Blog posts tagged with 'arthritis'

The decline in physical activity and energy levels associated with aging is to some extent based on reality, as we do indeed become more susceptible to infirmities that slow us down and rob us of our vigor as we grow older. However, this decline is only partially connected to age. In fact, the main reason we become less active as we grow older is because we allow it to happen. We could keep moving, but we don’t. This sets up a negative cycle where we start feeling worse because we are not staying active enough, and then we become less active because we are not feeling well. And then perhaps arthritis or other painful disorders that accompany aging set in, which makes us feel even less like getting up and moving around.

This is a familiar story; but it is a narrative that can have a happy ending. No matter your age, or how long you have been inactive, it is never too late to bring more vitality and energy back into your life. And there is no mystery here; we already know how to do this – through increasing our levels of exercise. Exercise is the key activity that can help seniors turn back the clock and regain some of our lost youth.

Actually, it is not really about regaining lost youth at all, even though that is a convenient way to refer to the effects of exercise on the elderly. The truth is, inactivity and the poor health that can result are artificial states of being. For those who make regular exercise a part of their daily lives, it is possible to remain healthy and energetic no matter the age. The human body does lose some of its vitality over time, but this process can be reversed through the magical power of exercise.

The Four Types Of Exercise Seniors Need To Practice

For any senior who is sick and tired of feeling sick and tired, a well-conceived exercise program can work wonders. In order to create a balanced, comprehensive exercise regimen, there are four categories of physical activity that should be a part of every senior’s routine:

• Endurance training

• Strength training

• Stretching

• Exercises for balance

For seniors, it is critically important to start any exercise routine SLOWLY. Whatever your personal level of fitness is, you should begin with exercises you can do without stress and strain. Exercise is not a competition, and it is not important to try and keep up with anyone else – not even other seniors who may be more advanced than you are. Be honest with yourself about where you are, then start from there. Of course, you should always consult with your doctor before beginning any exercise routine.

Endurance Training

Exercises to increase endurance improve cardiovascular conditioning by elevating the heart rate for extended periods of time, which strengthens the heart and is also excellent for the circulatory system. The heart is the source of human life energy, and the more strongly it beats the more vital and energetic the human organism becomes. When blood flows through the body more vigorously it nourishes our cells more completely, keeping them alive and functioning at high levels of efficiency. Some activities that can raise the heart rate and are appropriate for seniors include:

• Walking and hiking

• Jogging

• Dancing

• Bicycling

• Low impact aerobics

• Swimming

Strength Training

As we age, we begin to naturally lose some of our muscle tissue. Fortunately, muscle mass can always be rebuilt and increased through strength training, even among the elderly and those who have never previously practiced exercise. Paradoxically, strength training works by stressing and breaking down muscle tissue, to which the body responds by rebuilding what has been lost while adding a little more. This process does not work as efficiently in the elderly as it does in younger people, so it is not possible for an older person to look like Arnold Schwarzenegger did in his prime (heck, even the former Governator no longer looks like his former self). However, the important thing is that you can halt and reverse the process of muscle breakdown caused by aging by performing exercises that help build strength. Exercises that can do this include:

• Weight lifting

• Isometrics

• Sit-ups

• Push-ups

Stretching

Our bodies generally lose flexibility as we get older. As our bodies become less limber, movements become more painful and difficult, and daily activities that were not stressful in the past suddenly become challenging. In addition, other kinds of exercises require muscle flexibility, so it is important to perform stretching exercises before attempting any kind of physical activity. There are a wide variety of appropriate stretching exercises that seniors could try, depending on which muscles they need to stretch out.

Exercises For Balance

This category is one that applies especially to seniors. The elderly are more inclined to experience dizziness or unsteadiness, and the risk of falling is greater as a result. Seniors are also more prone to serious injury when falling, so it is important to practice exercises that can help improve the overall sense of balance. There are a variety of exercises seniors can do that will help improve balance, although it is important to make sure you practice those exercises safely with the aid of a chair, wall, or another person to help keep you steady.

Staying With It

Many people start exercise programs filled with determination, only to lose motivation quickly. For seniors this problem may be even more acute, since their new activities can seem so far removed from what they were doing before. They are a shock to the system in other words. Here are some tips that may help seniors keep their interest and motivational levels higher:

• Keep a daily activity log – keeping track of what you have accomplished will help encourage you to do more

• Look for excuses to walk – walk to the grocery store, the post office, the bank, the library, etc.

• Set sequential goals and reward yourself for achieving them

• Get good walking shoes – don’t buy cheap, and try to get footwear that is specifically made for the activities you plan to pursue

• Exercise in groups – making it a social activity increases enjoyment, and a little peer pressure can help keep motivation high

Overcoming Limitations

One difficulty faced by the elderly that may seem like an obstacle to starting a new exercise program is lack of mobility caused by arthritis or other kinds of disabling conditions. The existence of such conditions might place some limitations on what a person can do, but that does not mean you cannot exercise at all. If you have arthritis, you might want to consider aquatic exercises, which can help take much of the strain off of aching joints as you practice new movements. If you lack mobility at the moment, there are exercises you can do sitting down that can start you on the road to better health. As previously stated, with any exercise program you must start out slowly, from where you are right now. But the most important thing of all is to start, right now. Just give it a try, build up your activity slowly, and before you know it you will begin to feel more alive than you have in many years.