New Year’s
resolutions have filled up the local fitness centers for now and exercise DVD’s
and equipment are in all the sale ads.
To paraphrase, our paths are currently paved with good intentions. The problem for me and many other people is
consistency. The mere thought of
“exercise” makes me want to curl up on the couch and wait for this idea to
pass. I have many excuses and they are
all good ones. I am tired after work, my
lunch hour is too short, I need to catch up with my housework on weekends and
my current favorite, it’s too cold outside.
I have noticed that the earlier it gets dark, the quicker I want to go
to bed. The unfortunate result of an
inactive lifestyle is that you really are tired. This only gets worse with age. What to do?
Over the years I have noticed some
disturbing patterns for people with sedentary lifestyles. I have seen these issues in patients I have
cared for and in family members that didn’t want any free advice. Sedentary lifestyles make your body seem
older than it is. Heart disease and high
blood pressure can develop due to heredity but also due to lifestyle. You can control diet choices, activity level
and weight, and can choose not to smoke.
The aging heart doesn’t pump as
efficiently and blood vessels lose elasticity.
Lung capacity decreases. Muscle
mass decreases and fat tissue increases.
Bones become less dense and more brittle. Yes, you really are shorter. As you lose muscle tone in your legs and
joints become inflamed or stiff, balance becomes a problem. Falls can easily occur. It is easier to become dehydrated, to
overheat or to injure yourself due to decreased sensation. Not a pretty picture.
Now we come to the real reason to
increase your activity level. It’s not
so you can run in a 5K. It’s so you can
get to and from the bathroom without asking for help. Activities of daily living take a lot of
energy and flexibility. Getting out of
bed, standing up from a chair, combing your hair, putting on your socks, all
require coordination and flexibility.
And we haven’t even gone to the mailbox yet.
Getting fit as a senior isn’t a
quick process, nor is it for anyone else.
There are real benefits and they don’t require hours in the gym. The easiest way to start is by walking for 10
minutes. I advise people to shoot for
daily and they will probably do it 5 days a week. The real goal is 30 minutes a day. But 10 minutes three times a day counts and
it might become enjoyable after a month or so.
It really is easier with a partner, be it human or animal. Make plans to continue even if the weather is
bad. Don’t expect a big weight loss with
this effort but not gaining weight is sometimes a reward. Regular walking not only improves endurance
but helps with balance, important in preventing falls. Because regular exercise also improves muscle
strength, you do have more energy. Your
own daily activities don’t wear you out.
I find that regular exercise is a stress reliever. When I am in a fitness class, I am
concentrating only on that activity. A
side benefit of this is being able to sleep better. Regular exercise will improve HDL or “good”
cholesterol and decrease triglycerides.
This is important when you are competing with the members of your coffee
group.
We are approaching the perfect storm
of New Year’s resolutions still in play, cold weather and the prospect aging
gracefully. Regular activity begins with
the first 10 minute walk you take instead of watching another episode of Dr.
Oz. Everyone knows why it is good for
them, but you have to decide why it is good for you. There aren’t any shortcuts.
My youngest son goes to the gym at
least 2 hours 5 days a week, after working 8 to 10 hours. He doesn’t have any bad dietary habits. Unfortunately, he didn’t learn any of this from
me. Whenever I try to get any pointers
from him about fitness, eating habits or weight loss, he always gives me the
same tip, “Proper diet and exercise, mother.”
Not the answer I wanted but I do think he is onto something. - Susan Rice, RN
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