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A common hope of most people is to stay independent as they age. Certainly, staying physically fit is a good investment toward realizing that hope. Yet, as many people get into the upper years of life, it is tempting to think of excuses for not exercising. They say, “That’s for young people,” “I deserve a rest,” “My shoulder hurts,” “I don't think my heart could take it,” “I'm too old,” or “I'm too fat.” If you are thinking any of these things, think again. There are good fitness programs available today with exercises that are designed specifically for people as they age.
For instance, if balance is a problem, a closely positioned chair becomes a piece of exercise equipment to aid stability while exercises are done in various sitting positions or by standing behind it. Some of the exercises may look too simple but they are designed to improve flexibility, strength, circulation and coordination.
Sometimes the exercises may seem to be done too slowly, but more strength is often required to do a move slowly. If a person is using weights, a quicker movement could result in injury, but doing the same movement slowly with fewer repetitions has real benefits.
Some programs use equipment such as elastic ropes, balls, sticks, marbles, jump ropes, washcloths, paper plates, etc. These things add interest as well as provide an incentive to move.
Elastic ropes, used standing, sitting, or on the floor, can be used to strengthen legs and arms.
Foam balls can be squeezed, tossed, or moved around in a sequence.
Sticks also can be used in a series of moves or just balanced upright on the palm.
Marbles can become a real challenge when trying to see how many can be picked up with the toes.
Jump ropes may be used for twirling or other moves, not just the usual rope jumping.
Washcloths can be wadded up in the palm to strengthen hand muscles affected by arthritis.
Paper plates also can become pieces of equipment in hands moving the air around.
These activities may not get the heart rate up because they are designed for other benefits such as toning and dexterity.
Learning a new skill such as a new move or a new sequence of moves also is good for the brain. Exercise is often touted as being good for our mental abilities. Some exercise programs also include information on diet, memory improvement aids, exercises that can be done at home, etc.
Exercising together with others in a class has its own benefits. Meeting new people and trying to remember their names is a challenge at times. Laughing and sharing joys is a pleasure, but often sharing sorrows with a new friend is a real support. Meeting people of various ages broadens one’s range of interests. Seeing others struggle to perform a certain exercise helps individuals realize they are not alone in their efforts to stay fit.
Fitness may seem impossible for those just trying to get through the day’s routine activities of self-care, such as getting dressed, walking to the mailbox, writing a letter in long hand, fixing meals, etc. For persons ending physical therapy who still need to improve movement, the therapist can help recommend further options.
Checking the TV Guide for TV programs where you can work out at home or a look around the community for class opportunities are just a couple of options. Sometimes it is hard to get motivated, so joining friends who may be involved in a program of regular exercise can help.
Whatever one’s physical condition, it is vital to avoid finding excuses for not exercising in some way. Renewed energy and being able to move a little better even if one has a pain or two is worth the investment in the long run. For safety, before beginning any exercise program, one’s doctor should always be consulted.
Linnea Graen maintains her own fitness as one of two certified Body Recall instructors in the state of Iowa. She teaches 10-week Body Recall classes twice yearly at Nazareth Lutheran Church’s Family Life Center in Cedar Falls. For more information about classes or how to become an instructor, call Graen at 319-266-6195.
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