By Ellyn Mantell
Just as it is never too young to move our body, we are never too old to add exercise to our daily health regimen. Of course, it is imperative to check with one’s health care provider, but once clearance is given, moving is the best activity possible. So many imagine that one needs to belong to a gym, have a personal trainer or be part of a sophisticated program, when, walking, a little weight training and working on balance can add years to our lives.
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Putting on walking shoes and going for a nice walk outdoors is a wonderful way to start the day, but if the weather is an obstacle, setting a timer for 20-25 minutes and simply walking around one floor of the house is just as beneficial, since we cannot all have a treadmill to use. It is key to make accommodations so we can have consistency with a little cardio activity. Whenever possible, walk outdoors, however, for the added benefit of Vitamin D.
Muscles respond well to weight training, and for those who do not have a set of light weights available, it is possible to get a good workout with soup cans. A friend who was a personal trainer told me, many years ago, to start with Campbell’s Soups and move on to Progresso when the Campbell’s are too light to feel beneficial. I remember that any time I am nursing an injury or recovering from surgery. Start with Campbell’s and move on to Progresso!
Balance is key for all of us as we age. Nothing is more overwhelming than a fall that results in a bone fracture. Aging bones do not heal as rapidly as younger ones, and many falls result in a stay in a rehabilitation facility. The confidence that comes from knowing one’s balance is “on solid ground” is a gift, which can be assisted by simple balance exercises. Once again, please check with your medical provider, and always stand next to a chair or wall in case of falling but building on our sense of where we are in the universe (our proprioception) is invaluable. I think of understanding as a ballet dancer the assist one gets from focusing on a spot on the wall while twirling. Always focusing on that spot brings us right back to our center of balance. Lesson learned! At one point, while recovering from surgery and post-op infections, I was in a rehab facility and was surprised that the most challenging part of my recovery was working on my balance. It opened my eyes to the value of standing firmly on my own two feet.
If all of this is overwhelming, it is not meant to frighten seniors. The message is meant to motivate because we can always do something to get our bodies moving. Take a few minutes to think about your goals, establish a plan, execute the plan and begin to enjoy the feeling of energy in your body. It will build upon itself, even if you have never had the interest, thought it impossible to “work out”, or didn’t own a pair of walking shoes.