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Let's Get Physical
By Cydney Strand, BS, RN
What
if your doctor told you about an inexpensive tonic that helped relieve
headaches, chronic back pain, joint stiffness and depression -- and also
increased energy and improved memory? This tonic is available but it
doesn't come in a bottle. It comes in the form of exercise.
It's
easy to use age or disability as an excuse to put this remedy on the
shelf and slip into a sedentary way of life. But regardless of your age
or current physical condition, there is strong evidence that moderate
physical activity can not only safeguard health, but also improve it.
In fact, people who begin exercise programs in the poorest shape
generally have the most to gain. Always check with your doctor though
before beginning any regimen.
Tips for Getting Started
- Any exercise is better than no exercise.
Current research supports a gentler exercise philosophy -- one that encourages a more active lifestyle rather than high-intensity exercise. The American Heart Association cites physical inactivity, not lack of exercise, as a major independent risk factor for heart disease. And results from another recent study on women and exercise suggests that time spent walking is more important in reducing the risk of heart disease than the pace at which you walk.
- Find something you enjoy and do it regularly.
By creating a routine, you can monitor your progress and build on your successes. Walking, gardening, dancing and riding a stationary bike are just a few examples. You can be active at home, or take part in programs in your community, which offer the added benefit of companionship.
- Build your activity level at a comfortable rate.
Challenge yourself to reach a goal of 30 minutes of daily activity. You don't have to do it all at once. Try fifteen minutes twice a day, or even 10 minutes three times a day.
- Warm up and cool down.
Warming up before exercise reduces your risk of injury and can help you get "psyched." A warm-up gradually increases your heart rate, body temperature and circulation, as well as flexibility of your muscles, tendons and joints. Walk in place for a few minutes, or try gentle body motions such as turning your torso from side to side while your arms swing freely.
To cool down, just continue the activity at a slower pace. Slowing down gradually - rather than stopping abruptly - prevents blood that's been pumping through your system from pooling in your legs.
- Address the three components of fitness: strength, endurance and flexibility.
Strength - Strong muscles are not only important for lifting heavy objects, but also enhance mobility and balance, helping to prevent falls. Design a home program using hand and/or ankle weights sold in sporting goods stores, or make your own weights (fill socks with beans and tie them shut at the top). Remember that strengthening activities don't necessarily involve weights.
Endurance - Endurance exercises, also called "aerobics" or "cardiovascular training," improve the health of your heart, lungs and circulatory system. Walking is a great way to begin - whether it's to the end of your driveway and back, up and down your apartment hallway, or around the block. Add extra "laps" as you become more fit. Dancing or moving to music is fun, and you can do it at home or with others. Yoga or Tai Chi classes are an excellent way to get a combination of cardiovascular, flexibility and strength training -- with minimal risk of injury. Select activities compatible with your preferences and physical abilities. As long as you're up and moving, you're on the right track.
Flexibility - Once your body is warmed up, stretching increases your freedom of movement. Hold each stretch for 10 to 30 seconds, but don't hold your breath. The two mistakes most often made by people when they stretch are bouncing and not breathing. Remember: Don't bounce. Do breathe.
- Take it easy.
Getting "out of breath" is not the goal. If you can't carry on a conversation or count out loud without becoming breathless, you're working too hard. Slow down.
Maintaining Good Posture
People who read with a
magnifying lens often assume a stooped or hunched posture. Try the
following two exercises to stretch your chest muscles, strengthen back
muscles and expand your lungs for healthier oxygen intake.
- While sitting or standing, gently push your shoulders back (not
up). Keeping your neck relaxed and arms hanging loosely at your sides,
gently roll your shoulders backward.
- Touch your fingers to your shoulders - right hand to right shoulder, left hand to left shoulder. Make smooth backward circles in the air with your elbows.
Talk With Your Doctor
Although most older adults can safely improve health through physical activity, check with your doctor first if you:
- plan to engage in a vigorous level of activity;
- have, or are at high risk for, any chronic disease (e.g., heart disease or diabetes);
- have any new or undiagnosed symptom of pain or discomfort.
Take precautions with certain eye conditions. Do not exercise until checking with your doctor after a lens implant, laser treatment or other eye surgery; or if you have bleeding in the retina or a detached retina.
Resources
Exercise: A Guide from the National Institute on Aging is
a home instruction exercise book available free of charge. A
supplementary, 48-minute videotape costs $7. To receive a copy, call
(800) 222-2225 or log onto the NIA Website.
Fitness for the Aging Adult With Visual Impairment: An Exercise and Resource Manual
by Mary Alice Ross (ISBN: 08991281258) includes methods of exercising,
strengthening the body and participating in sports and recreational
activities. Published by the American Foundation for the Blind, 1984.
Cydney Strand, BS, RN, is a Clinical Educator at Lighthouse International, as well as a fitness instructor.
Adapted from Sharing Solutions, Lighthouse International