Fitness After Fifty

Fitness Apparel That Supports Aching Joints and Muscles

 

Exercise isn’t all about lifting weights or logging miles on an exercise machine.  It is about having fun and getting a sense of pure enjoyment while you are at it.  Joy gets tempered a bit when you are over 50 due to aching joints and sore muscles.  The spirit is still willing but sometimes the body drags its feet a bit.

 

I love biking, hiking, playing tennis and even running but darn it, my legs hurt and I know I am not alone here.  It didn’t take long for me to be drawn to the article by Dan A. Nelson (NWWeekend, Seattle Times on Thursday, June 11, 2009), about outdoor apparel designed to support achy joints.  What a great idea!  I am already wondering if this idea could be expanded to everyday garments.

 

Opedix (www.opedix.com) has come up with an idea for running tights that have a knee support system.  A non-stretch fabric wraps in bands around the knees and acts like a brace by keeping the joint properly aligned.  It is designed to support the outside of the knee and decreases the stress on the knee joint.  The ad talks about reducing pain, increasing joint function and increasing joint stability. The fabric is breathable, has moisture wicking properties as well as being anti-odor and anti-microbial.  They also make a Posture Shirt that is useful for painful shoulders and back.  The author of the article mentioned that he also found the shirt comfortable when working on writing projects as it contributed to better posture while hunched over the keyboard.

 

 

 

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Dealing With Setbacks

 

The idea of an exercise program at age 50 and beyond is geared toward getting you to be active for the rest of your life.  This means being a drop-out or succumbing to setbacks is not an option.  You already know, from experience, that everyone who has ever started an exercise program has had difficulty staying with it at one time or other.

 

If you find that you have not been physically active for at least 7 days you are experiencing a lapse.  Think about why this has occurred and think about what you are going to do about it.  Try to keep your lapses short and get back on track as quickly as possible.  It doesn’t take very long for a lapse to turn into an excuse or a habit, and there you are again.  Don’t be too hard on yourself though, because having a lapse in physical activity is quite normal.  I don’t think we need to make a list of reasons of why we have lapses, because we all know that any old excuse will do.

 

“Fitness After 50,” by Walter Ettinger MD lists you some acceptable reasons for minor lapses:

•  If you get hurt
•  If you get sick
•  Family responsibilities interfere with activity
•  Pressing social engagements
•  Work
•  Travel and/or vacations

 

Well that certainly gives you plenty of opportunity to slough off doesn’t it?  Well, being ill is the only one that gives you more than a day or two grace period, according to Dr. Ettinger.  If you get hurt you can resume activity as soon as the pain improves and then modify your activity to protect the injured part.  You can take time off to care for a family member, but you need to factor in taking care of yourself too. The world isn’t going to end if you sneak in a few minutes of activity here and there, so get a babysitter and take a few laps around the block.   If you need to be involved with social activities you can ask your friends to do something physical with you.  If you are busy at work it is more important than ever to build in some time for yourself.   If all else fails you can get up a little earlier; your body will thank you.  If you need to travel; find a hotel with a fitness center.  If that isn’t possible take a pair of walking shoes, or pack an exercise video complete with resistance bands and work-out anyway.  If you are on vacation you can make it an active vacation or take exercise videos with you or climb stairs or sightsee.

 

So, no excuses, but if you have fallen off the wagon it is important to get back on

track quickly.   The faster you get back to your routine the more likely you are to succeed this time.   Renew your focus, find a support group, identify what leads to lapses, find new and interesting ways to achieve your goals and reward yourself for getting back into the picture. There are more ways to make exercise a part of your life that going to the gym.  Remember to have fun, play a sport, master a new activity or revisit an old one.  Dance, join a fitness class, or pursue active hobbies.  Put exercise on your daily calendar, dangle a carrot, make it a habit and take those lapses in stride.  A lapse does not make you a bad person.

 

 

 

 

Sporting Activities for Older Adults

 

In light of the fact that professional athletes are pretty much over the hill by the age of 40, you are probably thinking that you are too old for sports.  Not necessarily so, you can be involved in many sports and recreational activities throughout your lifetime.  You many even have heard of the Senior Olympic Games which highlights events from basketball to race walking.

 

Many of you are not now or ever have been of Olympic Games caliber, but that doesn’t mean that you can’t enjoy sporting activities as a fun way to stay physically active. The energy that you expend through play can help you improve on your overall fitness and because you are having fun, it doesn’t seem like exercise at all.

 

As people get older they tend to become spectators instead of players and they say it is because the risk of injury is too high.  It is true that each sporting activity carries a certain amount of risk, but you can slip and break a bone walking to the mailbox and that isn’t even a good conversation piece.  The level of risk varies in proportion to your speed of movement or the likelihood of falling down.  Walking or golf are pretty safe while skating or skiing may be categorized as “not so safe.”

Risk is relative and depends pretty much on the level of your skill, your overall physical conditioning, and the level of experience that you bring to the game.

 

Find a sport that interests you and then evaluate your motivation, skill and conditioning.  Some people enjoying competition and others do not.  If you do not like competing against others you can compete with yourself.  It is perfectly fine to walk/run in a charity race where your only goal is to finish the race, get the tee shirt and feel good about yourself.

 

What sport is for you?  Do you have some dormant skills that you developed years ago and would love to get back to?  Did you play tennis, swim competitively, play golf, hike, bike or dance and just haven’t done so for years?

Are you in good enough shape to take some lessons or do you need to get involved in some conditioning and weight loss activities first?  Is your risk of injury relatively low?  Do you live close enough to a club or activity center that you can play often?  Do you have or can you afford new equipment (my tennis instructor teased me gently about my 20 year old racket)?  Can you afford the cost to participate?  Would you enjoy the social aspect of the sport?

 

As you focus on the strategy and tactics of the game you begin to relax and find that you are enjoying the process.  Participation in a sport is an excellent way to reduce stress while increasing self-esteem and personal satisfaction.  If you share a sports interest with other family members you can plan vacations around sports and recreational activities.  It is a great way to meet new friends and enjoy the companionship of your immediate family.  The love of exercise and competition never dies, you will still find that you strive to do the best that you can in every athletic endeavor.  Although some seniors still compete in team sports, most pursue individual or partner activities.  Strength training is an excellent way to condition for sporting activities.  The goals being to avoid sports related injuries and strengthening the muscles that are most involved with your sport.

 

 

Exercise For Seniors/ The Fun Element

 

It is hard to maintain an enthusiastic attitude about anything as mundane as exercise.  It doesn’t take long before exercise begins to feel like work and you harbor feelings of guilt if you even think about missing a session.  This doesn’t mean you are a bad person and you aren’t alone if you feel this way. It is no secret that half of the people who start an exercise program abandon it after 3 to 6 months. Even if you use a personal trainer, exercise with a group, or are lucky enough to find an exercise partner, it is difficult to hang in there if you don’t enjoy it.

 

A friend of mine and I walk our dogs on a combined walking/biking trail once a week.  We walk briskly and manage to solve all of the problems of the world at the same time, but the highlight is in seeing a group of elderly gentlemen bicycle by on a daily basis. We know that they are out there every day because we pick different days, and they are always out there wearing sweatshirts or tees that read “I am probably too old to be doing this.”  Well, obviously they aren’t because they always have a smile on their faces and it is easy to tell that they are having a good time.  The point being that you can make your physical activity enjoyable by adding the element of fun.

 

Focus on making physical activity fun.   Remember to smile, talk to people, buy a tee shirt with a cute saying and keep in mind that you are doing something good for yourself.   Experts recommend that you do at least one thing each week to add some fun to your routine.  Play sports (it really is still fun, even if you have to ratchet down a notch or two).  Hone a skill; take up or improve your bowling skills or your golf game.  You can still take lessons and working on new skills which will add enjoyment and make it challenging again.   Love music and rhythm? Join a dancing group or class.  You can find groups enjoying everything from tap to hula or even belly dancing. It is okay to look silly and it is okay to have fun!  Pursue some active hobbies like biking, canoeing, snowshoeing, bird watching or go electronic (with a friend) and try videos and virtual games.  It isn’t all about treadmills and dumbbells. If you need a sense or participation or want to do something worthwhile, consider participating in an event that is raising funds for a charity.

Low and No-Impact Exercise for Seniors

 

 

Low and No impact forms of exercise are becoming very popular as the older exerciser looks for programs that are joint saving while still being high energy.`

 

If you are waking up with shin splints, sore knees or heel pain you are probably wondering what you can do to remain physically active without actually giving up altogether.  Aging baby boomers are finding that they can’t run seven days a week and need an alternative way to exercise.

 

Well good news, there are actually some forms of exercises that you can do without directly impacting the joints.  You are already aware that walking is just as effective as running, but unless you swam competitively as a child you may not have thought to re-examine the idea of exercising in the water.

 

Water is very forgiving to aching joints.  There is no gravitational pull, no pounding, straining or jarring (impact) that is associated with most land based exercise routines.

 

Water exercises can increase strength, endurance and flexibility as well as give you a cardio/pulmonary workout, but the really good part is there is no threat of injury to joints or muscles.  You can vary your workouts to include everything from gentle stretches to powerful energetic workouts.

 

Can’t swim?  No problem, you don’t have to swim laps to get a water workout.  You can do everything from toe raises, to leg curls, to lunges, to arm circles or pull-ups.  The real challenge comes when you try running from side to side in the shallow end of the pool.  If you keep your legs churning you will find that this is a great leg strengthening aerobic exercise (not as easy as it sounds).  Water exercises are especially beneficial if you are rehabilitating after a sports injury or minor surgery.

 

When I looked up no impact exercises I found a write-up on the high-intensity cycling workout called spinning.  It was described as giving you a comprehensive but smooth no-impact workout. Spinning is done on as specially modified bike that lets the rider control his/her pedaling resistance.  I have only seen spinning in a classroom (gym) setting using music and a slave driver coach to keep up the tempo.  Spinning tones the body while being a total heart rate training program.  Coaches say that spinning is nothing like riding a regular stationary bike and provides considerably more benefits than most low or no impact workouts.

 

No excuses accepted.  If you are really interested in staying fit and active you can find an exercise program tailored to meet your needs.  Low impact exercise is perfect if you are developing joint issues and you can have fun while you do it.