Health – Important now for survival later

Font Size » Large | Small

I have not been the epitome of fitness for a long time – could be a lot worse though. As a teenager I was heavily involved in weightlifting/bodybuilding. I was very interested in nutrition and its effect on the human body’s performance. I also spent some time in college studying nutrition. That was 20 years ago.

Today like many other people – I have somewhat caved to the stresses of having a family, a career, and normal “life problems”. I find myself stuck going through the drive through in the morning getting a bacon-egg-cheese biscuit because I am rushed to get to work. I forget to take my blood pressure medicine – and remember when I am not at home. I find myself going out for lunch to escape from the stresses of work for a little while – and eating a little more than I should. Not terrible – but far from what I know I should do. Let me make something completely clear – I am responsible for me. No excuses.

So – what do I do about this? Change….it is really that simple.

You see – I have most of the knowledge to reach my goals – just have to use it. The knowledge I do not have will be obtained. Remember – a goal without a plan is called a wish.

My goals:

Weight loss: Current – 206 Goal – 190
Blood pressure: Current avg – 148/88 Goal – 130/80
Back pain: Current – uncomfortable pain every other day Goal – no pain at all
Triglycerides: Current – High Goal – Normal [I don't know the actual numbers]
Sleep: Current – 5-6 hours Goal – 8 hours per night

These goals for me are very measurable and have some effect on health and my feeling healthier. There’s more. I need to change my diet and exercise/activity to promote more energy and a better, healthier lifestyle. This for me is the hard part.

I want to live as long as I can with a high quality of life. At 40 – I need to make some changes now. So – what do I have in mind when I am thinking of these changes?

Weight loss

Strength increase

Reduce the risk of heart disease, stroke and diabetes

Improve joint stability

Increase and improve range of movement

Help maintain flexibility as I age

Maintain bone mass

Prevent osteoporosis and fractures

Improve mood

Enhance my self esteem and confidence

Reduce chance of memory loss as aging

I am very analytical by nature and am researching and developing a plan to reach my goals. Some things I need to do are obvious – like exercising more and eating less. I also am interested in what kinds of exercises to do (not just weightlifting and riding a stationary bike) as well as nutritional supplements. When I get my plan more solidified – I have no problem posting it here and hearing what you may have to say about it – good and bad.

Here is a video from YouTube – AwarePatriot Channel. This guy often discusses economic collapse thoughts – and when he discussed health – I took notice.

I will be looking into some of what he has said.

Here is another YouTube video related to health & fitness over 40 – excellent:

My research has begun into exactly what my exercise/activity plans will be. I also have started looking into supplements for living a longer and healthier life.

More later…….

Rourke

By the way – if anyone has any suggestions……PLEASE leave a comment.

Tags: health, nutrition, survival planning

fitness | Rourke November 25, 2010

12 Comments to “Health – Important now for survival later”

By Allen, November 25, 2010 @ 2:24 am

I have lifted and been into BB’ing for my entire life. Until I retire from the U.S. Army I couldn’t commit myself to it fully due to being deployed so much. Once I did retire I went from 190ish pounds of to 250 pounds of bodybuilder in about 2 years, clean i might add.

So, what that I would say to you, go slow ease back into it. There is no rush for you to get this done, you just have to do it EACH DAY.

1. Take care of your joints, with out them you can’t lift or run.
2. Train light for the 2 months with SMALL increases every week, both in weights and running or biking.
3. I would recommend that you start to bike first, get to where you can ride 5 miles, at the gym indoors, in 17 minutes or less then start running.
4. Remember, this is NOT a race, you are not in competition with anyone. Don’t look around the gym and say to yourself ” why don’t I look like that” or ” why aren’t I in that good of a shape” etc,,,

Feel free to contact me for some help if you would like.

Allen
By 7GoneWithTheWind, November 25, 2010 @ 4:06 am

Your strength will come back to you fairly quickly and you will be tempted to “power” through like you were 18 again. Don’t. Stick with a plan, moderation, you will never be 18 again and your joints or muscles will turn on you if you push them like you were. With care you can workout into your 70′s but push it and you will suffer injuries and some injuries stay with you forever.
If your back pain is lower back then welcome to the club. Regular excercise and stretching will help. Get a lumbar support for your chair at work if you sit all day. If your back pain is higher up or it is really serious see a doctor.
I am 67 and rarely sleep 7 hours, I almost always wake up about 5am or so. No problems just don’t seem to sleep as long. I used to sleep 8 hours but gradually a little less over time. As you get older you may sleep less.
If you run/jog you may eventually have to quit because of injury. Walking briskly for an hour a day is a reasonably good substitute.
If you occassionally or regularly drink a six pack or so my vote is give it up. A drink or two a day won’t hurt and doctors even think it is good for you but heavy drinking is not good. No smoking (if you want to live to see mid 70′s).
Eat a balanced diet, if you have health issues that require a special diet then follow it. But other then that what you eat or supplements are not magic. There is not one right diet or magic food. As for maintaining weight the best thing I learned is to quit eating before the food is all gone, especially when you are eating out. Not that there is anything wrong with eating out just that we tend to feel we paid for it and by golly we are going to eat it. Actually think about what you are eating and decidel OK, I’ve had enough. I’m not saying starve yourself just no when you have had enough and that isn’t necessarily the same as when you are full.
By Lorie, November 25, 2010 @ 4:37 am

I’ve started learning about herbs and natural healing. There are on-line classes thru Dr Christophers school of natural healing. When no medications are available or docs. I want to still know how to help people with herbs, plants and diet (they are big on raw, whole foods). If you need more info let me know. I feel as you do. Health is a major prep area that many forget about.
By Rourke, November 25, 2010 @ 4:49 am

Excellant info – thanks!!

Rourke
By Rourke, November 25, 2010 @ 4:49 am

Thanks for the info Allen. I will be in touch.

Rourke
By George, November 25, 2010 @ 1:57 pm

Rourke

Leave your blood pressure medicine near something that you must use every day, like your car keys. force yourself to take that pill at the first use of those keys. As for as exercise work in somethings you love to do that require body movement and take your mind off eating. Replace regimens that are not as fun with things like cross country back pack hikes with cooking in the open practice. Your gardening and weeding is exercise as well as meditative walks through the country side to relieve stress and get some exercise at the same time. See how close you can get to a deer or turkeys. You are young so some weight strength training is fine, but don’t over do it. Use stretching leg and back muscles during idle moments to ease that back pain. It works and saves the cost of rehab units who do much the same. If diabetes 2 runs in your family stay on top of your fasting blood sugar numbers. Kepp them between 70 and no higher than 110. Trust me you do not want to become diabetic and you can stop it before your numbers cross the line One last suggestion lipitor is almost a wonder drug to get your colesteroil and triglycerides down. Stay on top of your numbers and if need be use medication to control them. Lipitor has very few side effects, but tremendous benefits in preventing clogged arteries.

Thanks for all you do
By Rourke, November 25, 2010 @ 4:12 pm

Thanks George. Diabetes Type-2 does not run in the family. My son has Type-1. I am serious considering starting a 2nd blog related to my quest to get in better shape.

Thanks – Rourke
By 3rdman, November 27, 2010 @ 4:40 pm

Is that a current pic of you or an old one. If is current then on the outside you appear to have a good foundation. So the question is why do you want to lose 16 pounds. You should think more along the line BFI or body fat index. While bodybuilders get down into the 3% range they can not maintain such a low percentage for more than 6 weeks at a time. A healthy range is in the area of 12 to 18% for males. Your life style goals sould not have weight as a goal rather BFI. You can weigh 190 and still not be healthy, but you can weigh 206 and be in good health. Your exercise and eatting goals should be such that they support your goals of lowing your BP, Triglycerides and lowering BFI while increasing your muscle/cardo and flexability. In SHTF a fit male with a BFI of 12 to 18% will survive without food longer than a guy with the same fitness level running around with wash board abs and 3% BFI.
By Rourke, November 27, 2010 @ 4:54 pm

That is a current picture – within the last few weeks. I am not morbidly obese or in rotten shape – just not where I feel I should be or could be.

At 40 years old – and seeing others around me experiancing the negative aspects of aging – I feel like I want and need to take action to delay those negative symptoms of aging. Of course – I would like to feel better now.

Thanks – Rourke
By CM, November 28, 2010 @ 5:42 pm

What I do is put 3 or 4 of the pills I take in the pocket of the vest I wear when I leave the house. I don’t plan on not being at home when it is time to take one, but it does happen from time to time, so it helps to always have them available. You could, as an alternative, keep a few in your vehicles.

I also have necessary items in my vehicle bugout bags, as further backup. You just never know when/if you could be stranded in back country, or whatever. So having necessary medications should be near the top of everyones list for their G.O.O.D. bags.

Like you, I have weight to lose. As I have gotten older I have found it is tougher to get the weight off. But you can’t just give up – the consequences could be deadly if times become desperate. As mentioned above, starting moderately, and continuing to up the pace or time on a regular basis is key to being successful.

Good luck.
By Bob, December 2, 2010 @ 4:00 am

Rourke,
I particularly second Allen, 7G, and 3rd’s comments above. I’m a 73 year old, 5’10″+, 172# retired physician. Used to run regularly (still walk regularly), and have worked hard with either machines or free weights for a couple of decades. When I retired 15 years ago the best thing I did healthwise was to get a full set of hex dumbells, weight rack, pro quality adjustable bench, and a long-wide bed treadmill. The abiliity to exercise at home/without commute at whatever time I could/wanted and without regard to weather makes a huge difference. Dumbell free weights, pushups, etc. mean auxillary muscles also get worked out, and you can still exercise any muscle groups you might with machines. Your goals are good, substituting a 15% BFI for weight loss, and perhaps adding balance exercises as you age.

Very nice blog.
Best wishes
By Rourke, December 2, 2010 @ 11:48 am

Thanks Bob – great info.

Rourke