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Issue 158 ~ 12th April 2024

Hello,  

Again, thank you so much for your lovely letters, emails and cards after I told you that we had lost our last remaining dog, our beloved BB, recently. As you can imagine, Mike and I found the house so quiet even though BB rarely barked and our conversation with her was limited as she was totally deaf. It was hand signals from us and body language from both parties that enabled us to communicate happily in those latter years.

After about four weeks, we realised that it was time to look for a new furry friend to join us but this proved more challenging than we had anticipated. We decided we wanted to offer a forever home to a dog whose previous owners had decided to rehome their pet. We contacted Dogs Trust, RSPCA, and also Canine Partners and Guide Dogs just in case they had dogs that hadn’t made the grade or who were retiring early.

We spent hours looking online for our ideal dog. Sadly, there were so many dogs that came with explanations as to why they were being rehomed – not good with other dogsnot good with childrencan’t be left on their own needs long-term medical care… and so on.

So, next we looked at a website called ‘petrehomer.org’. When we registered our interest in a particular dog that sounded ideal, we were contacted by a volunteer from the charity, who would act as an intermediary, called Jennie. Jennie did our home check via FaceTime and we explained our experiences with our previous dogs.

Having been approved by Jennie as suitable potential adopters for the dog we had selected, the next step was meeting the owner and the dog via FaceTime (with Jennie facilitating the call). We were excited as we thought we had found our ideal dog - a cross between a labrador (its dad) and a Vizsla/Husky cross (its mum). The call went well and the dog looked perfect. So off we went that weekend, very excited that our perfect pooch was going to be coming home with us.

After a 90-minute journey, we arrived and the owner brought the dog out to meet us. However, as we approached, we were greeted by aggressive barking. Next Mike took her on the lead and she paid no attention to him and just wanted to run (the Husky in her, I guess). Then I took the lead and she nearly pulled me off my feet despite her not being a big dog! Then Mike took her over to meet a nice little spaniel that was minding his own business with his owner and ‘our’ dog, lunged forward to attack it!  Needless to say, we came home dog-less and disappointed!

We found three more dogs we really liked but for one reason or another, they were either withdrawn or taken by the time we made contact. We were very disheartened and were both feeling desperate as in the 41 years that Mike and I have been together, we have never been without a dog in the house, and it just didn’t feel right without one.

Then Mike suggested that perhaps we should look at having a puppy! I would have loved a puppy but I knew we couldn’t cope with house training – but, an older pup who was house-trained, was perhaps a possibility.

It didn’t take long for Mike to find a couple of five-month-old Hungarian Vizslas on the Pets4Homes website.  A few days later we went to see them – the remaining two pups from a litter of 13! Two gorgeous young dogs immediately greeted us with great enthusiasm – full of mischief and fun. We also met their mum and their dad – two fine specimens of this beautiful breed, humourously described as ‘Velcro dogs’ because they love being right by your side.

So, ‘Vizzi’ jumped in the car for our journey home and we realised our new adventure had begun and would likely last for the rest of our lives. Life now was going to be very, very different!

Two weeks on, how are we coping?

Well, Vizzi is the most beautiful, loving dog with two speeds – 100mph and sleep! He is a happy, bouncy, energetic pooch and a tremendous source of great joy. This week Mike and I are going with Vizzi for official dog training – for all of us – as he still needs training to walk on a lead without pulling and most importantly, he needs to learn the art of recall. We live in the country and our previous dogs just ran free around the garden and I long for the day when we can let Vizzi run off the lead.

For any of you struggling to lose weight, I strongly recommend that you get yourself a dog! My jeans are positively loose! A dog will give you the motivation to walk more, it will lift your mood and keep you on your toes! He or she will love you whether or not you look your best and will give you a welcome home like no-one else. My step count has increased five-fold since Vizzi arrived, but best of all, a dog gives you unrivalled love, joy and companionship.

Of course, I have to be honest and confess there have been moments when we wondered whether we had done the right thing, plus a few aches and pains along the way, but two weeks in and lots of lessons learned on both sides, I think we have made a brilliant choice in welcoming Vizzi into our home. He is fabulous!

Vizzi walking in the woods next to our home. 

Recipe of the Week

Serves 4
Per serving: 338 calories, 1.5% fat
Prep time 5 mins
Cook time 10 mins

 

450g lean rump steak cut into strips
3 baby leeks, finely sliced
100g chestnut mushrooms, sliced
1 tbsp light soy sauce
1 tbsp sweet chilli sauce
1 tsp chopped fresh ginger
150g sugar snap peas, cut in half
2 whole pak choi
300g pack beansprouts
400g pack ready to wok medium noodles
1 tbsp chopped fresh coriander, to garnish
 

  1. Heat a non-stick wok or frying pan, then add the beef strips and dry-fry them for 3 - 4 minutes until sealed. Remove from the pan and set aside on a plate.
  2. Return the pan to the heat, add the leeks and mushrooms and dry-fry for 2 - 3 minutes, mixing well.
  3. Mix together the soy sauce, chilli sauce and chopped ginger and pour over the beef, coating the meat.
  4. Return the beef to the pan. Add the remaining ingredients, toss well to combine them and dry-fry until the meat is hot.
  5. Serve straight away topped with the chopped coriander on a bed of noodles.
Don't forget, you can download and print a copy of this recipe if you click on the image above to go to this recipe's page on the website.
Click here for more recipes

Fun, Facts & Fitness from Mary Morris MSc.


Every one of you reading this newsletter may be concerned about some sort of ache and pain that has lasted far longer than it should, and you cannot understand why it is taking so long to fully heal. If you are in the older age bracket then sadly this should not be a surprise. If we break a bone when we are a teenager it will only take around 6 weeks to fully heal. If we break a bone when we are old, it will take twice as long and you may never fully recover!

I apologise for starting off on such a negative note but it is a fact that the older you are the more time it takes to recover from injury. There are quite a few reasons for this, so this week I will explain why, and also try to help you greatly reduce the chances of getting injured in the first place. 

Firstly, let's identify the two types of injuries that may befall you:

  • An Acute Injury
    These occur suddenly and are often accompanied by severe pain. Examples would be a fall, broken bones, muscle tears and bruising and these occur typically from a single traumatic event.
     
  • A Chronic Injury
    These tend to develop gradually over time, possibly due to overuse of a specific area of the body and are often associated with activities like running, cycling or swimming.
     

Why it takes longer for you to heal

  1. Our muscles are shrinking both in size and number of muscle fibres (called sarcopenia), affecting our strength and mobility.
  2. Our brain-to-muscle connection is weaker. Our brain and muscles work together to help us perform everyday tasks and exercises, so with ageing our moves become less efficient and less effective.
  3. Our connective tissue is weaker due to the loss of collagen. This includes our tendons, which attach muscles to our bones, our blood vessels and the ligaments surrounding our joints.
  4. Our body's healing process is slower. Age-related changes to our immune system mean our inflammatory responses are delayed, which means it will take longer for our body to heal.

So that was all the bad news... now let's focus on what we can do about it. Because I work with a lot of older people, both in my classes and on our regular walks, there is no doubt that they are all slowing down this whole deterioration process to a remarkable degree. If everyone were to commit to exercise regularly and increase their activity levels, we would all be able to offset so many of the issues that slow down the healing process.
 

How to Avoid Falls

It is a shocking statistic to learn that around 1 in 3 adults over the age of 65 fall each year. Right across the world it is the most common cause of accidental death in older people. How we manage and recover from a fall is critical if the ability to lead a full and active life is to be resumed.

A while back you may recall that Rosemary had a fall and she is adamant that no great harm was done because she is fit and strong, which seriously reduced her risk of breaking a bone. If a fall does lead to a broken bone or severe injury, sadly, the subsequent enforced inactivity means that all our major organs suffer and may lead to complications from which we may not fully recover. 

So, what can we do to help ourselves?
 

Strong Muscles are your Priority

If you have been a bit slack on the old strength training recently then make a commitment today to do at the very least, 2 sessions a week, with as much added resistance of hand weights or resistance band that you can handle. Muscle is our body armour!    

If we suffer an injury and we have a strong 'core' of muscles to start with, we are halfway to recovery.  That's why I put strength training at the very top of the list of exercises for older people and why I include them in my Fitness Challenge every week. Studies have been done on the very old in care homes. After giving residents regular strength training over a period of time, the increase in strength was so enormous that these folks resumed climbing stairs and walking unaided because their leg strength had increased so much! 

Research shows that a well-designed resistance training programme on 2 - 4 days a week successfully increases strength, muscle mass, muscle power and capacity for everyday activity in those over 65. Add to that those wonderful feel-good hormones that are released from exercise and you will be in tip-top condition!

Not all falls are serious but lifting ourselves up again can be challenging – particularly if muscles have become weaker. Take a look at our Getting Up After a Fall and Getting Safely On and Off the Floor videos as these could come in really useful at some time in the future. Have a practise so that you can remember how to get up should the need arise.

It's Never Too Late to Increase our Muscle Health

  • Increase your Protein Intake
    In combination with a good amount of strength work you may need to up your protein intake. Proteins are the master regulators of everything happening in our body. They control the function of all our tissues and organs including our muscles.  Protein not only protects muscle tissue, it restores it too.

    If we are not getting the right amount of protein after our workouts then it will take longer for us to recover. According to a June 2016 review on nutrient intake, muscle tissue becomes less responsive to protein as we age so we need to increase our protein intake throughout the day and preferably at each meal.

    The highest quality protein does come from animal sources e.g. chicken, turkey, beef and lamb with eggs, dairy and fish also on the list. But also, if you eat a wide variety of plant foods, as we recommend to you regularly, then there is no doubt you will be getting enough of all the different proteins that your body needs. So, vegetarians and vegans can be assured that your protein needs can be met if you eat the appropriate foods.
     
  • Take Time to Recover
    In the aftermath of a fall or serious injury, your instinct is to wrap yourself in cotton wool allowing it time to heal. To some degree this is your first port of call but what you should always assess is "what can I do?" rather than "what can't I do?" Importantly, this positive mental attitude (your PMA) will help you recover more quickly.

    Even if illness and injury have left you less active than you should be then try to work on all those parts of the body not affected. One of my regular exercisers recently had a fall at home simply moving a piece of furniture and was not able to walk for several months, but she has still kept up her Pilates to keep every muscle ready for getting back to normal life.

    So it may be that you are currently recovering from an injury or you have a friend or family member who is reluctant to move much until it heals. I hope that, with some encouragement, you will be able to keep moving as much as possible without compromising recovery. There is no doubt it is better than sitting around!

This Week's Fitness Challenge


  1. Add one more Strength workout this week to your usual routine and try adding some extra resistance. Initially reduce your repetitions, but by the end of the week you will find you cope perfectly well with the increase. Those muscles will benefit hugely!
     
  2. Work on your balance this week to reduce the risk of having a fall. Do the Balance Workout from the website 3 times.
     
  3. Strength work needs balancing with muscle stretching. Do the Whole Body Stretch Programme 3 times this week.
     
  4. Don’t forget to go for your 30+ minute daily walk for your heart and lungs as well as leg strength.
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Did you know... 

Vizsla is a breed of dog originating from Hungary. Bred as hunting dogs they are experts at tracking, pointing and retrieving game, especially in the water.

Although they are lively, gentle-mannered, demonstrably affectionate and sensitive, they are also fearless and possess a well-developed protective instinct.

Vizslas thrive on attention, exercise, and interaction. They are intelligent dogs and need a lot of mental stimulation. With proper socialisation and training, Vizslas are very gentle dogs that can be great around children. The Vizsla wants to be close to its owner as much as possible, and it is commonly observed that Vizslas insist on sleeping under the covers in their owner's bed at night!

But we are assured by Rosemary that Vizzi will be sleeping in the kitchen!

And finally...

I totally agree with everything Mary has said regarding the dangers of falling. Taking a tumble really is one of the most common and potentially dangerous incidents that is likely to happen to us and as we aim to avoid them, it adds even more emphasis on the importance of regular exercise.

Another great way to help prevent ourselves from falling is to exercise to a choreographed fitness video as the vast variety of moves in different directions really helps to train our brain to cope with abnormal movements. So, as well as providing an enjoyable workout to burn off some calories to some great music, it helps us to train ourselves to cope better if we should stumble.

Have a great week!

With love and best wishes,

Rosemary Conley CBE DL

LIVE LONGER | LIVE HEALTHIER | LIVE HAPPIER

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