and she has some amazing experiences in our life and one thing we spoke about was in terms of just ruth is resilient you know you could just tell she she does not let anything stop her she and be as healthy as she's been to tell me a little bit about your regular your exercises because your physical therapist i am so miserable service but i still like to work i like to teach and i like to exhibit i just  speak my body works along with my speech if i talk about a particular type of movement if i talk about a movement that will be damaging i participate with my own structure and i find it very sometimes very fatiguing and very exciting and yet i feel very innovated because i feel that i've brought some of the experience and when you weigh do you learn more and the longer you live the more you learn so the more you can pass on and i find it very very exciting and if i'm teaching people who are going to be working with people my age who need to be treated and brought back to function the is i can show them what they do and having a positive outlook instead say all this hurts or that hurt they start crying in front of you and what that's not very productive right so if you try to engage them in areas that they will get pleasure in saying oh i can do this oh i can do that and wait now maybe i can do something else maybe i can increases slowly surely with good good posture good speech spiral and there's somebody yes and you know and if somebody does something good to give them recognition for it and not just sit there and feel sorry for themselves because it's not productive it's not and and if  that's an aspect of building resilience and having a positive attitude you know there used to be there used to just so you know it's good to have a positive attitude or read a book in the past it was nor of its appeal the power of positive thinking but recently from you panders put a whole life you know there's no challenge is no actually the challenge is in moving over an obstacle which you know is safe and somebody to help teach you and to have the strength to do it means you should be exercising yeah and the daily exercising can be something as simple as standing up i think because i don't have too much room to sit i stand up in it sometimes and i find a very good night to move back w back and forth to the to the toast the robin to the microwave and take what i like and make choices that i like it enjoy enjoy something and let somebody know that i feel happy about it you know that kind of thing that's why i'm meeting mark and listening to him and then meeting his parents and then it was such a gratifying was it was a gratifying time and i i couldn't wait to come more about your social connectedness like how are you in the social world in the social world you know it's interesting i live alone now ok ok but and i don't sit and watch television because  not communication to me read when i go out i can go shopping and where do i like to shop now i like to go to target why do i like to go to target thought for the bargains but i like the staff there i couldn't ask them for their assistance i i like the people who shop there i can talk to them and talk about tea this looks good this smells good i think of where we try this what have you tried it yet and i end up in the conversation with them and sometimes a relationship and sometimes lately because of an incident that i had i use a cane and i started out with the walker and now i have the cane and when people see an older person they immediately want to do things for them and take away their independence and they say well can i go to the help you with this can i help you with that and my comment is don't do for me what i can do for myself because the less i do the less i'll be able to do when i need your help i'll ask for it and i'll take the about that that is not and how often do you with the social aspect of it how often do you recommend it's more like i said it's really variable it depends on the person you know when ruth tells me about her social connections you know she tells me she goes to the theater she join shoes are involved in a group at the senior center she goes to the library all the time she goes out so you know that for her that works you know but you know there's a there isn't a certain number of connections or earth is in a certain amount of clubs it's just that for each of us when we need it to some extent i think understanding the person ruth is an alcoa person and she does like to connect with people so for her that works right but for people that might be a little more introverted but again just reaching out to one person or you know a week track from elementary school ok right through high school university and so on but when i came to the states i discovered there were masters athletes and what that is is t so so then i started competing more again because there was a venue for me to compete so retired from competitive track back in the u k because i didn't have any masters running and i was getting a little bit too slow to run with twenty year olds so but then once i got here and i was in my thirty's i started running master's tracks i started running in the different age groups that you know how often do you r more right now my goal is usually to run twice a week and work out twice a week running and two times with weights in the gym so when i was in my forty's it was more like six days a that's in fact i know mark because he's being treating the matt who i work out with and i've always found that to be i've done my best when i've had somebody to  i was studies that show there are studies that show that we get better results and we have better compliance when when we're you know we're comfortable lives i run faster when i run against him also he'll call me up and say you're able to run and tuesday has already was working out with a whole bunch including olympic athletes at princeton and again that was the thing you know i was having the camaraderie that's important all the bodies had it and you know that it's always been good but one of the things we don't working you know and then there were important for him when he finishes his regular his work he goes to the gym he works out comes back and then health works out and comes back and it's part of his life and that's great and  they set goals and i think that is a major having that control like that you know almost like we call it internal locus of control that they they can affect their outcomes they can affect their health by how they train i think that is something very admirable and you know the fact that they've been so consistent you know you know he says you know maybe four days a week and when he was running a number of years back maybe it was five six days a week that takes you know a lot of dedication and and resilience you  battle to even the small injuries battle mood changes all these things and and that's why you know it's so important that you know we do it with with people in that because we all their states we wake up and we're like you just don't feel you don't have that drive right but by having a do it after a bit of a layoff it hurts and you know you're expecting him to hurt you know it's going to hurt and you know it's going to be a few weeks before it stops hurting and you've got to be careful with how you get into it but also you have to get into the rhythm so it's important not to have long periods when you don't do it because then it will be you know be tough to get back in and it's a good example also of how dr felt and the other in terms of dosing how much he exercises to get to get back to a certain level intensity in order to achieve our goals and again it doesn't matter what age were at we can push the awful up we can challenge older adults with weights with speed a lot of time to get it out of fear then we that we don't do that we don't challenge them and i think you know that's that's very important message that we're trying to spread is that no matter where you're at any age you know the same principles apply and we just have to realize that you know all does not equal weak and  know anybody can make gains if you're dedicated motivated and and sometimes we need help with that and that's why you know having a friend or having a provider or somebody there that helps improve your consistency your compliance because they should they shouldn't say oh you have steps get rid of the step around i will teach you i will work with you i will strengthen you your balance your strengths and look at how good it feels to have achieved that right now no ruth will be the first challenge the body but but how do you how do you because i know in speaking to other only other people here we've been here they you know there are certain things that are very scary to them there's a lot of fear and being alone living alone having to do things alone so how do you do that how do you empower someone who's lived their whole life and i think they know everything how do you do that how do you empower them to say i can do what i will can do it to work in a group and not to work a lot in other words i live alone but i go to a let's say the yoga so now spokes of the of your which is a wonderful oh now they have developed a cheerio good exercise program so it's yoga on a different level and then you get the balance back you get the relaxation back you get the range of motion that slowly gently and to work with people who have a positive attitude that i think is the most but that's an issue with  explaining to them that there or but they have resilience that they can do the human body is amazing the things you know that we can do with how much our body can withstand yeah that's what we have to teach people is that our bodies are strong you know and you know in that we try and do thin so i find very interesting to put them in front of the mirror and look at look at your past you look at the way you're leaning and you don't even realize it and and you know you thought well you you're correcting this person in the felt and you mentioned earlier that you run basically your entire life so how was that was that pretty much pretty much so how has that now as you're getting older how has that affected you is it is it more like a mind thing like is it like i am so used to doing this i get up every day it's like a job right i get up every day and go to work or is a more something that you kind of have this ask you something to do well it's a prior little bit of a quality life i mean when i was an undergrad i'd come the lab i'd been in the lab all laughter knew and then we go out for a workout we go out for a run for about an hour or so and you didn't think about work for that hour you're thinking about something else you're thinking about running  it's not recommended to do it right before bed because that kind of revs our body up and we want to kind of burn our body down so it is not recommended you know caffeine before bad call before you know exercise before but you know those are things we can do but you know we have to be mindful of the time that we do that and again exercise is definitely a major promoter of sleep and that's you know again it's how these elements interact like we're talking about movement and recover and sleep and it just shows you you know again by by moving you're go breathing you know just using good sleep hygiene you know it's all important because you know it's tough because our bodies recover when we sleep so if we don't get that sleep you know if it leads to chronic disease and you know whether it's heart disease or diabetes or they're all linked so it's really important i mean when i used to work out in the evenings you know i'd work and then i'd have a meal then there'd be a few hours before i go to bed and be in that sort of o intervention you know at the right time to the right person that's really what it's all about you know it's not a one size fits all it's a lot of what we call it is a complex system it's not a program that we can so you know do all these things and you will be healthy like we have to just just pick one element and just get started and i think that's the message a message of hope positivity that strength that we all have it within us and just you know helping talking to your doctors your physical therapist people that are invested in your health made about how do we do this how do we apply this in a practical you know sort of setting and again it's just picking one and it's finding what's important that person and what they're ready to do which was about readiness to change is a really big thing some people are not ready to change their diet right so maybe they're ready to exercise or maybe they're ready to go to sleep a little earlier but just meeting people where they are and starting the process and saying that you can do this so that when you have a patient who's lived their life i think  something extremely powerful to keep them where they are at that certain level of function maybe they even have pain keep them there so that they can do what they're doing but just starting with that first step and if it's just moving let's just get you moving l et's just work on getting you up whether it's coming to physical therapy meeting with a friend at the gym whatever it may be just standing up from a chair just getting started and if you have questions that's where health care providers you know that's what we're here for we're here to help people that's the most important thing and try to help people before that happens if it happens we are here right we can pull people back you know it's a it's a team approach it's not just us it's the patient it's the family members all these all these groups they're all invested in helping people be healthy but obviously the earlier we get the message out in the earlier with any age with any age we can work with healthier older adults thank you from where they're at and that's a great thing  know but it really depends and i think just to give people hope and so you know we can improve we can see improvements in blood pressure heart rate just from starting to exercise so little things can make big improvements in mood you know in mental house i have the radios and some music or some news or something but seeing pieces stood together seeing of color join a color or a shape join a shape and you get that