Now that we are thoroughly entrenched in the cold, cloudy days of the Midwest winter, what are we to do to lift our physical and mental health?
As I have often stated in my past columns, the benefits of exercise are boundless! Regular physical activity improves mobility, stamina/independence and mental health, along with reducing cholesterol and blood pressure levels, increasing bone density, and reducing risk of falls. Mayo Clinic, in its October, 2016 Health Letter, informs us that additional benefits gained from fitness routines include reduced risks of cancer, Alzheimer’s, heart disease, and stroke (and diabetes control).
But because many seniors have situations that include joint pain, bone-weakening osteoporosis, heart disease, balance problems or other health issues that make exercise challenging, it is important to consult a physician first for his or her advice on particular fitness activities to be avoided. Then, nearly all of us are ready to begin moving either solo, with a partner, or in a class.
Here are Mayo’s 10 recommended safe and low impact routines. All of the tips can use cross-training for even better results. As you become more fit, you will experience longer and better aerobic workouts, resulting in more calories burned and better weight control.
1. WALKING can be done, inside on a track or outside (weather permitting). Nordic walking using lightweight “ski-like” poles helps the seniors needing to gain more balance and stability as they move. Nordic walking has also been known to alleviate knees, hips and lower pain that can be experienced by some individuals in ordinary walking.
2. SWIMMING OR POOL EXERCISES are great ways to utilize all of the major muscle groups in a non-weighted environment. Providing balance and support through the water’s buoyancy, swimming laps and other water exercises get the heart rate up and burns calories without injuring older joints.
3. TAI-CHI is a mind-body practice that helps balance and stability through centering on mindfulness. Its sequences of flowing movements are connected to changes in mental focus, breathing, coordination, and relaxation. It can be done on different levels/in and out of the water.
4. EXERCISE EQUIPMENT is also used to get the heart rate up. You can find this in abundance both at Prairie Lodge and at MeadowView Lodge. This indoor equipment includes stair climbers, elliptical walkers, treadmills, recumbent and upright exercise bicycles, rowing machines, handrails on stair climbers, treadmills, and elliptical machines provide extra balance help while indoor bicycling provides greater indoor safety. The reclining (recumbent) exercise bike can be helpful for people with neck or back pain.
5. WORK AROUND THE HOUSE includes outdoor exercising (gardening, raking, mowing, and washing autos) that depend on seasonal conditions. Indoor household tasks that get the heart rate up and muscles working are also included here.
6. YOGA combines postures for balance, flexibility, and strength, as well as deep breathing and relaxation. Many levels are available using modifications made by the instructor that makes the postures safe for you. My husband and I recently began weekly sessions of chair and mat yoga in our new winter home of Venice, Florida. Sally Hara, our 72-year-old instructor, informed me of the benefits of yoga, citing a New York Times article from 2015. Like tai-chi, yoga works on the mind’s ability to relax and lower stress through meditation. But besides this benefit, yoga was found to have improved bone density greatly in the 15 individuals who performed 12 poses religiously during the ongoing research. Hara said “The spine and femur areas especially showed a substantial gain in strength with the hip area not doing quite as well.” Hara added “Of course, the need for seniors to improve their balance becomes crucial to prevent those devastating falls in older age.”
7. LOW-IMPACT GROUP CLASSES include bicycle workouts, platform-stepping workouts, and strength-building workouts or dance-like workouts set to music. Mayo Clinic suggests, “It’s best to start at a low, doable intensity.” Also, if a movement appears too risky for you to do, ask for it to be modified or don’t do it at all.
8. LIGHT WEIGHTS OR ELASTIC BANDS are forms of strength training that help stabilize joints. Studies also indicate that strengthening the hip and leg muscles can reduce pain found in hip and knee arthritis. Workout machines, elastic bands, or free weights, such as barbells or dumbbells using light weights, in 20 to 30 minute programs done 2 to 3 times weekly, can accomplish results.
9. CHAIR EXERCISES can be done for those finding it difficult to stand and exercise. These programs are available in tai-chi and yoga, as well as on tapes or television that can be done in your own homes. Sit and Be Fit (www.sitandbefit.org) airs on many public TV stations and offers videos and DVDs through its website.
10. OUTDOOR ACTIVITIES in winter include ice skating, cross-country skiing, and snow shoeing. Both of the latter are excellent for aerobic exercise, though all three do take a fair amount of coordination and balance. Golfing, softball, and kayaking, to be added to swimming, are fabulous for summer workouts or when on vacations south this winter. Let’s not forget pickleball and tennis as well!
