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Health in Aging

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On My Health While Aging

I have returned to contemplating my health. I am now a few months past 62, and in less than three years, I will qualify for Medicare. I retired at 62 to spend more time indulging in the things I love before old age starts imposing its limits. Truthfully, I already face some limits—diabetes, hypertension, and high cholesterol—a combination I call the Unhappy Triad (as opposed to the Unhappy Trio of leg issues). I have no qualms sharing my diagnoses. At this point in my life, health privacy is no longer a concern. It would be a miracle to claim perfect health at my age. Of course, I wouldn’t have shared my health information if it impacted my job prospects or if I struggled with mental health issues (LOL). Those topics involve dignity and self-image. But since I’m retired, no one likely cares about my health—except, of course, myself.

I take my diagnoses seriously. They put me at high risk for stroke, kidney failure, heart attack, neuropathy, and pain among other complications, if I don’t stay vigilant. I’m on medication now, in addition to maintaining regular exercise. I try to address all components of health maintenance: physical, social, psychological, spiritual, and emotional. Writing this article is a result of my journaling about health—a habit I often pair with a morning walk or jog for at least an hour. By 9 o’clock, I drive to my workplace. Yes, I still work two to three hours a day, despite being retired. It gives me a reason to get out of bed and interact with people. As a single person, I don’t have a spouse or partner to fill the social gaps, so it’s beneficial to get out and engage with society for a few hours each day. I’m fortunate to live in Florida, where physical therapists (PTs) are in demand. Even older professionals like me, who can’t handle heavy lifting, find lighter duties such as paperwork with occasional lifting. I’ve grown so accustomed to this work that it feels automatic.

I never skip my exercises, which I consider the secret to an enjoyable life. Ironically, having diabetes has been a motivator—it pushes me to burn sugar every day. I know this sentiment of not stopping diabetes on its onset might not sit well with other health professionals since diabetes is always viewed as a condition to avoid at all costs. Still, some of us develop it despite being health-conscious. I discovered my diabetes while training for a marathon, and my initial reaction was disbelief. As a PT who has enjoyed running and an active lifestyle since college, I now see exercise as even more essential to my well-being.

Take yesterday as an example: After work, a four-mile run, and skipping lunch, I was famished but still had a 5 o’clock Zoom meeting for my HOA business. I ate a late lunch and took a quick nap, waking up close to 10 p.m., feeling refreshed. I got up for decaf coffee and found myself hungry again, so I planned a keto-friendly dinner of veggies and meat.

Over the last couple of weeks, I haven’t thought much about my health because I’ve been immersed in outdoor photography and practicing reels and shorts for social media. I momentarily enjoyed this new fad on Facebook, YouTube, and TikTok. At my age, I shy away from featuring myself—let’s face it, I no longer inspire the youth—but I’m still confident in how I look for someone in my age group. My point is that trying new trends, even if I’m far from being “cool,” is still worthwhile. Certain things matter at any age. I emphasize this often, whether in a clinical setting or through writing like I’m doing now.

Exercise, diet, sleep/rest, mental health, and social life hold primary importance regardless of age, gender, status, or ethnicity. It’s safe to say:

  1. Exercise matters, no matter how brief. I make sure to walk or jog every morning, occasionally skipping a day depending on my energy levels. I also have a gym membership for strength training, but I’ve begun collecting affordable exercise equipment from Walmart or outlet stores. I prefer doing routines at home or in my yard when weather permits. I don’t aim for lofty goals. Given my knee pain, I’m just happy to jog, and my strength training follows the same principle. I admire those my age who lift weights meant for people half their age, but I do what I can and am content with that. I take videos of my exercises, mainly to document which muscles I’m targeting when I share them on social media. However, I firmly believe in individualized goals—each person knows their limits. For some, walking is enough; for others, running like an Olympian brings joy. One may be proud of lifting 20 pounds, while another won’t settle for less than 200. The key is age- and health-appropriate exercises.

  2. Diet is equally vital. Given my diabetes and hypertension, I must be selective about what I eat. I focus on the timing, portion size, and nutritional value of my meals. Low-glycemic carbs like rice and pasta are out, as are processed meats loaded with salt. I opt for healthy proteins, non-fatty meats, fish, vegetables, and nuts—the basics of good versus bad foods.

  3. Mental health is supported through my consistent journaling practice. Writing centers my thoughts and organizes the chaos in my mind. As I age, I’ve noticed the monkey brain becomes more active during idle moments—random thoughts, images, and scenarios parade through my mind like a chaotic storm. This primitive brain, once essential for survival, is now managed by our evolved, logical brain. Meditation and contemplation help me redirect this mental noise.

Beyond journaling, I strive to learn something new every day. Recently, I’ve explored Reels, Shorts, and videos, using tools like Akaso, GoPro, and my iPhone. I began with Facebook, then moved to Facebook Pages, YouTube, and now TikTok. Learning social media has shown me its addictive nature—it’s easy to overshare and overwhelm friends with unnecessary posts. I’ve learned to post in moderation, focusing only on sharing genuine social adventures.

Ten years ago, I earned a degree in IT, hoping to transition from PT to IT. Though that plan didn’t work out, I now aim to revisit programming as a hobby, free of deadlines or expectations. I also enjoy reading and fiction writing, hobbies that keep my mind engaged and active as I age.

  1. Social connections matter, even for someone like me who values solitude. Before you picture me as lonely, let me assure you—I’m not. I chat with fellow joggers at the park, talk to my tenants and housemate, attend HOA board meetings, and work a few hours daily interacting with coworkers and patients. Honestly, I often feel more overwhelmed by social interactions than I’d like to admit.

The point is, opportunities to socialize exist for those who seek them. Fear of rejection, criticism, or judgment holds many people back. But letting go of those fears and embracing authenticity can be liberating. You might be surprised at how many people share your interests and personality—but you have to put yourself out there to find them.

Eccentric, Concentric, Isometric Contractions

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Eccentric, Concentric, Isometric  Muscle contractions

Eccentric, concentric, and isometric exercises refer to different types of muscle contractions during movement. Here's a breakdown of each, including examples:

  1. Eccentric Contraction (Lengthening Phase)

- Definition: During eccentric contraction, the muscle lengthens while under tension. This often happens when you're lowering a weight or controlling a movement against gravity.

- Purpose: Eccentric exercises tend to cause more muscle damage (which leads to muscle growth) and improve muscle strength.

- Example:

  - Bicep Curl (Lowering Phase): When lowering the dumbbell slowly after curling it up, the biceps lengthen under tension.

  - Squats (Downward Movement): The quadriceps lengthen as you lower your body into the squat position.

  - Running Downhill: Your quadriceps perform eccentric contractions to control your descent.

  1. Concentric Contraction (Shortening Phase)

- Definition: During concentric contraction, the muscle shortens while producing force. This is the "lifting" or "up" phase of most exercises.

- Purpose: Concentric movements are useful for building strength and muscle size but tend to cause less muscle soreness than eccentric movements.

- Example:

  - Bicep Curl (Lifting Phase): When lifting the dumbbell toward your shoulder, the biceps shorten.

  - Squats (Upward Movement): As you push your body up from the squat position, the quadriceps shorten to extend the knees.

  - Pull-Ups: When pulling your body up toward the bar, your biceps and latissimus dorsi are in a concentric contraction.

  1. Isometric Contraction (Static Hold)

- Definition: In an isometric contraction, the muscle generates tension without changing its length. There is no movement, but the muscle remains engaged.

- Purpose: Isometric exercises are effective for increasing strength and endurance in a specific muscle group, and they place less strain on the joints.

- Example:

  - Plank: Holding a plank position requires isometric contraction of the core muscles.

  - Wall Sit: Sitting against a wall with your knees bent at 90 degrees engages the quadriceps in an isometric hold.

  - Holding a Bicep Curl at Mid-Point: Stopping halfway through a curl and holding the position engages the biceps isometrically.

 Summary of Differences:

- Eccentric: Muscle lengthens under tension (e.g., lowering weights).

- Concentric: Muscle shortens under tension (e.g., lifting weights).

- Isometric: Muscle stays the same length under tension (e.g., static holds).

Each type of contraction serves a different purpose in training and can be used to achieve various fitness goals like strength, muscle growth, or endurance.

When seniors engage in exercise, certain activities should be avoided or approached with caution to reduce the risk of injury or complications. Here’s a list of exercises and practices seniors should avoid or modify:

  1. High-Impact Activities

   - Running or Jumping: These put a lot of stress on the joints, especially the knees, hips, and ankles, which may lead to injuries or exacerbate existing joint issues like arthritis.

   - Plyometric exercises: Activities like jump squats or box jumps can increase the risk of falls and joint injuries.

  1. Heavy Weightlifting

   - Lifting too heavy: Seniors should avoid lifting very heavy weights without proper supervision or training, as it increases the risk of muscle strains, hernias, or injuries to the spine.

   - Deadlifts, squats with heavy weights: These can be risky for those with lower back or knee issues. If performed, they should be modified and supervised.

  1. Exercises that Strain the Lower Back

   - Sit-ups or Crunches: These can strain the neck and lower back, potentially causing or aggravating existing back pain.

   - Leg lifts: While good for younger individuals, leg lifts can stress the lower back, especially if performed without proper technique.

  1. Overhead Pressing with Heavy Weights

   - Pressing weights overhead, like with barbells, can strain the shoulders, especially in seniors who have limited range of motion or shoulder issues like rotator cuff injuries.

  1. High-Intensity Interval Training (HIIT)

   - While HIIT can be beneficial when modified, high-intensity intervals involving rapid changes in direction or explosive movements may lead to cardiovascular strain, falls, or joint injuries. For seniors with heart issues, it should be avoided unless supervised by a professional.

  1. Balancing on One Leg or Unstable Surfaces

   - Balancing exercises on unstable surfaces (like using balance balls or BOSU balls) can increase the risk of falls. Exercises requiring one-legged balance should be carefully modified.

  1. Long-Duration Endurance Exercises

   - Marathon running, long-distance cycling, or extended sessions of high-intensity aerobic exercises may cause undue cardiovascular strain in seniors, especially those with heart or lung conditions.

  1. Twisting or Bending Movements

   - Twisting movements like Russian twists or bending exercises like full forward bends (e.g., toe touches) can stress the spine, increasing the risk of injury in seniors with osteoporosis or lower back problems.

  1. High-Speed Treadmill or Stair Climber Use

   - Using treadmills or stair climbers at high speeds without proper balance or coordination can lead to falls. Seniors should use these machines cautiously and at slower speeds.

  1. Prolonged Static Stretching

   - Holding deep stretches for extended periods may lead to overstretching or joint instability, particularly in those with arthritis or balance issues.

 General Recommendations:

   - Warm up properly: Avoid jumping into intense exercises without warming up to prevent injuries.

   - Stay hydrated: Dehydration can lead to dizziness or cramping.

   - Focus on form: Seniors should prioritize proper form and technique over intensity to reduce injury risk.

By focusing on low-impact, strength-building, balance-enhancing, and flexibility exercises, seniors can maintain fitness while avoiding activities that could lead to injury or complications.



  1. Common Medications for Seniors and Precautions
  2. On Being Active
  3. Review of Fast Asleep by Dr. Michael Mosley
  4. Big Muscles Exercises
  5. Sunday Thoughts and Book Review
  6. Let's Talk About Hands
  7. Retirement and Ikigai
  8. Sarcopenia: Loss of Muscle Endurance and Strength
  9. On Bad Blood
  10. Take Care of Your Heart: A friendly Reminder from the American Physical Therapy Association

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