date: 11/12/2008
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by Regenerative Medicine
Post Date: 11/07/2008
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- Hormones drive most bodily functions; learn how to manipulate your hormones to stimulate the fat-burning, anti-aging hormones while suppressing those that make you fat, sick, tired and old before your time.
- - The hormones that make you a male are also protective of your health and well-being. Managing proper hormone levels and balance is a critical part of successful aging.
- - The hormones that make you a woman impact health and aging in varied ways. Managing the balance and cyclic nature of feminine hormones is a life-long challenge, but one worth mastering.
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by Jeff Kaplan
Post Date: 11/26/2008
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by Nancy Mathis
Post Date: 11/14/2008
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by Chaves Angles
Post Date: 11/10/2008
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by Gary Addams
Post Date: 10/14/2008
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by Chaves Angles
Post Date: 09/25/2008
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- Empower your Immune System; it stands between you and certain death
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by Dave Tishendorf
Post Date: 10/07/2008
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by Francis Adam
Post Date: 09/26/2008
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by Sandra Powers
Post Date: 08/11/2008
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by Joe Peters
Post Date: 07/14/2008
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by Vicki Zerbee
Post Date: 06/30/2008
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- Nothing works to make you fit if your joints give out; you can keep them healthy if you feed them the right nutrients and prevent needless damage.
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by drkranthi vardhan
Post Date: 11/26/2008
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by drkranthi vardhan
Post Date: 11/26/2008
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by Dante Solaris
Post Date: 11/21/2008
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by Karen Jackson
Post Date: 10/15/2008
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by Bob Alter
Post Date: 10/10/2008
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- Staying fit to be around as we age.
- - A critical social sense, an important personal skill
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by Robert Bell
Post Date: 11/24/2008
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by Philip Tsang
Post Date: 11/07/2008
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by Blaise Breton
Post Date: 10/14/2008
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by Jason Coombs
Post Date: 10/07/2008
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by Joe L Golson
Post Date: 10/02/2008
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- A broad look at sexual fitness - for both women and men.
(Nothing erotic, sordid or graphic - just technology and strategies for staying sexually alive and youthful.)
- - Strategies for delaying, minimizing and even reversing andropause.
- - Staying vibrant through and post-menopause; keeping the fire alive.
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by Mark Walters
Post Date: 10/30/2008
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by Gloria MacTaggart
Post Date: 10/13/2008
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by Michael Coleman
Post Date: 08/22/2008
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by Joseph Phillips
Post Date: 08/20/2008
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by Joseph Phillips
Post Date: 08/20/2008
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- So much more than beauty!
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by Nicholas Tan
Post Date: 11/28/2008
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by Nicholas Tan
Post Date: 11/28/2008
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by Nicholas Tan
Post Date: 11/28/2008
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by Nicholas Tan
Post Date: 11/28/2008
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by Nicholas Tan
Post Date: 11/28/2008
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- The real issue is fat loss and fat management; your health, longevity and self esteem are dependent on managing the fat content of your body - the mirror, not the scale, tells the truth!
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by Jo Mark
Post Date: 11/30/2008
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by Craig B. Thompson
Post Date: 11/29/2008
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by Derek Cladek
Post Date: 11/29/2008
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by extremeweightlossdiet peter
Post Date: 11/29/2008
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by David Ayala
Post Date: 11/29/2008
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| Making it Happen - Taking Action to Change Your Life |
- Age-specific training courses teach you how to stay at your peak for the long term.
- - Solid wisdom on staying lean and strong as you age.
- - A course for beginners of any age.
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by Caleb Granger
Post Date: 11/29/2008
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by Jenny Jenkins
Post Date: 11/29/2008
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by Jenny Jenkins
Post Date: 11/29/2008
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by Jenny Jenkins
Post Date: 11/29/2008
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by James Knolan
Post Date: 11/26/2008
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- A Photo and Video Gallery of Seniors in Great Shape and Living Very Well
- - Simi Valley CA: Striving to improve with age, with fairly consistent success.
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by Ann Stewart
Post Date: 11/24/2008
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by sydney hayes
Post Date: 11/24/2008
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by Caleb Granger
Post Date: 11/21/2008
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by Francis Adam
Post Date: 11/18/2008
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by Sheila Cull
Post Date: 11/14/2008
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- If sport comes first...you have to stay fit to stay in the game!
- - A Passion for millions - a great blending of sun, sport and things social.
- - A glamorous sport, very gratifying when you win, very taxing on the aging body - train right to stay in the game.
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by daniel zoleta
Post Date: 11/07/2008
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by robert orr
Post Date: 11/03/2008
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by Zul Rahman
Post Date: 10/30/2008
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by daniel zoleta
Post Date: 10/20/2008
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by James Harding
Post Date: 10/15/2008
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- Find Fitness Trainers in your area who specialize in training Seniors.
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by Dr. Kareem Samhouri
Post Date: 09/23/2007
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by Richard Train
Post Date: 09/07/2007
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by jeannie callen barat
Post Date: 08/23/2007
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by Tim VanRavenswaay
Post Date: 08/23/2007
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by Terri Walsh
Post Date: 08/21/2007
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| Frank's Column |
Potassium/Sodium Dietaty Ratio and Your Health
(11/16/2008)
NEW! See the video illustrating form, intensity, start and finish for a power set of barbell shrugs. (Video 1)
and incline dumbell press. (Video 2)
Heavy Set of Pseudosquats. (Video 3)
A set of medium intensity Lat Pulls. (Video 4)
A set of medium intensity, narrow-grip Cable Rows. (Video 5)
Frank Playing in the Gym - A personal best at 66; 720lb on the incline leg press (Video 6)
If you ask a practicing physician specialized in kidney disease why aging humans experience rising blood pressure, you will get the idiopathic answer – we don’t know at this time. They can explain that there are numerous factors involved, and the relationship of those is not understood, and they can offer no "cure", only treatment. If you ask Dr. Richard D. Moore that question, he will tell you that in cultures with traditional diets where the ratio of potassium (K) to sodium (Na) in the diet is greater than 4:1, hypertension (the medical term for high blood pressure) simply doesn’t occur. The article that I put up last week on the link between hypertension and the amount of potassium in the diet started me wondering why that should not be obvious to almost anyone, and spurred me to search for some definitive studies or learnings. I came across an interview of Dr Moore by Dr. Passwater (http://www.drpasswater.com) that told the story of his own investigation of how the sodium/potassium pump maintains the electrolyte balance and pH within the body’s cells, starting a graduate student in 1958. Over the years his understanding solidified regarding how the ratio K/Na in our diet, which he calls the K-factor, impacts not only hypertension, but factors leading to metabolic syndrome and insulin resistance as well. He has been trying for over 25 years to convince the medical community at large that modern food industry has created a severe imbalance between the levels of potassium and sodium we ingest. He professes that this inhibits proper operation of the K/Na pump mechanism of every cell, with negative health consequences. Our bodies are designed to preserve sodium and easily flush large intakes of potassium through the urine. In the ancient past of human development, sodium has been hard to come by while potassium is easy to find in almost everything that grows in the ground. Salt was a rare commodity except in sea-coast habitats. Dr. Moore cites anthropological evidence that Paleolithic Man got about 11,000mg of Potassium (K) with about 700 mg of sodium (Na) per day, for a ratio of about 15.7:1. Today we take in a ratio of more like 0.6:1. He cites studies that suggest that the critical ratio for K/Na is greater than 4:1 or the outcome is a ramping up of blood pressure and the other related chronic metabolic diseases. The culprit is primarily processed foods that contain high levels of sodium salt, paired with a decrease in consumption of fruits and vegetables. He explains that excess sodium (about 4000mg/day) and insufficient potassium (about 2500 mg/day in the USA) inhibits the K/Na pump and reduces the pH of (acidifies) the interior of cells. This has a negative effect on impact on another cellular pumping mechanism – the sodium/calcium pump – resulting in a chronic increase in calcium in the body’s cells. For the muscle cells of the blood vessel system that means a chronic state of tightening or constriction that raises blood pressure. He also shows that higher extra-cellular sodium lowers sensitivity to insulin – possibly a cause of insulin resistance seen in metabolic syndrome. I am willing to use my self as lab rat, so I went looking for some potassium chloride or other potassium supplements; big surprise! If you have tried to find a decent potassium supplement lately you know the govt has ruled that you can only get potassium supplements in 99 mg pills or capsules. Is that really in our best interest? Healthline.com states, “Although there is no established safe upper limit, potassium toxicity appears to develop with an intake of approximately 18,000 mgs and may lead to cardiac arrest.”(3) Considering this information, you can see that, while possible, it would be very difficult to overdose on potassium. Here is an informative link from the Linus Pauling Institute on potassium. There are many interlinked mineral nutritional requirements, and while it seems highly unlikely that you will OD on potassium, the levels of several other key minerals are influenced by potassium intake. It is reasonable in my mind to seek professional guidance before taking grams/day of supplements. One thing you can’t err on is eating real whole foods. Eat your veggies and fruits folks, and give up the chips and manufactured food products! Good Living - Frank
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| Past "Frank's Column" Articles |
| Sleep - A Top Priority in Your Senior Fitness Program (11/09/2008) |
| Top Strategies for Extending Health and Fitness into Old-age (10/19/2008) |
| Optimizing Senior Fitness (09/26/2008) |
| Dad Made it to 95 - Good Genes Realy Helps! (08/24/2008) |
| Energy production, Thyroid Function and Iodine (06/22/2008) |
| Progress with Training and More on the Lipitor/Thumb Pain Story (04/20/2008) |
| Depression – A Serious Threat to Senior Fitness – Tied to Chronic Inflammation (04/06/2008) |
| Frank in a Contest and More on Muscle Damage by Statins (02/22/2008) |
| The Case for Losing Faith in Cholesterol Drugs (02/09/2008) |
| Gardening - Recreation, Meditation, Exercise (01/13/2008) |
| The power of bio-identical hormones in medicine (01/02/2008) |
| Surrender the things of youth(?) - more injury and healing. (11/25/2007) |
| Let’s talk about aging and attitude. (11/18/2007) |
| More changes coming to the SeniorFitness website (11/10/2007) |
| An Invasive, Disturbing Thought Eliminated with EFT – A First Hand Experience (10/17/2007) |
| Brain Health - Mental Health: a new Category added to the site (09/09/2007) |
| Critcal Thinking and Risk Taking (08/29/2007) |
| An ISSA Seminar at Total Woman Gym and Day Spa (08/12/2007) |
| Another Bodybuilding Supplement of Great Interest (07/01/2007) |
| Want to See Real Reverse Aging? Try this Combination of Supplements. (05/28/2007) |
| I'll Have the Chicken, With traces of Arsenic Please (04/29/2007) |
| More on Vitamin D3 and Some Websites to Bookmark (04/18/2007) |
| Too Much Of A Good Thing Drug and Vitamin Overdose (04/18/2007) |
| Resveratrol – A Promising Strategy for Health and Life Extension (03/31/2007) |
| Vitamin K2 - Crtitical Factor in Heart Disease and Osteoporosis (03/11/2007) |
| The Very Best Ways to Start Changing Your Health for the Better (02/11/2007) |
| A New Beginning in a New Year, and Some Words About Synergy (01/17/2007) |
| Year-end Lapses of Fitness and the Promise of a New Year (12/15/2006) |
| Winter Approaches and Flu Season is Bearing Down Upon Us; Time to Think of Boosting Immune Function. (11/28/2006) |
| More on the ability to heal from surgeries and a very informative site I ran across (11/05/2006) |
| Shoulder Surgery Outcome and A Three Day/Week Workout Plan (10/15/2006) |
| Frank’s Arthroscopic Surgery of 9/5/06 and breasts for men? (09/07/2006) |
| Update on Digestion, Heartburn, Belching, Reflux and the Impact of Aging on Such. (08/16/2006) |
| New Features on the Senior Fitness.com Site and Some Exciting News on Heavy Metal Chelation (07/17/2006) |
| A New Personal-Best Lift, and a New Supplement that Rocks! (06/19/2006) |
| Life Extension Foundation - Your Top Resourse In Health Information (04/23/2006) |
| Women, Fitness and Weight Training (03/15/2006) |
| Wobenzyme to the Rescue? (02/26/2006) |
| More Joint Healing Mysteries (02/15/2006) |
| Joint Health and Joint Healing (02/05/2006) |
| Immune Power and an Update on Shoulder Healing (01/29/2006) |
| An Aging Mechanism you can minimize easily - Glycation! (01/15/2006) |
| Start Again; Goals, Resolutions - Focus on Fitness (01/02/2006) |
| More on Injury and Healing (mine, unfortunately). (12/18/2005) |
| Making Incremental Progress in Becoming Stronger (11/27/2005) |
| Injuries and Healing for Seniors (11/20/2005) |
| Hormones, hormone levels and hormone balance - a very complex topic that impacts how well we age in very big ways. (11/08/2005) |
| Strength Training and Physical capability (10/31/2005) |
| My Rant on Hydrogenation (10/24/2005) |
| Frank's Column (10/10/2005) |
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Topic of the Day: Vitamin B
The B vitamins are eight water-soluble vitamins that play important roles in cell metabolism. Historically, the B vitamins were once thought to be a single vitamin, referred to as vitamin B (much like how people refer to vitamin C or vitamin D). Later research showed that they are chemically distinct vitamins that often coexist in the same foods. Supplements containing all eight are generally referred to as a vitamin B complex. Individual B vitamin supplements are referred to by the specific name of each vitamin (e.g. B1, B2, B3 etc ). Several named vitamin deficiency diseases may result from the lack of sufficient B-vitamins. Deficiencies of other B vitamins result in symptoms that are not part of a named deficiency disease. Many of the following substances have been referred to as vitamins because they were believed to be vitamins at one time, and they are relevant to vitamin nomenclature in that the numbers that were assigned to them form "gaps" in the series of B-vitamin names. Some of them, though not essential to humans, are essential in the diets of other organisms; others have no known nutritional value. Note B16, B17, B18, B19, B20, B21 & B22 do not appear to be animal factors but are claimed by some naturopaths as human therapedic factors.
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Suggested Reading from Senior Fitness Longevity & Fitness - Staying Young in Mind & Body. Exercise focus for Seniors: Gary Null, Ph.D. knows as much about aging powerfully as anyone on earth. His new book sums it all up.
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