Up and down the stairs to save your life.

[Fielder 3,681]

https://studyfinds.org/taking-stairs-ascvd-heart-disease/

Being sedentary causes dementia and heart attacks and diabetes. If you live in a multi story house: up and down the stairs 4 or 5 times every two hours or so. No more health issues caused by sitting at a computer playing flightsims.

No stairs? Buy a stair climber exercise machine. It only takes 2 minutes or so every couple hours.

-------

Timer.

https://www.amazon.com/gp/product/B0711F3L28/

 

[W2DR 1,860]

But, for old farts particularly (like me), there are some other things that may need to be considered:

https://www.emedihealth.com/wellness/fitness/disadvantages-climbing-stairs

Doug

 

[martin-w 3,238]

Yep and don't forget resistance training. Muscular hypertrophy is your friend. Glucose in excess is stored in the muscles rather than the blood stream.

Sarcopenia, the loss of muscle mass as we age is bad news. Muscle burns calories even at rest. So as we lose muscle mass we gain body fat.

I was a fanatical weight trainer in the past but hadn't trained seriously for many years. So recently started training with tubes and bands.

I always regarded tubes and bands as useless for hypertrophy, boy was I wrong. If you know what you are doing you can get a very effective workout. In fact  I love the resistance curve of bands. Resistance increases the more you stretch them so you get great peak contraction and max motor unit recruitment. Mechanical tension is the name of the game.

At 65 with naturally lower testosterone I expected no gains just maintainance, I was wrong, I've gained measurable mass in biceps and triceps and elsewhere.

[Chocorua 112]

Interesting topic for a flight sim site! 

I'm 71 (huh?) and have been very active, fit, and pretty healthy most of my life. Last winter I started gaining weight, became somewhat lethargic and experienced little motivation. In April I began a routine consisting of stretching, light weight workouts, and walking about 2 miles (hilly terrain here in Vermont) most days. What a difference it has made. Everything I do is so much easier than say a year ago. I also have made adjustments to my diet. And I've gained some muscle mass back too, but I never was interested in being 'muscle bound'. Being retired I have no excuses not to devote some time every day (almost anyway) to body and mind maintenance. Also flight simming, done right, keeps my brain from going to mush. 😀 

I have some of those bands but never made it part of my routine. Thanks, I may give them a try.           

[martin-w 3,238]

13 hours ago, Chocorua said:

Interesting topic for a flight sim site! 

 

Its the Hangar.

Anything is permissible for discussion as long as its not controversial like politics or climate change. 

[martin-w 3,238]

Walk the stars as long as you can boys and girls. One interesting characteristic of the so called "Blue Zones" is that they are often locations that are hilly and climbing stars and hills is part of life.

And yes, resistance training is also VERY important to hold back sarcopenia. But take it easy at first and learn how to do they exercises properly. Equally important, learn about proper program construction and how close to momentary muscular failure you need to go and what sort of frequency. And check with your Doc first if you are older.

 

• 1. Muscle helps manage blood sugar.
• 2. Muscle builds strength and stamina.
• 3. Muscle supports your joints.
• 4. Building muscle builds bone, too.
• 5. Muscle helps you control body fat.
• 6. Muscle may change your emotional state.
• 7. Muscle makes you more self-confident.
• Make Regular Deposits Into Your Quality of Life Savings Account

Edited October 2, 2023 by martin-w

[Chocorua 112]

5 hours ago, martin-w said:

 

Its the Hangar.

Anything is permissible for discussion as long as its not controversial like politics or climate change. 

It was meant as a compliment. Perhaps I should have phrased it differently, as in 'refreshing'. 

Cheers,     

[martin-w 3,238]

1 hour ago, Chocorua said:

It was meant as a compliment. Perhaps I should have phrased it differently, as in 'refreshing'. 

Cheers,     

 

Oh right, understood. 👍