Smart Senior

Senior Health and Fitness: Exercise Doesn't Have To Be Fun

Why does everything have to be fun? I don’t think exercising is fun unless I am doing a weekend bike ride or a hike in the mountains, but that doesn’t mean that I don’t do it.  I have read dozens of articles about motivation.  Without motivation, they say, you aren’t going to stick to a program. They all focus on how to make exercise fun, but fun isn’t going to do it unless you find a way to make a commitment.  A commitment requires a good old fashioned attitude adjustment.

Well you know what?  Exercise isn’t always fun. Sometimes it is sheer torture.  The thing is your body doesn’t really know or care if you are having fun or not.  Yes, fun is important and if that it takes to get you moving, I am all for it.  If you can find a faithful workout buddy (not as easy as one might suppose), work with a physical trainer (expensive and grueling), take classes (if time and scheduling allows), train for a marathon (really hard work plus takes a lot of time and commitment), or a dozen other ways to rev up your enthusiasm quota, you should go for it.

Maybe we just make it too complicated.  Does it have to be that hard?  Does everything have to be a competition?   It is hard to keep up with the changing exercise trends without wearing yourself down.  Six pack abds, killer thighs and a tight butt do not necessarily create a healthy lifestyle, not if you are just a tiny bit older anyway.  The good news is that you don’t have to be a competitive athlete in order to be healthy.

You are not seeing the big picture if you still think that if you aren’t sore the day after a workout you haven’t worked hard enough.  Exercise doesn’t have to hurt.  You don’t even have to feel “the burn” when you are doing a routine in order to reap the benefits.  Experts really do tell us, if we forget the hype and take time to listen, that you don’t have to push yourself to the extreme for good things to happen.  Exercise doesn’t have to be strenuous, but you do have to get out there and move every single day.   You have to pick a routine that you can stand and just do it.

If exercise doubles as a social outlet for you by all means go to the gym or take advantage of group classes at your senior center.  If you just want to get it out of the way so that you can do other things, work out at home.  One way is not better than the other, and neither one has to cost you an arm and a leg.  Senior Centers offer free or inexpensive classes, insurance companies often foot the cost of a gym membership, or you can rent videos from the library or build your own exercise video library. 

Exercise is not endless cardio and crunches it is about your health and well- being.  Think of exercising as just something you have to do, like eating breakfast or brushing your teeth. 

Senior Health and Fitness: Three Ways to Stay Healthier Longer

The young feel invincible.  The middle aged feel stressed. It is difficult to think of the future when there are so many things to do today.  However, research tells us that one of the most crucial tasks of middle age is preparing for the future.  Yes, life happens whether you make plans or not but preparing for the future is one priority that cannot be set aside.  Laura Landro (www.wsj.com) sends out an urgent messages in her Health Matters column (The Wall Street Journal:  Monday, April 9, 2012) and the message on April 9^th is that middle age is the time to give the future some really serious thought.

It is never too late to start taking care of yourself.  Don’t feel too discouraged if you failed to heed the warning signs, but remember that the earlier you start the better off you will be.   Think of it as laying a foundation.  If you had listened to your mom when you were a kid, you wouldn’t be acting like eating your vegetables, getting enough sleep, washing our hands and going out to play were something new.   I am just as guilty as you are.  I didn’t listen either.  Mom was a pretty smart cookie, and all of her advice centered on laying a foundation for what was to come.   Too bad we didn’t listen.  If we had we wouldn’t be spending the first part of our journey repairing the damages.  Luckily the human body is pretty forgiving.   Studies now tell us that a healthy lifestyle can prevent or at least retard many of the ravages of aging.  At least the author referred to 50 as being “middle aged,” although being in the middle of 100 is a pretty ambitious prediction, don’t you think?  Still, it is better than having everyone over 50 tossed into what they call the new “old” category.  I don’t like labels and anyone who has ever been 50 remembers how great 50 felt.  

 Functional limitations have always been around, but limitations often associated with old age are showing up in people in their 50s.    It could be because we still think of ourselves as young when we are in our 50s and 60s and continue to act accordingly.  Regardless, we have the information and the technology to prevent and/or treat many age related changes.  In the past people felt that pain and disabilities were just a part of growing older.    Nowadays, people are living longer and the idea of living with aches, pains and functional limitations are no longer something to be tolerated.

 Medical research has changed focus. Instead of just curing sick people they are focusing on keeping people healthy and independent for life.    The emphasis is on reducing disability; maximize functioning and enhancing quality of life.  This is good news because it means that we don’t need to be relegated to the rocking chair because of creaky knees or chronic illnesses

Staying healthy longer is within our reach, but it isn’t a given.  You will have to work hard to achieve the independence that you deserve.  Most of you know what you need to do.   The three ways to achieve a healthier lifestyle are:

• Moderate activity,
• A healthy lifestyle  
• Mental stimulation.   

These three areas of study all lead back to reducing disability, maximizing function, and enhancing quality of life. I know you were hoping for a new trick, a quick fix so to speak, but the secret lies within.    Taking responsibility for your own health and well

Swimming: The Perfect Exercise for Aging Bodies

You can learn how to swim.   I learned how to swim when I was a teenager, so I know what it is like to be bigger and older than anyone else in the class.  I was the only “big kid” in a class of 5 and 6 years old “puddlers”.  Fortunately, the instructor was very sweet and didn’t make me feel foolish, but I worked hard so that I could graduate and become a “minnow” and then later a “shark.”    I hope that you aren’t refusing to learn how to swim because you think you are too old or too timid.  The YMCA’s and Community centers have lessons for grown-ups now, so you will never be made to feel like you are the odd man out.  I can’t promise that you won’t be the oldest one in the class, but I won’t tell if you don’t.  

If you are looking for an enjoyable, healthy way to improve your fitness level, perhaps you should consider swimming.  Just because most people learn when they are children does not mean that you missed your chance.   Swimming and other aquatic exercises are the perfect fitness workouts for people who suffer from arthritis and other chronic pain conditions.   The Wall Street Journal featured an article by Jeremy Singer-Vine this morning (February 14, 2012) about swimming and good health.  Recent studies by the American Journal of Cardiology indicate that older, more sedentary adults can benefit from this form of exercise.  Swimming, it seems, can be instrumental in reducing blood pressure and improving artery health.

If you don’t know how to swim at all it will be more challenging than going for a walk, but when have you ever backed away from a challenge?  Swimming exercises most of the muscles in the body without the pounding on the knees and joints that can occur with walking, jogging or running, because the water supports your joints.  Swimming is a non weight-bearing sport.    For this reason, physicians often recommend swimming and water exercise for older adults, disabled people and for those recovering from broken bones and back injuries.

If you still can’t stand to get your face wet (come on, give it a try, you can learn how to swim even if it is just the dog paddle or side stroke), you will be pleased to learn that water exercises have been designed for non-swimmers as well.

Water exercises are fun and they are therapeutic.  Water exercises can help people regain fitness levels, mobility, strength, endurance, and flexibility to all body parts.  Aqua aerobics, aqua exercise, water walking and aquatic dance exercises are all fancy names used to entice you into the water. How can you resist?   Free from the effects of gravity, senior adults can move easily in the water.  This form of exercise meets the needs of persons of all ages and conditions.

 

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Senior Health and Fitness: A Sedentary Life Style Is A Poor Choice

People tend to be less active as they get older, but the need for physical activity never changes.  A supplement in the last AARP bulletin (January/February 2012), featured an article by Elizabeth Pope that discussed why sitting is hazardous to your health.

Everyone knows that exercise is good for them, but most don’t understand that it may be a life or death situation.  That makes it sound a little more serious doesn’t it?  Everyone is familiar with the term SIDS, but have you ever wondered why there wasn’t a term for premature death in other age groups?  Well, there is.  Dr. Frank Booth, PhD. coined the term SeDS), which you can probably figure out means Sedentary Death Syndrome.  What do you think of that?  Dr. Booth started an organization called Researchers against Inactivity-Related Disorders (www.prevention.com/links), which draws attention to something that should mean a lot to us.   I hope you will take his work to heart and start thinking about SeDS as it might apply to you.

You wouldn’t think that we would need to take a break from sitting, but it seems that older people are some of the worst offenders.  You see older folks sitting everywhere, and at some point you start to accept sitting as a normal part of aging.   Technology has literally engineered physical activity out of our daily lives, and we are all suffering the consequences. Today the focus is changing, and a rocking chair on the verandah is no longer an acceptable goal.     Ms. Pope mentioned that prolonged sitting actually disrupts the processes that break down fats and sugars in the blood.  I didn’t know that.  It is lucky for us that there is a cure for this syndrome because lack of exercise is associated with all sorts of debilitating ailments.

 The answer, as you already know, is to get moving.   Being sedentary may be more hazardous than other well known risk factors, such as smoking, hypertension and heart disease.   Even people who are genetically predisposed to certain illnesses can cut the risk of premature death by simply adding exercise to their daily activities.   Don’t use the world exercise if it turns you off.   Just think in terms of adding movement to your life.  Think of movement as exercise. Did you know that shopping can be an aerobic exercise, especially if you stop using escalators and elevators?  Find some form of physical activity that you like and are able to do, and make it a part of your routine.   Think of ways to keep moving and before you know it, it will be a part of who you are.

Senior Health and Fitness: Exercise At Home

 Some people like the structure and social camaraderie that a fitness center affords, but others prefer to get down to business and exercise at home.  We all know about the psychological and physical benefits of exercise, but we also know that many seniors do not engage in regular exercise.

If regular exercise is going to become a mainstay it has to be perceived as enjoyable and inexpensive.   It also has to be something that can be done with a minimum of professional supervision.  Physical Therapy programs are first rate but they do not go on forever.  As soon as you can demonstrate good technique and that you can are safe to exercise at home, you will be discharged from their services.   Exercising will now become your responsibility.

What about a home exercise program?  A home exercise program allows you to exercise privately, at your convenience, and in the comfort of your own home.   A home based program can be especially attractive to persons with disabilities if they find facility accessibility, psychological barriers and transportation a problem.  You will be pleased to know that experts report that home exercisers are actually more consistent with their workouts, and lose more weight than gym exercisers (unless you have a rabid personal trainer and who can afford that?). 

Winter is a good time to look into home exercise options.  I mean, what else are you going to do when the sidewalks are piled high with icy snow?  You can’t just wait for spring to arrive.   Some of us like to supplement our two-three times a week gym sessions with home exercise programs.  I find that my weekly yoga class isn’t quite enough to provide the stretching, flexibility and balance that I need.  An extra session or two at home makes a big difference.  You can find books about every discipline, but it is hard to work though an exercise while reading about it.  I  Have you ever tried extricating yourself from a yoga pose while trying to turn the page with your nose?  You might find exercise programs on television inspiring, or have you checked out exercise DVDs?

Exercise videos are great, and you can build your own fitness library without spending a lot of money.   Start out by scanning the offering from your local library system. After you find a video that you think you can live with, you can rent or buy a copy.   My favorites include Walking Videos with Leslie Sansone, Oxycise with Jill Johnson, and Yoga stretches with Rodney Yee.  Mix and match.  There is something for everyone.  

There are dozens of exercise DVDs hitting the market every week.   I’ll admit that I am hooked and can’t wait for my catalog to arrive.  I get the catalog and newsletter from (Collage@CollageVideo.com) regularly and quickly scan every page. The really fun part is that they have audio clips and complete descriptions of the videos for you to read before deciding if you want one.  You will find videos for every exercise program imaginable.  There are dozens of videos in every category (aerobics all the way through zumba).    Videos are available for beginner, intermediate and advanced students, as well as many senior variations.   On the other hand, if you are sick of buying exercise DVDs and then discovering that the workout is too simple (or too hard) or you can’t stand the perky instructor, you are out of luck.  As I mentioned before, start with your public library, shop at a thrift stores or check out rental companies such as Netflix (www.netflix.com) for a variety of options. 

If you don’t like to exercise alone, call some friends and have an exercise party (coffee or lunch optional).

Senior Health and Fitness: Exercise Even If You Hate It!

I love reading the Sunday paper.  I always find interesting tidbits that aren’t touched on in the daily papers.   For example: Last weekend I discovered an article by Molly Lyons (USA Weekend – January 20-22, 2012) about why you should exercise, even if you hate it.

Hate is a pretty strong world but truth be told, most of us aren’t all that keen about exercising.  It is just another item to add to a long list of things to do, but we do it (or I hope you do it) because it is good for you.  If you have made the effort to make exercise a part of your life, you probably hate it when January roles around.  People come out of the woodwork to fulfill their New Year Resolutions.  You know that most won’t stay around to go the distance so you groan mightily and complain about the crowded conditions in your gym, and you look forward to spring when a huge percentage of them drop out.   This year, instead of being thankful that most drop out by the end of March, you should be congratulating them, as well as yourself, for embracing a healthier lifestyle.

Why does this happen every year?  Trainers are too enthusiastic and the guidelines are too intimidating.  Thirty to sixty minutes of strenuous exercise three times a week sounds daunting to someone who thinks walking to the mailbox is hard work.  Just the thought of setting aside a block of time to do something that isn’t fun can be intimidating.    But wait!  You are retired now and you have a lot of time, or not.  I am still waiting for things to slow down and for a blank square to appear on my calendar.  You know that blank square that begs you to pencil in a walk or a trip to the gym.

Exercise should not be a chore.  Your body craves exercise and even doing a little is better than doing nothing at all.  I don’t know about you, but I think the hardest part is getting started.  Once you get your shoes laced up and push yourself out of the door you feel fine, and the time goes by rather quickly.  With so many ways to be active, surely you can find something that you actually like to do.

Watch your grandkids.  You may have noticed that they never just walk.   Kids jump, hop, run or spin around in circles until they are exhausted.  Wouldn’t it be grand to have that kind of energy again?   As we age, we start neglecting physical activity.  We get fat and we lose that keen sense of exercising for the fun of it.   It is a different world than when we were kids.  Our folks were pretty trim, not because they went to the gym, but because they worked hard and energy saving devices hadn’t been invented yet.  We won’t reminisce about laundry being done in a stream, but remember those wringer washing machines?  Remember hanging clothes on a line in the backyard?  Labor saving devices and going everywhere in car is a way of life now.  We seldom do a natural form of exercise.   Even a walk is an event instead of just a way to get from point A to point B.  Life is more sedentary and exercise has become a chore.  

What can you do to make exercise less of a chore? Try to think of little things to cut down on travel time and extra trips.   If you join a gym make sure it one that is nearby; adding a commute to your time frame is just one more obstacle.  Find a time, place and activity that will fit into your lifestyle.

Unfortunately, it isn’t any easier to find time to exercise at age 60 than it was at 30, but you know the consequences if you cheat.  Turn everyday chores into a workout by doing them briskly.  Be ready to workout at any time.  You are more apt to go to the gym if you have a bag packed and in your car at all times.  Once you go home you are less apt to go out again.  Walk around the outside of the ball fields when the grandkids are playing soccer or stop at the gym when you have 40 minutes to kill.  Think exercise at all times and reward yourself for your efforts.  An active grandparent sets a good example for both their children and their grandchildren.

Senior Health and Fitness: What A Pain!

Everyone experiences pain at one time or another and seniors are no exception.  If you can, try not to look at pain as a cross to bear, but rather as a sign that something is not quite right. If pain is keeping you from doing all of the things that you love to do, it is time to get help.

We would be in better shape today if we had given more thought to preventing, delaying or reducing the onset of pain. We all know about the importance of diet, exercise and medical care, but even if you have taken reasonably good care of yourselves, pain happens.  Chronic pain puts a serious crimp in your lifestyle.

A certain amount of pain is pretty normal, but when it infringes on your lifestyle, it is disturbing to say the least. You can either give up and stop having fun, or you can fight back.  The first step, of course, is getting help. See a doctor. When you do see your doctor it is important that you be totally honest.   When your doctor asks you to rank your pain on a scale of “one to ten”, really think about your answer.  You would be surprised at how many people either say “it is nothing” or else declare that their pain level is “off the chart”, when clearly it is not.  These little fibs keep the doctor from making an accurate diagnosis, and all you get is a prescription for pain medication.  Everyone seems to think that drugs are the only way to get relief, but that isn’t always the case.  Pain relief starts with a good solid diagnosis, a treatment plan, and keeping an open mind to whatever your doctor recommends.

This all came to mind because I have been battling foot pain (plantar fasciitis) for years.  It started long before I retired and has been plaguing me since.  I love to walk, hike, jog and play tennis. In order to do any of these things I always had to self medicate before going to the gym, the park or into the mountains.  I was determined not to give up, but I suffered for days after each excursion.  Cortisone injections, exercises and physical therapy treated the symptoms without getting at the root of the problem. The pain never completely went away and would come back with a vengeance.  I went back to see my doctor again when I noticed that my sense of balance was deteriorating (it is hard to do standing yoga poses when your feet do not ground with the mat).   Balance issues at our age are not a good sign.

I saw a new doctor and was pleased that she knew just what to do for me.   Instead of offering me another cortisone injection she had me stand in front of her so that she could look at my bare feet.  She looked at my feet facing toward her and facing away from her.  She could tell immediately that my weight was distributed along the inside edges of my feet (pronation).  She recommended Superfeet inserts and gave me a print-out of shoe styles and brands that would help realign my feet.   Needless to say, my Christmas present consisted of $350 worth of inserts and several pair of shoes.  I bought shoes for running, shoes for walking and boots for hiking.   Guess what?  I hiked all four days over Christmas vacation and my feet are feeling better already.  This is really exciting to me.

It is important that you don’t give up on yourself.  Pain does not have to be an inevitable part of aging.  Whether you need new footwear, a new knee or a hip replacement…you are worth it!

 

Senior Health and Fitness: Surviving A Hip Fracture

Slips, falls and hip fractures are all part of the big picture.   I read the article by Tom Slear “The Deadliest Break” (AARP magazine, November 2011) with great interest.  I liked that he put an optimistic spin on surviving a hip fracture, and found the article well worth recommending.   After years of working in health care, I quite agree that the statistics are grim.   Every year several of our residents would be whisked off to the hospital after weather related falls.  Many of them never returned to independent living status again.   The author pointed out that prevention will always be the key.   No argument there.  I think we all agree with that, but no matter how careful we are, accidents will happen.   A friend of mine fell off from her bike and broke her collar bone recently, and I tripped over a root and went head over heels into a ravine while walking my dog in the park.   Minimum damage on both accounts but it could have been a hip fracture for either one of us.  You can’t plan for every eventuality.

A hip fracture is not good and it could mean that your ability to function normally will be seriously compromised.   What is it that makes a hip fracture so deadly?  Mr. Slear wrote that the decline had less to do with the break itself than with your reaction to it, and I quite agree.  This is no time to give up on yourself.

You have often heard the expression that the surgery was a success but the patient died anyway.  Hip surgery is usually pretty straight forward, but the recovery isn’t always what it should be.   What stands in the way of a complete recovery?  As the author stated, a lot of the trouble is attitude.  Both patients and caregivers often do not approach rehabilitation with a positive attitude.   If the thoughts running through your mind include saying “it’s over for me,” “it’s just too much to deal with,” “it hurt’s too much,” “I’ll never walk again,” or “I will have to go to a nursing home,” or “I might as well be dead”, you are going to have a tough time.    Instead you must think “I can do this,”  “I’ll get through this,” “I can be better than I was before,” I can go home again,” and “I am going to work hard and stop feeling sorry for myself.”

Surgery is only the first step.  It is not a quick fix; it is just the beginning.  Physical Therapy and a lot of hard work is what will get you through this.    Therapists will teach you the exercises, but if you persist in complaining and whining the program won’t work.  You have to decide that you are going to exercise, even if it kills you (just kidding, but if you don’t make the effort it could very well kill you).

Get over yourself.  Get over the mindset that you are going to be okay if you just sit still until the pain goes away.  Rehabilitation requires a great deal of determination and you are going to have to work through it.   Of course you will have pain, but has that every stopped you before?  Talk with your doctor and find out what you should be able to do in two weeks and in a month.   Set goals and celebrate like crazy when you reach them.  We are talking about the rest of your life here.

Rehabilitation starts the day after surgery.  You won’t think you are ready and you will be whining about mean nurses and mean therapist pushing you too hard.  It hurts.  Who would have thought that standing up was so much work?

There is a method to their madness.  Pushing is what it takes to stimulate bone repair, keep stiffness at bay and stimulate the circulation in your legs.  They aren’t being firm because they enjoy seeing you in distress.  They are helping you realize your goal of getting out of bed, getting out of a chair, getting around with a walker or a cane, or maybe even navigating stair steps.

Depending on how well you do in the hospital, decisions will be made as to whether you will go home with outpatient therapy or to a rehab care facility for the rest of your training.   If you go home you will need a cheerleader to push you or you will have to remarkably self disciplined.  A therapist will come to your house to teach you what to do, but you must practice, practice, practice on your own.    This is the hard part.  Hardly anyone fails because they worked too hard.  If you get lazy about doing your exercises or forget what your goal is, you will be in big trouble.

If you go to a care facility you still have to focus on your goals, which should be to get back home.   A lot of people get what we called “hospitalities,” which means that you start liking having someone wait on you.    Herein lays the trap.  You get a little too comfortable.  It soon becomes easier to let someone else do things for you.  Therapy sessions are not as regular or as hard as they were in the hospital and guess what?  If you say you don’t want to exercise today, they cannot force you.  If you decide that it hurts too much, someone is always available to listen to your whines and complaints and to commiserate with you.  This is not in your best interest.  You have to be the one establishing the pace whether you are in a step-down hospital program or a care facility.   

Your goal is independent living.  Your goal is to be better than you were before, which is quite possible if you weren’t into physical fitness before your accident.  Rehabilitation is hard work.  You have to make up your mind that you can do it.   Be sure to share your goals with those helping you (your support system).   The people who love you the most will kill you with kindness if you let them.  Remind yourself every day that a partial recovery is not good enough.

Senior Health and Fitness: Winter Fall Prevention

 Winter is coming and everyone is aware that slippery conditions and falls go hand in hand.  The latest Weight Watcher magazine (November/December 2011) had a short write-up on how to make winter walking more enjoyable.  It reminded me of how much I love to walk in the snow.  I feel as excited about a fresh snowfall now as I did when I was a kid.  The only difference is that falling down isn’t funny anymore.    The rules mentioned were pretty simple and mostly about dressing appropriately and drinking enough fluids, but it did include a reminder about stretching your calves before going outside.   Your legs get very tense and have to work a lot harder when footing is less than ideal.   They also mentioned using shoe grippers such as Yaktrax to optimize traction.  I haven’t tried them but it does sound like a good idea.  Check out their web page and see what you think (www.YAKTRAX.COM).

Of course I did a little more research.  An article in the Milwaukee Journal (Milwaukee, Wis. January 9, 1995) by Janine Ghelfi suggested not only wearing boots with rubber soles or shoes with good tread, but about using an ice-tipped cane that has metal prongs that sticks into the ice.   She also suggested that seniors walk in groups in the event that something does happen.   Needless to say, it is prudent to keep your entryways well lighted and well maintained.

I also found an article by the US Fed News Service (December 14, 2007).  The article stressed that no matter how well cleared parking lots, sidewalks or steps may look they can still be very slippery.  It is important to be aware of these dangers and learn how to walk safely on ice and slippery surfaces.

• Always assume that wet, dark areas on a pavement are slippery.
• Dress appropriately.  Wear shoes, boots or grippers that will provide traction.
• Use care when getting in and out of your car.
• Pointing your feet out slightly, walking with small steps and shuffling when walking on ice will improve your stability.  Bending slightly and walking flat footed will also help with balance.
• Extend your arms out to the side to help with balance (that means not keeping your hands in your pocket). You may need those hands to break your fall if you do start to slip.
• Be mindful of each step and go slowly.  If you do start to fall, relax and roll.  Try to avoid landing on your knees, wrist, tailbone or spine.

 With all of that in mind you will be ready to take on the elements.    Avid walkers loathe giving up their power walking routines, but it is okay to slip a Leslie Sansone in home walking video in your DVD if you are afraid to tackle the sidewalks.

 

Senior Health: Weight Loss Support Group For Seniors

Alas, seniors get fat too!  You would think that at a certain age you wouldn’t have to worry about every bite that you eat, but that doesn’t seem to be the case. You may not be driven to fit into a single digit dress size anymore, but weight control still matters.   Neither weight gain nor a sedentary lifestyle can or should be written off as an inevitable part of aging.  Studies indicate that the prevalence of obesity among older persons is growing, and that the consequences are quite dire.   Excessive weight gain in older adults has been proven to have adverse medical, functional and psychosocial ramifications. 

What is the answer?   Most of us can’t afford to go to a spa in Switzerland to find the tools and support needed to diet successfully.  We need to look into programs in our own hometown that can provide the encouragement that we need.   A support group is a good way to get over the “I can’t do this alone” syndrome.  A friend of mine has successfully lost and kept off 70 pounds over the last few years.  She is pleased and excited about her accomplishment and is eager to share her story.  She worked with Weight Watchers and with TOPS (Take Off Pounds Sensibly) to achieve her goals, and is still going strong.   She hopes that her observations will serve as an inspiration to you.

Most people have heard of Weight Watchers.  It has a very good program and it really does work, if you can make the commitment and follow the guidelines.  There is another less well-known group called TOPS.  My friend has belonged to both groups and enjoyed weight loss success with both.   She started with Weight Watchers but eventually switched to TOPS because she found Weight Watchers to be a little boring.  She also noted that the Weight Watcher Groups that she belonged too were businesslike but not particularly friendly.

Weight Watchers is a non-profit organization and advertises widely.  The cost is about $40 a month plus an initial join-up fee.  It is very structured and formal.  It requires weekly weigh-in’s for accountability.   It has a delicious line of food products to make dieting easier for you, publishes cookbooks, and promotes other products designed to help you achieve your goals.   It encourages but does not require an OK from your doctor in regards to following their meal plans.  The people who run the meetings are required to be at or below their target weight.  Each member gets a Weight Watcher weight goal or must have medical permission if they want a different goal.  Information about local chapters can be found at www.weightwatchers.com.

TOPS (www.tops.org) has a yearly fee of about $25 and monthly dues of about $5.  It is non-profit and does not advertise.  It makes itself know through word of mouth and has a website.   The meetings are informal and the leaders, whether at goal weight or not, are encouraged but not required to do an educational program, ask questions and in general run the meetings.  There are fun contests going on most of the time and they give rewards for embracing the philosophy and for weight loss.  The TOPS groups are friendly and informal.  You are free to follow whatever weight loss plan that you want.  Many of the people in TOPS groups are over 50.  The social aspect of the group seems to appeal to a more mature crowd.  My friend wanted to emphasize that men are welcome also; it is not just for women. 

Both groups offer weekly accountability as well as a forum for people with similar goals to talk.  If you are a person who likes structure and being told exactly what to do, and money is not an object, Weight Watchers is a great program.  If you like more choices, do not want to spend a lot of money and enjoy a more relaxed atmosphere, TOPS is a good alternate choice. The focus of both groups is on achieving a healthy weight.  Weight loss programs for seniors focus more on small lifestyle changes that promote health, function and quality of life.