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Healthy You Archives |
Aging Well
How To Get Yourself MovingSome guidelines from the pros on overcoming barriers to exercise
Walking For HealthDixie Stebbins, 71, of Forks Township began walking eight years ago, determined not to let ovarian cancer slow her down. She graduated from her backyard to the big hills in her neighborhood. “The longer I walked, the better I felt and the more I liked it,” she says. Now she’s a mentor for First Strides®. Great Activities for Older Adults
How about making today the day? Here are some strategies for overcoming all those creative excuses. But first, a word on how good exercise is for you, especially if you’re over age 50. “There is no question that physical fitness lengthens your life, increases your ability to survive an illness or accident, and improves your sense of well-being,” says geriatrician Charles Gordon, M.D., of Lehigh Valley Hospital and Health Network. Researchers have found that the effects of physical activity extend into very old age, reducing the risk for not only heart disease and cancer but also dementia. John Graham, director of Healthy You Fitness Centers, sums it up this way: “Exercise is medicine! It gives you more energy, strength and stamina, reduces the risk for falls, keeps you trim and helps you stay independent.” So why is it so hard to get started? “Changing habits is always hard,” Salem says, “especially for older adults.” Ready to face down those excuses? Here you go… I can’t do it. “Even people with serious medical conditions can do some kind of physical activity,” says Salem’s colleague, exercise specialist Connie Fehr—who once taught a class for such people called Get Fit While You Sit. “It’s true that after age 50 you’re more vulnerable to medical complications from inappropriate exercise,” Gordon says. “Get your doctor’s go-ahead before doing anything more strenuous than walking.” I’ll injure myself. Sure, there are risks with exercise, Fehr says. “But there are also risks to your heart, lungs and muscles from lying on a sofa all day!” Seek out a certified instructor who can modify your routine if necessary, and work up gradually. “It may help to walk with a cane or buddy if you’re fearful, and in the mall rather than outdoors,” she says. It’ll hurt. Sometimes you need to work through a little pain to feel better. Fehr recalls a group of early-morning swimmers with arthritis. “They’d come in moaning and hobbling,” she says, “but they persevered and went home feeling much better.” There are some kinds of pain, however, that tell you it’s time to stop. “If you have chest, neck, back or belly pain, or more severe pain in a joint than usual, call the doctor,” Gordon says. It’s too late. It’s never too late to reap the benefits of exercise, the experts agree. “You can strengthen your muscles and joints at any age,” Gordon says, “and helping maintain strong bones is key to reducing the risk for a painful fracture.” I’ll do it tomorrow. Aahhh…the classic excuse. One of the best ways to get motivated, Salem says, is to make exercise a social event. “Sign up for a fitness class or walking group. It’s also important to find something you really like doing—what I call the ‘fun factor.’ ” It’s too expensive. “If you’re on a tight budget,” Fehr says, “try one of the best forms of exercise for older adults—walking. Exercise videos can be fun, too, and some senior centers offer free fitness programs.” It’s not my style. Stuck on an outdated mental image of what’s appropriate for an older man or woman? Men can do aerobics, and women can lift weights—as one of Fehr’s clients learned, to her delight. “She loved having firmer upper arms and being able to pick up her grandchildren.” Starting an exercise program is really about getting back in touch with your body, Salem says. “When you get up in the morning, have a good stretch before you head for the coffee and newspaper,” he says. “Practice deep breathing throughout the day.” And find a physical activity you like so much you want to do it regularly. You’ll look better, feel happier and have a longer, healthier life.
Want to Know More? For a list of recommended exercise videos from Connie Fehr, call 610-402-CARE or click here. This page last updated 4/18/08 10:51 AM
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 March April 2005 Eating Healthy
Staying Fit
Caring for Mind and Body
Just for Women
Just for Men
Raising a Family
Heart of Healthy You
Protecting Your Health
Coping with Illness
Aging Well
Keeping Up to Date
Weight Control
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