Adriana Kraft

When it's time to heat things up...

fitness

Hard Work Pays Off ~ Blood Sugar, Aerobics and Strength Training #LiveLonger #StayFit #IndieAuthor

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I can still hear our now-grown son as he got back in the car on his first day of Kindergarten, in a rush to tell me: “Guess what we learned, Mom? Hard work pays off!” Which may not always be true, but it’s a starting place, at least.

Did I think about working to stay healthy when I was a young adult? Not too much – I just was healthy, without especially thinking about it. I was active, ate reasonably well, didn’t have much flab, and enjoyed activities like hiking, swimming, boating (with a small footwell sailboat, nothing elaborate), bowling on occasion, doing walks for various charities and causes.

Did I ever actively plan to work at being or getting healthy? No. I backed into it. I gained about twenty pounds with my one and only pregnancy; life happened, and I only managed to get ten of those pounds off while that child was growing up.

In 2015, I discovered (or rather my primary care doc discovered) that I had problems with blood glucose levels. My clinic referred me to a six week diabetes education class, where I learned the basics of diet and exercise for diabetes prevention. I’d thought I was a healthy eater, especially after we revised our diet following my husband’s triple bypass a decade earlier. But there were specifics about carbs and fiber that got left out of that training. The exercise information focused on aerobic activities. I bought a Fitbit, started keeping track of steps, and lost the other ten pounds. Living in the Southwest, we have many marvelous options for hiking.

By 2020, those habits weren’t taking care of the problem. I have a genetic load for both diabetes and Alzheimer’s, and I desperately want to avoid having to use medication to control my blood sugar levels. My doc referred me to a year-long weekly class (on Zoom, during the pandemic) which was superb.

There, in addition to further refining diet (and writing everything down while I straightened that out), I also learned about the role of strength training. Strong muscles pull sugar out of the bloodstream and put it to work. After three months of following the new guidelines, I saw my blood sugar drop back down below the threshold. That class ended a year ago, and I’m still maintaining those levels. And the workouts. And the walking.

So I was more than thrilled when Hubs sent me the following article:

Combining weight training with another activity could lower your risk of early death, study finds.

https://www.cnn.com/2022/09/27/health/weight-exercise-benefits-lower-death-risk-wellness/index.html

Not only am I likely to live longer, I’m likely to be healthy enough to enjoy a lot of those years.

P.S. If any of you readers are concerned about your blood sugar level, you might be able to access the DPP Diabetes Prevention Program I attended. It’s put out by the CDC (US), and in Arizona it was free to participate.

https://www.cdc.gov/diabetes/prevention/index.html

The first 2000 steps #MFRWAuthor #Health #Boomers #Motivation

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“Watch that first step, it’s a doozy!” Sometimes just taking that first step towards a more healthy lifestyle is a giant undertaking. But here’s the thing – those steps have to happen over and over, just like Groundhog Day, which popularized but probably did not originate the “doozy” phrase.

Now that I’ve discovered 8000 steps a day is the threshold that makes a discernible difference in my energy level and mental alertness, the challenge is how to fit them in.

I’m an early riser, usually up without an alarm between five and six a.m. I wake with a mental list of the tasks I hope to polish off in the two hours before my husband gets up. I usually wake feeling energetic and motivated, not wanting the rest of my day to get cluttered up with what I leave undone in the early morning.

BUT I’m starting to learn that if I don’t take advantage of the cool morning hours to make a significant dent in my daily 8000 steps, I don’t reach that goal. Polishing off 2000 steps before breakfast seems to be the minimum required to get to 8000 by the end of the day.

Now my marching orders become a little more daunting: I have to fight my urge to “get things done” and decide that staying fit, healthy, energetic and alert outranks whatever I might accomplish short term. It matters more. I have to give up maybe twenty minutes worth of tasks (and feelings of accomplishment) and convince myself that the mood elevation, long term benefits, and yes, feeling of accomplishment from reaching my steps goal is worth it. Every morning. Over and over.

How to motivate myself to keep doing it? I’ve got lots of tactics and will share more about them down the road. Right now, a picture might be worth a thousand words (and it sure helps with 2000 steps!)

We spend much of the winter in southern Arizona. Almost every morning, the Arizona sky puts a smile on my face as I’m walking. That’s a draw to at least set foot out the door – and as I’m sure you know, taking that first step is all important, whether or not it’s a doozy.

So far, so good!

Every step counts… #health #boomers #MFRWAuthor

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Are you interested in your health? How much time do you spend thinking about it on a daily basis?

More important, how much time do you invest in doing something about it on a daily basis?

When I was in my twenties, I probably didn’t spend a lot of time thinking about it, though through a quirk of fate (friends in college in the 60s) I’d already developed a daily exercise program.

We got excited about the RCAF routine and got together in the dorm halls (not co-ed, in those days 😊) most evenings to run through the 10 minute routine. It stuck with me. I liked what it did for my body – probably more motivated by what I wanted to look like than health concerns in those days!

But as I’ve grown older (Baby Boomer, here), my health concerns and activities have increased. Though each of my parents lived a very long time (95 and 101), both developed forms of dementia late in life: My mother was diagnosed with Alzheimer’s and needed care for her symptoms for her last five years, during most of which time she didn’t know who I was (or her husband, either). My dad’s was more classic age-related dementia, and he continued to know me (the “blue-eyed” daughter), remembered raunchy jokes from his youth, and kept his assisted living staff entertained and engaged by laughing with them often. If I have a choice, I’d prefer his trajectory.

Fast forward to today: Each time a new link surfaces with information about preventing Alzheimer’s and dementia, I’m all over it in a flash. Whatever my genes have in store for me down the road, it’s clear a great deal is within my control. At the very least, if this is my future, I can delay onset and significantly decrease symptoms through how I live on a daily basis. And even if my genes aren’t poised to take me there, I’ll experience vastly greater quality of life through my remaining years.

So I’m going to take up blogging about it again. If you’re interested in what I’ve had to say about it in the past, you can explore the Stay Sexy column we published in 2013 and 2014.

My new series of posts will have the somewhat broader focus of overall health, though of course you can count on us to never ignore sex 😊. I’ll share tips, new research, what has worked for both halves of Adriana Kraft, what hasn’t, and opportunities for guests who have a similar focus. Drop us a line (use the contact button in the r.h. sidebar) and tell us what you’d like to blog about as our guest.

For today, I’m sticking to counting steps. FitBit has sold millions of step counters with its campaign about the benefits of walking 10,000 steps a day. Is the hype true? The answer, in general, is yes. A 2017 HuffPo article supports the benefits, with some caveats that are worth noting: slow steps don’t have the same benefit as a faster pace, and there’s no magic threshold at 10,000. More is simply better.

After researching step-counters, I invested in a FitBit Charge 2 (Mr. Kraft gave it to me last Christmas, actually). I love it. I always know where I am relative to my goals. What I especially appreciate is being reminded to move – at least 250 steps – every hour. I spend much of my day sitting at the computer (imagine that!). Not moving, it turns out, can be lethal.

What’s more, I’ve discovered that the bottom threshold, for me, happens at about 8,000 steps. If I get less than that in a day, I feel more sluggish, less energized, and less alert the next day (and Mr. Kraft is far more likely to beat me at WordStreak). I’m on much more of an even keel if I’ve reached at least that much, though my goal continues to be more. Every step counts.

What works for you? We’d love to hear from you, in comments below or via our email contact on the sidebar.

Hot Sex After Fifty…And Beyond

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Yup, you got it – both halves of Adriana are over fifty, and you’d better believe we’re still after hot sex – for ourselves, and for our readers. Our quest has taken us to some fascinating places and I thought we’d share some of our finds with you in today’s blog post.

 

Of course you already know we’ve been dipping into the swing lifestyle. We’ve met and talked with a host of swingers and checked out some lifestyle clubs. If you think swinging is just for the young and lithe, think again – it seems no age is too old, if the interest is there and the body is willing. We’ve met swingers in their seventies and heard tales of folks into their eighties. For more information and tips on the swing lifestyle, check out our interview of Swinger and Life Coach Chantelle Austin, HERE. And of course if your interest leans more toward erotic swinging fantasies, we now have six books released in our Swinging Games series over at Extasy Books. Here’s a link to a short sample from our newest one, Who’s the Coach? Our hero/heroine couple in this series are empty nesters who are baby boomers, btw.

 

Two more themes pop out at us from the sexy over-fifty crowd. One is health and fitness. You don’t have to stay fit to keep having hot sex, but it sure makes a difference – in stamina, energy level, arousal, responsiveness, and mood, not to mention attractiveness. That’s a LOT of benefits, worth the effort. Some baby boomers have been following healthy eating and workout routines all their lives. For those who haven’t, it’s never too late to start, and there are lots of websites with tips for keeping older joints and muscle groups happy and healthy. Here’s a sampler:

          http://movingfree.blogspot.com/

          http://www.lifescript.com

stillvital.com

 

The other theme is, for want of a better term, keeping up appearances. It’s a combination of self confidence, pride, presence, and attractiveness – looking one’s best, flaunting it and enjoying the heck out of it. Cougars are pretty famous for exuding these qualities, and here’s one I like, filled with tips for looking as young as you feel: Linda Franklin’s The Real Cougar Woman. She’s based in New York City. Her counterpart across the pond is Fab After Fifty.

 

And of course we’re writing new heroes and heroines who’ve crossed the magic fifty line. Coming in July to Whiskey Creek Torrid, Ripening Passion continues our series on a (fictional) sex institute, begun with Smoldering Passion. We’ll tease you with the blurb here and keep you posted on its progress as we approach release day!

 

BLURB

 

Claire Johnson’s dedication to sex—the cornerstone of her career—led her to found the Center for Sexuality and Sex Practices. Now in her fifties, she knows the Center must keep pace with the rapidly growing Baby Boomer market, so she agrees to go back on camera for a series on sex and aging. But work with her nemesis?

 

Former English Professor Max Wilson has championed the cause of the Center ever since his deceased wife sought the Center’s help to rekindle the nearly extinguished sexual flames of their relationship. He loves working on camera and welcomes the challenge to perform with the svelte but feisty temptress.

 

Sparks fly immediately on and off camera. Can either Claire or Max transform those sparks into a fire of sexual desire for their viewers? And if they succeed, what will happen when the movie’s over?