A gorgeous start to Summer 2022 - Sunset on the Caloosahatchee River in Fort Myers, Florida - June 21, 2022. Photo Courtesy of Charly Caldwell II.
I reviewed some discouraging statistics in an article from The American College of Sports Medicine.
Did you know that only 1 out of every 10 Americans over 50 exercises enough to gain any cardiovascular benefit?
For the past decade, research has estimated that about half of the physical decline associated with aging may be because of inactivity.
Furthermore, people over 65 in particular require adequate fitness levels to help maintain an independent lifestyle, recover from illness and reduce their risks of injury and disease.
It's also been well documented that it is never too late to get fit.
The human body responds to exercise, no matter what its age, and there are many health benefits.
Conversely, without regular exercise, people over 50 can experience a range of health problems including:
Cooling down after a summer 2022 run in beautiful Lakes Park. Photo Courtesy of Charly Caldwell II.
Summer… Beaches… Picnic’s… There are many things that make a quintessential summer but swimming in the beautiful gulf waters is top of my list.
Not only does swimming cool you down, but it also exercises nearly every muscle in your body.
Of course, while swimming is a fantastic exercise, as with any activity, if you do too much too soon, it is possible that injuries can occur.
Swim injuries vary depending on how the injury occurred, what stroke you were using, and where on your body you feel the pain.
Every style of swimming uses the arms, and therefore uses the rotator cuff muscle group. This is one of the reasons swimming can be such great exercise.
However, if you ask your rotator cuff to do more than it is ready for at a given time, injury is almost guaranteed.
Injury to the rotator cuff can feel...
A Beautiful Early June 'Walking, Running or Biking' Day in Lakes Park. Photo Courtesy of Charly Caldwell II.
The amount of water you need to drink on a daily basis is often the subject of widespread confusion and debate.
We all know that proper hydration is important but how essential is it to your fitness?
More specifically, how does hydration status affect athletic performance, recovery between workouts and is it sport specific?
First, it is widely accepted and understood that water is a medium for numerous physiological process in the body.
Therefore, it makes sense that exercising in even a mildly dehydrated state puts extra strain on the body and in turn affects exercise performance, outcomes and recovery.
Also, being poorly or inadequately hydrated impairs the body’s cooling system. If we cannot effectively cool our bodies, our core temperature, heart rate and perceived exertion all rise as well.
This means that exercising at any given intensity will feel more...
If you can't get to the beach to walk or run, here's some ideas for exercising from the office! Naples Beach - March 18, 2022. Photo Courtesy of Charly Caldwell II.
It’s never ending...
Clients are referred to exercise physiologists because they either have several risk factors predisposing them to chronic disease and/or conditions (i.e. high blood pressure, high cholesterol), or they have developed a chronic disease and/or condition and their health care provider wants exercise to be a component of their treatment.
Simple, or at least you’d think so right?
Many of these referred patients have very busy lives: work and family (kids and often grandchildren too), so a big part of successful planning is to find ‘potential exercise/physical activity’ time in their day, which is often no easy task.
If the average person sleeps 7.5 hours per night, that leaves potentially 16.5 hours, to complete 30 minutes of exercise (minimum recommended daily amount by the...
Early March 2022, Queens Wreath (Petrea volubilis) in full bloom in the Botanical Gardens of Lakes Park (Fort Myers). Photo Courtesy of Charly Caldwell II.
As a coach and professional for over 30 years now, I have had a wide range of clients with a variety of goals.
Some want fat loss, muscle growth, improvements in performance, more energy, the list goes on.
While it is important that we recognize and be clear about what we want, it is vital to also establish and align with what we need.
Even though we may not think we may not need a particular exercise, from an optimal health position, it might be as important to correct posture and improve functional movement patterns as it is to develop specific muscular strength.
How do we integrate what we need seamlessly into our training session so that we still get what we want?
Educate yourself and seek professional help.
Have an evaluation to find out where your fitness is currently and what you need to improve it....
A beautiful late February day for running, walking or biking in Lakes Park (Fort Myers). Photo Courtesy of Charly Caldwell II.
We're two months into 2022, and...
People have been asking how to restart their fitness program!
If your last workout feels like a distant memory, do not despair.
Now is a perfect time to find your way back into a fitness routine.
However, be mindful. You don’t need to rush into it head first.
By doing a little planning and adopting a gradual approach, you will reduce your risk of injury and perhaps even get a little more enjoyment from it.
First, be realistic.
If you’ve ever taken a break from exercise (holiday, injury), you know trying to fit the weeks you have missed into the first two weeks back doesn’t work.
I have an adage I use in these situations:
‘It’s not about where you’ve been, it’s about where you’re going.’
When it comes to the cardio, go easy on yourself here too.
This means being able to...
A georgeous February day in the Botanical Gardens of Lakes Park, Fort Myers, Florida. Photo Courtesy of Charly Caldwell II.
People often ask me how much exercise they really need.
The answer depends on several factors, but primarily I tell them to consider their current health status and fitness goals.
A tedious answer, I know, but the amount of exercise someone needs and/or is capable of in order to shed 10 pounds is very different from the amount someone needs who simply wants to keep their cholesterol in check and their heart healthy.
The Institute of Medicine recommends:
“At least 60 minutes each day of moderately intense physical activity to prevent weight gain and achieve the full health benefits of activity,” a recommendation further endorsed by the American Council on Exercise.
An hour of physical activity each day appears to be the magic number to optimize health and reduce the risk of various disease processes including heart disease and cancer.
While an hour...
Biking by the Lakes Park train on a beautiful January 2022 day. Photo Courtesy of Charly Caldwell II
Muscle soreness post workout is clinically known as DOMS or Delayed Onset Muscle Soreness.
This muscle soreness is that distinctive aching, stiffness and tenderness that most of us experience after an unfamiliar or particularly taxing workout a day or two post exercising.
The textbook definition describes DOMS as being caused by eccentric exercise (controlled elongation), somewhat through isometric exercise (static) and not at all with concentric contractions (active shortening).
Speak English please?
This is much easier to understand if we consider the differences in running in biking.
When we run, our body weight is unsupported and our feet strike the ground with each step.
In turn, the joints through the lower body; the back, pelvis, knees and ankles must absorb 6-10 times our bodyweight with each step before propelling us forward again.
Hitting the trail in 2022 for an evening run - let's CRUSH our health & fitness goals!
Photo Courtesy of Charly Caldwell II
With more than 25 years of experience working in the health and fitness industry, I have had countless clients, friends, and family members tell me about their fitness goals.
Some want to lift more weights, others want to improve their marathon time and of course, the old classic – everyone is trying to lose weight.
One thing they all share is that they are outcome focused.
Unfortunately, despite the best intentions, I rarely see enough people ever achieve their goals.
I often end up in a conversation with someone about where they went wrong.
Was their goal too ambitious?
Were they lazy?
Did something outside of their control derail them?
Of course, it could be a combination of these factors, but I believe the real issue lies in poor planning.
Statistically speaking, only a whopping 3% of people ever actually achieve their...
Enjoy a beautiful December, Southwest Florida Sunset on Naples Beach. Photo Courtesy of Charly Caldwell II
It only takes one pound – ONE – of extra weight to add 10 pounds of additional pressure to your feet and ankles.
Coupled with the estimated 77 per cent of American’s suffering from an over-pronating foot (the foot collapse inward and downward), and the 83 per cent of American’s who report they would be more active if they didn’t suffer chronic foot pain, makes the importance of proper footwear imperative.
Whether you have an over-pronating foot or not, here are 5 bad shoe choices that directly affect our daily health and wellbeing.