Couch Potatoes: Senior Fitness

Exercise is the fountain of youth or so modern medicine would have us believe.  Still, most of us spend more time thinking about exercise than actually doing it so it isn’t surprising that the term couch potato was coined.  Experts all agree though that exercise, in many cases, can be as powerful as medications and without the dastardly side effects.

 

Getting started is the hard part.  It is pretty much a known fact that people who exercise have more energy, manage weight more easily, and sleep better than people who don’t.  I know, deep down, that all of these statements must be true but it is hard to put a finger on the moment when you notice any of this.  I exercise a lot but have never experienced a runners “high,” or woke up in the morning thinking, “wow…I have so much energy today” (compared to what?).  I usually feel good but does that mean that you don’t? From what I have seen, I have more aches and pains than my couch potato friends, but I still manage to feel quite noble as I hobble down the hall.  I wonder if the change is ever as dramatic as they say, but I am willing to give them the benefit of the doubt because I know exercise is good for me.  So, how do we get you off of that couch?

 

The experts say that after years of inactivity, you should start by simply moving more.  Take more steps during the day, stand up when you talk on the phone, park further away from the door and take the stairs.  That is a start, but it takes a little more effort when you start thinking about how to mix aerobic exercise, strength training and flexibility training into the picture.  You don’t necessarily need a fancy home gym or a gym membership in order to get your exercise.  You can make vacuuming, sweeping and raking quite aerobic if you work at it, but what fun is that?  I hate vacuuming, sweeping, and yard work, and think a Zumba class, spinning or water aerobics is totally more fun.

 

But whatever your poison, find something that you will enjoy and work at it for 20-30 minutes at least three times a week.  Start slowly and listen to your body.  It took a long time for you to get into your present condition, and you aren’t going to be able to fix yourself overnight.  If you can only tolerate 10 minutes on the treadmill or one block in the neighborhood, that is okay.  In a few weeks you will be surprised at the improvement, one step at a time.

 

Some people say that they don’t have time to exercise or that they don’t need to exercise because they are not fat.  While exercise does require a certain commitment, 20 minutes of aerobic activity three days a week should be manageable.  After all, it takes that long to flip through the 300 channels that you have with your television remote.

 

The idea for the couch potato is to trick your brain into an exercise routine, according to Terry Foster (Detroit News, March 24, 2010).  He went through the same scenario that we all do.  He dreaded climbing on his bike and hated going for a walk.  He just plain didn’t want to it.  I agree.  I feel that way too, but sometimes you have to do it whether you like it or not.  You look at the clock while you are walking and you wonder if you will ever get to the 20-30 minute finish line.  The mental drain is what gets to you, long before you actually get physically tired.  Mr. Foster shared some tricks:

 

·        Listen to music:  You need something fast and upbeat to add some zest to your workout.  You can get audios with favorite tunes of every description and are calibrated to a certain beat.  For hikes or dog walks I like listening to books on tape to keep my mind off from my tired legs or aching feet.

·        Record favorite television shows or schedule your treadmill or bike time to coincide with program timing.  Walking or jogging on a treadmill to the Ellen Show or Dr. Phil is always quite fun.  Time seems to melt away quicker when you are entertained.

·        The third trick is to cover the clock.  It takes for ever if you are walking to the countdown of a clock.  Cover up the clock with a towel and only peak once in awhile.

 

It is often the mental game that dooms us.  At first nobody wants to exercise.  We don’t want to work up a sweat or tweak our muscles until they are sore.  But if you keep at it, and it becomes a habit, you will soon be consumed by guilt if you miss a session.

 

You must conquer the mental game to get your body in tune.  It isn’t just about working the body; you have to work the mind also.  So, let’s hear from the couch potatoes of the world.