Healthy Living
Do You Remember Jack LaLanne and John F. Kennedy’s Fitness Program?
If you do, welcome to the “club” of Fifty-somethings, women entering their post-menopausal years. This can truly be a time of introspection and re-evaluation, mentally, physically, and spiritually.
I have fond memories of growing up in the 50’s with my Mom watching Jack LaLanne on our black and white TV, following along with his exercise program. He advocated then and continues, in his 90’s, to advocate the virtues of doing simple exercises like sit-ups and push-ups to keep fit. The simple push-up has recently been featured in the New York Times Science section as the best indicator of over-all fitness. If anyone, male or female, can support their own weight and bring that weight up and down using abdominal, upper arm, and leg strength, then the chances of hurting oneself if a fall occurs, are much less than if one cannot do a few push-ups. The beauty of the push-up is that it requires no special equipment, no special clothes, and can be done virtually anywhere. If you’re unable to do a push-up, you can start to build strength by getting yourself into a push-up position (now called “plank position” by many yoga and Pilates instructors). This plank position can be held for 30 seconds to a minute to start, and as you build up strength in your arms, you can hold the position for up to 5 minutes. Once you’re able to do that, you can begin to do actual push-ups. The goal is 15 push-ups for women of middle age.
The simple sit-up has been rejuvenated thanks to Pilates classes that have blossomed in many parts of our nation. Again, the old-fashioned sit-up that is done from a supine position, hands over the head and legs out straight, is the preferred form. It has the virtue of being simple, yet it uses all the muscles of the abdomen. If you cannot do a simple sit-up, you can do a partial one until you’re able to do a complete sit-up. Once you can do one, the idea is to add one or two a week until you’re able to do 50. Fifty sit-ups was the standard used by the JFK fitness program in the 1960’s. It is still the gold standard for core fitness. The method has been refined, and it is now well-known that the slow up and down movement builds strength more so than the fast-paced sit-ups of my youth where we put our feet under the living room sofa and did the 50 sit-ups as fast as possible, putting the lower back at risk for injury.
The idea of keeping our “core” or abdominal and lower back areas in good shape as we age holds much wisdom. Women who are strong in their core areas enjoy a life free from pain and stiffness. The body is able to move freely and gracefully if our abdominal and lower back muscles have good tone and strength. In the Portland area there are several resources for achieving this goal of core strength. You can of course begin at home, and if you’re motivated, this new level of fitness can be achieved right in your own space. But for those of us who need some encouragement and the camaraderie of other like-minded women, there are several good resources. Please contact Coastal Women's Healthcare for more information.
