Newsletter: Running does not wreck your knees, and why you should ditch your vitamin D and calcium tablets
This week's 4 Most Valuable pieces of content that I found to help you live longer better (and might save you a little money). These four articles stood out to me this week:
Calcium and vitamin D tablets not necessary for healthy adults, research finds
If you are like me you are taking vitamin tablets as an "insurance policy". I especially think of healthy bones and the potential of vitamin D and calcium tablets as a back-up to exercise.
In my case this is somewhat ironic. I subscribe to the view of Vitamania "the sense and nonsense of vitamins with Dr Derek Muller". The industry is universally scamming us.
After reading the article I am now convinced to ditch my daily tablets. That will save me about $66 for Vitamin D and $80 for calcium annually.
More importantly it will avoid the risk of constipation, bloating and kidney stones, and an increased of heart attack.
Not needing supplements assumes that you have no vitamin deficiencies.
Your actions: Read the article, get out in the sun for 5 to 15 minutes each day, make sure you have enough vitamin D-rich foods and vitamin C-rich foods in your diet - our body does not store vitamin C, and same for calcium-rich foods (including spinach, okra and sardines).
Does exercise contribute to arthritis? Research says no
The most common thing said about running, if you're over 50, is that it will wreck your knees.
An Australian investigation of 297 men and woman without knee injuries or disease showed that people who performed the most vigorous weight-bearing exercise had the thickest, healthiest knee cartilage.
The study also found that runners experienced significantly less musculoskeletal disability than did their less active peers — and the runners also enjoyed a 39% lower mortality rate.
I'm sure that you know people that have hurt their knees running, so what's the truth?
The truth is that you need to treat running as training - with a plan. You don't just turn up as you do to a Zumba class, do the thing, and go home straight afterwards.
Here's what I did when I started running at 70:
Once you are set up it is absolutely essential to have a "training mentality" in order to minimise the risk of hurting your knees:
Doing all these, you'll enjoy the benefits of running without the risks and have a good chance of living longer.
Why "patting" is the Japanese skincare technique that you need to know
This seems an unlikely inclusion. Here's why I included it in my list:
Patting your skin stimulates blood flow to aid cell rejuvenation, helps with lymphatic drainage and improves muscle tone. That's a fact that the Japanese first established around 1320.
How can you use this information? Try these:
How to stay fit into your 60s and beyond
Although very general this article is worth a quick read. It discusses tips for people at three levels of fitness - lifetime fitness fanatics, for those averagely fit, and for the unfit or unwell.
I'll talk to the latter point, as the majority of my audience have indicated that they need help getting started.
The advice is to begin by reducing the time that you spend sitting.
Even chair-based exercises or practising sit-to-stand can be a great start.I agree. Here are three ways I recommend to start exercising.
#1 If you have trouble sitting up from your chair without pushing yourself, then push yourself up ten times once a day.
When you no longer need to push yourself up, stand up unaided ten times a day from your chair. Then, progress to holding your arms straight out in front of you and stand ten times a day.
#2 Now, stand up with your back against a wall for balance, feet under your shoulders. Steady yourself and lift one leg. Hold your thigh parallel with the floor for 2 seconds and then lower the leg slowly to a count of 5. Raise your other leg. Do 10 times for each leg daily.
#3 Finally, to get your core stronger, lie on your back near a lounge or chair and put your legs in the air. Push your buttocks close to the chair. Bend your knees slightly and rest your legs on the chair.
Keeping your back straight and your chin off your chest lift yourself and reach over with your right hand to touch the outside of your left knee. Ease down, rolling each vertebrae onto the floor until you are completely at rest back relaxed on the ground. Then lift and touch the outside of your right knee with your left hand. Repeat 5 times each side. Don't rush.
When you get stronger hold your knees up without resting on an object.
That will get you started to feel stronger and more alive. Take a good walk everyday as well.
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Since I was diagnosed at 50 with Type 2 diabetes I've been learning how to do bone-building fitness training which lowers my age. You can too. It's your choice. Walter