Fun and Fitness for the 40-Something

You might have noticed that I’m a bit injury-prone. Last year, for instance, I gave up running for four excruciating months, trying to heal recurring shin splints. Right now, I’m sidelined by a lingering injury that first hit my upper hamstring (some might say gluteus maximus, but that would be too humiliating) after an 8-mile run five months ago. And it’s not just old age. Over the years, I’ve also had tendinitis and a broken rib from running; a hairline fracture in my “elbow” bone and a bloody nose from co-ed tag football; and a sprained ankle, a fractured ankle and major hematomas from, well, being drunk in college. But I digress.

Last month, I read an article in the New York Times that asked “why do some people become injured even though … they try to do everything right while others … who flout every rule, avoid injury? And how can the injury-prone protect themselves?”

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My skin has always been very dry in the winter months. I was hoping that would change when I moved to warmer climes, but I guess the winter air here is just as dry as in the Midwest, albeit without the added impact of moisture-sucking heaters. But I recently came across some tips from New York-Presbyterian Hospital for keeping your skin supple in the winter months.

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I just sneezed four times, and my nose won’t stop running, so I guess it’s too late for me— but maybe you can still dodge the cold bullet this winter. While no legitimate cure for the common cold exists (despite the claims of some), some common-sense advice may help you avoid the two to four colds we can each expect every year.

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I think I’m the only person I know in Southern California who hasn’t done yoga. I’ve been here three years and I’ve yet to succumb to the peer pressure—although I have thought about buying a yoga mat just to carry around, as it seems to be a must-have accessory out here. I generally prefer more sweat-inducing exercise, but, according to WebMD, I’m missing out on some definite benefits by skipping yoga.

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Looking for the perfect gift for the runner in your life? Or, better yet, putting together a wish list for yourself? Let Runner’s World help. The Decenber issue features several gift ideas for runners, including some bargains. When you’re ready to buy, I highly recommend Road Runner Sports—good prices, excellent customer service (you can even call and easily speak to a real person!), and a flexible return policy. I give them a big thumb’s up!

Take a look and give—and receive!—gifts that will actually be used this year.

The New York Times just posted an article about a new genetic test that predicts “a child’s natural athletic strengths.” While thinking “ugh” to myself, I clicked through and found this unintentionally provocative lede:

“When Donna Campiglia learned recently that a genetic test might be able to determine which sports suit the talents of her 2$-year-old son, Noah, she instantly said: Where can I get it and how much does it cost?”

I love the errant typo that placed a dollar sign in the description of the child. It’s hard not to think that many of the parents who would pursue such testing might have dollar signs in their eyes, isn’t it? I’m not the only one questioning the motives behind the testing. According to the article, “experts raise serious questions about marketing it as a first step in finding a child’s sports niche, which some parents consider the road to a college scholarship or a career as a professional athlete.” Imagine the pressure a so-called Little League dad might put on his kid if he had the test results to back up his assertions that the kid should be a better pitcher. And what if the kid wanted to play football, not baseball?

I think this testing might belong in the category of “just because we can do something doesn’t mean we should do it.”

Did you know your triceps make up more of your arm than your biceps do? I didn’t (well, to be fair, I’d never really thought about it). A lot of us neglect the poor triceps, focusing more on their flashy sister, the biceps. To remedy the situation, Women’s Health offers four “killer” triceps exercises. According to WH, “do this workout two nonconsecutive days a week and you’ll notice a very sexy back-arm bump within four weeks.”

With Black Friday here, there’s no denying the holiday season is upon us. You know what that means: Shopping, decorating, wrapping and entertaining. Cookies, candies, cakes and holiday libations. It’s no wonder that many of us regard stress and weight gain as inevitable as the holidays themselves. But you might be able to head them off at the pass if you follow some advice from an article I wrote a couple years ago.

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Here’s hoping you’re on the winning side of the wishbone this holiday season…

In anticipation of the impending feast, the buzzkills good folks at the American Council on Exercise (ACE) warn us that most Americans are likely to gain three to seven pounds during the holiday season. And the average traditional Thanksgiving meal packs approximately 3,000 calories (hey, that’s less than a pound, right?).

But ACE provides several ideas on how to cut some calories corners, while still serving up the traditional fare: turkey, stuffing, potatoes, salad, casseroles and dessert. Kind of strange that they don’t mention vegetables, but, as someone who gravitates toward the protein and starch items on Turkey Day, that works for me!

ACE also offers some Thanksgiving dinner “survival tips,” summarized here:

• Skipping breakfast and lunch is a sure recipe for overeating appetizers and dinner.
• Our bodies aren’t meant to handle 2,000-3,000 calories all at once and will store excess calories as fat.
• Better to eat smaller amounts and drink lots of water throughout the day and really enjoy a healthful dinner.
• Control your portion sizes: Draw a 12-inch dinner plate in your mind and divide it into 3-inch-sized circles with each one representing one food group: proteins, vegetables and starches. The key is to stay within your circle for each food group: If you like turkey and ham, fit a little of both in one circle (I’m assuming ACE would frown upon piling ham upon turkey or similar tricks).
• If you’re worried about the food choices, bring your own low-calorie dish or veggie tray to family gatherings.
• Go for a bike ride, a long brisk walk or a run or spend at least one hour at your gym to burn calories before the big Thanksgiving meal (bear in mind that your gym probably has restricted hours for the holiday). I played nine holes of golf last Thanksgiving, and it was great—the course was virtually empty.
• Plan a family event that involves physical activity—a pick-up game of basketball or a snowball fight—before, during or after the big meal.
• Watch your alcohol intake: Mixed drinks tend to have high amount of concentrated sugar and quickly add empty calories. Remember that alcohol contains about 7 calories per gram, which makes it nearly twice as fattening as carbohydrates or protein.

That said, cheers!