Kyle and Jeff talk about a few favorite “superfoods”, eats that are nutrient rich and good for your body. We also visit with Dr. Dave Middleton about exercise as we get older.

Go and listen. Check out The Huntsman World Senior Games Active Live Podcast you'll like it!

 

Kyle Case:
(Singing). Hello and welcome to the Huntsman World Senior Games Active Live. My name is Kyle Case and I'll be your host on this amazing journey as we attempt to help you get the most out of your life. Joining me in the studio today is my co-pilot, Jeff Harding. Jeff, how are you doing today?

Jeff Harding:
I'm feeling like I'm in groundhog day.

Kyle Case:
Does it just seem like it just happens over and over?

Jeff Harding:
Keeping it cold and cold and cold and keep getting this low [inaudible 00:00:32] voice over and over again, but one of these days I'm going to figure it out and I'm going to break out of this groundhog cycle.

Kyle Case:
You're going to break the cycle.

Jeff Harding:
... but how are you doing Kyle?

Kyle Case:
I am doing good.

Jeff Harding:
Great.

Kyle Case:
I do know that, there's some kind of a super virus or bacteria or something out there because everybody that I know that got sick and then got better immediately got sick again, including myself.

Jeff Harding:
Yeah.

Kyle Case:
So there's something going on out there.

Jeff Harding:
Well, it might just be my grandkids are keeping over and sharing what they're getting with me, but-

Kyle Case:
Very likely could be that. Yeah. Maybe it's new stuff that you're getting. But speaking of being sick, well, not speaking of being sick. Here's my question for you.

Jeff Harding:
All right.

Kyle Case:
And this related to overall health and wellness-

Jeff Harding:
Okay. There we go.

Kyle Case:
... and feeling better, but what do you think of when I say the word superfood?

Jeff Harding:
Pizza. Because is there a better, stronger, more powerful food than a pizza.

Kyle Case:
I can't think of one.

Jeff Harding:
Not good for you-

Kyle Case:
I can't think of one.

Jeff Harding:
... but it's better. I actually think of super healthy.

Kyle Case:
Well, it's like this buzzword. We throw these words around now all the time and super food is certainly one of those that we throw around a lot.

Jeff Harding:
So we do.

Kyle Case:
I found an article on 24/7 Wall Street that was written by Krista Barns. It's called The Best Super Foods to Live A Healthy Lifestyle.

Jeff Harding:
Okay.

Kyle Case:
Here's what I found though, this was interesting, because like I said, we're throwing these words out there, as I read through this article, the thing that I learned about superfoods is that they're all just foods.

Jeff Harding:
Well, yeah.

Kyle Case:
They're just foods-

Jeff Harding:
But they're supposed to be super good for you.

Kyle Case:
... They're [inaudible 00:01:55] and nutrients and there are some good things going on there, but anyway, with that in mind, I want to share a few of my favorites that I found in the article.

Jeff Harding:
So these are your favorites, not just all but some of what's in your mind.

Kyle Case:
Yeah. They were more there than we have time to go over.

Jeff Harding:
Okay, great.

Kyle Case:
Just a couple of them that I thought were either connected to me in some way or just I thought were interesting.

Jeff Harding:
Well, I'll see if they're my favorites too.

Kyle Case:
I hope that some of them are. Number one is berries.

Jeff Harding:
I love berries.

Kyle Case:
Yeah, I know you love fruits and vegetables.

Jeff Harding:
I do.

Kyle Case:
I know you do. So blueberries, raspberries, strawberries, blackberries, they are all loaded with antioxidants and the antioxidants help us counter the oxidative stress that's caused by free radicals, which can trigger diseases. So I said we're going to talk about being sick.

Jeff Harding:
Right, and being healthy.

Kyle Case:
Right? So one of the ways that we can get over that is to stock up on the antioxidants and berries are full of antioxidants.

Jeff Harding:
And they're fun too because if you give your granddaughter that's one year old, a lot of blueberries, it changes everything that comes out the other end.

Kyle Case:
That sounds awful fun.

Jeff Harding:
It's just hilarious.

Kyle Case:
So yeah, let's talk about the berries, berries taste better than supplements anyways, which a lot of us try to supplement with vitamin C supplements or whatever. But berries are great. One cup of blackberries provides eight grams of fiber and that's about a third of the recommended amount of fiber for the day. So if you had blackberries for breakfast, you're well on your way to getting your fiber for the day.

Jeff Harding:
If you had it for breakfast, lunch, and dinner, you'd there.

Kyle Case:
You'd be there because then that'd be a third plus a third.

Jeff Harding:
Yep.

Kyle Case:
So berries are good for us. Number two, Greek yogurt. Do you like Greek yogurt?

Jeff Harding:
I don't know that I've ever had Greek yogurt. I've had the French stuff, I've had the American stuff. I don't know that I ever had reached there.

Kyle Case:
Well, Greek is just like a little different consistency.

Jeff Harding:
Of course. It's a whole different language.

Kyle Case:
Yeah, it is, it is. But a Greek yogurt does have a great combination of carbohydrates and protein and that combination really helps keep you full until your next meal. So there's some good stuff going on there. The yogurt also has so many ... Excuse me, the yogurt aisle, when you go shopping for yogurt as you said, there's the regular, traditional, there's French yogurt, there's whipped, there are all kinds of different things. So-

Jeff Harding:
Right, there's Frozen Yogurt.

Kyle Case:
It's easy to ... There's frozen yogurt right next to the ice cream, right?

Jeff Harding:
Right.

Kyle Case:
Easy to get mixed up on the yogurt aisle. A couple of things to keep in mind though, when you're looking for yogurt, especially for Greek yogurt, in particular, you want to look for yogurt that has more than 10 grams of protein and less than 20 grams of total carbohydrates. So that makes sure that it's going to stick with you, which is a good thing, and then it makes sure that there's not a lot of added sugar.

Jeff Harding:
So it'll stick with you as long as it needs to be, but then it will stay on your hips.

Kyle Case:
Ideally, that's what we're looking for. They also say avoid fruit flavored as well as low or non-fat yogurt because they almost always have added sugar. So if you can stick with just the plain Greek yogurt, you got some good health benefits there.

Jeff Harding:
Great.

Kyle Case:
Number three, leafy greens.

Jeff Harding:
I like that [crosstalk 00:04:55] cabbage.

Kyle Case:
I know you like vegetables.

Jeff Harding:
Mm-hmm (affirmative).

Kyle Case:
So leafy Greens are a great source of vitamin A and vitamin C. Many leafy greens are a good source of calcium as well, which is important for anyone interested in maintaining their skeletal health. Calcium is crucial of course for healthy bones, teeth, heart health, and blood clotting. And you don't have to eat it in a salad. I know a lot of people like salads, maybe you like salads. I like salad every-

Jeff Harding:
Me too.

Kyle Case:
... once in a while. But leafy greens are really good to throw in like a vitamin smoothie. You can just mix it up, you get all the benefits. And if a salad isn't your thing, you can overpower the taste of the greens with some berries or some other supplements in there in your smoothies. So lots of ways to enjoy your leafy greens.

Jeff Harding:
Yes. Just don't cook your spinach because that's gross.

Kyle Case:
I don't love cooked spinach.

Jeff Harding:
No.

Kyle Case:
And I don't mind it raw-

Jeff Harding:
Yeah. I don't want it either.

Kyle Case:
... when cooked I don't love it either, so.

Jeff Harding:
It reminds me of something that we won't discuss now.

Kyle Case:
A couple of other things. Real quick. Fatty fish are high in omega three fatty acids, which is a common deficiency for many of us. If you're looking to make some real changes to your eating habits, try setting a goal to eat fish at least two times a week. In particular, herring and salmon are very high in omega three fatty acids and it can benefit everything from your brain health to your heart health. And I am not up to twice a week with fish, but I have tried to introduce some salmon into my regular diet.

Jeff Harding:
I just find it hard to find the fish that had been lazy and haven't worked out, so they're fat.

Kyle Case:
Yeah, but if you look hard, you can find it.

Jeff Harding:
Okay.

Kyle Case:
The fatty fish are out there. Jeff. Okay.

Jeff Harding:
[inaudible 00:06:37].

Kyle Case:
Couple more. Couple more. Real quick. Pistachios. Do you like pistachios?

Jeff Harding:
I do as a matter of fact.

Kyle Case:
Yeah, I do too. Last week actually I bought a bag of pistachios and I've been eating on them this whole week. And I like them. They taste good and they're good for you. They're great because you get more nuts per serving versus other snack nuts and maybe most importantly, pistachios supply great plant protein, healthy fats, and fiber that helps keep you fuller and longer. And research has shown that a diet that includes pistachios, which are rich in antioxidants, which we talked about, can contribute to a decrease also in your cholesterol levels.

Jeff Harding:
And they taste good.

Kyle Case:
And they taste good. I like them.

Jeff Harding:
Yeah.

Kyle Case:
The last one I wanted to talk about is kiwis.

Jeff Harding:
Those people from New Zealand?

Kyle Case:
No, the fruits.

Jeff Harding:
Oh. Okay.

Kyle Case:
You like kiwis, right?

Jeff Harding:
I do as a matter of fact. Yeah.

Kyle Case:
I really like kiwis, for me though, I never ate them because I didn't know how to eat them.

Jeff Harding:
You didn't know how to peel the skin off and-

Kyle Case:
Well, so the way that I found that works for me is cut it in half and then scoop it out with the spoon. Because I found trying to peel the skin was more trouble than it was worth, by the time I was done, it was a mushy, furry mass and it wasn't very fun to eat. But if you cut it in half and just use a spoon and scoop out the meat, it's pretty easy to do, and you'd get all the benefits of eating the kiwis, which are many. Kiwis help improve a person's digestive, immune as well as metabolic health. So there's a lot of good stuff going on with kiwis.

Jeff Harding:
Yeah. There are.

Kyle Case:
They're rich in vitamin C. According to one study, the consumption of at least one kiwi a week helps lower your LDL bad cholesterol and it increases your HDL good cholesterol levels. And a separate study has suggested that eating kiwi, which contains serotonin, which is a hormone that plays-

Jeff Harding:
Just makes you happy.

Kyle Case:
... Well, it plays a role in sleep, it might help benefit people who have sleep disorders.

Jeff Harding:
Yeah.

Kyle Case:
So again, lots of good stuff going on there with some of those super foods as we call them.

Jeff Harding:
So at the same time, you just want to eat turkey and your kiwis and you'll get your sleep.

Kyle Case:
You're going to get a great nap that day for sure. Our guest today is Dr. David Middleton. Dr. Middleton is a chiropractor here in St. George, Utah. He's been practicing for over 30 years. He graduated from Cleveland Chiropractic College in Kansas City and has been a good friend of the Huntsman World Senior Games providing chiropractic services to our athletes for the past several years. So Dr. Middleton, do you mind if we call you Dave? Is that okay?

Dr. Middleton:
That's fine. Dr. Dave. It's like-

Kyle Case:
Dr. Dave

Dr. Middleton:
... you called me that more than anything else.

Kyle Case:
Well, Dr. Dave, we'll go with that.

Jeff Harding:
In fact, that's what his wife calls him.

Dr. Middleton:
It's true.

Kyle Case:
It's true, huh? Thanks for joining us today.

Dr. Middleton:
Thank you, it's good to be here. I wasn't sure if I was going to be able to make it after speaking with Jeff yesterday. I had laryngitis and speaking of the cold and so forth.

Kyle Case:
Yeah, but we're glad that you're here.

Dr. Middleton:
I'm just a little raspy and stuffy today, but I think we can get through with it.

Jeff Harding:
You sound very good.

Dr. Middleton:
Okay. Thanks.

Kyle Case:
Stock up on the superfoods and see-

Dr. Middleton:
Exactly. I did this morning.

Kyle Case:
... if we can get past that.

Dr. Middleton:
I had a smoothie with the berries.

Kyle Case:
Oh, did you.

Dr. Middleton:
And some kale and some Greek yogurt.

Kyle Case:
Well, there you go.

Jeff Harding:
There you go.

Kyle Case:
You're like-

Jeff Harding:
You could have done the intro-

Dr. Middleton:
You hit the nail on the head today.

Jeff Harding:
You could have done the intro.

Dr. Middleton:
Yeah.

Kyle Case:
Absolutely. That is all good stuff right there. We just barely talked about diet. I know that as a chiropractor that's not necessarily your specialty, but as someone interested in health and wellness, any of that ring true to you in the things that you're observing in the wellness industry?

Dr. Middleton:
Absolutely. I think everything you discussed was the hit the nail on the head. I think what you take in is what's going to be utilized in your body and if you take the right things in, it's going to be a lot more effective.

Kyle Case:
Well, and the great thing is that all the foods that I just mentioned there, they're available. Someone once told me the best way to shop for your groceries is to shop around the outside of the building, right? And if you think about it, that's where your produce is, that's where your whole foods are, the whole meats, the unprocessed meats, the dairies-

Jeff Harding:
The stakes.

Kyle Case:
The stakes. Those kinds of things around the outside of the grocery store. And so I've kind of taken that to heart and I've tried to do that a little bit more. Every once in a while I find myself down in the bread aisle or the cookie aisle, I have to admit. But if you shop around the outside, it seems like that's where you get the whole foods. And those are really the super foods that we talk about. Those whole foods that are just full of nutrients-

Dr. Middleton:
Right.

Kyle Case:
... just of you.

Dr. Middleton:
That makes a lot of sense. They always say, "If it comes in a box, there's probably more nutrients in the box than there was in the what's inside of it."

Kyle Case:
And there's something to be said for that as well, right?

Jeff Harding:
Well, the skins always have more nutrients. So, yeah.

Kyle Case:
That's true. That's true. So today we're going to talk a little bit about exercise. We talked about the food part of the Active Life. Now we're going to take one of the other pillars of the Active Life, which is being active and exercising. Have you see this all the time in your practice, I'm sure, people who are trying to get out there and be active. Let's talk a little bit about exercising as we age. What's the difference between just being six and running around the playground and maybe being 60, but trying to stay active through exercise?

Dr. Middleton:
Right. I probably see it more at the gym than I do in my office because if you're 20 years old, there's a big difference in being 40 or 50 years old in an exercise. When you're 20, you generally are trying to build some muscle mass. You have a lot going for you. Energy, testosterone, it's easy to work out hard. When you're 40 or 50, you should have-

Kyle Case:
It's harder.

Dr. Middleton:
... a totally different idea of working out. You're not trying to get big, you're not trying to have longevity as far as endurance and so forth. You just want range and motion. You want flexibility and you just don't want to push it as hard.

Kyle Case:
So knowing that, when do you find that most people make that transition from, "I want to be an action hero to I just want to be healthy."

Dr. Middleton:
It's an individual thing.

Kyle Case:
Okay.

Dr. Middleton:
I think 40 is a good transition time, but everybody is a little bit different. Some people who have been active from 20 to 40 don't need to back off. They can stay-

Kyle Case:
Keep going.

Dr. Middleton:
... until they're 50 or 60. If you have been sedentary, you've been in a job for 30 years, you're 50 years old, you've put on 30 pounds, the most activity you get is walking to the car. You need this work into it real slowly there.

Kyle Case:
You're probably not going to be able to jump into your old football workout from high schools is what you're saying.

Dr. Middleton:
And that's what I see a lot of.

Kyle Case:
In your practice.

Dr. Middleton:
January first, second and third in the gyms are the busiest days of the year because everybody has their new year's resolutions. And generally, it just doesn't work out, because they go in and hit it hard. They get sore, they get discomfort.

Kyle Case:
Injured.

Dr. Middleton:
It might be [inaudible 00:13:19] on that is start working out at home, you don't have to join a gym. Start doing things on your own. The internet is great because you can get yoga videos, you can get some exercise videos. Start doing things simple at home, some stretching, some simple calisthenics. Start doing that on your own before you go to the gym and overdo it because the gym can be a very intimidating place.

Kyle Case:
Absolutely. There's a lot of equipment there.

Dr. Middleton:
[crosstalk 00:13:42] and a lot of time, there's a lot of people-

Kyle Case:
A lot of people that might-

Dr. Middleton:
... that are watching you.

Kyle Case:
Looking different. Yeah.

Jeff Harding:
And our egos.

Dr. Middleton:
Yes.

Kyle Case:
It's true.

Jeff Harding:
Our egos can kind of get in the way in the gym.

Kyle Case:
It's true. And that potentially leads to problems, right?

Dr. Middleton:
Yes. And defeat really quick because people get in there and they're intimidated. Once again, the old high school football player goes in and starts trying to lift as much as he did in high school.

Kyle Case:
It's just not going to work.

Dr. Middleton:
And then he gets really sore and discouraged and doesn't come back. So I like the philosophy of that Kubex, the Kubex gym here in town where they have individual little workout rooms.

Kyle Case:
So you have some privacy.

Dr. Middleton:
I'm not plugging them, but I think that's a brilliant idea.

Kyle Case:
But the concept is a good idea.

Dr. Middleton:
Yeah. I think that when you can go in and work out on your own, you're not being observed. I think it's a great philosophy.

Kyle Case:
But the same applies at home. You don't have any of those eyes on you and you don't have that pressure and you're just there for yourself, hopefully, and probably for the right reason of just getting in health and in shape and living the active life. And again, the privacy and the ability to still also find great tools online can be very helpful and valuable to somebody who is wanting to get back into exercising after maybe a hiatus.

Dr. Middleton:
Right. And that's a very individualized thing as well because some people can't work out at home. I personally can't, I don't find the motivation. I like going to the gym where there are the people, the energy, the lights-

Jeff Harding:
The equipment.

Dr. Middleton:
... the equipment. That's a big factor where if you don't have any equipment at home, some people can just do with no equipment at home and get a very good workout. There are some good routines that you can just do with a broomstick and a can of soup, a big head of can of soup. It's-

Kyle Case:
[inaudible 00:15:22] milk or whatever.

Dr. Middleton:
Yeah, just some range of motion. So it's an individual thing and if you can motivate yourself to do at home, great. But I find myself having to go to the gym.

Kyle Case:
And I am kind of the same way. I've done both. I've done some home stuff and there are some benefits there, but I personally prefer to go to the gym and have enjoyed having a membership. You're listening to the Huntsman World Senior Games Active Life and we're visiting with a chiropractor, Dr. Dave Middleton. Today we're talking a little bit about exercise and being able to exercise as we age and how that might look a little bit different. One of the things that do happen when we get older is we have a tendency to gain a few pounds. We talked about that. Do you need-

Dr. Middleton:
Or a lot them.

Kyle Case:
Or a lot of pounds. Do you need to do aerobic exercise to lose weight? Or can you do it with weights? Or what's your take on that?

Dr. Middleton:
I think the bottom line that people don't get is you need to have a calorie deficit. By that I mean you need to burn off more calories than you take in. It's as simple as that. So aerobics, a lot of people think that they need to go out and run, do some kind of aerobic exercise. Which is great, but unfortunately your body tends to adapt to that fairly quickly. The amount of calories you burned in 10 minutes, once you've been doing it for a few months, it's going to take you 20, 30 minutes to burn. Where resistance training or weight training, you can keep changing that up. And I think it's much more efficient at burning the calories. So with that being said, I think your diet, if it stays the same and you uptake that uptake, your energy usage is going to burn more calories.

Dr. Middleton:
And with the diet that we spoke about earlier, eating the superfoods, eating the right thing, we all have a diet, I don't think you really need to change your diet. Just maybe less of it.

Kyle Case:
Yeah. Portion control.

Dr. Middleton:
Instead of a double cheeseburger, have a single cheeseburger.

Kyle Case:
They you go, little step, baby steps, right?

Dr. Middleton:
Just little baby steps, just [crosstalk 00:17:19].

Jeff Harding:
Or two cheeseburgers just to have one.

Dr. Middleton:
Pardon me?

Jeff Harding:
Oh, I said or two cheeseburgers and just have one.

Dr. Middleton:
Yes, exactly.

Kyle Case:
Yes, so if you're down to two doubles.

Jeff Harding:
It's something I can relate to.

Kyle Case:
Yeah.

Dr. Middleton:
Simply cut it down a little bit, but the aerobic exercise I think is a little bit overrated. I think it's good for your heart, but when you're lifting weights and you're doing it consistently, aggressively, I think you do get a good cardiovascular exercise while you're doing that.

Kyle Case:
So we've learned on this show a lot about resistance training and all the benefits. There are so many benefits, surprising benefits that can come with resistance training, even benefits for your heart and for your brain and obviously muscle tone and skeletal benefits as well. What do you think about the cross-training and just kind of trying to get a wide variety of ... maybe run one day, maybe cycle another day, maybe lift weights another day. How does that work into trying to accomplish your fitness goals?

Dr. Middleton:
I think as we mature, that's probably one of the best things we can do. You're not in a route, you're not in a routine. Myself, I'll usually lift weights two or three days a week and in between, I'll do something different. I'm really into golf, so I'll do some golf specific exercises on my off days. I'll do yoga on and off day. So I really tried to break things up and not do the same thing day after day. Make it different too-

Kyle Case:
Keep it fresh.

Dr. Middleton:
... Take the weekend off and go hiking and do something totally different. I think it's a really good idea to mix things up.

Kyle Case:
Yeah, absolutely. Let's talk a little bit about major do's and don't's when it comes to exercise. What are some things that we want to make sure we're definitely doing when it comes to exercise?

Dr. Middleton:
I would say the number one thing I see that people do incorrectly is warm up.

Kyle Case:
Oh, the big one.

Dr. Middleton:
People walk in the gym and jump on a machine and start lifting weights. They might start out light, but still, I just think that getting your heart rate up and that's going to pump blood to your entire body, it's going to increase your body temperature, it's going to increase your metabolic rate. Warm up for five or 10 minutes, get your heart rate going. And by doing that, doing the treadmill, doing a cycle, doing a StairMaster, doing something to get your heart rate up.

Kyle Case:
So something a little bit more aerobic.

Dr. Middleton:
Yes, but it doesn't need to be heavy-

Kyle Case:
Well, maybe just more aerobic.

Dr. Middleton:
... Yeah, something just to get your heart rate up and get things moving a little bit. If you don't have machines around, like you're at home, do some jumping jacks, do some squats with no weight, because that'll affect some of the largest muscle groups in your body. Your glutes and your quads and hams. So that will get them woken up and get your heart rate going. So I think that's probably the biggest thing I see that people don't do. The things that I'd see people do that I'm opposed to certain exercises as a chiropractor, I see a lot of back pain, lower back pain, upper back pain. I see people in the gym that are exacerbating those problems doing certain exercises. I wish I could just go up and shake them and go, "Hey, don't do that." Or just hand them my business card.

Kyle Case:
Because you're going to be a disservice to them.

Dr. Middleton:
Eventually, they will have to come and see me because there's a lot of exercises and even if you go on bodybuilder.com, they'll push these exercises, and biomechanically, they are just not right.

Jeff Harding:
So it's not just the technique, it's the actual exercise they're doing that's bad.

Dr. Middleton:
Correct.

Kyle Case:
So give us a couple of examples that you just see as problem exercises, that we really ought to avoid.

Dr. Middleton:
Straight leg raise.

Kyle Case:
Okay.

Dr. Middleton:
Every dozen for their abs. It's a hip flexor exercise. So hip flexors pull you back into an arch. Your abs work as a secondary muscle. So I see that day in day out, people are doing these leg raises.

Kyle Case:
So leg raises, meaning laying flat-

Dr. Middleton:
Laying on your back and raising your legs.

Kyle Case:
... on your back and then lifting your legs up.

Dr. Middleton:
That's a total hip flexor.

Kyle Case:
Talking about the old football days-

Dr. Middleton:
Correct. That's what we did all the time-

Kyle Case:
... those were the things you did, right? And those-

Dr. Middleton:
... And then we pushed that, trainers pushed that.

Kyle Case:
Yeah.

Jeff Harding:
So what should they be doing?

Dr. Middleton:
Crunches. Just your abs-

Jeff Harding:
The upper bodies, not lower bodies.

Dr. Middleton:
... Exactly.

Jeff Harding:
Okay.

Dr. Middleton:
Planks are good.

Kyle Case:
Okay.

Jeff Harding:
What about Jack and then setups?

Dr. Middleton:
No, because that's hip flexors again.

Jeff Harding:
Okay. That's good. Because I hated those.

Dr. Middleton:
Yeah. Every time you're lifting your legs up-

Jeff Harding:
Coach [crosstalk 00:21:25] you led me astray.

Kyle Case:
How many of those were you doing now?

Jeff Harding:
Now, none.

Dr. Middleton:
[crosstalk 00:21:28].

Jeff Harding:
I hated them in high school, so I don't do them anymore. Once I got out of high school, I didn't have to do them and didn't have the football coach telling me to do them anymore.

Kyle Case:
OKay. So hip flexor exercises that we think are ab exercises, you want to try to avoid.

Dr. Middleton:
Right. And another thing you'll see in a lot of men because we want to work those pectoralis muscles, the big chest muscles, most of us sit most of the day. So we get rounded shoulders and we get our shoulders pushed forward. And then you go do bench press and you're just exacerbating that. If you're not stretching those and elongating and getting your posture back to where it should be, that's going to cause the upper back problems.

Kyle Case:
Yeah. So a couple of things that we want to consider and potentially avoid, what are some things that we definitely want to do? You talked about warming up. What's maybe one more thing that we want to make sure that we do when it comes to exercise?

Dr. Middleton:
Full range of motion.

Kyle Case:
Full range of motion.

Dr. Middleton:
As we get older, anybody over 40, 50 years old, if you want to do it properly, do a full range of motion and do a lot of reps and by a lot, I mean 15. You don't need to do 1000. It's not that insane, but just doing a really wide range of motion.

Kyle Case:
Lower weights.

Dr. Middleton:
Lower weights, and just working, just keep those muscles alive, keep the joints alive, keep them moving. That's more what we're after than trying to build up any strength.

Kyle Case:
Now you had mentioned earlier and we've just got about a minute left, people doing things that might exacerbate problems. What if you've got an injury? What if you've got a bad knee or a bad shoulder? Do you avoid exercise altogether while at rest? Or do you strengthen it during the healing process? What's the way to go about that?

Dr. Middleton:
My philosophy is if it hurts don't do it. Pain is a wonderful thing, pain is your alarm system saying, "That's not right." And I'm a good example myself. I injured both of my shoulders and certain movements really hurt, but 85% of other movements don't. So I can do those. I just avoid the ones that hurt. That's just your body is telling you don't do that motion. Same with your knees. If your knees hurt, what's keeping you from doing your upper body exercises?

Kyle Case:
Right. So let pain be the indicator that it's supposed to be-

Dr. Middleton:
Correct.

Kyle Case:
... We sometimes subscribed to that. No pain, no gain concept, and work through that, yeah-

Dr. Middleton:
And with that being said, I think the pain in the muscles is expected when you exercise or at least some soreness. Pain in the joint is not. So that's a red flag if you start to get pain in a joint back off.

Kyle Case:
And until it feels better, just avoid that movement, that exercise and let it get better. And then once it feels good, you're welcome-

Dr. Middleton:
Slowly work back into it.

Kyle Case:
... to go back into it. Awesome. Well, Dr. Dave, thank you so much for joining us today and sharing your expertise. You've definitely raised some good points that I think are worth considering.

Dr. Middleton:
Well, good. Thank you.

Jeff Harding:
You bet.

Kyle Case:
Jeff?

Jeff Harding:
Yes, Kyle.

Kyle Case:
Registration opens on March 1st-

Jeff Harding:
Tomorrow.

Kyle Case:
... and that is tomorrow if you're keeping track. And if you're interested in being a part of the Huntsman World Senior Games this year, and we hope that you are interested-

Jeff Harding:
Which you should do.

Kyle Case:
... in being a part of the games, get registered, get it on your calendar and use that motivation to help you really live the active life throughout this year.

Jeff Harding:
Sure.

Kyle Case:
It's very easy to do. All you got to do is visit seniorgames.net, click on register and the process is simple, it's fast, it's secure. And before you know it, you'll be ready to come and be a part of more than 11,000 athletes who will compete at the games this year.

Jeff Harding:
That's right.

Kyle Case:
The dates for the 2019 games are October 7th through the 19th and be a part of it. It's a lot of fun. Remember to tune in live next in every Thursday at 5:30 PM Mountain Time on AM 1450 or FM 93.1 for the Huntsman World Senior Games Active Life. You can also subscribe to our podcast anywhere podcasts are found, and once you subscribe, give us a rating, write a quick review. You can really make a difference in helping us spread the word. You can also find this and previous shows right on our website at seniorgames.net. Jeff, our inspirational quote for the day is attributed to Napoleon Bonaparte. He says, "Courage isn't having the strength to go on. It's going on when you don't have the strength." Until next Thursday, stay active.

Jeff Harding:
Buy everyone.