Seniors And Exercise-Starting An Exercise Program

Q.

day. Wear it for a few days before you start your walking program to get a baseline. Add to the daily amount with some easy steps such as parking further from the front of the store, or using stairs instead of elevators or esca - lators. Once you begin to increase your steps, try working up to 10 thousand steps per day. You will need to set aside time for this much walking. Going one half mile every other day is a good initial goal. As that amount becomes easier over the next 2 weeks try walking every day. Once that becomes easier, (giving it at least 2 weeks), you can start increasing distance. To avoid overuse syn-dromes, increase distance no more than ¼ mile at a time, waiting at least 2 weeks for the next increase. Add variety by changing time or location for your walk and be sure to replace your shoes every 6 months. If walking causes pain or pre - sents problems for you, see your physical therapist to determine ways to alleviate the pain or to recommend an alternative exercise program. If walking for exercise is not an option for you there are fitness classes available at many churches and senior or community centers. These can vary greatly in approach and intensity so be sure to let the leader of the group know that you are new to exercises. Group settings can be excellent for provid - ing encouragement and camaraderie. Be careful though, some fitness instructors tend to push their participants too hard. We often succumb to this in an effort to be part of the group. Start easy, and if there’s some exercise that is too dif - ficult, hold off on that exer - cise until you’re in better condition. Pushing too hard at any time can lead to prob - lems. While you may expect mild, transient soreness when starting or increasing an exercise program, there should really be none of the “No Pain, No Gain” mentality at this stage. Above all, remember that whether you are working with a trainer at a Health club, participating with a group at your church or sen - ior center, or taking a daily walk in the neighborhood, it’s all about sticking with it. Don’t worry about finding an exercise you can do; find an exercise program you will

“I’m w anting to start an exercise program now that I ’ve retired .I’m not sure how to go about it. Should I jog, lift w eights , d o yoga or jus t start w alking? I’ve not exercised before and d on’t w ant to hurt myself.”

A.

Congratulations on making a good health decision. As you have no doubt heard many times, the first step is to see your doctor for a complete physical exam. Ask your doctor if there are any par - ticular medical problems that may affect your fit - ness program. It is very important to start slowly. It might have taken a long time to get out of shape and it will take time to get back into shape. Go slow and don’t be in a hurry to increase or add to your program. Exercise programs can address several issues - aerobic condition, endurance, flexibility, strength, and relaxation are some of the outcomes to be gained from exercise. If this is your first formal exercise program you should work on building a good foun - dation to support other exercise. All programs will benefit from a foundation of ade - quate aerobic capacity. It doesn’t do much good to start a strengthening pro - gram if you can’t do more than a few minutes of activity before running out of breath. There are many ways to exercise aero-bically. A simple walking pro - gram is one of the best, especially if you’re just getting started in exercise. It requires minimal equip - ment; basically a good pair of shoes with a toe box wide enough to fit your foot, and adequate support in the arch and heel. You should have comfortable clothing that fits the weather if you walk outside. You can purchase a pedometer at your local sporting goods store. This devise will attach at your waist and tell you how many steps you take in a