Sun Citians should ALL be aware of the benefits of regular exercise and physical activity: improved mobility, stamina and independence, improved mental health, reduced cholesterol and blood pressure levels, increased bone health, and reduced risk of falls.
But as seniors, many of us have bone-weakening osteoporosis, heart disease, balance problems, joint pain, and other types of diseases that make exercise challenging. What are we to do then to become more physically fit?
Mayo Clinic’s Health Letter from October 2016 explains that fitness through gentler forms of exercise may be more rewarding in their social aspect as well. If you have a condition needing a physician’s advise on what body movements should be avoided, please do not hesitate to seek your health expert’s counseling before entering into any forms of low-impact fitness. Next, begin to search for activities that you can do safely, beginning first at a low level of body output and length of duration as you strive to improve your fitness level to include more intensity of exercise and greater frequency and length of time involved per week.
What then are Mayo’s ten safe ways to begin getting fit?
1. WALKING is a greatly accepted fitness movement for the senior years. Done inexpensively, almost everywhere (inside and outside), and a routine that easily fits into our daily schedule, it can be done in varying lengths of distance and speed. A more recent form of walking, Nordic walking, utilizes rhythmic movement of the legs using lightweight ski-like poles to promote upper body movement with the possibility of burning more calories. The use of the poles is thought to provide more balance and stability to the walker. It also appears to many participants that Nordic walking is easier on the knees, hips, and lower back than the standard walking exercise.
2. SWIMMING or POOL EXERCISES are, according to the newsletter, “great ways to exercise all of your major muscle groups, get your heart rate up and burn calories.” Swimming, which utilizes aerobic and anaerobic movement, is easy on bones and joints, as well as strengthens balance.
3. Mayo Clinic states that TAI-CHI, a mind-body practice “centers on mindfulness and features sequences of flowing movements connected to changes in mental focus, breathing, coordination, and relaxation.” This workout helps to improve balance and stability. Lake in the Hills resident and Tai-chi instructor, Kristi Buckman explains, “Tai-chi motivates people with slower movements to empower them [class participants] to continue moving and come back to class.”
4. To boost strength and flexibility, health clubs such as those found at Prairie Lodge and MeadowView, include a number of low-impact pieces of EXERCISE EQUIPMENT used to increase your heart rate. Utilizing senior assisting features here at Sun City, the equipment includes treadmills, recumbent and upright bikes, rowing machines, elliptical walkers, and stair climbers. Located inside buildings, the devices can be used in all kinds of weather.
5. With the extra aid of hustling to get your heart rate up and muscles working, SOME ACTIVITIES DONE AROUND THE HOUSE can develop into the level of being exercise. These chores can include gardening, mowing the lawn, raking, washing the car, and cleaning the inside of your home.
6. YOGA, at entry level classes, is excellent for the novice. This activity combines flexibility, strength, and balance, deep breathing, and relaxation in its postural movements.
7. LOW-IMPACT GROUP CLASSES includes a range of classes such as platform step and bicycle workouts, strength-building workouts, or dance-like classes set to music. Usually these classes are available in beginner to expert levels. Remember you know your body best. If something doesn’t seem to be working well, don’t be afraid to ask the instructor for a modification on the routine.
8. LIGHT WEIGHTS OR ELASTIC BANDS, a form of strength training, advised by Mayo Clinic, “helps stabilize joints, and studies show that strength training of the muscles in the hips and legs can reduce the pain of 1hip and knee arthritis.” Ways of increasing your strength include “using your own body weight, machines at a health club, elastic bands, or free weights such as barbells or dumbbells….” Twenty to thirty minute programs done two to three times weekly using very light resistance of 1 to 2 pounds at most is usually adequate to show significant strength improvements.
9. CHAIR EXERCISES are an option for those finding it difficult to stand and exercise as a result of stroke, Muscular Dystrophy, Parkinson’s Disease, and other impairments. These exercise classes may feature Tai chi, as well. Buckman explains, “This form of Tai-chi provides an incredible base for those not able to stand (or stand easily). It provides the same movements in the sitting position (as in standing) with the same overall benefits.” Free videos and DVDs that can be used at home may be found at Sit and Be Fit (www.sitandbefit.org). Sit and Be Fit is also a program that airs on many public TV stations for at home use.
10. OUTDOOR ACTIVITIES, though weather dependent, offer beautiful scenery, fresh air, and low-impact exercises such as golf or paddling a kayak which require upper body strength on the warmer weather days and cross-country skiing (not the more risky Alpine or downhill skiing) or snow-shoeing, which both require balance and coordination in the winter months. Bicycling is a low-impact sport where risky falls can become a problem.
