Exercising with Aging in Mind
October 1, 2011
BY GAYLE THOMPSON
We live in a busy society. Between our jobs, family obligations, and an active social life, finding time to take care of our own health may feel like a daunting, if not impossible, task.
But while it may be tempting to spend our few free moments curled up on the couch, watching the latest “Survivor” episode, we may be wasting precious minutes we could be actually enhancing our health, and our overall well-being.
Taking 15 to 30 minutes to care of our own bodies is crucial not only to our quantity but quality of life, and can easily fit into our hectic schedules. Remember those days when we could put on our running shoes and jog several miles, or head to the neighborhood park on a Saturday afternoon for a lively basketball game?
Chances are, those memories make us wince with pain as we recall our aching knees or our sore backs that make those activities all but impossible. But just because we may not be able to jump several feet in the air to slam dunk the ball anymore, that doesn’t mean we are relegated to a sedentary lifestyle. Far from it!
There are still plenty of ways we can exercise, without any risk of injury to our bodies. The National Institute of Aging lists several exercises that will boost endurance, keep our bodies healthy, and potentially even ward off diseases and illnesses that become common as we age. They cite four types of exercises – endurance, strength, balance, and flexibility – that will keep us in optimum health while we barely even break a sweat!
For endurance, they recommend simple, everyday activities like walking, climbing stairs, swimming, biking and yard work. More advanced ideas include aerobic exercise, slow jogging, or even tennis or racquetball. Dancing is also another way to burn calories, keep our heart rate up, and have fun with our friends in the process!
Strength exercises can often be done from our own living room, with minimal equipment. Dumbbells, even light ones (three to five lbs.), can be used for curls or squats. A wall can be used for modified push-ups, and a chair can be used to strengthen our upper arms and triceps.
Balance exercises become even more vital as we approach older adulthood. But with a little practice, we can walk confidently, regardless of the terrain. Try practicing walking heel-to-toe around your house. Alternately, practice standing on one foot or, for the more adventurous, practice tai chi, a Chinese form of martial arts that focuses on balance.
Flexibility involves nothing more than stretching our muscles to keep them working at their optimum potential. Simple toe touches will do the trick, or grab a friend and pull a rolled-up towel back and forth between the two of you. Sitting in a chair and reaching overhead, focusing on one arm at a time, will also keep us limber and strong. The bottom line is, we can take care of our bodies without investing hours every day.
A few minutes will go a long way to looking good and feeling good for the long haul. Stay healthy!