The key to aging gracefully is captured in a single word—exercise. Trouble is those who like to exercise do, those who do not, don’t. And, as we age, our feelings about exercise, especially the negative feelings, just magnify. Done regularly however, the experts say, exercise can help you prevent a number of illnesses, including diabetes and heart disease. It can reduce arthritis pain and lift your depression. So, maybe the real key is finding, and doing, exercises that are easy and fun. According to the National Institute on Aging, there are four kinds of exercise that can keep you fit for life. And none of them require any special clothing or a gym membership or even a lot of your time. Take a look:
Endurance Exercises. These help build your energy and your stamina. They include walking, jogging, swimming, biking and even dancing. Start small with five minutes at a time. Do a couple of turns around your house, start with the living room. Begin to build your endurance until you reach a combined total of 30 minutes a day.
Strength Exercises. These help to build and maintain your muscle. Strong muscles make it easier to walk, to grasp things, to balance yourself and prevent falls. Simple arm raises, a few bicep curls, and standing up from a sitting position, using something to help you balance, is a good way to start. With the curls, try grasping a soup can as a weight.
Balance Exercises. With improved balance, your potential for falling is far less. Here’s an easy one…stand on one foot, then switch to the other…try not to hold on to anything for as long as possible. Also, get up from a chair without using your hands or arms.
Stretch Exercises. These help give you more freedom of movement and keep your muscles flexible. Slowly turn your head and look over your shoulder, or try bending at the waist (make sure you have something to help you balance).
Always check with your doctor before starting any exercise program, and never push yourself to the point where an exercise creates pain or causes you to lose your breath to the point where you can’t talk.
If you’d like more information on exercises for seniors, go the National Institute on Health’s senior friendly web site at www.nihseniorhealth.gov , or call Home Instead Senior Care at 661-254-8701.