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[ EXERCISE ]
No more excuses
Clark Hatch, 65, pushes exercise and
says it will allow seniors to do much more
than others who don't work out
Stop making excuses and start living healthy. That's the motto of Clark Hatch, who at age 65 is living proof that regular exercise pays off. The fitness guru is healthy, successful and enjoying life. And he credits it all to his dedication of working out.
"We often hear these excuses like I'm too busy or I don't have time, but exercise doesn't take time out of your life, it adds life to your time," said Hatch, who serves as chairman emeritus for his popular fitness centers around the globe, including Hawaii, Guam and Asia.
When you're fit and strong, you accomplish so much more and you feel like doing more things than if you were inactive."
Hatch's weekly training schedule includes three days of jogging (five to eight miles each session), and four days of working out at the gym (one hour of aerobic exercise and 40 minutes of weight training).
"The most important benefits that I've seen in myself is that I don't even have to hesitate about doing things that I want to do," said Hatch. "If I want to take a trip, climb Diamond Head, or carry my dog, Buster, 100 meters, I have the strength and energy to do these things and I don't have to think twice about it.
"The heart and the body are capable of doing these things if you keep them fit. And it doesn't take a rocket scientist to get started. We have 620 skeletal muscles and when you sit down you're using none of them. But when you stand up you're using 118 muscles, so standing up 10 times will give you an exercise."
An increase in self-esteem, saving money on medical cost, preventing and/or prolonging diseases and illnesses, having a higher level of energy and a better attitude are some other benefits from regular exercise.
And if your excuse for not exercising has anything to do with age, just think of Jack LaLanne. The legendary fitness expert just turned 90, and he's not slowing down -- physically or mentally. He works out for two hours every day and his mind is still as sharp as a tack.
"Can you imagine a man like Jack LaLanne actively caring for himself without having to live in a nursing home ad without having to take prescription drugs to keep alive?," said Hatch in admiration of his friend who attended the opening of his Honolulu gym in 1976. "Which would you choose? It's sad to see people aging because they haven't been taking care of themselves. I do these exercises because my whole goal is to be self sufficient for as long as I can."
And exercising doesn't have to be hard. There are many simple exercises that can make a huge difference in your health, especially for someone who hasn't been active in a long time.
"Most people, as they age, they get sedentary so they do less and less and they become less and less capable to do things like kneeling down in terms of exercises that they participate in," said Kimo Kockelman, a certified trainer and owner of Hardass Fitness. "But exercising doesn't have to be strenuous. It can just be a walk. The less stress put on your bone, the weaker the bone gets. It's called Wolff's Law, which means a bone will get stronger or weaker based on use."
Kockelman offers a program called Exercise 5, where a group of five people meet with him for one hour a week and then meet on their own two other times in a week.
"This could be for anyone, including seniors, because it's tailor made to that group of five," Kockelman said. "The goal is to keep them active. I have a couple of clients in their 50s that are stronger than a lot of my 30 year olds but it comes with time and effort.
"It's hard to say when someone will start seeing results. Sometimes just from walking once a week they will have more energy. And usually in four to six weeks, they may notice a difference in body strength."
"Larger muscles such as your quadriceps, hamstrings, calves and gluteus maximus require more oxygen and blood, so exercises like standing up and down, walking and climbing hills will burn up more calories than some exercises that use smaller muscle groups," added Hatch. "Also, just smiling, that takes 17 muscles in facial movement. So do a lot of that, too."
For more detailed exercises visit www.hardassfitness.com.
Getting started
Here's a basic workout schedule for someone who hasn't been active in a long time and wants to start. Check with a physician before starting any type of exercise program. Each of these workouts will take about 20 minutes. When comfortable, gradually increase walks and repetitions of each exercise.
Monday:
Walk for about 10 minutes and then add some upper body exercises.>> Repetitive arm lifts: Standing straight with your arms to the side of your body, lift your arms to the side 20 times. Then lift forward 20 times. And then push to the rear 20 times. Use just the weight of your arms and gradually increase repetitions each week.
>> Elevated push ups: Stand vertically about two feet back from the wall and lean forward with both palms of your hand on the wall at about shoulder height. Gradually push back until you're standing straight and then push back to the wall again. Do two to three sets of 15 repetitions.
Wednesday:
Walk for about 10 to 20 minutes and then add an abdominal exercise.>> Abdominal curl ups: Lie flat on the floor with your knees bent and hands by the side of your body. Slowly bring your chin, head and shoulders slightly off the floor (one to two inches) while pushing your fingers forward towards your feet. Hold for a couple of seconds and then relax. Do 10 repetitions.
Friday:
Walk for about 10 minutes and then add some lower body exercises.>> Squats: Using a bed or chair, sit up with your back straight and then stand up using your legs. Do two or three sets of 10 repetitions.
>> Leg raises: Standing straight up with both feet on the ground, lift one leg up slowly and steadily, while keeping balance on the other. Do two to three sets of 10 repetitions. If needed, use a table for support.
