Senior Fitness

My Search for Optimum Health: Part IX

By Lief Lett Uss

From reading this column over the past 8 months one can conclude that I espouse a plant-based diet - primarily raw - as optimum for one's health. However, that is only part of the equation: regular exercise also plays an important role. Most of us know this, and, it is around this time of year that we commit to doing something about it. New Year's resolutions frequently stipulate goals of improved health through better food choices and exercise. Nowhere is this resolve more important than in those of "advanced years."  I recently had the good fortune to avail myself of the wisdom of two James Bay senior citizens who lead an active lifestyle.

Hans Sandberg, aged 89, completed the Royal Victoria Half Marathon in October 2010, coming second in his age category being bested only by an 80-year-old "youngster." Hans advises that he started running about 8 years ago after his wife suffered a stroke. More recently he was inspired by ex-president Bill Clinton's switch to a largely plant-based diet after experiencing heart problems (you can watch a brief youtube video on this at: .). Hans is lean and fit. He runs 3 times a week, his favourite route being along the Dallas waterfront. He also goes swimming, does light weights and enjoys cycling out to the Uplands and back - a distance of 27k. Hans' diet consists of whole grains, fish and "lots of veggies and fruit." Han's advice about exercise is that "it's never too late to start...You can change... Keep at it... Don't give up... Don't smoke or drink." Rob Reid, owner of Frontrunners, refers to Hans as "an inspiration" to other runners.

Richard MacDonald, aged 71, also completed this year's Royal Victoria Half Marathon, placing third in his age category. Richard advises that he runs three times a week - running around the perimeter of James Bay and on the trails in Beacon Hill Park. He alternates this with days of swimming and adds lifting weights three times a week. Richard achieved his goal of running the half marathon in under two hours by following a training program available online through the Running Room site. Richard asserts that: "I watch what I eat. I eat healthy... I grow 30 - 40 % of the vegetables we eat... lots of fresh fruit - 3 or 4 pieces a day... fish (as well)... I don't take supplements." Richard's advice about exercise is to change your diet, change your lifestyle... "Be more active... Get out and enjoy the world... Even if it's walking, you'll have a good day... It can be anything (active): swimming, walking, running." When shopping for food, "stay in the outside aisles...the inside aisles (have products that) taste good, but they're not good for your health." 

Hans' and Richard's insights and practices are similar and largely aligned with the information provided in the excellent guide: "Senior Fitness: The Diet and Exercise Program for Maximum Health and Longevity" by Ruth Heidrich, available at the GVPL.

Have a healthy and active holiday season and New Year.

Medical Disclaimer: "The information contained in my writing above is subjective and based on my own personal experience. It is not intended to be diagnostic or to replace medical advice. Always consult your primary care physician when making changes that might impact you. Remember that you, ultimately, are responsible for your own health."