No doubt you’ve heard the quote: “Move it or lose it.” Mayo Clinic, in their 2015 book on Healthy Aging, reveals the following startling facts: “Many of your basic bodily functions start to decline at a rate of about 1 to 2 percent a year after age 30. This is an undeniable fact of the aging process. But with exercise you can slow this decline to a rate of about half a percent a year.” The clinic continues: “…People who don’t get any physical activity lose about 70 percent of their functional ability by the time they reach 90…individuals who exercise regularly lose only 30 percent of their functional ability by that age.”
Here then are some ways the book cites as advantages gained from performing regular physical exercise: (1) Gives you energy (increased oxygen flow); (2) Encourages mental well-being, including stress reduction, combating depression and reducing anxiety; (3) In improving your mood, gives you a higher self-esteem; (4) Keeps your body firm (and aids with weight control); (5) Enhances sleep; (6) Helps prevent (or control) diseases such as cardiovascular ones, high blood pressure, obesity, diabetes, arthritis, cancer, and osteoporosis (weight-bearing activity only); (7) Increases life expectancy.
Often, seniors who have already formed a strong habit of regular exercising begin new friendships with fellow Sun Citians, who quit their own not established movement routines. While seniors who break the pattern of regular physical exercise can continue it later in their life, it is so much more difficult to do so and often never does occur. In other words, there is a very good chance that if you stop, you may never start again. How do you eliminate this “on again, off again” pattern? My very close friend, (like me), a 73-year-old Sun City resident, but also a triathlon athlete, is in synch with my thoughts on the subject:
“First, be motivated and set an attainable goal to give yourself a reason for exercise. That goal may be as simple as accomplishing one or more of Mayo’s seven items mentioned in the paragraph above. The best goals are those set up for a lifetime achievement of success, not just for a temporary target. Once you have accomplished this daily routine over a period of time, you will feel as my athletic compatriot does “Go a day without exercise. That will motivate you!”
Second, (if you can), choose a sport or physical activity you already enjoy doing or would like to learn. Third, change your daily pattern of living to “make room” for your planned physical routine. There is no excuse that you can’t make time to exercise an hour a day – get up earlier if necessary. Many Sun City residents who work full or part-time can be seen before or after their work hours exercising in our fine facilities. While in Florida this past month, my husband, friend, and I would not let the cold weather dissuade us from our swimming or walking/running routines. In fact, all three of us included race/s into our schedules. Though many days were spent driving 40 miles (each way) to my indoor pool, I was able to accomplish my goal of daily swimming a mile. If time becomes a major problem, don’t forget that you can incorporate body movement into your normal every day routine. This may be accomplished by simply climbing stairs instead of using elevators and escalators, or parking your car in a distant location to gain more walking movement. Fourth, remember that a handicap does not necessarily have to prevent you from exercise. We know one resident, a lady with MS, who has discovered water to be a wonderful form of weightless physical movement. In fact, many individuals preparing for or recovering from joint replacement surgery discover aqua exercise to be very effective in aiding the surgery’s success. Another resident, a gentleman with Parkinson’s, competes in running races. They both exercise regularly to help prevent further advancement of their respective debilitating diseases. For those less mobile, there are always forms of exercises that can be done while sitting (for example, chair tai-chi or lifting weights). Fifth, while improving your body and mind, remind yourself that you will be gaining a multitude of new friends who share your desire to help themselves.”
We are so very fortunate to live in Sun City/Huntley where routine exercise can be accomplished independently or through classes right outside our front doors. As we become more active, our goal might be to reach optimal fitness, which can be accomplished through five types of exercise programs available at Prairie Lodge and at Meadowview facilities. These programs will include aerobic (10% of aerobic capacity is lost every decade after age 30 without strong aerobic exercise), strength (resistance), core stability, flexibility, and balance exercises. Please check your Lifestyles magazine and www.Store.MayoClinic.com for more information on how you can remain independent as you age!
