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Phoenix Medicare Made Easy: Your Guide to Retiring Well

Ah, Phoenix! Basking under the warm Arizona sun, although a bit wet and chilly at this time of year. Still, Phoenix’s stunning mountains and vibrant desert landscapes offer more than just breathtaking scenery. It’s a haven for retirees, with its affordable cost of living, ample sunshine, and endless outdoor activities.

But as exciting as this new chapter promises to be, navigating the intricacies of Medicare can feel daunting. Fear not, soon-to-be sunbird residents, for this comprehensive guide will help you understand your Medicare coverage in Phoenix, Arizona, helping you make informed decisions to secure quality healthcare in your golden years.

Medicare Overview

Medicare is a federally funded health insurance for anyone 65 or older, as well as younger people with certain disabilities.

Medicare is made up of four Parts: 

  • Medicare Part A – Hospital Coverage.
  • Medicare Part B – Medical Coverage.
  • Medicare Part C – Medicare Advantage.
  • Medicare Part D – Prescription Drug Coverage.

Each provides different medical coverage and each has its own costs.

Medicare Part A: Your Hospital Lifeline

Living life to the fullest often means unexpected encounters with hospitals. This is where Medicare Part A, your hospital insurance, steps in. It covers inpatient hospital stays, skilled nursing facility care, home health care after a hospital stay, and hospice care. 

In Phoenix, you’ll find an abundance of top-notch medical facilities like Banner-University Medical Center Phoenix and HonorHealth Scottsdale Osborn Medical Center, all accepting Medicare Part A. 

Remember, there are still some costs associated with Part A, such as deductibles and copays, so consider additional coverage options for peace of mind.

Medicare Part B: Your Doctor's Doorway

While Part A handles hospital stays, Part B takes care of the doctors and preventive care you need to stay healthy. From doctor visits and outpatient surgeries to lab tests and medical equipment, Part B covers a wide range of services. 

There is a large network of Medicare participating physicians in Phoenix, from primary care, to mental health, Oncologists, Neurologists, and the list goes on to all facets of healthcare. 

However there is a monthly premium and a copay you’ll need to pay for most services.

Medicare Part C: A Real Advantage

Part C is known as the Medicare Advantage Plan.

This plan is a combination of Plans A (hospital insurance) and B (medical insurance) and usually covers prescription drugs. In addition it may also cover vision, dental and even fitness at a nominal fee.

The Medicare Advantage Plan essentially replaces Original Medicare and Medicare Plan D as most MA Plans also include prescription drug benefits.

Forbes Health has an article with helpful information regarding Best Medicare Advantage Plans In Arizona For 2024.

Your trusted Medicare agent can help you further to understand the available options and find the plan that best meets your needs – but more on that in a minute.

Medicare Part D: Your Drug Prescription Partner

Life, especially after 65, often requires prescription medications. Fortunately, Medicare Part D picks up where Part B leaves off, offering coverage for prescription drugs. 

In Phoenix, you’ll have a plethora of Part D plans to choose from, each with varying costs, formularies (covered drugs), and tiers of coverage. Be sure to compare plans carefully to find one that covers your essential medications at an affordable price.

Medicare Plans: Navigating the Choices

Now, let’s talk options based upon what we’ve learned thus far.

In Phoenix, you have two main choices for your Medicare journey: Original Medicare and Medicare Advantage Plans. Original Medicare combines Parts A and B with the option to add a separate Part D plan, giving you flexibility and control over your coverage. Medicare Advantage Plans, offered by private insurance companies, bundle Parts A and B, often including Part D, and sometimes additional benefits like vision and dental coverage. 

While Advantage Plans can offer lower out-of-pocket costs and extra perks, you might face a narrower network of providers. So you’ll need to check with your doctors regarding which plan they are on. Weighing your preferences and healthcare needs is crucial when making this decision.

Medicare Supplement Plans: Filling the MediGaps

Even with Original Medicare, you might face out-of-pocket costs like deductibles, copays, and coinsurance. This is where Medicare Supplement Plans, also known as Medigap plans, come in. 

Medigap (Medicare Supplement)

If you are enrolled in Medicare Part A and B (Original Medicare), Medigap plans can help fill the coverage gaps in Medicare Part A and Part B. Medigap plans are sold by private insurance companies and are designed to assist you with out-of-pocket costs (e.g., deductibles, copays and coinsurance) not covered by Parts A and B. These plans are available in all 50 states and can vary in premiums and enrollment eligibility. Medigap plans are standardized; however, all of the standardized plans may not be available in your area.

In order to decide on which Medigap plan to choose, it’s important to consider what your budget and healthcare needs are before deciding. You need to consider various out-of-pocket costs, possible restrictions choosing doctors, and foreseeing upcoming health expenses.

While it can feel overwhelming, a Medicare agent can help you make sense of the variety of Medigap plans Phoenix has to offer. Again, more on that in a moment.

Assistance Programs: A Helping Hand in the Valley of the Sun

If you have limited income and resources, navigating Medicare in Phoenix doesn’t have to be a solitary struggle. Fortunately, Arizona offers several valuable assistance programs designed to help qualified individuals afford their Medicare premiums and out-of-pocket costs. These programs can significantly reduce the financial burden of healthcare, ensuring access to quality care during your retirement years. Here are some key programs to explore:

Qualified Medicare Beneficiary (QMB) Program: This program helps individuals with extremely low income pay for both their Part A and Part B premiums. If eligible, the QMB program pays your Part A and B premiums in full, leaving you with more financial security for other necessities.

Specified Low-Income Medicare Beneficiary (SLIB) Program: Similar to the QMB program, the SLIB program assists individuals with limited income in paying their Part B premiums.  If you qualify, the SLIB program will help cover a portion of your Part B premium, reducing your monthly financial burden.

Qualified Individual (QI) Program: This program helps individuals with income slightly above the QMB and SLIB limits pay their Part B premiums. Under the QI program, you’ll receive a partial subsidy towards your Part B premium, making it more manageable.

Medicare Savings Programs: Arizona also participates in the Medicare Savings Programs (MSPs), which offer additional financial assistance to eligible beneficiaries. These programs help pay for certain out-of-pocket costs associated with Medicare, such as deductibles, copays, and coinsurance. 

There are four MSPs available in Arizona, each with specific eligibility criteria and benefit levels. You can find more information and apply for MSPs through the Arizona Health Care Cost Containment System (AHCCCS) website.

Resources for Navigating Assistance Programs:

Don’t hesitate to reach out to any of these resources for further assistance in understanding and applying for Medicare assistance programs in Phoenix. Remember, you’re not alone in navigating the complexities of Medicare. These programs exist to help ensure that everyone, regardless of income, has access to quality healthcare in their golden years.

In addition to these programs, it’s important to consider:

  • Enrollment deadlines: Each assistance program has specific enrollment periods, so it’s crucial to be mindful of the deadlines to avoid any delays in receiving benefits.
  • Renewal requirements: Be sure to understand the renewal requirements for each program you participate in to ensure continuous coverage.
  • Changes in income or resources: If your income or resources change, report these changes promptly to the relevant program to avoid any ineligibility issues.

Working with Agents: Your Trusty Guides

Phew! That was a lot of information to digest. I’m still digesting it.

But as we have seen, and as I have come to realize in researching this topic, navigating the complexities of Medicare can feel daunting. But making wise choices will help secure a healthy lifestyle in our golden years. 

And choosing wisely paves the way to secure healthcare in your golden years. Make your decision with confidence, knowing you’ve considered all the essentials.

Choosing the right Medicare plan can be a labyrinthine challenge. But fear not, Phoenix has a vibrant community of qualified Medicare agents ready to guide you through the maze. 

These experts can compare plans, explain benefits, and assist in enrollment, ensuring you make informed choices for your specific needs. 

So take advantage of their expertise to navigate the Medicare landscape with confidence.

Agent Resources:

Insurance Professionals of Arizona

American Association for Medicare Supplement Insurance

A Final Word

I hope this was helpful. As we age and move on to phase two in our lives, its great to know that we have something we can depend on to keep us up and running. I’m grateful that the government has a program in place, Medicare, to help us out when our bodies struggle to perform as they once did.

And let me add … there is a lot of beauty and opportunity in our state. Let’s try to take advatage and go on walks, do some exercising and eat well. It’s not hard. It may reduce the amount of times you’ll need to remove that Mediare card from your purse or wallet – eh!

Phoenix Medicare Made Easy: Your Guide to Retiring Well Read More »

Girl Exercising

Exercise For Those Who Hate It But Realize They Need It – Part III

Welcome to the Next Level!

Welcome back for the third installment of our fitness series: Exercise For Those Who Hate It But Realize They Need It.

In Parts 1 and 2, we focused on exercises for the legs, as well as an intro into some stretching exercises. 

Today we’re expanding your leg workout arsenal with one more exercise, standing leg curls, rounding out the set for your leg muscles. Next, we’ll delve into two additional exercises: jumping jacks and sissy push-ups. These movements not only target multiple muscle groups but also add a cardio element, elevating your overall fitness level.

And once again – No Equipment Required!

So without further ado … Here we go!

Standing Leg Curls

Standing leg curls are a fantastic way to target your hamstrings and glutes (your butt) while improving stability and balance. And speaking of balance – if your balance is as horrible as mine, you might want to hold on to the back of a chair, your dresser or a wall for support.

(You know, even if you have the balance of a ballerina, I think it would be best to hold on to something, at least in the beginning, to help you focus during this exercise)

The Exercise:

  1. Starting position: 
  • Holding on to your support, set your feet shoulder width apart. 
  • Use good posture: Stand with shoulders back – chest out – eyes forward.
  1. The Movement:
  • Raise your heel toward your glutes, *focusing on your hamstring muscles to do the work.
  • Slowly lower your foot back down without touching the ground, and repeat.
  1. Sets and Reps:
  • Do 2-3 sets of 8-10 reps per leg to start with. It’s probably going to feel like it’s nothing. But just wait until the next morning, then talk to me. 😀
  • Do this exercise 2 to 3 times a week. Then after a week or the pain is minimal, increase the reps to 12-15.
  • You might even get brave and include these with your deep knee bends. But don’t forget to do your stretches – got to keep those muscles soft and supple, and flexible. Refer to Part 1 for ideas.

   *Focus Points & Tips:

  • Close your eyes during the movement, concentrate only on your hamstrings to do the work..
  • Don’t jerk your leg up or drop it on the way down. Pause, before the next rep.
  • NEED A CHALLNGE? Strap on some ankle weights. Do the first set without the weights to warm up the hamstrings.
  • You can do one leg at a time, or alternate legs between sets.
  • Keep your core engaged for better balance.
 

Okay, we’ve made it to the upper body! Congrats, people! 

Again, we’ll start from a safe plateau with Sissy Push-Ups.

Sissy Push-Ups

Sissy push-ups are a variation of regular push-ups – yeah,they’re push-ups for us sissies – push-ups with training wheels.

But when done right, using focus, they can be quite challenging. It’s an excellent alternative and starting point for newbies or those who don’t have a lot of upper body strength – OR for those who want to do some isolation work for chest or triceps.

Either way it’s excellent for individuals working on building upper body strength and mastering the standard push-up. Here’s how to perform sissy push-ups:

  1. Starting Position:
  • Begin on your hands and knees – your hands placed slightly wider than shoulder-width apart, and feet crossed.
  1. Movement:
  • Pivoting on your knees, lower your chest towards the ground while keeping your knees bent and feet off the floor.
  • Press back up to the starting position.

Check it out >Sissy Push-ups

  1. Sets and Reps:
  • Aim for 2 to 3 sets of 6-8 reps. If this is a new exercise for you, you may want to start off doing 1 to 2 sets for the first few times. If you’re relatively pain free after a week, nudge the reps up, and/or sets a few notches.

Focus Points:

  • Keep your body in a straight line from head to tail. Don’t arch or let your back sink.
  • Focus on controlled, even movements. Try not to use your arms to push up. Your arms should only function as extensions to your body. Focus on your chest. Use your chest to press yourself up. Again,close your eyes if that helps you focus. Feel the muscles in your chest doing the work. 

Jumping Jacks

Jumping jacks are a classic, full-body exercise that elevates your heart rate, improves cardiovascular endurance, strengthens bones, your core, and challenges your coordination. 

Jumping jacks was the first exercise I remember doing in elementary school. And it was popularized by the wonderful Jack Lalanne on his TV show decades ago.

Contrary to some, I think it’s the perfect all-around exercise we got. You’re working cardio, your legs, your arms (shoulders anyway)… Wonderful!  And you can change it up, adding kicks, punches – whatever you got. And it’s fun.

      So here we go – ready?

  1. Starting Position:
  • Stand with your feet together and arms at your sides.
  1. Execution:
  • Jump your feet out to the sides while simultaneously raising your arms overhead.
  • Jump back to the starting position.

          Check it out >           Jumping Jacks

  1. Sets and Reps:
  • If this is the first time you’re doing these, or haven’t exercised in a while, do a couple of sets of 8-10 reps. Once you’ve gotten used to them, try to reach 2 to 3 sets of 15-20 reps – keeping a steady flow the whole time.

Tips:

  • Try to land softly to reduce impact on your joints.
  • Maintain a steady pace to keep your heart rate up.

Summing Up

Incorporating standing leg curls, jumping jacks, and sissy push-ups into your workout routine can add variety and intensity to your fitness journey. Remember to FOCUS, using proper form, and listen to your body. 

Stay tuned for more fitness tips and exercises in our upcoming blogs. Let’s elevate our fitness game together!

Please Read

 

The reason why I began these blogs is because I heard from a lot of people who realize they need to exercise,  but either have no time … don’t want to exercise … are embarrassed to go to a gym … or just don’t know where to start – despite the overwhelming amount of exercise videos, books, gyms…

So what’s the answer to this conundrum??

That’s where I come in – because it was a puzzle I was facing. I understand a little of what you’re going through – I’ve been there, and am still there to an extent. But I have a few ideas I wanted to share so we can drop the complaining and excuses, and do something positive for ourselves and exercise! (Diet is another thing, isn’t it.)

This is why I emphasize FOCUS! Because, no matter how much we’re convinced that we need to exercise and to eat well, blah blah blah… Many of us will still pick at it.

Maybe get a little motivated for a day or two. And we feel good  that we actually climbed out of our ditch and did a couple of sets of knee bends during a commercial.

Hang on to that motivation! With the next commercial, drop and do 10 reps of sissy push-ups, then some stretches. Don’t wait until your aching back, or the extra effort it takes to get out off the sofa, or when you struggle having zero energy to do anything … don’t wait until then before deciding to take care of yourself.

Look, I’m not trying to sell you anything. 

I want the best for you. I care about you, and I don’t even know you. But I know who I’m writing this for. So roll out of that ditch, that bed, that couch and stand up. Dig in, mentally, with tooth and nail. These exercises are easy and basic – and effective, if done right and with focus.

You keep up with this for ONLY a week and you will feel, and see a difference. If you don’t, you let me know and give me an ear full.

Now – for those brief moments when we DO exercise, we need to MAXIMIZE the benefit that comes from exercising…

And this is achieved by FOCUSING.

  • Using good form and good posture
  • Making sure only the target muscle is doing the work
  • Not rushing
  • Not overdoing it
  • Staying consistent

When you FOCUS, the minutes you spend exercising will pay off in spades! You’ll achieve 

better results in those spare few minutes!

I want you guys to understand this. Why do you think I didn’t just end the blog after explaining sissy push-ups?

Because I care. And I know how it is. And I want to help!

If you’ve received any benefit from these blogs, please let me know – send me an email, contact me on LinkedIn or Twitter/X.

In the meantime, remember to love the one you’re with, and be kind to others.

Ciao for now.

Your buddy – Roger

roger@rogermaxwellwrites.com

Exercise For Those Who Hate It But Realize They Need It – Part III Read More »

Senior couple exercising

Amazing Benefits Exercise Has On The Aging Body And Overall Well-Being

Introduction

Welcome to my blog! In exploring and blogging about my journey back to exercising, I wanted to take a brief pause to explore the topic of exercise itself, and some of its benefits, especially for those of us declining in years.

I’ve been involved and have held a deep interest in exercise and health, from my youth. But as I’ve researched this particular topic on the effects of exercise , I find that some of the effects exercise has, not only for the individual, but on a society, for the world, is something I hadn’t considered until now.

It’s no longer simply, “Hey! Let’s go to the gym and get sweaty!” or “Let’s go pump some iron!” or whatever. The implications of exercise on the body, or the lack thereof, are huge, reaching into the behavioral activities of a society.

While all of this remains fresh in my mind, this blog is going to be on a lighter note where we’ll be considering the amazing effects exercise has on our bodies, young and old – but especially for the old. Why? Cuz, I’m old … and it’s my blog!

Let’s get started!

Aging, the Unavoidable Journey

Today, we’re diving into a topic that has fascinated humankind for centuries: the secret to staying youthful and feeling fantastic as we age.

Aging is a natural process, a journey we all go through in stages. From birth, we grow up and reach maturity. Then, we embark on the path of growing older, with a tapestry of beautiful and not-so-beautiful experiences and memories.

As time passes, as we live through those experiences, our bodies and minds undergo changes. But that doesn’t mean we can’t age gracefully and comfortably.

Exercise and the Aging Body

Alright, let’s get down to business. How does exercise help us in the anti-aging battle? Well, the benefits are more than just skin-deep. But let’s start there, with the basics, then dig deeper as we go.

On the Surface: The Beauty of Exercise

Exercise not only helps you feel great on the inside but also enhances your outward appearance. When you engage in physical activity, you’re promoting healthy blood flow, which nourishes your skin cells and gives you that post-workout glow. 

Regular exercise can also reduce the impact of skin aging, such as wrinkles, by increasing collagen* production, improving skin elasticity, and combating the effects of oxidative stress.

You just look good as you age.

* What is Collagen?

Collagen is the protein responsible for maintaining skin elasticity, which tends to decrease as we age. However, exercising regularly stimulates collagen production, helping to reduce the appearance of wrinkles and sagging skin. Say goodbye to expensive creams and hello to a natural glow!

Exercise Benefits Below the Skin

* Muscles

As we age, it’s common for us to lose muscle mass naturally, which can result in feeling weaker and less agile – impacting our strength, balance, and mobility. And the older you become, the harder it is to recover. 

When we reach the age of around 50 years old our ability to produce muscle begins to decline, becoming more pronounced as time goes on.

Fortunately, regular exercise has the power to slow down this natural decline. By incorporating different types of strength training, such as weights, resistance bands, or bodyweight exercises, you can effectively build and preserve muscle mass, helping you maintain strength and vitality as you age.

And when you’re physically stronger, everything you do seems so much easier.

* Bones

Exercise plays a vital role in strengthening bones, reducing the risk of osteoporosis. Osteoporosis is a condition that causes bones to become weak and brittle, increasing the risk of fractures and injuries.

Weight-bearing exercises such as resistance training, walking, running, or dancing, significantly enhance bone density. This means you’ll lower your risk of encountering that “O” word as you age.

* Heart

The heart is the engine that keeps us going, and exercise is the key to keeping it in top shape. Regular aerobic exercises like walking, swimming, or cycling improve cardiovascular health, reducing the risk of heart diseases and promoting longevity.

* Brain

Regular physical activity has been linked to:

  • Improved cognitive function
  • Memory retention
  • Thinking skills and decision making.
  • Promoting the growth of new brain cells.

As well as reducing the risk of Neurodegenerative diseases like Alzheimer’s.

Exercise is like a workout for your brain – it keeps it sharp and on its toes! 

This alone is enough for most people, as myself, to get serious about exercise. When your brain isn’t functioning at it’s best your whole body won’t be either. I think most of you know this!

Mood and Overall Well-being

In today’s crazy world, stress has become a common companion for many, including myself. And as we age we become more susceptible to mood swings, anxiety and depression.

Exercise can help to improve mood and reduce stress levels, and can help to keep our minds and bodies healthy and improve our overall sense of mental well-being.

Physical activity triggers the release of endorphins – the “feel-good” hormones, which act as natural stress relievers and mood boosters.

I believe the lack of mandatory proper exercise in our schools is contributing to the madness going on today, especially regarding depression and anxiety in our young people – and in the not-so-young, for that matter. But that’s a topic for another article.

Exercise Benefits At A Molecular Level

Exercise can affect our cells at a molecular level. It promotes the production of antioxidants, which help combat oxidative stress and inflammation – two culprits responsible for aging at the cellular level.

In exploring this topic I found a research paper from the National Library of Medicine, entitled “Cellular and Molecular Regulation of Exercise—A Neuronal Perspective“. However, only the abstract portion of the report was presented. It reveals how the positive effects of exercise affects our body’s functioning.

It was a bit tough to read so I summarized:

When we exercise, various changes occur at the cellular level, leading to the regulation of multiple systems in our body. 

These changes contribute to:

  • improved energy metabolism
  • glucose regulation
  • insulin sensitivity
  • neurogenesis (the process by which new neurons are formed in the brain), 
  • synaptic plasticity (the ability of neurons to modify the strength of their connections and is an important neurophysiological process involved in brain networks development and reorganization after damage)
  • and overall well-being of both our body and brain. 

That was the simplified and severely edited version of the report’s abstract. There has been much research on this topic. Suffice it to say, the molecular benefits of exercise are significant.

Another Report I found interesting: Working Out: The Molecular Biology of Exercise, by Joel C. Eissenberg, PhD. In his introduction he says: “Exercise increases the expression of key adaptive genes and promotes the secretion of molecules that signal adaptive responses in various tissues and slows age-related decline.”

He goes on to describe how exercise affects the mitochondria (pro and con),which provides energy in our cells, and biosynthesis. He also discusses different types of exercise and considers,“Is Exercise Medicine?”

Check it out. I found it very interesting and easy to digest.

* Metabolism

Exercise can help to slow down the metabolism, which can help to prevent weight gain. As we age, our metabolism naturally slows down, but regular exercise can help to keep it running at a healthy pace.

Feeling sluggish and tired?

Exercise increases your stamina and improves oxygen flow, leaving you feeling energized throughout your day, as it revs up your metabolism, increasing your energy levels and combating fatigue.

* Immune System

Moderate exercise can help to improve the function of the immune system, which can help fight off infections such as Influenza, Covid-19, and RSV (Respiratory Syncytial Virus).

In Conclusion

As you can see, the benefits of exercise on your body can have profound affects on aging whether it’s strenghening your immune system, helping to fight off Osteoporosis, muscle deterioration, your brain’s ability retain memory, maintain clarity of mind, or warding off Alzheimer’s.

This was a just a simple list of benefits exercise provides and not even a complete one. I made a few comments, quoted a couple of articles… I didn’t even touch on topics like heart disease, stroke, type 2 diabetes, or cancer.

There is a lot more. It’s not a fad, or hype. And exercise is relatively easy, and it doesn’t have to take a lot of time out of your day – a few minutes a week. Check out my blog: Exercise For Those Who Hate It But Realize They Need It. You’ll see. 

I realize that this topic has been written about a zillion times already, whether for old guys like me, or our youth, or how it may help our mental health, suicide and obesity epidemic plaguing our country. Hopefully someone will take notice and take it seriously.

Exercise, health and well-being means a lot to me, and now that I’m old, anti-aging has become a favorite topic as well. I hope it means a lot to you as well. 

Remember, it can help bring back that glow! Making you look and feel prettier! … or handsome.

That’s all for now. I hope you enjoyed reading and learning, as much as I did researching.

If you liked this, share it with a friend, and drop me a line.

Remeber to be kind to others. Love the one you’re with!

Ciao for now!

Roger

 

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Man with weight who doesn't want to exercise

Exercise For Those Who Hate It But Realize They Need It – Part II

Introduction

Welcome back! If you are new here, I recommend checking out Part 1 before continuing. In Part 2, we’ll move on to the next exercise and how to incorporate that exercise into our first – knee bends.

Knee Bends and Dealing with Soreness:

How are you doing with your knee bends? Feeling any pain in your joints or muscles: some in your muscles, a minor discomfort in your joints? This is normal.

If the soreness in your joints is extreme, or you’re experiencing sharp pain, and pain medicine doesn’t help, stop completely. Wait until the pain subsides completely. This may take one or two weeks. If it goes beyond that, check with your doctor.

Otherwise, let’s move on to the next exercise.

Next on the agenda: Calf Raises

Calf looking back.    No! Not that kind of calf! 

A woman's calves          Yeah, those are them!

The calf controls the movement of the foot, and is made up of three muscle groups: the Gastrocnemius, the Soleus and the Plantaris.  While each muscle group serve separate function, together they allow you to point your toes, help you walk or run, and help you maintain balance when you’re standing.

While Knee Bends target the thigh (quadriceps), calf raises target, the ahh… Oh yeah, the calf muscles.

Performing Calf Raises

Performing calf raises is rather simple:

  1. Stand with your feet shoulder-width apart. Maintain good posture with your shoulders back, head up, and eyes forward. Note: Use a wall or the back of a chair to assist in maintaining balance.
  2. Rise up onto your toes, attempting to bring your heels as close to your calves as possible.
  3. Hold the position for a moment, then lower your heels back down to the ground.

Remember to Focus: Try closing your eyes. Feel your calf muscles tighten at the top of the movement and relax at the bottom.

Sets and Reps: Start off doing one or two sets of 10 repetitions. See how that feels.

If in a day or two your calves feel fine, crank up the reps to 15 or 20. Then if you’re still pain-free after that, and have little or no problem walking, take the next step.

Instead of increasing repetitions, increase the number of sets

Your calves can take a beating. You use them constantly. How often do you move your foot or stand or walk? So you may be suprised if you can knock out 30 or 40 reps without stopping. But again, don’t overdo it. Start off slow. Test the waters before you jump in.

Fun Fact: Also being exercised is the Achilles tendon. It’s a thick tendon which connects the gastrocnemius and sloeus muscles to the heel.  Calf raises not only stregthens this tendon, but also helps to relieve pain, and reduces stiffness. 

Calf Raises: Alternate Techniques

Try this exercise by holding onto or resting your forearms on the back of a chair- or even the foot of your bed. You will notice that the change of positioning may make it feel easier to perform.

  1. Start out with 10 repetitions, see how that feels. If your calves start cramping, stop. Rest for a minute, stretch them out*, then try again.
  2. Try resting the balls of your feet on the edge of a step, allowing your heels to dip lower. This provides greater range of motion, which allows you to work more of the calf.

Calf Stretches

After finishing your calf workout, you should stretch those babies so they don’t tighten up and cause cramping. Believe me, one of the last things you want to do is get a charly-horse in your calves. So here you go:

Calf Stretch

  1. Stand facing a wall, with your hands placed on the wall at shoulder height and your feet hip-width apart.
  2. Step back with the leg you want to stretch.
  3. Keep that leg straight and your heel firmly on the ground.
  4. Lean forward, bending your front knee while keeping your back leg straight. You should feel a stretch in your calf muscle.
  5. Hold the stretch for about 20-30 seconds, or until you feel a gentle pull in your calf muscle.
  6. Repeat the stretch on the other leg.
  7. Perform multiple repetitions of the stretch, gradually increasing the duration of each stretch as your calf muscles loosen up.

Avoid bouncing or jerking movements during the stretch and remember to stay within your comfort zone. Like with any exercise, stop the stretch if you feel pain. 

Note: 

  • If you don’t like standing in front of a wall, try holding on to the edge of a counter.
  • Also, you may have to readjust the placement of your feet to get a good stretch – make adjustments until it feels comfortable.  
  • Your feet should be facing forward. However, turning the foot a few degrees inward will target the outside of the calf and vise-verse.

It’s important to note that you should always stretch within your comfort zone and avoid bouncing or jerking movements. Stretching should be a gentle, controlled movement. If you experience pain or discomfort, stop the stretch.

So what about, “No Pain, No Gain”?

I’m glad you asked.

Understanding the “No Pain, No Gain” Principle

The point of exercising is to improve and maintain one’s fitness.

Whether one wants to simply maintaining their fitness, or wants to hulk-out and  boost their strength, muscle size, and stamina, the “No Pain, No Gain” principle remains the same.

In order for a change to take place in your body, for good or ill, a change has to happen.  

To improve fitness, one must exert more stress upon the muscle, beyond the point of what it is accustomed to.  Or you’ll get NOTHING.

Let’s say your daily life looks something like this:

  • You drive to work (sitting in your car or bus …),
  • then, you sit at your desk for 6 or 7 hours,
  • then drive or ride home,
  • then sit down for dinner,
  • then move to the living room (unless you ate in the living room) to sit on the couch and watch television until bedtime – at which point you’d be lying in your bed.

Does this scenario pretty much describe your daily activity? It does for many people, including myself, or at least it did.

In order for your fitness to change for the better, you need to make a change – for the better!  

  • Take a walk around the block a few times a week.
  • Jump up and down 10 or 20 times every other day.
  • Get an adjustable desk, so you can stand at your desk.
  • Drink water instead of sodas or sweet drinks.
  • Drop to the ground and do 5 or 10 sissy pushups before you go to bed.
  • Stand on your head in a corner somewhere for 5 minutes. (ok maybe that will only give you a headache…)

These aren’t ground breaking activities, but your body is going to sit up and take notice, if this is new activity.

The pain here is mostly mental. The small amount of energy your body is going to exert won’t be as painful as the pain you’ll suffer in later years, by doing nothing to change your slothful lifestyle.

OK. I admit. That was harsh. I appologize. But I’m preaching to the choir here. Sometimes I need to be slapped to wake up to the harsh realites in my life.

Maybe you are a busy person who can’t fit exercise in their crazy lifestyle. You work 12 hours a day, and your tired as a dog and just want to eat and sleep. I get it.

Tell me. During those 12 hour days, do you ever go to the bathroom? How long does that take, a couple of minutes? Do you think you can slip in 10 or 15 minutes of spare time to do a couple of sets of calf raises, or sissy pushups, or knee bends? Maybe one set of each?

It’s takes minutes!

And the more you focus, and use proper form, the beneficial effects will shoot through the roof!  Your body will change, grow stronger, and last longer to adjust to these new minutes long activities. Trust me!

Shifting Gears

The Problem With Pain

I’m writing these articles mostly for people like me, advancing in age and striving for a pain-free life as they proceed down the inevitable downward slide into the inevitable.

But this doesn’t mean that younger people are not susceptible to joint or muscle pain or damage because they certainly are.

Some pain after exercise can be a sign that your work was profitable enough for your body to take notice and adapt to the extra strain you’ve put upon it. Which means strengthening, growing, and fortifying your muscles, bones, joints, and sinews. It’s repairing and preparing itself for the next time it’s subjected to such rigors!

Then there is pain that stays at the same intensity for more than a day, or two days. That’s called an injury! At least that’s what I call it.  It means I did too much. It also means that it’s going to take a longer time to heal – to recover. Meaning, no exercising, at least where that muscle is being used.

Importance of Repetitions

Repetitions,or reps, play a vital role in muscle growth and strength development.

But how do we decide how many reps for a particular exercise?

For muscle to grow, get stronger, last longer … you have to stress the muscle to a point beyond what it’s used to. The last 2 or 3 reps should be the most difficult. The previous 7 or 8 reps only serve to bring the muscle close to failure.

Doing so, you are changing the level of what the muscle is used to handling. The exercise is actually breaking down the muscle tissue itself. So your body adapts by repairing the damage, strengthening the muscle, and increasing its size and density. It’s healing and preparing itself for the next time it’s subjected to that level of stress.

  • If your goal is to maintain endurance, the number of reps will be higher, with lower resistance.
  • If your goal is to gain strength and muscle mass, the number of reps will be lower, and the resistance level higher.

You may have heard of the terms “bodybuilding” or “body sculpting”. By altering the number of reps and resistance levels, you can shape your body like a sculptor crafts a masterpiece or a builder designs a structure.

For me, and possibly for you as well, my goal is strength and endurance: to get up from the floor, to go shopping, walk my dog, go to the park, and maintain a sustained level of energy throughout my day.  

Right now, both my thighs and calves are weak. So I will need to strengthen both.

Strengthening Thighs (Quadriceps)

When you have reached the level where you can perform two or three sets of knee-bends for 10 or more reps, it may be time to try deep knee bends, while reducing the reps. Lowering your body past the sticking point, beyond horizontal (refer to Part 1), before returning to a standing position.

I suggest you start off by substituting one of your sets with the deep knee bend. And if you need to hold on to something, that’s fine. Again, like I alluded to in the previous blog, the area where the muscle is being stressed changes through the movement – from start to finish.

(A goofy perception of mine: I think of my leg muscles like my arm muscles, but opposite: My leg biceps is my hamstrings, and my leg triceps are my quads, and my calf is my forearm.)

Now – when you perform a knee bend, from the standing position, the initial stress is where the muscle connects at the knee. As you lower yourself, the stress moves up along the thigh.

When your thighs reach horizontal to the floor (the sticking point) – which I strongly suggest they do not – the central part of your thighs (and your knees) are bearing most of the load.

As you pass the sticking point, the stress continues to your upper thigh.  So if you want to exercise your whole thigh, you need to lower yourself from standing, past horizontal, then back to standing. Always use proper form (focus), with smooth, even motion. That’s the goal.

Strengthening Calves

Like your forearms, calves can take a beating before breaking down – relatively speaking. I should say… your calves and forearms can take more of a beating than other muscle groups. So don’t be surprised if you can do 20 or more reps without stopping.

Because they are so tough, you’ll have to work them harder and longer to get results. Here are a couple of ways to do that:

  • More reps.
  • Tighten and hold your calves at the top of the movement until you feel a burn.
  • Place the balls of your feet on a step, or something that raises your foot off the floor. This will allow your heel to drop below level at the start of the motion, working the whole calf.
  • Add resistance.

One way to add resistance is to perform a technique Arnold Schwarzenegger made popular back in the day. And it’s fun for the whole family! It’s called Donkey Calf Raises.

  • Bend over and rest your forearms on the bed or a table.
  • Then have one of your kids or a friend sit on your back as if you were a donkey.
  • Then do your calf raises!

Talk about burn!  

Incorporating the Two Exercises

Real Quick!

I made mention of how I was going to talk about incorporating knee bends with calf raises at the beginning of this talk, and haven’t mentioned a word of it until now!

All I wanted to say was, as you rise up to a standing position when performing the knee bend, continue past standing, and into to a calf raise.

You’re grouping the two exercises into one movement. I would still perform each separately, but adding the calf raise at the end of your knee bend will prove to be a nice touch – the cherry on the top!!

Summing Up

Okay, I think that was pretty good for today!  We learned a few new things, added a few new challenges, which I’ll need to remember to do.

Take it slow and even. Use proper form, or at least strive for it – it will come. Don’t worry too much about doing a lot all at once, but also, don’t slack off, keep it up. Keep up a routine. Make a promise to yourself – 5 minutes every day, 15 minutes every day, when I get up, before I go to bed – whatever. Then stick to it!

Five minutes every other day before bedtime!

10 reps of knee bends between commercials!

Again, I’m preaching to the choir! You and I are in this together!

I’m devoting a lot of time on the legs, people, because they give us so much!

Mobility:

  • Walking around the block
  • Riding a bike
  • Jogging
  • Dancing
  • Jumping
  • Shopping
  • Bending
  • Standing

Cardiovascular health: doing most of those things, only faster. Strengthening your heart and improving your circulatory system.

What would you do if you lost your legs?

My son did. And it’s more than devastating.

So now you have exercises for your quads and calves.

Always remember to Focus! 

Spend those few minutes of exercise, using proper form, so you’re not wasting your time. We’re taking care of our Founding Members. Let’s do it right. Serve them right and they will serve us right, for a long time!

That’s it for this round.

If you enjoy and think this information may be helpful to others, please share it.

If you have questions, drop me a line, and please include the word “blog” in the subject line.

Remember: Please be kind and love the one you’re with!

Ciao until next time! 

Roger

Exercise For Those Who Hate It But Realize They Need It – Part II Read More »

Contact Me: Roger@RogerMaxwellWrites.com

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