The World According to AARP
Tommy Chong, Leroy Colbert and Dave
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I have a friend, John Hanc, whom I met years ago through the notorious strength coach, Ken Leistner. He’s a columnist for Newsday, a popular daily serving the boroughs of NYC, and he has his hands in freelancing. John’s in his early 50s and has lifted weights since he was a kid, so he knows the legs he stands on.
We’ve been conversing by email and telephone lately, preparing material for an article he’s writing for today’s mob of AARP candidates. AARP is an association for people 50 years or older, retired or not. John and I barely squeeze into the parameters, and I suspect many of you do, too. Rarefied air.
The article is yet to be written and its publication date is unknown, fall or winter of this year is the suggestion. John has tons of stuff on me from previous article interviews and contributions, and he receives the newsletter regularly and has read the Draper books. A busy writer reads books and newsletters like a cop driving his cruiser on a high speed chase -- fast and furious. We tightened our files of facts and designed an approach.
I thought the idea of compiling comprehensive exercise material with an accent on free weights for the aging boomers and the elderly a worthy one -- not startling in originality, but indisputably worthwhile. These swell folks need help, bad. A page in the newspaper’s weekly insert might just stir a reader or two, and every little bit helps. There are probably 30,000 readers, browsers and pick-it-up-'n-toss-its out there. My selfish self stuck his head out of the closet and said in a muted screech, "and maybe some old bat will visit the website and buy something. Baby needs shoes." The door slammed shut with a bang.
Later in the day, Saturday, after the bulk of the article updates were concluded, Laree, my assistant, informed me the article was for AARP’s monthly publication that goes out to 24,000,000 members (I printed out the zeros purposefully). I said in disbelief, "24 million?" This time I wrote out 'million' -- can’t help myself. I nailed the closet door shut.
Paranoia struck. 24 million will now know I’m one of them -- a senior, an elderly fellow, an old bat. Laree, my aid, said, "what if one percent read the article, that’s 240,000; and if one percent of those visit us, that’s 24,000; if one percent of those buy something (Volumes 1 through 10 of Getting Huge and Ripped by Billy Buildmore, Bomber Blend by cases), that’s 2,400... think of the postage." Scary!!
We got over it and moved on. We went to church, as we always do Saturday evenings. We prayed, as we do often.
We’ll be adding some senior-accented material on the website and in the Wiki database, and in the newsletter occasionally to make IOL a friendly place for those who might seek refuge and encouragement in our endless space in the sky. You know if they head this way and stick around, they, too, are kids at heart and will add oxygen to the rarefied air.
Here’s a peek at the rough notes Laree, my nurse, and I added to the already substantial documentation collected by John Hancs, possible Nobel Prize winner for his generous and outstanding contribution to America’s finest citizens and members of the extensive organization, AARP. Amen.
How and how much an older person exercises depends his or her age and overall condition. We should all exercise daily to maintain and improve vigor, increase muscle mass, strength and tone, and prevent or reverse osteoporosis. Without exercise, especially resistance exercise, these vital factors are unattended. We age more quickly and we fade more quickly, losing our facility to live life independently and well. Exercise done with attention and intention improves mood and attitude and self-esteem, providing regular periods of stimulation, production and fulfillment. We think better and we think more positively as we respond to our exciting discipline. And worthy relationships are developed with those who have the courage and spirit to choose and participate in the fun sport and wise diversion.
I suggest walking daily as the starting exercise. Once this activity is in high gear, it can be augmented by providing challenge along the way -- inclines, stairs, a weighted pack and variation in determined paces. If jogging is an option, intersperse the walks with hearty jogs.
Short walks -- 50 to 75 strides -- within the gym area with moderate weights in hand, known as Farmer Walks, are a functional musclebuilder, demanding and time-friendly.
There is no healthier, more efficient and direct way to build robust muscle and strength and overall body condition than weight training.
The basic exercises are the best, they are simple and they require easy instruction and regular practice.
Most every basic barbell exercise can be practiced by first-time older trainees. Special attention must be directed toward those exercises that are preformed overhead while standing or those where personal limitations prevent healthy action or range of motion. Dumbbells have great advantages, can be used widely, safely and productively, but require a bit more instruction and practice.
The key to building a strong and healthy body at any age is exercise consistency. Exercise focus and proper execution closely follow, and consistent practice assures development. High hopes and high spirits are no less important to the vital pursuit. Frequent recollection of your motives -- strength, health and long life -- will suffice to keep the fires hot. Exercise is simple and basic and engaging, but it’s not a minor thing. It’s our responsibility, our obligation. We owe it to ourselves, to one another.
Fundamentals:
Start lifting cautiously but courageously -- consistent training is the key.
~ Stick to the basic exercises -- choose 4 to 6 exercises and do them regularly, practicing form and focus with a light-to-moderate weight, changing the movements every 4 to 6 weeks.
~ I recommend bench pressing (dumbbells are better and safer, but harder to learn), mild overhead pressing on a utility bench with a back support, dumbbell deadlifts, standing barbell curls, one-arm rows, stiffarm dumbbell pullovers for the upper body -- any variation of squats or deep-knee-bends that are doable, plus calf raises for legs -- crunches and bent-leg leg raises for midsection.
~ Build exercise intensity as the body develops and training performance becomes familiar.
~ To maintain the needed ingredient of enthusiasm, recall frequently the vital benefits of exercise -- strength and health, independence and longevity, well-being and good looks.
~ Don't drop the weights on your toes.
There’s a lot more to be said and I’m sure John will gather the words and facts and feelings together to say it far better than I.
You know what the AARPers need: the same thing we bombers need. Basic exercise knowledge and a real awareness of exercise need and exercise reward. They need guts, will and encouragement. The rest is the miracle that happens.
Why doesn’t the world get it? What’s so difficult to understand? Don’t you want to scream when you see the world falling apart at the seams -- the games, greed, pride, weak will, soda pop and cells phones -- rather than building strong legs and broad shoulders, high spirits and deep souls to lift each other up?
Oh, he is a naïve and idealistic one, that unlicensed pilot without two wings to fly on. Too many crash landings, not enough oxygen. Too many dips and you become dippy. Where’s Laree, his attending 24-hour live-in care person?
I call my foibles, frenetics and folly, senior moments, kids. God bless seniors... and others above infancy.
Back to the sky, bombers, where the air is fresh and the breathing is easy... zoom, sputter, sputter, zoom...
The Drapes
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