Keeping physically and mentally fit eases aging process
Starting or maintaining a regular exercise routine can be a challenge at any age – and it does not get any easier as you get older, according to helpguide.org. You may feel discouraged by health problems, aches and pains, or concerns about injuries or falls. If you have never exercised, you may not know where to begin, or perhaps think you are too old or frail, and can never live up to the standards you set when you were younger. Or maybe you just think that exercise is boring.
While these may seem like good reasons to slow down and take it easy as you age, there are even better reasons to get moving. Exercise has shown to enhance mobility, flexibility and balance; reduce the impact of illnesses and chronic diseases; improve sleep; boost mood and self-confidence; and to do amazing things for the brain.
According to “Why Exercise Protects Your Brain Health and What Kind is Best” in The Cleveland Clinic, recent studies suggest that the activities you do to improve your body also benefit your brain.
“We know that physical exercise, and aerobic exercise in particular, is very beneficial for maintaining brain health, even in people who are at risk for developing dementia and Alzheimer’s disease,” says neuropsychologist Aaron Bonner-Jackson, Ph.D, of The Cleveland Clinic.
“You can make a major difference in how your brain is functioning,” he said.
Staying active is not a science. Just remember that mixing different types or physical activity helps both to keep workouts interesting and improve your overall health. The key is to find activities you enjoy. An article in Harvard Health calls them the four building blocks of fitness.
These are:
Balance - Maintains standing and stability, whether you are stationary or moving around. Examples are yoga, Tai Chi, and posture exercises.
Cardio - Uses large muscle groups in rhythmic motions over a period of time. Examples are walking, stairclimbing, swimming, hiking, cycling, rowing, tennis and dancing
Strength and Power Training - Builds up muscle with repetitive motion using weight or external resistance from body weight, machines, free weights, or elastic bands.
Flexibility - Challenges the ability of your body’s joints to move freely through a full range of motion. This can be done through stationary stretches and stretches that involve movement to keep your muscles and joints supple and less prone to injury.
Getting active is one of the healthiest decisions you can make as you age, but it is important to do it safely. Talk to your doctor to get medical clearance before starting any exercise program. Consider workouts that best fit your lifestyle and health conditions. Listen to your body and make sure you do not hurt yourself or make yourself feel worse. Stop exercising if you feel pain or discomfort. If needed, seek medical attention. Start slowly and build up steadily, especially if you have not been active in a while. Build up your exercise program little by little.
And remember: You can do it!
Promoting Senior Wellness is provided by The Hickman, a Quaker-affiliated licensed personal care home in West Chester. This column was written by Hugh Bleemer, Outreach and Admissions Counselor. For more information, go to www.thehickman.org.