Have you heard the “B” word lately? By the “B” word, we mean “balance.” There’s the balance that we apply to our check books; the balance that we apply to our diets; and the balance that we apply, or at least try to apply, to our work, to our volunteer activities, and to our personal health and well-being. But there is another important “balance.” It’s the balance that enables us to walk safely on most surfaces, go up and down stairs without incident, stand up quickly from a sitting position, and generally continue to live our lives without the risk of falls.
So, how is your balance? Try this little experiment on yourself. Stand with your feet hip-width apart and your weight equally distributed on both legs. Place your hands on your hips. Now lift your left leg off the floor and bend it back at the knee. Hold your leg up as long as you can maintain good form, up to 15 seconds. The results of this experiment can be humbling or at least eye opening. While it may seem easy at first, if you notice that after a few seconds you are flapping your arms like a bird learning to fly, put your foot down on the floor and read on.
We can’t stop the clock, but we can slow its tick and enjoy life as we age. Someone once said, “Resting is rusting.” As we mature, an active lifestyle is more important than ever. Staying active, both mentally and physically, works wonders. It will help boost energy, maintain our independence, and manage symptoms of illness or pain. Staying active can even reverse some of the symptom of aging. Whether we are generally healthy, or are managing an illness, there are plenty of ways for us to get more active, improve confidence, and boost our fitness.
Even the chair-bound can incorporate movement
Even those who are frail or chair-bound can still experience the physical and mental effects of incorporating movement in to their lives. Chair-bound adults can improve fitness with strength training, flexibility, and cardio activities. If being chair-bound has prevented you from exercising in the past, know that as you become more physically active, the results will amaze you. Like any exercise program, a chair-bound fitness routine takes a little creativity and personalization to keep it fun.
Most exciting are the findings on the positive effects of movement and activity on our brains. Activity keeps brain cells healthy, keeps the blood vessels delivering plenty of oxygen to the brain, enhances the connections among the brain cells, and may even help grow new brain cells – and keeping risk factors under control can prolong life expectancy. Here’s the deal: Don’t smoke, watch your alcohol intake and your weight, remain active, and stay socially engaged.
How much activity is enough?
Organizations such as the Centers for Disease Control and Prevention suggest 30 to 60 minutes of moderate to vigorous walking on most days. But don’t be discouraged: benefits start with even less activity. There’s no need to sign up for a marathon to reap the benefits of exercise. The risk for many diseases, but especially diabetes and cardiovascular disease, is reduced by one-half in people who follow exercise guidelines. Conditions, such as high cholesterol and hypertension are harmful, but their harm is significantly reduced in adults who are physically active. And active people can live about five years longer on average than inactive people.
Whether you are generally healthy or are managing an illness, there are plenty of ways to get more active, improve confidence, and boost your fitness. Consider walking down the block, around a park, or with a pet or a friend. Senior sports or fitness classes, especially water aerobics or exercises are excellent options, as well as yoga or tai chi.
Consider yoga
Weight-bearing activity is often recommended as a strategy to prevent bone loss. Certain yoga positions may fit the bill. Yoga puts more pressure on bone than gravity does. The side effects of yoga include better posture, improved balance, enhanced coordination, greater range of motion, higher strength, reduced levels of anxiety, and better gait. Even if bone density does not increase, improvements in posture and balance associated with the practice of yoga can be protective.
It’s OK to start small
The most important thing is to incorporate movement in to our lives. People age 60 and over account for over 40% of the hospitalizations due to injuries. The average American sits 7.7 hours per day, and there is no doubt that that number increases as we age. The bottom line is this: We need to get off our seats, both literally and figuratively.
While 30 minutes of exercise is the optimal amount for stress reduction, start small if that’s what works for you. Any time you can dedicate to yourself will increase your sense of well-being. Give yourself 15 minutes a day to start and watch your sense of well-being, your strength, and your balance grow.
Workshop and resources
To learn more about fitness, aging and techniques that you can incorporate in your lives, join us for the Senior Ministries Convention workshop, Senior Strength: Movement Matters, scheduled for Friday, January 29 at 11 AM. The speakers, Farris Fakhoury PT, DPT and Lorraine Slocum PT, DPT, are physical therapists at the Kessler Institute in West Orange, NJ and experts in the field of aging and exercise.
See also:
How Much Physical Activity Do Older Adults Need? www.cdc.gov/physicalactivity/basics/older_adults
Exercise and Fitness As You Age www.helpguide.org/articles/exercise-fitness/exercise-and-fitness-as-you-age.htm
