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Welcome to Senior Fitness.com!
Your #1 source for lifetime fitness information; vital strategies for promoting senior health, life-long strength, vigor and independence.

Learn how to slow and reverse Age-related Functional Decline. We bring you the latest strategies to optimize senior health and fitness into advanced age. The time to start is now; the place to start is here.

Begin by reading How to best use this site: Take the tour. Then act on the knowledge; you can improve health and fitness at any age by using the strategies on these pages.

Bodybuilding.com



The Latest Word on Senior Fitness
News Roundup - Recent health news worth talking about


The 6 Critical Keys to Dynamic Senior Living
Anti-aging - Slowing the processes involved in aging, and delaying their consequences.
Exercise - The primary driver for reversing age-related functional decline.
  • Aerobics - to maintain and recover your heart/lung/vascular fitness.
  • Weight Training - to trigger your anabolic, or muscle-building process; muscle you need to look good and move well, be stronger than you look and dissolve fat 24 hours a day.
  • Yoga, Pilates, Stretching & Balance - Building poise, posture, flexibility, strength, endurance, balance and grace, while connecting with the spirit within - speed and power aren't the whole story.
Nutrition - the Raw Material for Senior Health and Lifetime Fitness
Rest, Recovery and Relaxation - Time for the body to repair and strengthen itself.
  • Gardening - Profoundly spiritual – rest, recovery and recreation for the soul, mind and body.
Supplements - Exercise right, eat correctly; is that all it takes? Not as seniors! Supplements make up for the losses of aging.
Thinking and Attitude - One person's junk is another's treasure; it's all a matter of thinking and attitude. Exercise can be an extremely pleasurable experience; you just have to get your brain to think so.
  • Hypnosis for Change - Ancient and mysterious; a powerful modern tool for change. Do you wish to be somehow different, better than you were yesterday? Then make hypnosis a part of your strategy of improvement.
  • Neuro Linguistic Programming - NLP - Strategies and tools for rapid mental and behavioral change that serve your goals.
  • Emotional Freedom Techniques (EFT) - Rapid emotional and physical healing by melding acupressure meridian stimulation with linguistic suggestion


Special Concerns That Hamper Senior Living
Brain Health - Mental Health - Your brain is a terrible thing to lose - its health is priority-one!
Dental Health - Poor health of teeth and gums invite ills that may be killing you invisibly.
Disease and Healing Protocols - Life Extension Foundation's comprehensive review of common diseases and their alternative protocols for healing and resolving the root causes.
Hormone Management - Hormones drive most bodily functions; learn how to manipulate your hormones to stimulate the fat-burning, anti-aging hormones while suppressing those that make you fat, sick, tired and old before your time.
Immune Power - Empower your Immune System; it stands between you and certain death
Joint Health - Nothing works to make you fit if your joints give out; you can keep them healthy if you feed them the right nutrients and prevent needless damage.
Personal Deportment and Hygiene - Staying fit to be around as we age.
  • Hearing - A critical social sense, an important personal skill
Sexual Fitness - A broad look at sexual fitness - for both women and men. (Nothing erotic, sordid or graphic - just technology and strategies for staying sexually alive and youthful.)
Skin Health and Care - So much more than beauty!
Weight Loss - Weight Management - The real issue is fat loss and fat management; your health, longevity and self esteem are dependent on managing the fat content of your body - the mirror, not the scale, tells the truth!


Making it Happen - Taking Action to Change Your Life
Fitness Courses - Age-specific training courses teach you how to stay at your peak for the long term.
  • Will Brink - Solid wisdom on staying lean and strong as you age.
  • Marc David - A course for beginners of any age.
Inspirational Gallery - A Photo and Video Gallery of Seniors in Great Shape and Living Very Well
  • Frank Wilhelmi - Simi Valley CA: Striving to improve with age, with fairly consistent success.
Sport-Specific Fitness - If sport comes first...you have to stay fit to stay in the game!
  • Golf - A Passion for millions - a great blending of sun, sport and things social.
  • Tennis - A glamorous sport, very gratifying when you win, very taxing on the aging body - train right to stay in the game.
Trainers Registry - Find Fitness Trainers in your area who specialize in training Seniors.


 
Frank's Column
Optimizing Senior Fitness
(09/26/2008)

NEW! See the video illustrating form, intensity, start and finish for a power set of barbell shrugs. (Video 1)

and incline dumbell press. (Video 2)

Heavy Set of Pseudosquats. (Video 3)

A set of medium intensity Lat Pulls. (Video 4)

A set of medium intensity, narrow-grip Cable Rows. (Video 5)

Frank Playing in the Gym - A personal best at 66; 720lb on the incline leg press (Video 6)

I’ve been pondering lately our strategies for optimizing fitness, and what that really entails. I think I have pretty well nailed the primary emphasis in our “6 Keys to Senior Fitness” categories. More and more though, I am troubled with the issue of measuring “optimization”. How do we really know if we are creating real optimization of all the body’s systems? Feeling good is certainly a reasonable indicator, as is freedom from pain (at least chronic pain), and a sense of having sufficient energy to engage in the activities one most enjoys. But how do you know what you could be feeling like if everything was optimized; if your health was “maximized”?

One strategy that I have not pursued has to do with neurotransmitter balance or optimization of neurotransmitter production. These tiny amounts of brain chemicals control virtually all of the mind and bodily functions, and yet we pay very little attention to how they measure up to some ideal state of health. I made a start at this in our Brain Health – Mental Health Category (click on the Category at the left of the Home page and read the basics), but I haven’t actually acted on my own advise and taken the step to seek out a Dr who has the skill and ability to measure how my own brain chemicals are doing.

One reason is that I suspect that the expenses for such testing will not be covered by my so-called “health insurance”. I have read several articles by a local MD, Dr Sharon Norling, and have used her information to enrich the Brain Health – Mental Health category article, but knowing that she is essentially an OB/GYN, and primarily deals with woman’s physiology, I have been reluctant to seek her services. Still, she seems to be the most knowledgeable MD around, and I’m considering making an appointment.

In recent months I have noticed a increasing sense of fatigue pervading my days. I have noticed that my workouts are leaving me more hammered than in the past as well. I also notice that I like more alcohol in the evenings – I think from an underlying sense that it helps me fall asleep faster. I could put it down to turning 69 earlier this month, but I think I would like to determine if there is a measurable medical reason for these changes. If I manage to find an MD who works with Blue Cross in this specialization, I will keep you posted as to the specifics of my measured neurotransmitter and hormonal health. I hope to enrich your strategic bag of tricks for lifetime fitness in the process.

Good Living - Frank

(626251)

Past "Frank's Column" Articles
Dad Made it to 95 - Good Genes Realy Helps! (08/24/2008)
Energy production, Thyroid Function and Iodine (06/22/2008)
Progress with Training and More on the Lipitor/Thumb Pain Story (04/20/2008)
Depression – A Serious Threat to Senior Fitness – Tied to Chronic Inflammation (04/06/2008)
Frank in a Contest and More on Muscle Damage by Statins (02/22/2008)
The Case for Losing Faith in Cholesterol Drugs (02/09/2008)
Gardening - Recreation, Meditation, Exercise (01/13/2008)
The power of bio-identical hormones in medicine (01/02/2008)
Surrender the things of youth(?) - more injury and healing. (11/25/2007)
Let’s talk about aging and attitude. (11/18/2007)
More changes coming to the SeniorFitness website (11/10/2007)
An Invasive, Disturbing Thought Eliminated with EFT – A First Hand Experience (10/17/2007)
Brain Health - Mental Health: a new Category added to the site (09/09/2007)
Critcal Thinking and Risk Taking (08/29/2007)
An ISSA Seminar at Total Woman Gym and Day Spa (08/12/2007)
Another Bodybuilding Supplement of Great Interest (07/01/2007)
Want to See Real Reverse Aging? Try this Combination of Supplements. (05/28/2007)
I'll Have the Chicken, With traces of Arsenic Please (04/29/2007)
More on Vitamin D3 and Some Websites to Bookmark (04/18/2007)
Too Much Of A Good Thing Drug and Vitamin Overdose (04/18/2007)
Resveratrol – A Promising Strategy for Health and Life Extension (03/31/2007)
Vitamin K2 - Crtitical Factor in Heart Disease and Osteoporosis (03/11/2007)
The Very Best Ways to Start Changing Your Health for the Better (02/11/2007)
A New Beginning in a New Year, and Some Words About Synergy (01/17/2007)
Year-end Lapses of Fitness and the Promise of a New Year (12/15/2006)
Winter Approaches and Flu Season is Bearing Down Upon Us; Time to Think of Boosting Immune Function. (11/28/2006)
More on the ability to heal from surgeries and a very informative site I ran across (11/05/2006)
Shoulder Surgery Outcome and A Three Day/Week Workout Plan (10/15/2006)
Frank’s Arthroscopic Surgery of 9/5/06 and breasts for men? (09/07/2006)
Update on Digestion, Heartburn, Belching, Reflux and the Impact of Aging on Such. (08/16/2006)
New Features on the Senior Fitness.com Site and Some Exciting News on Heavy Metal Chelation (07/17/2006)
A New Personal-Best Lift, and a New Supplement that Rocks! (06/19/2006)
Life Extension Foundation - Your Top Resourse In Health Information (04/23/2006)
Women, Fitness and Weight Training (03/15/2006)
Wobenzyme to the Rescue? (02/26/2006)
More Joint Healing Mysteries (02/15/2006)
Joint Health and Joint Healing (02/05/2006)
Immune Power and an Update on Shoulder Healing (01/29/2006)
An Aging Mechanism you can minimize easily - Glycation! (01/15/2006)
Start Again; Goals, Resolutions - Focus on Fitness (01/02/2006)
More on Injury and Healing (mine, unfortunately). (12/18/2005)
Making Incremental Progress in Becoming Stronger (11/27/2005)
Injuries and Healing for Seniors (11/20/2005)
Hormones, hormone levels and hormone balance - a very complex topic that impacts how well we age in very big ways. (11/08/2005)
Strength Training and Physical capability (10/31/2005)
My Rant on Hydrogenation (10/24/2005)
Frank's Column (10/10/2005)
Topic of the Day: macrophage

Macrophages (Greek "big eaters", from makros "large" + phagein "eat") ([1]) are cells within the tissues that originate from specific white blood cells called monocytes. Monocytes and macrophages are phagocytes, acting in both non-specific defense (or innate immunity) as well as specific defense (or cell-mediated immunity) of vertebrate animals. Their role is to phagocytose (engulf and then digest) cellular debris and pathogens either as stationary or mobile cells, and to stimulate lymphocytes and other immune cells to respond to the pathogen.

When a monocyte enters damaged tissue through the endothelium of a blood vessel (a process known as the leukocyte adhesion cascade), it undergoes a series of changes to become a macrophage. Monocytes are attracted to a damaged site by chemical substances through chemotaxis, triggered by a range of stimuli including damaged cells, pathogens, histamine released by mast cells and basophils, and cytokines released by macrophages already at the site. At some sites such as the testis, macrophages have been shown to populate the organ through proliferation.

Unlike short-lived neutrophils, macrophages survive longer in the body up to a maximum of several months.

One important role of the macrophage is the removal of necrotic cellular debris in the lungs. Removing dead cell material is important in chronic inflammation as the early stages of inflammation are dominated by neutrophil granulocytes, which are ingested by macrophages if they come of age (see CD-31 for a description of this process.)

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Gary Null, Ph.D. knows as much about aging powerfully as anyone on earth. His new book sums it all up.