Exercise is an effective way to combat the physical effects of aging, and it’s never too late to start. There’s no reason to avoid exercise just because you’re older, says Wojtek Chodzko-Zajko, a professor of exercise science at the University of Illinois. In fact, physical activity like walking has health benefits even if it requires using a cane. Whatever it is, it’s important to “choose the activity you’re going to do,” the professor said. “It’s more important not to sit completely still than it is what exactly you do.” A 1996 report from the U.S. Surgeon General found that only about 15 percent of adults age 65 and older get the recommended level of physical activity, and up to one-third do not exercise at all. Chodzko-Zajko noted in an article she wrote for Quest magazine. Chodzko-Zajko suggests that strategies such as keeping a log of all your physical activity, such as taking a short walk to the store with a cane, doing housework or gardening, may be helpful for some people. Keeping a diary of your activities can help motivate people to exercise, as they want to avoid days when they have nothing to write about. Another trick to encourage more walking is to get a dog.
A dog insists on going for a walk even when its owner is not in a good mood. “Part of the problem may be that we’ve adopted a medical model of exercise where it’s kind of a bitter pill and you have to get a prescription and stick to it,” Chodzko-Zajko said. “But the important thing is that changing behavior takes time, and I personally believe that the more broadly you define your program of activity, the less likely it is that morale will suffer.” Seated exercise is also beneficial. People who need a mobility chair may need to exercise in a seated position but can still enjoy the benefits of exercise. Many people who use mobile chairs use chairs because they use their limbs but get tired easily. In this case, walking may not be a good exercise choice. Instead, try lifting your legs while sitting. Lift one leg at a time to a horizontal position, then bring the leg back to vertical. To start, do 10 reps of this on each leg, working up to 3 sets of 15 leg raises per leg. Once this becomes easy, lift both legs at the same time and start again with 10 lifts, working your way up to 3 sets of 15 leg lifts. Ankle weights can be added to increase the load on the leg muscles. Start with 1 pound per leg and start with the lowest number of lifts. Upper body training is also important. This can also be done in a sitting position. Try different arm exercises. Start with 1 pound weight, 10 times per exercise. If you don’t have weights, you can substitute any can of peas you have in your kitchen. Many websites and exercise bands list upper body exercises that can be done seated.
Filed Under: Exercise
Tags: aging exercise, seated exercise, walking for exercise
Posted by May Healthy Lifestyle
