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36VIDEO Getting Stronger Screenflow
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Jan 24, 2024
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View Video Transcript
0:00
In this video, I want to talk to you about the value of getting stronger
0:06
It's one thing to make your house easier to live in with declining strength and flexibility
0:12
But the other side of the equation is you and your body, and the stronger and more flexible you can make yourself
0:19
well, that's just kind of the other side of the balance sheet in a sense. And it works with any renovations you might do to just lead to a higher quality of life
0:27
So I'm just going to go through six points for you to consider
0:32
and I hope that they help you to enjoy senior living more
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Now, before I go on, I should say I'm not a doctor, and you should consult a doctor before you start any kind of a fitness regime at your end
0:45
But these are some of the things that I've found to be worth considering
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I'll just go over them quickly now and then go into more detail for each of them
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First of all, you want to do things beyond your daily level of exertion
1:00
That's really the only way you're going to get stronger. One option is walking five times a week
1:09
More on that in a minute or two. I really like kettlebells, too
1:13
If you've never tried kettlebells or you don't know anything about them, you should definitely look into that
1:19
You also want to make exercise part of your life. when exercise is something that happens incidentally while you do other activities
1:29
that's really easy to get a lot more exercise than if you're just setting out to exercise
1:33
for a certain amount of time each day, which can get boring and repetitive
1:38
and it can be something that you end up dreading. I want to talk about little things that have big value in my experience for preserving and maintaining health
1:47
and then finally just to remind yourself of the end goal behind
1:51
all this. So first thing, do things beyond your daily level of exertion. I had a neighbor a number of
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years ago. She's passed on. When I met her, she was in her 50s. But as time went on, of course
2:08
she got older. And she never did anything beyond her daily level of exertion. So getting up
2:16
out of bed, cooking a little bit, sitting down, watching TV for hours every day, getting up
2:24
making another meal, going to the bathroom, going to bed. There was nothing there in her lifestyle
2:30
that caused her to exert herself beyond just ordinary living. And the result for her and for
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anyone who lives like this is a slow, steady decline in strength and flexibility. I was
2:45
reminded of this one day when I saw her go out to get the mail. And we live in the country
2:51
Her mailbox is about 30 or 40 yards from her front door. It's out of the road. And I remember
2:58
one day watching her walk out there. She had to stop halfway to catch her breath. And then she
3:05
had to stop halfway coming back to catch her breath again. She didn't have any diagnosed
3:10
lung issues or anything like that. It was just plain old-fashioned lack of fitness. And
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And it occurred to me that we either get out of breath because we're exercising
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or we get out of breath because we're so unfit. Things come up, overexert us, just even little things
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and make us tired and out of breath. So once you've resigned yourself to getting out of breath one way or the other
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then I think it makes sense to me to get out of breath for exercise reasons
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because at least it on your own terms and you got a much healthier and more pleasant life for the rest of the day after you exercised as opposed to just letting the normal deterioration set in and being winded by a leisurely walk to the mailbox
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So, I don't know, it makes a lot of sense for me. I hope it does for you too
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Second thing, walking five times a week. Walking is a wonderful exercise
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It stretches you a little bit. It works some muscles. It gives you fresh air, a little bit of sunshine
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Gets the heart going a bit, depending on how fast you walk. In my research, I've found the recommendation that people who are 70 years of age and older
4:25
should aim to walk about 2,000 to 9,000 steps a day. Other devices you can get to keep track of this
4:35
In fact, many smartphones actually have a feature that will count your steps during the day
4:44
And if you're only going to be doing one kind of exercise, then I think walking is it
4:50
It's easy on the body, but it makes a difference too if you do it regularly
4:57
Have you ever heard of kettlebells? I have kettlebells here at my house
5:01
The one that this man is holding is one of the larger ones
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But kettlebell exercising involves kind of using a weight like you see here
5:12
while you do squats and while you're swinging the weight. There are moves out there to do with kettlebell exercising
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There are professional certified kettlebell people who can coach you if you want
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You can see lots of the stuff online. You don't need to pay anybody to give you a program
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But the nice thing about kettlebells is that it combines the three elements of fitness that really should go together
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There's strength because you're building up your muscle mass. There's flexibility because there's bending down and stretching and moving while you're holding the kettlebell
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And then there's aerobic benefits too. If you're using kettlebells properly, you will get out of breath, at least a little bit
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So it's a great kind of exercise. It doesn't take much. Kettlebell is cheap
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It doesn't take up much space. You can do it in your home. Even if you don't necessarily feel up to kettlebelling right off the bat
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you can't start very slowly. You can get very light kettlebells. You can even do the kettlebell moves without any kettlebell weight
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You know, if you need to increase your flexibility before you can move up and start getting stronger
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So kettlebell is definitely worth looking at. Now, I live out in the country, as I mentioned
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and some of the best exercise I get is when I don't actually set out to exercise
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If I've got work to do outside, before I know what the day's done
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I've burned a lot of extra calories, I've worked my muscles, and I didn't even notice I was exercising
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I certainly didn't get bored exercising because I was doing things outside. So making exercise part of your life is really very powerful
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trick. I've shown this couple here with a dog because dogs are wonderful things to have around
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We've always had a dog here. And because we have a dog, my wife and I now go outside for
7:10
about a 30-minute walk every day because we need to walk the dog. We don't just need to walk the dog
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The dog loves to walk and fetch balls and just going on that walk brings a lot of joy
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So I not saying necessarily you need to get a dog That just one option But dogs sure are great companions There a reason why there such a thing as therapy dogs And if you decide to get a dog for yourself
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it is kind of a regular excuse or a reason for exercising. Now, this is probably something you don't
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hear discuss too much when it comes to physical fitness. I'm not quite a seem to
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yet, but for many years, I have recognized the value of little things in my life that increase my
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energy and strength and resistance to disease and even my ability to think. Some of those things
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include, well, I really find value in eating three or four tablespoons of hemp seed every morning
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as part of my breakfast. I also take a tablespoon or two of hemp seed oil, lots of good omega-3
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fatty acids in that. Start off with a raw organic carrot as part of this breakfast I have
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I really find a benefit in regularly drinking what they call green drinks. These are drinks usually
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made from the juice of green barley plants that has been dried and powdered and you mix it with
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water. And I find that it makes a difference. Not right away, but after two or three months of taking it
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I can feel the difference. Other things like that, I take bee pollen, nutritional yeast
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There are little things they don't cause very much, but they do make a difference. And what you see here in the photo, maybe the biggest difference of all
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For the last five years or so, we've drank distilled water at our house
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I have a distiller. It's an automatic distiller. It produces more distilled water every day than we can use
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and the reason I take distilled water is not because I'm suspicious of the quality of my tap water here where I live
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because that comes out of a well that's 143 feet deep into limestone rock
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There's not a factory for 100 miles, so it's pretty pure. I'm not worried about chemical contamination
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But the other reason to consider distilled water is because of its lack of minerals
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Now you might think, well, don't we need minerals? and the answer is yes
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You know, those brown flaky things you see in that photo, that's the residue that comes out of my distiller
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And I haven't had it yzed, but I'm pretty sure it's mostly calcium and magnesium
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And certainly those nutrients are things our body needs. So why would I want to take that out of the water
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if I was getting it automatically? Well, first of all, even very hard water like we have here
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doesn't have very much calcium in it, as nutritional requirements go. I did a little calculation
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I would have to drink 60 quarts of our hard water in order to get what I need in calcium and magnesium
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Of course, I'm not going to do that. That's too much water. So it's not a significant source of these minerals
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But more important than that is the fact that the form that the minerals take in hard water
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can be very troublesome for your body to assimilate. This is not an organic form
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This is very much an inorganic form, and it's like drinking rocks in a sense
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I mean, if you could feel these brown flakes, they feel like sheets of rock
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because that's what they are. And the body cannot use those minerals
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in that form in a very easy way So what the body tries to do is it it tries to get rid of it Most of it is going to get gotten rid of through the urine for instance
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But your body can't get rid of all of it that way. So it, it tries to sequester that of those
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unusable minerals in different parts of your body. That's why people get kidney stones
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for instance. The body's trying to find a place to stash this stuff and it builds up in the kidneys
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There's evidence to show that arterial plaque, the kind of thing that leads to heart disease
11:48
is not primarily fat-based, like most people believe, is actually a combination of a certain kind of fat
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mixed with minerals. My wife, for about 10 years before we started drinking
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distilled water was developing progressively more painful joints in her hands. And I remember her saying, well, you know, my grandmother had arthritis
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I guess that's what I'm going to get to. And she was in her late 40s at the time
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I didn't think anything of it at all. But as I said, we've been drinking distilled water for five years now
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And after about two or three months of drinking that water, her hand pain went away
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She doesn't have pain in her hand joints anymore. So my understanding of that is the joint pain was caused by her body trying to find places to put these unusable minerals
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And they were ending up in her joints causing pain. All of that's gone with distilled water too
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So I can talk some more about that, but I just wanted to touch on it now
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It's perfectly safe. There are people who say, never drink distilled water. Well, my answer to that is twofold
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First of all, every mariner on the ocean now, military or commercial
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drinks nothing but distilled water all the time, and they have no trouble. The reason they drink distilled water is because they have distillers on board the ships
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that take the undrinkable seawater and boil it down to create this pure, 100% pure water
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No minerals in it, nothing like that. So if mariners all over the world are doing this and it's fine
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then I think that's proof that it's good stuff. There's more to talk about there, but I just want to touch on that now
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And finally, if you have trouble motivating yourself to exercise regularly and to increase your physical capabilities
13:50
well, just remind yourself of the end goal. This course is about renovations to your home
13:57
to make it easier for you to live as strength, flexibility, and mental acuity decline over the years
14:05
But the other side of the equation is you getting stronger and more flexible and more mentally alert
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And that's what exercising can do. And it's the only thing that can lead to the kind of joy and family time that you see here, for instance
14:20
I mean, this couple could have a home that was completely suitable for senior living
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But if they were incapacitated, because they've let themselves go, well, they'd never be having fun like this with their grandchildren
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There's only so much we can do by renovating a house, and it makes good sense to do everything you can to maintain and, so to speak
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renovate your body to match on the other side of the equation. So remind yourself of the
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