The 50 Plus Male

A couple of years ago, my wife Nita got smacked with the realization she was beginning to go through “the change,” i.e. menopause.  God bless her, she’s been riding out this storm with the grit and grace of an America’s Cup skipper. Some days are worse than others, but the mood swings have only been semi-alarming  rather than outright menacing…think of  the difference between sitting on a merry go-round horse versus riding a roller coaster…it may be an up-and-down journey, but at least there aren’t any wild plunges and turns.

As far as the swings  in Nita’s body temperature (which generally occur at bedtime), well, let me describe this from the male viewpoint by quoting one of my best friends: “Fan off/fan on; windows up/windows down; blanket off/ blanket on.”  Hey, I’m, not complaining –these temperature fluctuations can be hellish to constantly bear. Nita and I have come to naming these sudden strikes as “surges,” and if a surge has her on the ascending phase of the peak (guys, that means the mercury is rising), I have quickly learned this isn’t the time to get cuddly or even think of gliding into a “spoon” position—better to remember the old driving axiom of remaining one car-length behind for every ten miles/hour of speed.

(Talk about surges, wait until she reads these introductory paragraphs!)

This got me to thinking about changes men experience beginning in their fifties, kind of a “male  menopause” if you’ll allow me some wiggle room here. It’s every bit as personal a journey on our side of the ledger, and as I’ve taken some “not insignificant” liberties with my wife’s travails, it’s only right to divulge my mea culpa…

1. My nose hairs and ear hairs need to be cut more often than the scarcity remaining on my head.

2. I remember  celebrating with my friends at their kids’ communions and bar/bat mitzvahs…they’ve grown too quickly and are getting married now.

3. Receiving a low PSA score from my annual testing is cause for elation.

4. A Frank Sinatra or Dean Martin song plays on the radio, and I no longer change the station.

5. I think of the joy felt when I became an uncle for the first time; now my nieces are driving.

6. I still possess some level of athletic ability, but I’ve come to grips with the fact I’ll never be on a box of Wheaties.

7. With all of the wondrous fiber benefits, I can’t understand why I waited until turning 56 to begin taking Metamucil…gee, maybe it’s not just for “old” people.

Guys, for us “the change” is both a ride taken in a supportive role with our wives, as well as a solo  journey. Don’t fight the inevitable—it’s best to adhere to the great Gospel-oriented song by Curtis Mayfield and The Impressions, “People Get Ready.” It may have been written by Mayfield  to offer a spiritual message of redemption and forgiveness, but the opening lines echo my thoughts:

“People get ready, there’s a train a-comin’                                                                                  You don’t need no baggage, you just get on board”

(Note: Nita still hasn’t come home and read the first two paragraphs—I’m still among the living.)

-Neal  

In an August 2009 post, Nothing Like The Sun, we began addressing health concerns pertinent to the 50 plus male (in this case, melanoma). It’s time to discuss another health matter just as relevant to us since doctors generally don’t broach the subject until you turn 50 years of age—the importance of undergoing a colonoscopy.

Colonoscopies, based on personal experience, are unduly dreaded; neither the prep work nor the procedure warrant the fingernail-chewing, raw-nerve reaction experienced by so many people when the subject arises. I’m not suggesting the prep and procedure is particularly pleasant; just rest assured your doctor will sedate you so you’re in la-la land while an invasion into the deep unknown takes place…it’s a journey where the good doctor so boldly goes forth where no man has gone before, well guy, it would make Capt. Kirk proud.

Let’s educate you on the basics: a colonoscopy is a procedure that allows doctors, typically either a gastroenterologist or a proctologist, to look inside the colon and rectum (note: the colon and rectum are the two main parts of the large intestine). The purpose is to detect early signs of colorectal cancer and diagnose any bleeding, changes in bowel habits, or pain emanating from your anus or abdomen.

You’ll get instructions from the nurse during the initial exam for performing a bowel prep prior to the procedure; this is to make sure that all solids are emptied from your gastrointestinal tract so the doctor has a clear view during this Invasion of Normandy. The prep will have you following a clear liquid diet for 1-2 days before the colonoscopy—fluids such as plain tea, bullion and certain sports drinks are allowed. The afternoon/evening before the procedure is when you’ll take a prescribed laxative (ex. MiraLAX) mixed with a 64 ounce bottle of clear fluid (such as certain types of Gatorade). You’ll generally be asked to drink 8 ounces approximately every half hour until the bottle is finished. Here’s a small hint—this is the portion of the prep that will drain you of any waste in your body, so it’s best to be home at this time. By the third intake of fluid, the gurgling in your stomach is about to erupt in a fashion that would make Old Faithful’s geyser pale in comparison! Wind sprints to the bathroom can become the norm. If people at work see you during this time, they’ll think you’re doing interval training for the 100m dash…

OK, the big day has arrived—here’s the good news—the worst is actually over. Once on the table (colonoscopies are many times an in-office procedure), you’ll lay on your left side and either be given a light sedative or you’ll be completely knocked-out (definitely my choice). The doctor will then insert a flexible lighted tube called a scope into your anus and slowly guide it into the colon and rectum. There’s a small camera at the end of the scope that transmits video images to a computer screen, enabling the doctor to view the intestinal lining and check for polyps, diverticulitis and other possible complications with your plumbing system. If necessary, a tissue biopsy can be taken and will be sent to the lab.

Recovery takes 30-60 minutes while the sedation wears off; once awake you may have some minor cramping or feel slightly bloated, but this quickly passes. Make sure you have a family member or friend along since you won’t be allowed to drive yourself home.

The general consensus among doctors is to undergo a colonoscopy once every 5-7 years after you’ve hit the big 5-0. Just like learning to ride a bike, it’s much easier the second time around. There’s no sense in fretting over such an important preventative health procedure. Like anything else in life, there’s always a humorous side…I was recently sent an email detailing some actual commentary to physicians from male patients at their colonoscopies that I’ll gladly share with you:

“Can you hear me NOW?”

“Are we there yet? Are we there yet? Are we there yet?”

“You put your left hand in, you take your left hand out…”

“Any sign of the trapped miners, Chief?”

“You used to be an executive at Enron, didn’t you?”

“You know, in certain states, we’re now legally married.”

Finally, my personal favorite…”Could you write a note for my wife saying my head is not up there?”

-Neal

Few instances in life are more jolting than being told you have cancer. A few years ago I had a distressing urinary problem that initiated my first-ever visit to a urologist. The diagnosis was a bleeding cyst on my bladder, which I learned was a symptom of possible bladder cancer. Thank goodness, it was benign. Other than the untimely death of my father at a very young age (he was only 40) from a heart attack, nothing else in life besides that episode had taught me to appreciate life and treat each day as a gift.

Then, in March 2008, our family was hit by another fastball—my mother was diagnosed with Stage IIB lung cancer. She had just celebrated her 78th birthday and other than a slight hearing problem in one ear, was (so we thought) in remarkable health. She looked at least ten years younger and lived a full, active life filled with a loyal circle of friends, a zest for travel (including a recent trek to Africa!), while still working at a local law office two days/week. I’m ecstatic to report she is a survivor and her future prognosis couldn’t be brighter! My mother’s “adventure” struck my family to the core, but from the beginning, we provided a cohesive inner support team that functioned as one. We learned a lot, first and foremost how my mother re-defined the word “bravery,” but most importantly for you, some basic steps that should be undertaken if such a calamity strikes a member of your family or a friend.

The first piece of information details why I’m writing about this subject matter in The 50 Plus Male…cancer is predominantly a disease of older people. It’s estimated that about 60% of all new cancer cases occurs in the 65+ age category for both men and women. My mother was a smoker until she turned 40, and never showed any symptoms of lung cancer, but aging presents increased health risks and ‘lo and behold,’ her previous smoking habit determined it was pay-up time. 

Second is the crucial need for a strong support team for the patient. Don’t treat the word “cancer” or the actual condition as an anathema; it may sound harsh, but support team members need to just get over it and deal with it. It’s time to rally the troops, not spend precious time in a stupor. My wife and I, along with my brother and sister-in-law immediately came to my mother’s side to help her deal with the initial emotional trauma upon hearing the news from the doctor. Trust me, this is not a time for a loved one to be alone.

Next piece of advice—the support team needs to become ardent students of the particular form of cancer. My brother and I literally lived on the internet for the first couple of days, gathering numerous articles on both lung cancer and the best doctors/hospitals to consult. You shouldn’t ever, in my opinion, stop your learning cycle after just a couple of days, but we wanted to accumulate enough info as fast as possible to begin planning with our mother for how to proceed. She appreciated the concern and speed; it helped her get a grip on the situation. We narrowed our list of doctors/hospitals to six, and after numerous phone calls with some of my mother’s friends who had successfully battled cancer, along with recommendations from our own family doctors and an ensuing discussion with our mother, we narrowed the choices to three. My brother and I then placed calls to the three  doctors, who were very responsive upon hearing of our mother’s condition. We gave them credit, we surprisingly didn’t have to chase them down.

The common thread you should be noticing at this point is that we included my mother in every activity being undertaken. She was looking for us to manage the majority of the ground work (she didn’t sit idly by—she quickly became her own best student), but it’s integral that you don’t give the patient any sort of impression that they are an “island unto them self.” Ultimately, my mother made the final choice for where to go for her care.

The next suggestion deals with every doctor visit, but especially the initial consult. If there is ever a time where the patient’s mind is going to be off somewhere in la-la land, this is it. Powers of concentration from the patient, no matter how strongly they may be under normal circumstances, cannot be assumed by family members. Someone has to be by their side fully digesting what the doctor discusses and taking detailed notes. I also strongly suggest you bring a prepared list of questions gleaned from the research you’ve done beforehand. If you even sense the doctor is growing weary of the questioning, ignore it and press on. If the doctor has any sense, he’ll appreciate your preparedness; this helps form a constructive working relationship between all parties. Remember, you want answers, not a new friend!

The acute need to constantly remain aware of our mother’s emotional and spiritual state was paramount. She was rightly riding a roller coaster of emotions and it was up to us to both appreciate this fact and deal with it appropriately.

Once the treatment plan was finalized (biopsies/removal of a portion of my mother’s left lung), we took a few days to absorb everything; this was OK’d by the doctor.  Just getting to this point is exhaustive for all parties, not just the patient. While the game plan was to schedule the procedures ASAP, taking a couple of days off from all the running around and having thoughtful discussion was a blessing for everyone.

My sincere wish at this point is that your loved one’s operation goes as smoothly as my mother’s…she was talkative and inquisitive as soon as she was released from recovery and brought to her room. What a trooper—she was calming us down! Now, however, comes the après operation agenda.

A successful operation does not necessarily preclude a decisive decline in the patient’s emotional or spiritual trip to this point; we quickly learned through discussion with our mother and the doctor that a new set of concerns needed our attention, such as immediate post-op care (ex. radiation, chemotherapy), any possibility of physical limitations, long-term medical requirements (blood testing, follow-up doctor visitations, etc.), and financial-related questions.

As this post is already getting a bit lengthy, I will limit my discussion to only one of the aforementioned items—immediate post-op care. After discussion with the (new) doctor who would be in charge of the next stage of her care, my mother decided on chemotherapy. A word of caution so you won’t be shocked…you will  surprisingly be advised that undergoing chemotherapy as a preventative measure of cancer recurrence only produces minimal benefits in this regard.

If your loved one decides on chemotherapy, please be advised that you may want to accompany them  to the chemotherapy room, along with the presiding nurse, for their initial visit when they are given “the lay of the land” (in other words, before their first treatment). This can be a real shock, as the patient enters a room that can accommodate upwards of thirty-plus people at a time who are hooked-up to tubes. It can be a disturbing sight and produce a rush of emotion from your loved one; my mother’s eyes immediately started welling up. I instinctively turned to her and said ”I know what you’re thinking–what am I doing here?” I very gently put my arms around her and provided the answer—“this is where you finish getting well.” Needless to say, I joined her for the first two chemo appointments and by then, my mom was a pro and no longer craved company by her side. Credit to a wonderful nursing staff must be mentioned here.

Finally, my mother had requested communication with family and friends by us be kept to a minimum until after the operation, but we did not sway from interjecting our feelings as to when to fully enlist their support; effectively widening her circle of comfort. There were times we had to “override” my mother’s objections about who to include on the calling list; you will need to give this step some thought in terms of who can best be a real friend as opposed to just being a “busybody” who only wants to be kept up-to-date without truly acting as a source of strength.

Obviously, I’m not a medical professional, just someone with a modicum of common sense. I hope this discourse helps you…

-Neal

This posting is a follow-up to my August 3rd post in The 50 Plus Male, “Refining The Physically Fit Male—Surviving The Urban Jungle.” I regard that as one of my more important editorial pieces since it revolves around improving our health, specifically in the “newly” recognized area of functional fitness.

While the August post dealt with the MovNat fitness philosophy, today I want to introduce two specific pieces of fitness equipment that many 50 plus males may prefer to utilize as an addition to or in lieu of use of free weights. First we will discuss TRX suspension training, followed by a brief discourse on working out with bands.

The TRX (total resistance exercise) system was invented by ex-Navy SEAL squadron commander, Randy Hetrick,  when he was seeking a way to keep his men in shape with an apparatus they could use in any type of environment. The TRX is basically two industrial-grade nylon straps with cam buckles sewn to rubber handles (for your hands) and foot cradles, attached to an additional anchor strap/carabiner that you can connect to a beam, tree limb or any other type of firm anchor . The entire piece only weighs a couple of pounds and can be kept in a companion mesh storage bag.

  The result is a highly efficient suspension system that uses your own body weight for resistance. When your feet are suspended, you are forced to engage your core muscles. You can adjust the straps and the position of your body to develop your own personalized workout because these actions will  increase or decrease the level of difficulty for a given exercise. Don’t worry if the idea of even minimal suspension seems too daunting; you can just grip the handles and lean back to perform multiple exercises that cover the major muscle groups. By enabling you to increase your strength, flexibility and balance simultaneously, you are provided with a well-rounded functional fitness routine that allows you to better handle life’s daily mundane requirements such as lifting and climbing. For more information you can visit the TRX web site, www.fitnessanywhere.com.

Many of us, especially when we were “south” of 50 years old, only equated strength training with free weights. Nothing else was considered other than grunting and sweating while we pumped iron.  Well, I’d like to remind you of another type of strength-training apparatus, elastic bands; basically  surgical-grade elastic latex tubing (found in premium band systems) of varying lengths and colors attached to plastic handles encased in foam, with a door anchor component at the other end.  Length and color denote the varying amounts of tension when the tubing is stretched. The handles will have carabiners attached (once again, only in high-quality kits) that enable you to instantly click on various combinations of the tubing to enlist a multitude of resistance-level choices. 

The bands allow you to mimic almost any type of sports movement and can provide many benefits:   increasing your strength/boosting your aerobic conditioning/adding muscle/reducing your chance of sports-related injury. You’ll find yourself burning calories much more efficiently while improving cardiovascular fitness. As with suspension training, band training can pretty much be done anywhere. This is particularly beneficial for those of us 50 plus males who travel extensively for business.

I can recommend two band systems for you. The first is made by Bodylastics, found at www.bodylastics.com. (For full disclosure purposes, I must note  this system is also offered through The 50 Plus Male Store, but I’m not pushing this system over any other; it’s ultimately up to you to decide). The second system is the SuperBand system (www.ihpfit.com), developed by J.C. Santana, M.Ed., C.S.C.S., of the Institute of Human Performance in Florida. Mr. Santana is one of the country’s leading authorities on band training, and has been written about in Men’s Health magazine. One final note of caution: care must be taken when exercising with bands in combination with the door anchor component.  Please make sure the bands are securely anchored in the door; if not and the bands break free from the door, they can snap back and hit you—possibly resulting in significantly painful injury anywhere in your lower extremities (guys, I’m talking about a major ouch and discoloration; you won’t have any “spring to your step” for a couple of days).

Folks, I don’t presume to present myself as a fitness expert…my sole intention is to educate you on proven functional exercise alternatives to your current regime. Both the TRX system and exercise bands are used in many fitness facilities throughout the U.S., which provide utilization and safety guidance. For use at home, premium-grade systems will offer an instruction book supplemented with a training DVD.

-Neal

“Oh no…this just can’t be happening” I thought to myself.

So I clicked on the play button and watched the video a second time. “Oh no, no, no” I silently repeated, simultaneously shaking my head from side to side for further emphasis. As soon as my second viewing ended, I could feel the same look of stupor that had crept across my face after the first viewing begin making its curtain call.

I was tempted to call my wife into the office so she could see the video, but after 21 years of marriage, I knew what Nita’s reaction would be; “see…see, now you know what women go through every day.” I would fully understand such a response, but it would have done nothing to allay my unnerving over what I had just seen.

The video in question was made by VideoJug, a British company (with offices in the U.S.) that produces online informational video content on a far-ranging variety of topics. Most of their videos offer step-by-step guides, and in all honesty, they are well-produced with a combination of tongue-in-cheek quirkiness tinged with humor, while providing clear concise instruction.

My problem with this offering was immediately evident in its title: How to Use Make-up–A Gentlemen’s Guide. No, don’t go back to re-read the title, you correctly read it the first time. A Gentlemen’s Guide!  I can’t state whether I was more agitated over the topic itself, or the voluminous amount of “tools” required to follow the regimen detailed in the video, to wit:

• Exfoliator
• Moisturizer
• Toner
• Cosmetic pads
• Concealer or Foundation
• Fine Make-up brush
• Matte powder
• Lip balm

As a 50 plus male, maybe I’m just experiencing a generational gap with my younger brethren. I am, after all, familiar with the fairly new-coined concept of “metrosexuals,” men who are pre-occupied with their appearance and pursuit of a hip urban lifestyle.  Like many of you, I keep myself well-groomed, but I know where to draw the line. I’d also like to believe our generation has enough experience and adventure under our belt to remain curious about new life experiences (travel, restaurants, books, music, et al.) that can be encountered at our whim if so desired, as opposed to  feeling pressured in order to satisfy the social criteria set forth by so-called arbiters of good taste.

While the video furnished the benefits resulting from daily use of the aforementioned products, I am still dumbfounded at the whole idea of men following what is typically thought of as a female practice. At this point, I have to ask, “are you thinking what I’m thinking?” Maybe my discomfort partly arose due to the perceived overt homosexual nature of the subject matter rather than completely stemming from feeling that some of the steps suggested were outlandish and unnecessary. I truly have no intent of opening up “a bucket of worms” here, no disrespect is meant toward any of you who embrace a gay lifestyle. To each his/her own—as long as no one is getting hurt, live and enjoy; but let’s be frank with one another, this isn’t the first time that “metrosexual” and “homosexual” have been used in the same sentence…albeit without any real basis.

If you are a consumer of male cosmetic products (boy, the mere mention of this as a product category causes me to shift in my seat) and reap the intended benefits, that’s great. Just don’t succumb to the barrage of advertising found in most male-oriented magazines or feel bound to bow to apprehension of keeping up with the latest grooming requirements as dictated by any of the media mavens or even your immediate social circle.  “Manning-up” means sticking to what’s right for you.

-Neal 

My first sign was that I had become a step slower; the younger guys were beating my defense.  Then came more telling signs such as hamstring pulls, cramps in my calves and finally, a torn rotator cuff (which required an operation resulting in the insertion of four pins into my shoulder).  In short, the mind was willing, but the body was not…basketball, football, it didn’t matter; I simply wasn’t the “old me.”

A relatively new term, “boomeritis,” has been coined by a well-known and respected orthopedic surgeon, Dr. Nicholas DiNubile, who has treated members of the Philadelphia 76ers basketball team and Philadelphia Ballet.  The term refers to what Dr. DiNubile, in an msnbc.com article by Lisa Daniels, calls a mind-body mismatch that describes the alarming increase in sports-related injuries suffered by middle-age patients (i.e. boomers).  Many of us 50 plus males fall into this category.

Let’s face it, we all would like to turn back the clock and athletically perform at the same levels as we did 20-30 years ago.  To this end, many of us push ourselves beyond acceptable limits in our efforts to remain physically fit.  Walk into any health club and you’d be amazed at the portion of   members comprised by people 50 plus years of age. Have you noticed the large number of “mature” men and women competing in 10K races and even triathlons in your locale?  This certainly isn’t a disturbing phenomenon, it’s just that we’re not following proper exercise regimens in many cases.  Some of us are also totally caught-up in our work during the week and have consequently become weekend warriors.

In a Sept. 20th article in The Philadelphia Inquirer written by Lini S. Kadaba, 60 year old Los Angeles-based sociologist BJ Gallagher is quoted as saying that “intense physical exertion is to be expected by folks who have traditionally broken the rules…we’ve defied authority and now we’re attempting to defy Mother Nature.”  The key is to listen to your body and know when to exercise (pardon the pun) some restraint.  You know that eating moderately will help keep your weight down; doesn’t it follow that moderation in physical activity will help reduce your chance of injury?

For many of us, our DNA won’t allow us to stop pushing ourselves when it comes to workouts or participation in sports.  We need to learn that vanity and ego have to take a back seat to common sense.  It doesn’t necessarily mean any loss of swagger, just less immobility and discomfort.

-Neal 

In my August 3rd post, Refining the Physically Fit Male—Surviving the Urban Jungle, I discussed how turning fifty years of age seems to somehow serve as a beacon to so many of us for the ineluctable downturn in our general health.  Obviously age is an important component of our fitness level, but I’m convinced this avenue of thought is more illusory than real.  Maintaining our physical well-being is going to take the good fight, but this is a battle we can win.  To help you get started, let’s take a look at a couple of fairly easy entry points that cover two significant areas of fitness for everyone, particularly the 50 plus male:  cardio (heart)  and our core (abs, hips, back, glutes).  While the real purpose here is to provide suggestions for those of you who haven’t been exercising and want to start “slowly,” our discussion should still be beneficial to those of you already following an exercise regimen.

Many of our towns have formal running clubs for 50 plus year old males (and females).  By and large, however, the beginner is a bit intimidated by these organizations out of fear of not being able to (figuratively and literally) keep up the pace.  The truth is that most club members are very friendly and eager to help; common sense dictates that such efforts will aid in recruiting new members.  Generally speaking though, the truth is that many 50 plus males simply have no desire to run…well gentlemen, how about walking?  There have been many articles written extolling the healthful benefits of taking regularly-scheduled walks by experts in the field.  I’d recommend taking a look at Walking.org, which even has a section for the over 50’s demographic group.

I take regular walks with my wife Nita after we finish dinner.  We do this 3-4 times weekly throughout the spring, summer, and fall months; even making the occasional foray during winter.  We walk at a brisk pace, but follow the old adage that if you can’t maintain a conversation while  you’re walking, it’s time to slow down the pace.  We find the mental benefits of our walks as important as the physical; we converse about items as simple as how our day went to meatier subjects like the news of the day.  Neets (my nickname for Nita) and I have mapped out three walking routes that we label our “short,” “medium” and “long.”  We mix these up during the week to help alleviate the tediousness of always following the same route.

As far as appropriate footwear is concerned, there are many fine athletic shoes specifically designed for walking.  I recently purchased two pairs of walking/hiking shoes from Merrell, which is a well-respected brand.  You can go to their web site, which details the line by a variety of parameters, including specific activity. So far, I’ve been very pleased with both pairs of shoes; I bought the Chameleon Iso for the lightweight design, and the Intercept, a heavier shoe which I use when walking in our local parks.

Now lets’ discuss what for many 50 plus males is a sensitive issue, namely our gut.  Too many 50 plus males look down at their stomach and wonder “what happened to my abs?”  First, let’s get a crucial point across…when thinking about your core, it’s not just your abdominals coming into play; you have to consider your back, hips, and glutes (that’s our butts guys).  I found my mid-section turning to jelly a couple of years ago, and knew I had to do something.  In addition, as many of us 50 plus males have experienced, past medical procedures (in my case two hernia operations) need to be addressed in terms of allowable or recommended physical exercise.  I have come across a  short exercise program that provides a good entry point for those of you who haven’t exercised in a while and “prefer to walk before you run.”  It can be found by all Comcast CATV subscribers; simply go to the On-Demand menu and click on:  Life & Health/Discovery Health/Exercise & Diet/Ab Workout.  This mini-workout (approx. eight minutes) is hosted by Gilad Janklowicz, a veteran in the fitness field who is associated with FitTV.  While it focuses on the abs with some fairly basic exercises, other core areas are utilized and there is a yoga-like stretching section at the end that serves as the cool-down portion of the regimen.  I used this workout  for two weeks when I first started to attack my jelly; it provided a good way to eventually ease-in to a more strenuous routine.

Once you’re ready to move up to the next level, go to the On-Demand menu and click on:  Sports & Fitness/Exercise TV/Abs/Jackie 1-on-1 Core.  This is a higher level routine that lasts approx. 23 minutes and really works all areas of your core.  It is hosted by Jackie Warner, best known for her Bravo show “Work Out.”  Don’t over-exert yourself when first trying this routine; it’s pretty tough so rest when needed.  I frequently rested the first 2-3 weeks I followed this regimen and slowly found my core strength increased to the point where I could complete almost every rep with Warner.

I’m now at the point where one of my workouts consists of completing the Janklowicz ab workout twice (back-to-back) mixed in with some other exercises I’ve learned.  My other workout consists of completing Warner’s routine, but really trying to strictly adhere to it without any cheating.  I’m on the lookout for another solid core routine to add to my mix, because another lesson for you to learn is to practice “muscle confusion;” you don’t want to fall into a rut by doing the same exercises all the time, as your muscles will adapt to this and you will no longer realize all of the benefits of the exercising.

For those of you who are not Comcast CATV subscribers, the links provided will guide you to the appropriate internet sites where you can learn more about these trainers and their routines.  Additional info for Warner, along with the ability to purchase the Jackie 1-on-1 Core program can be found at Exercise TV or at the Exercise TV Store.

The crucial point I need to reinforce for you is lose all thoughts of any inevitable downfall in your health…don’t become sedentary.  If you can motivate yourself to just get started and gradually ramp-up your efforts at a speed and comfort level appropriate for you, the mental, emotional and spiritual improvement in your life will accompany the physical.  You’ll be happier and so will your wife…and guys, we all know the benefit of that:  “happy wife, happy life.”

-Neal

The subject matter of this post admittedly isn’t a pleasant one, but I’m addressing it for two reasons:  because the health of the 50 plus male is a primary concern of this blog, and perhaps you can benefit from my recent personal experience.  I’m speaking about melanoma, a cancer that starts in pigment-producing cells known as melanocytes, and is perhaps the best known form of skin cancer.

While melanoma can occur at any age, the chances of contracting it increase as you get older.  According to the researchers at Cedars-Sinai Medical Center, half of all cases transpire in the 50 plus age group and men are more likely than women to develop this condition.  Age and gender, however, are only two of the prevalent risk factors. An additional one is having in excess of 50 moles on your skin; I easily fall into this group, with the majority of my moles between my hips and shoulders (including my arms).  The number of moles isn’t the only contributing factor; melanoma occurrence is also a by-product of the type or pattern of your moles.  The good folks at Melanoma.com speak much more authoritatively on this aspect of melanoma than I can.  Both of the sources I’ve linked for you provide easy to understand information on all risk factors.

I go to my dermatologist for an annual head-to-toe check-up right before Memorial Day weekend. These visits didn’t start until I hit my forties; definitely not one of the brighter moves I’ve made in my lifetime considering I had been a sun worshipper up to that point.  My very first appointment provided an initial jolt resulting from the various posters on the walls depicting some of the abhorrent skin conditions, including melanoma, treated by dermatologists.  During my visit this year, my doctor discovered a suspicious-looking mole on my back that she decided to biopsy (a simple in-office procedure), with a lab report to follow in 3-4 days.

When my doctor subsequently called me with the lab results, she literally froze me in my tracks…the biopsy showed the excised mole had very early-stage melanoma.  I was told to immediately make an appointment with a plastic surgeon, as there was a likelihood that a wider and deeper excision than the one she made would be necessary and this was best done by the surgeon.  I took care of this the following week and this biopsy (which required a minor amount of stitches) produced clean results; all traces of the melanoma were gone.  Early detection and quick treatment prevented any spreading of the melanoma, known as metastases.  Needless to say, my sun-worshipping days have come to an abrupt end.

I want all of you to enjoy many more years on this earth, so please consult a dermatologist.  The old saying that “an ounce of prevention is worth a pound of cure” doesn’t do justice to this discussion; not when a literal life and death scenario can be avoided.

-Neal

note:  title credit for this post courtesy of Sting (“Nothing Like The Sun” is the title of one of his best CD’s).

My immediate family has been graciously supportive of my efforts in the conception of this blog and my opening posts.  This support has extended to suggesting future topics to discuss in The 50 Plus Male.  During a conversation with my mother today, she broached the subject of baldness, an idea no doubt buoyed by the way her eyes inevitably drift up to my, shall we say, “less than hirsute head” whenever she visits.

I began to lose my hair in my late thirties.  There were clues leading to this:  my maternal grandfather was semi-bald and while I had a full Afro in college, my hair was wiry and on the thin side.  The good news, I suppose, is that the loss began and ended quickly.  The sides and back of my head are still full; it’s the top that has the vacancy sign flashing…we’re only 20% full…OK, maybe 15%!

Oddly enough, the way I get my hair cut has been all the rage the past couple of years for men with  my “condition.”  I keep my remaining hair extremely short, as in military-style short.  Having long ago abandoned the need for my barber to use scissors when cutting my hair, the instrument of choice is now solely the electric clippers.  Clippers can do varying amounts of damage shearing depending on whether you get cut with just the bare-bones clippers or also use the snap-on attachments all of us MPB ( male-pattern baldness) guys know as #1, 2, 3 or 4.  Use of the clippers without any attachment leaves your hair the shortest, while use of the clippers with an attachment leaves your hair progressively longer as the attachment # increases.

I used to get my entire head cut using the #2 attachment, a practice that went on for a couple of years. On a whim, I tried a haircut one day with the #1 and stuck with that for most of the past 10-12 years.  After seeing a number of MPB guys wearing their hair even shorter than me, I took the bold leap to getting cut without any attachment, just my skin and the clippers coming together for an eventful meeting.  After the initial shock of seeing me with a haircut “just this side” of the Bruce Willis look, my wife and family/friends strongly suggested going back to using the #1 for future cuts.  There was one problem with this unanimous request; I absolutely loved the new look, and continued with it until this past February.

That’s when I started going to a barber in my neighborhood (author’s note:  the 50 plus male’s relationship with his barber will be the subject of a future post) and he suggested getting a #1 on top and gradually fading to a 0 (as in bare-bones clippers) on the sides and back, since this would look like a more professional haircut.  This has become the de rigueur look.  I’m not going as far to say that my wife is placated, but she has stopped calling me “Bruce.”

-Neal

I thought it appropriate to begin The 50 Plus Male focusing on the topic of health, specifically what it really means for a man to be deemed physically fit. After all, it’s said that if you don’t have your health, nothing else matters.

My inspiration for this post comes from an article in the April 2009 edition of Men’s Health magazine written by Christopher McDougall. I was so enthralled with the subject matter and how deftly Mr. McDougall put the reader squarely in the middle of the action, that I knew within the first four paragraphs I was going to save this article for future reference. The article centers on Erwan Le Corre and his discipline of MovNat or “Natural Movement,” which he teaches in a tiny village in the Brazilian rain forest. Le Corre is acknowledged as one of the world’s most physically fit men (this affirmation, if possible, seems modest by the time you’re done reading the article), and teaches how men who may be in amazing shape as judged by normal standards actually do not have what he calls a “smart body.” Because of this, Le Corre’s disciples (and any of us mere mortals) initially cannot come close to performing everyday movements such as running, jumping, and lifting at the incredible level demonstrated by Le Corre. The importance of this is that such movements are practical ones that we need to master in order to swiftly and confidently call on the basic physical skills needed not just in everyday life, but in dangerous situations that may call for high-risk, heroic action. The basic idea isn’t to work out for building size, but rather, as Le Corre states, to become lean, quick and incredibly mobile…what is referred to in the article as “functional fitness.” This is not what is always preached at your local gym nor does it jibe with the reason so many of us exercise, which is to just look fit, as opposed to truly being fit.

My overall health and fitness level became a key concern of mine when I turned fifty a few years ago. This wasn’t because I was in bad shape (most of my family and friends would agree I’ve kept myself in pretty decent shape), but rather because I was afraid that turning fifty was the precursor of the inevitable downfall of my general fitness level. This concern was abetted by some recent physical setbacks such as rotator cuff surgery which now prevented me from performing certain exercises (for example, overhead presses with free weights). The simple truth of the matter is that physical fitness is a primary component of maintaining the “warrior mentality” I alluded to in my previous post, and I was afraid of losing this edge. Have any of you succumbed to this apprehension? Please send your comments. In future posts, I’ll let you know how I’m trying to physically and emotionally conquer this roadblock.

-Neal