I hear quite often, from our more seasoned population, that they are too old to begin an exercise program, too old to participate in a particular activity, or too old to do the sports they once did as a kid. I would like to sit here and call BS on that! You may not move as fast, or be as limber, as you once were, but you can still move. As a matter of fact, moving is even more important as you age than when you were a youngster as it keeps you independent for a much longer time. Here are the benefits of exercise in our golden years.
Many of the characteristics that you think of in aging - the inability to walk well, falling down easily, and not being able to perform many daily tasks like basic household chores or grocery shopping - are mostly due to the lack of strength needed to perform said tasks. Lack of movement causes lack of strength. Many studies have been done on seniors in assisted living facilities and movement classes. After participating in a regular weight training and exercise class a participant, who once was unable to vacuum a floor or prepare a meal, became much more independent as a result of building their strength back up. Other important key improvements seen with a regular exercise program are:
- Improved mental capacity
- Lower risk of disease and illness
- Quicker healing
- Better balance and mobility
- Higher quality of life and daily living
How to get started?
- First talk with your doctor to be sure you don't have any limitations, and if you do, what those limitations might be. Always be checking in with your doctor, this is a very important (the most important) step.
- Think about joining a gym. Many gyms today have a program called "Silver Sneakers", through your insurance programs, that will give you a gym membership for free. There are more and more classes that are geared towards your age group: water aerobics, chair aerobics and light cardio and weight training classes. They also have programs to help you get personal training as well. Having a personal trainer is great because they can help you learn how to exercise and with how much weight, how long and how hard. Education is very important so you don't hurt yourself.
- Go easy on yourself. Like I said, you may not be able to move like you once did, but move you can. Go at your own pace and listen to your body. Slow and steady wins the race!
- Find things you enjoy and make it social. Form a mall walking group with your friends or sign up for one of the mentioned classes to meet new friends. Join up with the local senior center and attend dance classes or group classes there. Just have fun.
- No gym? Hey, a can of soup makes a great weight! Do some bicep curls with that. The important thing is to get those muscles moving and stronger. There are a lot of senior exercises tapes you can get too, to exercise in the comfort of your home.
You may not be ready, or wanting, to compete in the next Senior Olympics, but exercising is just as important for you as it is them. Some of the competitors are in their 100's. As a matter of fact, last time I was on The Big Island Hawaii, I was talking to one of the triathlon shop owners. He said they just had to raise the age bracket of the race because they had a competitor that was 98..... 98! One of my regular running partners, who runs half marathons, just had his 76th birthday. You are never too old.
Get out there and get moving!
