Every Day dawns with it's unique purpose.
Every person wakes with his, or her, unique purpose.
Drinking my morning joy juice and watch the morning light rise & spread itself across the wakening sky, I was reminded that we all … each one of us that walk the earth … are a special creation, birthed to fulfill a specific task - in our own little corner of this big, wide world. Before we were even a twinkle in our parent's eyes, or taking up space in a bustling & crowding population, Elohim knew us: and in the appropriate time, when it is time for us to become adults and take our place in the grand scheme of things, He calls us by Name: our purpose to fulfill. Yeshua daily walks beside us & the Ruach HaKo'desh stands before us in every unseen battle; pouring peace into our overtaxed hearts, wisdom into overthinking minds, and strength into tired hands.
For His children, each new morning unfurls with divine favor.
Unexpected joy comes to us.
And favorable kindness flows over us like soothing rivers from Heaven.
As I sipped my coffee, listened to the waking birds making their cheerful noises as they flitted from tree to tree & hedge to hedge - I was reminded that no weight is too heavy when He, Who holds the world also steadies me.
The internet was acting up yesterday and most of the night, so I posted a couple posts to Blog Hops that I was not able to do, last night … and saw that one of my April postings had been featured on Louisiana Lisa's Blog:
I also saw that she had posted a crockpot sweet and sour chicken bits recipe, which I think will be served soon at this home, in WA. I like Chinese dishes, and her recipe sounds tasty.
Coffee finished & mug placed in sink … I shut the laptop down & got busy with a workout routine in the back bunk room.
If you want to lift your grandkids, get up the stairs, haul groceries, and conquer all of life’s adventures with confidence as you age, here’s the science-backed secret: lift weights. Getting older doesn’t have to mean getting weaker. In fact, senior dumbbell weight lifting in your 60s and beyond, offers physical and mental benefits that make it a vital part of aging well.
Dumbbell workouts help increase, and maintain bone density to prevent fractures; and the muscle mass that weight workouts build also helps to regulate our blood sugar and metabolism. Weight lifting can even improve balance and coordination - decreasing the frequency, severity, and likelihood of falls.
Women start losing muscle after 30, and this speeds up after menopause due to dramatic changes in your hormone levels. This change impacts both muscle and bone health, but strength training can help maintain bone density, promote preservation (and even addition!) of muscle, and set your body up for an active, independent life, according to the International Osteoporosis Foundation.
Even if you've never lifted a weight before, it's never too late to start. You can think of lifting weights as your body’s best tool to promote resilience, energy, and independence through the aging process.
With age, joints get stiffer, old injuries show up more often, and one bad rep can sideline you for weeks. A few minutes of warm-up exercises helps you move better, lift safer, and stay in the game for years. These warm-up exercises are all standing or supported: no getting down on the floor, & no wrestling with a mat … and it will help your knees, hips, shoulders, and back feel smoother before you touch a weight.
I have also included alternate exercises (marked with a #) that may benefit those with limited flexibility.
Marching in Place is generally safe for a 69-year-old woman to do. It is a low-impact exercise that can be modified to suit different fitness levels and mobility needs. As long as the individual is in good health and has been cleared by a healthcare provider, marching in place can be a safe and effective way to boost cardiovascular health. It is recommended to start slowly and gradually increase the intensity as tolerated, focusing on maintaining good posture and engaging core muscles.
#The Sitting Marching in Place is performed a sitting upright in a chair, and is a convenient option for those with limited mobility or unable to engage in high-impact exercises. This exercise provides cardiovascular exercise without excessive stress on joints. The exercise improves muscle strength and tone in the quadriceps, hamstrings, and calves. Proper form and technique, such as maintaining good posture and engaging the core, optimize effectiveness and reduce the risk of injury.
Standing Front-Back Leg Swings are generally safe for a 69-year-old woman to perform when done correctly and with proper support. However, it is essential to consider her specific health conditions and any limitations she may have. Here are some key points to keep in mind: Sturdy Support: Ensure she has a stable surface to hold onto, such as a wall or sturdy chair, to prevent falls. Controlled Movements: The exercises should be performed with controlled and fluid movements, avoiding jerky or uncontrolled motions that could lead to muscle strains. Listen to Her Body: She should listen to her body and stop if she feels any discomfort or pain.
#To perform the Wall-Support, Front-to-Back Leg Swings movement, we suggest you stand next to a surface or object that you can hold onto while swinging your leg. A vertical post on a squat rack could work. A PVC pipe is also a popular choice. If you are completing this movement at home, a door frame is a great option as well. Once you have found your object on which to grab, it is time to get those legs swinging. You want to be sure that you have plenty of free space in front of you and behind you as you will be swinging your leg back and forth.
Standing Wall Slides are safe for a 69-year-old woman to do. This exercise is designed to build leg strength, posture, and balance safely at home, making it perfect for older adults, stroke survivors, and anyone looking to move with more independence. It requires no weights or gym access and can be performed at home, providing a low-impact and accessible way to improve strength and mobility. However, she should she should listen to her body and stop if she feels any discomfort or pain.
The Darebee Eat, Train, Love Dumbbell Workout is a full body strength workout that will help you build stronger muscles, healthier bones and a *sharper mind (article follows exercises) This is an excellent workout for the days when you need to do some strength workout but at a relaxed pace. It targets the entire body which means it should be part of your increase of health and strength practices.
Because I was a slacker this past week due to pollen on the breeze & high humidity that kept me laid low … I did 3 sets of today's full-body workout to make up for some of the past week's slack off: these sets are pretty simple & easy to do.
If you are a senior (age 60+), new to exercising with weights, here are some guidelines for a safe & healthy workout:
Pick a very light weight for your first test set (even just use your body weight).
Perform the exercise for up to 12 slow, controlled reps.
If you could easily do 15+ reps, the weight is too light … go up a step next set.
If you struggle before 8 reps, the weight is too heavy … go down a step or switch to body weight.
Ideal range for this program: you could do about 10–14 reps, with the last 2 or 3 reps feeling challenging but still controlled.
Start light: For seniors, especially those over 60, begin with 2–5 lb. (0.9–2.3 kg) dumbbells to avoid strain.
I have also included alternate exercises (marked with a #) that may benefit those with limited flexibility.
Reverse Lunges are generally safe for a 69-year-old woman to do. They are a great exercise for improving strength, flexibility, coordination, and balance. However, they should be approached with caution - it is important to ensure that she has the leg strength to perform them correctly and to avoid straining. If she is struggling with lunges, she can start with simple modifications, such as going only halfway down or less, and gradually increase the depth of the lunges. If she has any significant knee, hip, or back problems, she should listen to her body to prevent injury.
#Reverse Chair-assist Lunge exercise is a safe, chair-assisted movement for older adults and seniors. It builds strength in the legs and hips, improves balance, and supports mobility. However, they should be approached with caution - it is important to ensure that she has the leg strength to perform them correctly and to avoid straining. If she is struggling with lunges, she can start with simple modifications, such as going only halfway down or less, and gradually increase the depth of the lunges. If she has any significant knee, hip, or back problems, she should listen to her body to prevent injury.
Side Lunges w-Dumbbells can be safe for a 69-year-old woman if she has the necessary strength and flexibility. However, it is crucial to ensure the woman has adequate strength in her legs and flexibility to perform side lunges safely. If necessary, use support like a wall to improve balance and stability. Side lunges with dumbbells offer several benefits for a 69-year-old woman, targeting the quadriceps, hamstrings, glutes, and calves, which are essential for mobility and stability; Side lunges stretch the hip flexors and hamstrings, improving flexibility. By challenging balance, this exercise helps improve balance and stability, crucial for preventing falls and maintaining independence. Incorporating side lunges with dumbbells into a regular fitness routine can significantly enhance the health and well-being of a senior, contributing to an active and fulfilling lifestyle. Focus on maintaining proper form to avoid strain and injury. Stop immediately if painful discomfort occurs.
Dumbbells Bicep Curls are safe for a 69-year-old woman to do. This exercise is a low-impact, joint-friendly movement that helps build strength in the biceps, forearms, and grip without overstraining the joints. It supports independence with daily tasks and enhances posture and arm endurance. The exercise is simple to perform and can be done seated or standing, depending on the individual's balance and comfort. It is recommended to start with lighter weights and gradually increase resistance for safe and steady strength development. Stop immediately if painful discomfort occurs.
#Seated Dumbbell Bicep Curls are safe for a 69 year old woman to do. Sit tall, feet flat, core tight (suck in stomach muscles). Hold a pair of dumbbells at your sides - with arms straight and palms facing in. Keep your shoulders back and chest lifted; you’re ready to start curling. Lift the dumbbells slowly, rotating your wrists outward as you curl toward your shoulders. Don’t swing, don’t lean - let the biceps control the movement.
Pause at the top for a second, then lower them down under control.
Breathe out as you curl up, and inhale as you lower.
Stop immediately if painful discomfort occurs.
Dumbbell Upright Chest Rows (also called upright rows) can be safe for some older adults if performed with proper form and appropriate weights, but they should be approached with caution. Shoulder joint stress: The exercise involves lifting dumbbells vertically toward the chin, which combines shoulder abduction and internal rotation. This reduces the space in the subacromial area, where rotator cuff tendons and the bursa pass, increasing the risk of impingement. Rotator cuff strain: Repeated or improper execution can cause tendinitis, bursitis, or even labral tears. Age-related factors: Older adults may have reduced shoulder stability, slower recovery, and more degenerative changes, making them more vulnerable to injury. Light weights: Start with very light dumbbells (2–5 lb. for women) to focus on form rather than load. Proper form: Use a wider grip (shoulder-width) to reduce internal rotation stress. Keep the elbows higher than the hands and stop at mid-chest level to avoid raising above the collarbone. Maintain a neutral spine and avoid jerky movements. Controlled range of motion: Slow, deliberate lifts and lowers reduce joint stress. Listen to your body: Stop if you feel pain: Discontinue immediately if you experience sharp pain, dizziness, or discomfort.
#Seated Dumbbell Upright Rows can be safe for some older adults if performed with proper form and appropriate weights, but they should be approached with caution. Shoulder joint stress: The exercise involves lifting dumbbells vertically toward the chin, which combines shoulder abduction and internal rotation. This reduces the space in the subacromial area, where rotator cuff tendons and the bursa pass, increasing the risk of impingement. Rotator cuff strain: Repeated or improper execution can cause tendinitis, bursitis, or even labral tears. Age-related factors: Older adults may have reduced shoulder stability, slower recovery, and more degenerative changes, making them more vulnerable to injury. Light weights: Start with very light dumbbells (2–5 lb. for women) to focus on form rather than load. Proper form: Use a wider grip (shoulder-width) to reduce internal rotation stress. Start by sitting in a chair, with your back straight, feet stable on the floor. Hold two dumbbells with an overhand grip (palms facing down) and place them on your thighs. Keep your back straight, & lift the dumbbells straight up in front of your chest, to just below chin level. Focus on keeping your elbows higher than your forearms. Keep them as close to your body as possible. Pause, and then slowly lower the dumbbells back down to the front of your thigh area, and repeat for desired reps. Maintain a neutral spine and avoid jerky movements. Controlled range of motion: Slow, deliberate lifts and lowers reduce joint stress. Listen to your body: Stop if you feel pain: Discontinue immediately if you experience sharp pain, dizziness, or discomfort.
The safety of performing Dumbbell Renegade Rows for a 69-year-old woman depends on several factors, including the specific design of the dumbbells, the user's strength and fitness level. The dumbbell renegade row is a compound exercise, meaning it works multiple muscle groups simultaneously. It’s essentially a combination of a plank and a dumbbell row. This exercise is performed in a high plank position, with each hand gripping a dumbbell. While maintaining a stable plank, you row one dumbbell up towards your chest, then alternate sides. The core muscles are constantly engaged to prevent the body from rotating or swaying. To perform them effectively: Start in a high plank position with hands on the incline and dumbbells below your shoulders. Row the opposite dumbbell towards your waist, keeping your elbows close to your body. Lower the dumbbell back to the floor, maintaining a straight line from head to heels. Alternate sides for the desired number of repetitions. This exercise enhances core stability and upper body strength, making it a great addition to any workout routine. Listen to your body: Stop if you feel pain: Discontinue immediately if you experience sharp pain, dizziness, or discomfort.
#Alternate example of Incline Dumbbell Renegade Rows: this exercise can be done leaning with dumbbells against a sofa, or a bed mattress:
{{Bone Strength and Brain Health - How To Improve Both
https://darebee.com/fitness/bone-strength-and-brain-health.html
Suppose we were to tell you that your bones will determine how well your memory works, whether you are going to get depressed or not, how overweight you will end up being and even if you will suffer from dementia as you get older?
Yet, this is exactly what some new studies are suggesting. The new scientific evidence that’s been accumulating through 30 years’ of research, is overturning the traditional view of bones as the mostly inert scaffolding upon which muscles attach and it is forcing a rethink of the traditional view of the mind/body connection.
It is a lot to unpack so we need to start from the very basics. Bone is living tissue that is a lot more active than previously thought. For example, it acts as storage for calcium and other minerals which are released into the body when needed, and it constantly remodels itself according to environmental stress factors such as diet and physical activity.
The complex chain of chemical processes that enable bone to respond to the body’s neurochemical needs and also adapt to external stimuli and become denser and stronger takes place through the direct biomechanical connection between bone and muscle. Simply put, every time we exercise our muscles send signals to our bones which then respond by releasing complex neurochemicals that affect the performance of the body.
As a result of this constant dialogue we know that weight-bearing exercise such as running, aerobics HIIT, help the bones get stronger and denser and fight osteoporosis which is an age-related disease that weakens the bones. Lifting weights and engaging in other resistance activity also delivers similar results. All of which means that exercises that force the body to experience physical load activate the bones’ adaptive response, reduce the probability of injury and help maintain stronger bones as we get older.
The activity of bones however is not limited on their effect on the body’s skeletal muscle. It expands to also include the brain.
The Mind/Body Connection Of Our Skeleton
Fresh studies show that cells deep in the brain, communicate with skeletal bones through hormonal messaging. This places our skeletal framework at the very heart of the body/mind connection with hormonal messengers secreted by the bones playing a key role in age-related cognitive decline. In addition, this hormonal messaging by the bones affects other physiological factors such as fertility, anxiety and depression.
Building on these findings scientists have also been able to show that the health of our bones plays a role in our ability to learn new things and the quality of our memory. Hormones secreted by the bones that affect us at such deep operational level also affect our appetite and metabolism which means that our ability to be active is governed by them.
At an intuitive level all this makes perfect sense. Physical activity trains the muscles to be stronger. Stronger muscles require stronger bones to support them. Exercise reverses ageing and ageing, in its traditional definition, is the body’s and brain’s gradual, functional decline.
There Is No “Mind” and “Body”
The picture that is emerging is that the traditional divide between “mind” that referred to activities performed by the brain and “body” that meant physical health and strength is an illusion. The entire body is also mind. The brain and the body communicate through the complex network of the central nervous system. Because it is expensive (from an energy point of view) to build, keep and maintain any organ in the body, every organ in the body participates in the dialogue between external stimuli gathered from the environment and internal adaptations that are a response to that stimuli.
In this latest example bones ‘talk’ to the brain and the brain seems to ‘talk’ to bones. What we eat (and when), how we breathe, and even how we think affect what happens to us and are affected, in turn, by the lifestyle choices we make.
Our fascial fitness depends upon the quality and strength of the skeletal bones.
In our body everything is connected. Everything is just body.
Workouts To Help Improve Bone Strength and Health
In general, HIIT workouts with their fast-paced, high-impact exercises are perfect for improving and developing bone strength. Because the body responds to muscles, strengthening the muscles themselves results in stronger bones.
Summary
The body’s and mind’s ageing processes are interconnected. Inactivity in one organ leads to inactivity in the other. Ageing involves a slowing down of interrelated processes that affect a wide variety of functions and involve neurochemical and hormonal messengers that affect a variety of organs.
Reversing the ageing process in the body reverses the ageing process in the brain. Physical activity is key to both. Physical activity is also key to remaining healthy and capable for as long as possible, even as we age. Again, there is no “one thing” we can do to achieve that. It is the result of a network of things working together for us. Ultimately we are the ones responsible for making that happen.}}
Workout completed, I answered my cell's jingle when it came alive around 1 PM. This Tuesday is my husband's birthday: he invited me for a drive to the river - and I agreed. And since it was his BD, and he pooh-pooh's it … I reminded him again, that we are a special creation, birthed to fulfill a specific task - in our own little corner of this big, wide world, and that in itself, is reason enough to celebrate our special Day.
I sprung for the birthday treats: donuts we chowed down on, down by the river; & a hamburger supper, on the way home:
While sitting in Betsy's cab, watching vehicles drive by (both sides of the river), watching people walking their dogs, and watching the river … I spotted a pretty Steller's Jay - but it flew away before I could capture it in frame; and I watched in happy surprise as a fish the size of a small trout, jumped out of the water several times; it looked so playfully joyful in the warm sunshine. Holland told me it was a Jack Salmon biting at insects flying over the water's surface. Holland always sounds so wistful when he talks about the river & fishing - I can tell he really misses that activity. I felt the emotion, and I missed it for him, too.
We both commented on the colorful blue Jay; how it resembled the red Cardinal bird - I remember it from the years I lived in Minnesota, as a child … Holland remembers it from all the States he worked in, most notably in the States of North Dakota, Texas, & Arizona.
And again the topic of coming back home was mentioned. It was mentioned in context that his bachelor friends are now married - he's realizing that they are no longer free agents: they too, have wives … that sound an awful lot like me when their husbands over extend themselves & involve themselves in things that take away from Home & family. He's starting to understand that though we do not have children together, and won't have (that ship has sailed); the wife is [the family] in their individual homes. No one is footloose and fancy free, anymore. The life he felt he was missing out on, no longer exists. For any of them. He is feeling out of place, and wants to take his place where he vacated 6 weeks ago, to find his "happy place".
He's realizing that he actually misses the sound of my voice; and the concerns I had mentioned to him wasn't "bitching!", after at all. His friends' wives are voicing the same concerns. He's eyeing situations and circumstances a little bit differently now and realizing that the only place he really belongs anymore is in his own Home, doing his own thing & not feeling like a 3rd wheel while doing it. Things have changed.
He's missing the morning bird song outside his own Home walls.
He's missing the scent of my morning mug of flavorful Hazelnut coffee, wafting upstairs, to stir his sleepy senses.
He's missing my tinkling bell laughter … and all the little wifey moments worth noticing.
He's understanding that the people he thought were living better that he has been (untethered, unbothered, and free as uncaged birds) - were just living a fantasy script they were peddling to feel younger & freer than they all are. They will never be 20 years old again & they are lucky their wives still love their sorry asses: what an eye-opener. He is realizing what I knew all along: that he was feeling left behind because he was focusing on the kitchen table feel-good-version of fantastical BS spouted from the daydreaming mouths of people who skip over the parts of Life they struggle through.
He's focusing more on what's truly what, who really loves him, and who has made a place for him in life & home.
He wants to come back.
I don't believe in divorce & this separation was a hard concession on my part. I only agreed because I knew he'd be 100% faithful … and I understood that he had to learn the realities of Life's changes, the hard way.
I think he's learned what he needed to learn.
Lord, teach us to notice the miracles hidden in ordinary moments … the breath in our lungs, the warmth of love, & the promise of another beginning.
Let all our Forward Days be filled with grace that overflows, and hope that refuses to fade. Amen & Amen.
