Hi everyone!
Well, that 47yr old lady is my mum. I love her to death and see that her health is slacking. Now, I have been trying to see what I am able to come up with, but it is very different when dealing with an older person, much more a lady. Now, her stats are 5'1 and about a 145lbs ( guess work here) Biggest problems are tiredness and a really puffy stomach. I will continue to post more here, but this is what I am facing now. Any thoughts?
Ash
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Never underestimate a man. He may be slow, he may be weak and he may be an asshole but given the chance, he could put you to shame.
Most people sit around talking ABOUT God, but how many people sit around talking TO God? - A.M
Start slow. Remember, the biggest changes come when you go from doing nothing to doing something.
I'd say start with something simple like a daily walk and a food journal. If she sticks to it for a week or two, then add some stretching and maybe some minor food substitutions. I she sticks with that, maybe start teaching her some basic lifts or have her substitute a bike ride for her daily walk a couple times per week. Progress from there. Slow gradual steps.
Originally posted by goldwave84: but it is very different when dealing with an older person, much more a lady.
Hey, I represent that!!!
My wife is 56 and is down to 129 (she's about 5'7") and pretty darn fit. She works in a 12 story office so I told her to, when she has time, go walk to stairs from top to bottom. That worked very well. She is just now getting back into weight training but she's getting there! I gotta go for now but (1) don't underestimate her and (2) the other comments were right on!
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Regret for the things we did can be tempered by time; it is regret for the things we did not do that is inconsolable. -- Sidney J. Harris
I knew I screwed that up as soon as I walked away from the computer!
You might also check out this website: http://www.fitover40.com/
They have a newsletter that I get that's pretty good.
I think the biggest obstacle for anyone who hasn't been doing anything in recent years is to first believe that they CAN see results and they DO have control over their own fitness future! It's very empowering to discover that fact so even small successes would be very helpful in developing that mindset. Assuming that she's interested (if she's not, you have a MUCH bigger task!!!), look for small ways to help your mum be successful!
Hey Guys
Ok, She is motivated, but is not sure where to start. Current diet is 3 meals a day, with a small breakfast. Normal indian food, brown rice with lunch and dinner. Her sleeping habits are not too good, which has to be corrected. Besides that, she has no problems with going a twice a week workout. Where shall I begin?
Ash
__________________
Never underestimate a man. He may be slow, he may be weak and he may be an asshole but given the chance, he could put you to shame.
Most people sit around talking ABOUT God, but how many people sit around talking TO God? - A.M
Originally posted by goldwave84: At 47, you NEED some form of supplemants. Any ideas?
I'm sorry, man, but WHY do you think that's the case??? I thought you wanted training suggestions and now your focus is supps. You might try the Supplement area and look around in there but I wouldn't say that it's a given that your mother needs supplements. I don't think a multivitamin is going to hurt anyone but, beyond that, I don't know that there's any indication from what you've said so far that any particular supplement would be appropriate. Again, sorry... I don't mean to be difficult and I really admire your interest in helping your mom but I still don't feel that we have enough info to tell you much. So far, I'd stick by what others have already suggested already and see how it goes. In time, if there were an indication that a supplement was warranted based on what you had tried, I'm sure you'd get good feedback.
I work with post rehab patients, but when I get someone about the age and condition of your mom (40-50 years, 30 lbs overweight, etc) I usually start with the following:
Daily exercise
Joint mobility drills and "corrective exercise" (basically continuing their rehab and keeping them feeling good)
Walking (everywhere) using a pedometer trying to increase general movement levels. Most of these people starting out don't want to hit the gym. We work up to about 8-10,000 steps per day with some of it at a moderate heart rate (for CV benefit).
Light bodyweight calisthenics (half squats, wall push ups etc.) sets of 5-25 depending on condition and exercise difficulty. Not to fatigue.
Nutrition
I start with a multivitamin/multimineral and fish oil for supplementation and begin increasing fruit and vegetable consumption. Most are getting 0-2 servings a day and I have them slowly up this to at least 6 total per day. Try to increase protein - most of my female patients hate trying to get the generic "1 gram per pound" level so I just try to get them to eat what they can. By focusing on these, most of my patients reduce their consumption of "bad" food through displacement.
After a month or two of this (and making great progress) they are more receptive to higher intensity workouts - heavy resistance training and intervals, which further works wonders.
I start with a multivitamin/multimineral and fish oil for supplementation and begin increasing fruit and vegetable consumption. Most are getting 0-2 servings a day and I have them slowly up this to at least 6 total per day. Try to increase protein - most of my female patients hate trying to get the generic "1 gram per pound" level so I just try to get them to eat what they can. By focusing on these, most of my patients reduce their consumption of "bad" food through displacement.
I just wanted to quote this to emphasize it. It is very good advice, particularly about the protein.
I start with a multivitamin/multimineral and fish oil for supplementation and begin increasing fruit and vegetable consumption. Most are getting 0-2 servings a day and I have them slowly up this to at least 6 total per day. Try to increase protein - most of my female patients hate trying to get the generic "1 gram per pound" level so I just try to get them to eat what they can. By focusing on these, most of my patients reduce their consumption of "bad" food through displacement.
I just wanted to quote this to emphasize it. It is very good advice, particularly about the protein.
:p 
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