Senior Health and Fitness: Exercise Made Simple

It wasn’t fashionable to exercise when we were growing up, so it isn’t surprising that many senior’s eye-ball runners and fitness trainers with suspicion.   It is different now.  Studies now tell us that exercise is the secret to good health and independent living.  It is exciting that something as simple as an exercise program can do so many positive things for us.  Some of us are sold on the idea, but not everyone agrees.  It is hard for a lot of seniors to readjust their way of thinking, and they still wonder what the fuss is all about. 

Exercise is not about big muscles.  Exercise is not just about cute sneakers, gym memberships, pedometers, and programs with weird names like Yogilates and power walking.  All of the hype makes the whole thing sound really complicated.  It isn’t surprising that many people are afraid to give it a chance.

What constitutes exercise anyway?  Exercise is any activity that makes you exert yourself past the point normally reached during activities of daily living.   Most of us aren’t construction workers or professional athletes.  Our activities of daily living center on getting up, getting dressed, doing housework and shopping and running errands. This is what we do, but many of us run out of steam before the day is over.   Exercise could very well be the deciding factor when it comes to whether you can continue to live independently or not.

 Maybe if you think about exercise as just moving your body you will be more comfortable with the idea.   Understandably, some exercises are better than others, but it still doesn’t have to be all that complicated.  Most of us aren’t going to train for marathons or pump iron for competitive reasons.  We just want to feel good.  We just want to be strong and healthy.  Let us start by using the words “training for life” instead of exercising.  Six pack abds and bulging biceps are all well and good, but they will come and go.   Endurance, strength, flexibility and balance are much more important at this stage of the game.  Life exercises are what it takes to live independently.

If vacuuming, washing windows, sweeping, mopping, mowing and gardening leave you feeling exhausted, it is because you lack endurance.   Endurance activities are the ones that challenge the large muscle groups (the ones in your arms, shoulders and legs).  Basically everything that you do requires endurance.   Endurance exercises not only strengthen your muscles but your heart, lungs and circulatory systems.  Endurance exercises are commonly referred to as aerobic exercises.   To build endurance you do your activity as long as you comfortably can.  A slight sweat and a little breathlessness can be expected. The goal is to do an aerobic exercise for up to 30 consecutive minutes (most people start with 10 minutes and work up). 

Another form of exercise is strength training.  Strength training is important for preventing and for counteracting the disabilities associated with aging.  Without muscle strength your ability to walk, sit, and bend are compromised.   When you see a senior struggling to stand or walk tall, it is because they lack muscle strength. You strengthen your muscles with some form of resistance (weights, exercise bands, or even your own body weight) exercises.  .

Flexibility is mostly about your joints.  It is important to keep your range of motion as wide as possible.  If you don’t do this you will gradually start restricting your activities and you will not be able to take care of yourself.   Before you know it, you will find it difficult to get out of a chair, go for a walk, shop or visit with friends.  Your world becomes very small.    Do flexibility exercise at least twice a week and include reaching, bending and stretching.  Yoga, tai chi, and Pilates are fun ways work on flexibility.

Balance is big because good balance prevents falls.  Falls are the most common reason that people find themselves in nursing homes.  Balance is incorporated in many form of exercise so if you are already doing cardio, flexibility and strength training exercise you probably have this one covered.   Still it wouldn’t hurt you to challenge yourself every day.  Practice standing on one leg and lifting the other, walk in a straight line (heel to toe), walk on uneven paths.

 Visit to your doctor today and talk about training for life.  Chronic muscle or joint pain should be addressed before you start exercising.   An ice pack or pain pills might have worked for you when you were younger, but life is different now.  Have a physical therapist evaluate your problem areas and recommend corrective exercises.

Comments

[Gary Alleman]

I was looking for topics and tips to use on a blog I have been writing since August. I landed on the "Smart Senior" site and began reading some of the topics. There were a number of topics I have written about already. Many more are just the kind of topic readers on my blog are interested in.
I decided to respond and ask if we could trade address sites. I will add "Smart Seniors" to my list of links. My blog is at: www.thecoloradohiker.blogspot.com
Thanks and keep up the good work. I know many of my fellow hiking friends will be checking your site in the days to come. Members of the group I hike with each week find that exercise in the form of hiking an average of 4 to 7 miles one day each week is great exercie for the heart, the mind, and the entire body. We have an 80-year-old avid hiker (I'll be interviewing her next week for the blog)who is out there every week. She is my motivation to continue hiking.

Regards