................................a journal about aging naturally, one wrinkle at a time.
October 27, 2021
The Softer Things
October 16, 2021
Don't Do What I Did
This past January my doctor offered me the shingles vaccine at my annual check-up. Already concerned about soon being able to get the Covid-19 vaccine, I told her that I wanted to read up on it.
October 11, 2021
A Magic Formula
It has been a hectic few months and I have missed writing. I am growing much more comfortable with my new ADHD coaching staff position the last 4 months and am finding my way through other new transitions. Frequently when we are with self-doubt and anxiety over something new, it is simply because we are GROWING.
GROWING PAINS (remember a different form of these from childhood)?
Easy to forget this but so good to remember.
The magic formula that I want to pipe in about however is about fitness. What I have been noticing around me, especially with post-menopausal women, is that their heartrates aren't getting up high enough with workout routines, such as yoga and walking, for optimum fitness. There was a formula I learned maybe 30 years ago for getting the heartrate up. You may remember it. You subtract your age from 220 and then take 65-75% of this number to find your optimal maximum heartrate per minute.
So for me being 60-years-old, my maximum heartrate is found here:
220-60= 160 and then 65-75% of this is 104-136 beats per minute. Because I have been a life long athlete I always shoot for at least 136 beats per minute if not much higher
We should be getting our heartrate in this range for at least for 20 minutes, 3 times a week. This may be a slightly outdated formula but for me it has worked really well for years.
To find out what your heartrate is (right when you stop exercising), put a finger on your pulse at your neck and count how many beats you get for 10 seconds. Then multiply this number by 6 to see how many times your heart is beating per minute.
Also, another number to keep our eye is our BMI (body mass index). It should be below 25. You can find out what yours is HERE.
I also want to say that I have heard from 4 people recently that they are having good success with weight loss through intermittent fasting. Fasting for 16 hours and eating only for 8 hours each day. But keeping to the same schedule each day. There is tons of info on the web about this if you are interested and want to trim down.
Have a good long weekend everyone.