SENIORS’ GUIDE TO EXERCISE
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We are delighted to announce the second edition of our book - Staying Stronger Longer with Wonderful Ways with Weights which is an illustrated, step by step guide to fitness for the over 50's, is now available.
OUR FITNESS REGIME IS SUITABLE FOR ALL - YOU NEED NOT BE FIT TO START, YOU NEED NOT BE YOUNG, ANYONE CAN BENEFIT RIGHT INTO NINETIES, KEEPING BONES AND MUSCLES STRONG AND AVOIDING SOME OF THE PITFALLS THAT INACTIVITY CAN BRING AS WE AGE.
ARE YOU AWARE THAT BONE LOSS AND MUSCLE LOSS BOTH START IN THIRTIES AND A LITTLE MORE IS LOST EACH YEAR. THIS CAN ALL BE REVERSED WITH STRENGTH EXERCISING AND WHAT'S MORE - YOU CAN DO IT AT HOME STARTING AT YOUR CURRENT LEVEL OF FITNESS.
ARE YOU
50 60 & 70 80 PLUS?
IS STAYING STRONG AND FIT YOUR AMBITION? OR ARE YOU UNFIT AND WANT TO GAIN FITNESS GRADUALLY?
AGE IS NO BARRIER
LACK OF FITNESS IS NO BARRIER
STAYING STRONGER LONGER WITH WONDERFUL WAYS WITH WEIGHTS
CAN SHOW YOU THE EASY WAY TO IMPROVE YOUR GENERAL HEALTH AND CONTINUE TO ENJOY A FULL AND ACTIVE LIFE THROUGH MIDDLE AGE AND INTO OLD AGE
Are you wondering if there is life after the menopause?
Do you want to achieve any of the following benefits ?
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10 years ago, these were some of our worries.
Not any more. The Ageing process had crept upon us very quietly and we found niggling health problems undermining our health and wellbeing. I had suffered heart valve failure and surgery and also early osteoarthritis of the hip was making its presence felt and I suffered excruciating migraine, together with joint and muscle stiffness and pain. My co-author was concerned about her family history of osteoarthritis and her lack of ‘get up and go’.
We did not realise at this time that by ‘getting active’ in the right way could alleviate many of these problems. Our problem was that we did not know at that time just what was the right way to exercise.
We were always consulting medical practitioners, taking medication, attending chiropractors, who were all very helpful and mostly suggested that exercise should be introduced into our lives. At that time, we were unsure of what exercises we should do and also felt so low, tired and rather unwell, that we did not think we COULD exercise. Painkillers remained high on our shopping lists!
We eventually decided that there was no ‘magic pill’ that we could take daily but must help ourselves and so started research into the effects of ageing on the body and what could be done to counteract it. The information we discovered both from consulting fitness experts, from the internet and from other publications was astounding. One of the most interesting points we picked up was that lots of universities around the western world were conducting surveys into ageing, why we lost muscle strength and why our bone density lowers as we age. A great many of the problems besetting Seniors are due to muscle weakness, something that happens when muscles are not worked and we were reliably informed that most of us lose muscle at the rate of around 8 ozs. with each passing year so that by the age of 65, about 25 percent of our muscle strength is gone.
However, experts also say that age is not wholly to blame, most muscle loss (now known as sarcopenia) is due to lack of use and IT CAN BE REVERSED WITH STRENGTH & RESISTANCE EXERCISES, which also build up bones too and help avoid low bone density (osteoporosis).
We took all this info on board and began seeking the RIGHT sort of exercises that would strengthen both bone and muscle BUT and it was a big BUT, we were both so unfit that we needed something that could be started at a very modest rate to suit our totally unfit state and gradually improved with strength gained as we steadily progressed. We embarked on more research to find the ideal exercises we should perform to achieve these goals and eventually found that Weight bearing and resistance exercises (also known as strength exercises) were the things that ticked all the right boxes.
The fitness regime does not need a gym, it can all be done at home which at the time was another bonus, for we had tried gyms and fitness classes and because of our lack of fitness and inability to ‘keep up’ in classes, most often competing with much younger, slimmer and fitter companions.
We were always the ‘tail end Charlies’ very often having to sneak out of classes after 15 or so minutes because we were exhausted. Rather embarrassing to say the least and not at all helpful, so much so that several times we almost gave up the whole fitness thing. However, once we had discovered our ideal exercise plan and practised for a few months, together with friends, who willingly became ‘guinea pigs’ the improvement in our health was such that we now feel
FIT FOR LIFE AND WE WANT YOU KNOW ABOUT IT TOO.
Our success was so marked and so rapidly were the benefits felt that it totally changed our lives and we decided that perhaps others would benefit from our research and experiences.
Hence we have produced
STAYING STRONGER LONGER with WONDERFUL WAYS WITH WEIGHTS.
We first self-published in 2006 and the first edition is now totally, the revised and updated second edition has become available just this week and can be ordered and posted to you.
We currently give talks to over 50's group and include demonstrations of the exercises, which include some exercises to do from a chair and also exercises in water.
It is a popular programme programme and one that is easy to carry out, because you do not need to be fit to start, you gain strength each time you exercise and so all the time you are working with the strength gained in the previous session.
that virtually anyone can do at ANY AGE,
Even late 80’s and 90’s can find benefits.
There is no need to struggle to reach fitness first, for it can be started at zero fitness level and improvements will come gradually as strength is gently and easily gained.
Keeping strong is keeping young and it is never too late, if you can safely move to carry out physical activity then you can find benefit.
If you have existing problems, such as arthritis, osteoarthritis, high blood pressure, diabetes, or any form of heart disease, or if you are elderly or have been sedentary for many years, you can still find benefits. But you will need to consult your doctor before you start. Stamina & energy levels, posture, stability, mobility, digestion, breathing, circulation, all benefit from these exercises.
We know it works.
WE IMPROVED LOW BONE DENSITY, RELIEVED MIGRAINE AND REGAINED STRENGTH IN MUSCLES.
SO CAN YOU
A HIP REPLACEMENT WAS FORECAST FOR ME 8 YEARS AGO BUT I WAS DETERMINED TO AVOID SURGERY AND TO FIND A WAY TO IMPROVE MY LOW BONE DENSITY AND STRENGTHEN MUSCLES
I SUCCEEDED AND HAVE NEVER LOOKED BACK.
We must get activity into our lives and our method is an easy way to do it. Amazing results can be obtained by getting active again.
IT IS NOT DIFFICULT,
ANYONE CAN DO IT
YOU DO NOT EVEN HAVE TO DO THE RESEARCH – WE HAVE DONE IT FOR YOU
When we first achieved our goal of finding exercises suitable for our age group and degree of fitness it was following a long period of trials and tribulations and we decided that perhaps many people, maybe not quite so desperate as we were, would probably give up and so decided to share our experiences with others, mainly targeting women but discovering along the way that there are many men who need to get fit, need to overcome failing muscle strength and gain bone density and this was brought home to us when we were invited to talk on Woman's Hour. The response was overwhelming from middle aged and older people who had not found gyms the answer but had mainly given up on the idea of exercise. This strengthened our resolve to publish our findings and our success. However, all publishers approached came back to us with the same criticism 'the age group is not attractive and is not popular'. So was born our determination to self publish - which is quite another story in itself.
We were very excited by the demand for a second edition, which is revised and updated and if you would like to receive a copy, please let us know. and we will reserve one for you.
The price of the book is £7.95 + P&P of £1.50. You can pay by debit/credit card on line with PayPal or contact us either at fitness@kintburypublishing.co.uk or telephone 07990 571004 to order your book.
If you would like to read some of the testimonials we have received from the first edition, they are shown below and are from people between the ages of 40 and 84 who have practiced our regime and found it successful.