Take small steps to becoming more active
Movement can help build strength and enhance your quality of life
Whether you are getting your sweat on or simply adding more movement to your life, fitness experts say the payoff from exercise will be worth it. And the benefits of moving can be impressive for older adults.
“As we age, people lose muscle mass, cardiovascular fitness and bone health,” says clinical exercise physiologist, Julia Daun. “So, it's really important to stay active.”
She says movement matters because it enhances quality of life, bolsters an individual's sense of control and often means they are independent longer because they are better able to carry out activities of daily life.
“When we exercise, we are giving ourselves the tools to go out and do what we love,” Daun says.
Some people can be intimidated by the idea of working out, which is often associated with going to the gym, lifting weights or wearing fancy fitness attire, Daun says. But the more you do, the better you become.
“Movement is simply not being sedentary,” she says. “It's not necessarily about going to the gym for a 60-minute workout. It's about finding ways you can be active that work for you. When we exercise and move the body, it is not just about biceps or abs and fitting into a swimsuit. It's functional movements we need to do in everyday life and to feel better physically and mentally.”
She suggests finding supportive friends or family, focusing on activities you enjoy and starting small with structured activities or simply getting out to walk, garden or play with the grandchildren.
“Five minutes is better than one and 10 minutes is better than five,” Daun says.
Emma Mclaughlin, a fitness instructor with the University of Calgary's Health and Wellness Lab, says movement helps to build strength and confidence and it can easily be stitched into day-to-day life.
Her advice?
“One step at a time,” she says. “Just move more. Go for a walk, add shoulder rolls while you are sitting in a chair or maybe when you are watching TV, add a stretch.”
Daun explains how to do a few exercises to get you started. Try these two to three times a week and remember, in each one, to brace your belly like you are ready to take a punch to the gut.
SIT TO STAND
• Sit on a stable chair with your feet on the floor, hip distance apart and toes forward.
• With your hands crossed over your chest or held in front, stand up. Exhale as you do.
• Sit down
Repeat 5 to 10 times. This activity, which is perfect to do during TV commercial breaks, works on building muscular strength, which makes everything from going up and down the stairs to getting in an out of a chair or on and off the toilet easier.
SINGLE LEG STAND
• Stand up straight, plant your feet firmly on the floor with your arms at your side
• Lift one foot just a few inches so it hovers off the floor
• Hold for as long as you can
Aim for 30 to 60 seconds. Repeat 2x per leg.
This is a great exercise to do while waiting for the coffee to brew or brushing your teeth. If you want more of a challenge, see how you fare with your eyes closed. This works on balance and core muscles, which help with activities like getting dressed to getting in and out of the car, walking on uneven surfaces and simply standing from sitting position.
BENT OVER ROW
• Place feet hip distance apart with a soft bend at knees
• Stick your butt back and out
• Let your arms hang down in front of you with your palms facing each another
• Pull your elbows back into a row, squeezing your shoulder blades as you do, with your elbows close to your sides. Exhale as you do
Do 2 to 3 sets of 8 to 10 rows. To add more resistance, try holding objects in your hands like cans or bottles from the pantry.
This helps improve posture and strengthens your back.