Many happy returns of the day.
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Thanks very much for all the generous congrats, but I think tomorrow this thread should lead us all back to the gym! In the meantime here’s a wish…
Happy 71st Mark, heading for 70 very soon and it seems life is still enjoyable, thanks for sharing your feelings, and Bob Dylan.
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Hoppy Birdie Mark, and many more of 'em.
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Happy birthday dear DrMark 
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Are you aiming to match ernestine shepherd? But hope you did good things today as well.
[quote=“JaneJones, post:127, topic:20199”]
ernestine shepherd
Think Jim Arrington’s a remote, but more achievable morphology, He’s unimpressed with his physique, but wins bodybuilding competitions … at 90 | Guinness World Records | The Guardian but still a long way to go (and I’m certainly not going to start wearing budgie smugglers).
More seriously though, the benefits of strength training in old age remain an under-reported and under discussed issue.
My son in law competes in the Arnold Swarzeneggar lifting competition every year. Won his class last year at the big meet and got to meet his all time hero in the flesh (he goes all over the US to Arnie conventions as well as comic-con). Last year he also met the huge Icelander from GOT in person.
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I’m worrying about how much time I’m sitting still, as opposed to moving around! This article says not moving around enough is detrimental to health, and trying to compensate later by exercising doesn’t help.
Will have to get the step-counter app on my smartphone working!
Far too many variables to actually make a sound conclusion as those sitting around are American and by default the sickest nation on earth. What crap did they eat whilst sitting around etc etc.
But yes moving and not sitting so much helps the bodies natural processes happen. Moving after eating lower blood sugar spikes especially the legs. Hence walking after a meal is a good idea.
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Not just sitting but sitting indoors without getting into the sun (when available🤭) to get the vitamin D. Using mouthwash which further prevents the bodies production of nitric oxide.
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Getting back to exercises, in January I bought an 8kg kettle bell from Aldi for €10 to complement my sets of dumbells. I developed an additional daily routine for it which has been surprisingly successful. I do the full work-out with dumbells and sit-ups on a stomach board three times a week, but the great thing about the daily kettle bell routine is that I don’t need any of the other kit for what is effectively a very fast, full body work-out that also has a bit of cardio.
Every morning I do one set of 30 reps with the kettle bell, going from a squat to a full military press above the head. This only takes a couple of minutes, but works most major muscle groups. On a practical level, I’ve noticed that recent uphill hikes on familiar trails are much easier.
My wife, who does very rigorous yoga sessions, but lacks upper body muscle now also does this exercise with a 2kg kettle bell.
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Back to exercise. Just put around my neck a newly received step-counter to see how much I move around during an ordinary 7-day period. If it’s less than 5,000 steps per day I can increase this and catch up on my very much underused treadmill.
Can’t walk far with a sciatic hip. Walking on uneven surfaces outdoors jars unpleasantly and stops me in my tracks, but the treadmill doesn’t jar. I don’t use the treadmill regularly because of the absolute boredom of walking nowhere!
But I think I may be able to do a regular, and hopefully short catch-up session on the treadmill.
Have bar bells but they’re probably rusting away hidden under dust somewhere!
I use a cross trainer which I located in front of a floor to ceiling window where I have a far reaching view which is a distraction, together with listening to music or audiobook/podcast, and that passes the time nicely. I don’t want to put a tv in that area so I got a very high tripod thing that holds the ipad so can also now watch that while on the cross trainer - able to catch up on various, meanwhile getting excercise - works very well 
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I didn’t know that, “To live a long and healthy life, you need plenty of muscle ” and, “Old people fall over and break something and then they’re really buggered”.
Interesting article. You can strengthen muscle while doing everyday familiar things, like doing squats while waiting for the kettle to boil for example. I could do that!
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I walk several kms per day, do lots of gardening and play badminton all of which should aid keeping muscle mass.
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An interesting article in the Telegraph for those can read with a subscription or reader
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I need to strengthen my neck, shoulder and upper back muscles. I slouch too easily due to spending so many years at a drawing board and in front of a computer. My shoulders are in danger of becoming permanently round.
I try to pull myself upright all the time but too often I fall back into that slouched position without realising it.
I’m writing this with a new device stuck between my shoulder blades just below the back of the neck. When I slouch forward just a bit, it vibrates to say I’m slouching. When the device is out of the vertical, it buzzes. It buzzed so many times while I was writing this that I was constantly straightening up. Expensive, but ‘UPRIGHT GO 2’ works!
Posture is important.
Photo is not of me!
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Do you have an adjustable stand for your computer monitor (or laptop)?
I found it really helped to get one of those spring-loaded monitor arms so I could get the screen at the right height and distance. I think it cost me about £70 for a double arm setup (I have two monitors).
It also freed up a ton of desk space that was being occupied by the monitor bases.
Even putting the monitor stand on a box could help, if you don;t want to buy an arm thing.
A decent adjustable office chair is a must too IMHO, and maybe even a height adjustable desk.
Depends how much time you spend in front of a computer, but it’s worth thinking about!
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