WEDNESDAY, NOVEMBER 15, 2023 - EXERCISE

 WEDNESDAY, NOVEMBER 15, 2023 - EXERCISE

This week, I’m writing about the physical aspects of life. I view five factors for retirement:  Finances, Physician, Mental, Social, and Spiritual.

Yesterday, I wrote about food - nutrition - obesity, diabetes - today - keeping your body healthy with exercise.

So, how important is exercise to seniors?

The Centers for Disease Control (CDC) says:

‘As an older adult, regular physical activity is one of the most important things you can do for your health. It can prevent or delay many health problems that seem to come with age. It also helps your muscles strengthen so you can keep doing your day-to-day activities without becoming dependent on others.”

An Australian website says:

“About half of the physical decline associated with aging may be due to a lack of physical activity. Without regular exercise, people over the age of 50 years can experience a range of health problems, including reduced muscle mass, strength, physical endurance, reduced coordination and balance.”

Another quote from the CDC:
“As far as recommendations go, the Centers for Disease Control and Prevention (CDC) suggests adults engage in 2-1/2 hours of moderate activity weekly. This would mean a walk of 7,000 or 8,000 steps daily or 3 to 4 miles.

I try to walk every day. On rainy and cold days, I like to walk at the Georgetown Recreation Center or my apartment complex, which has an exercise room with two treadmills.

On lovely days, I walk in my neighborhood - or on one of the great trails in my community.

*****

AEROBIC EXERCISE

The Mayo Clinic gives ten reasons for aerobic exercise.

Aerobic activity can help you:

1. Keep excess pounds at bay
2. Increase your stamina, fitness and strength
3. Ward off viral illnesses
4. Reduce your health risks
5. Manage chronic conditions
6. Strengthen your heart
7. Keep your arteries clear
8. Boost your mood
9. Stay active and independent as you age
10. Live longer

*****

I generally exceed my aerobic minimums. I walk at least three miles a day. I use the Heath App on my iPhone - which keeps track of steps. For me, 2,000 steps are a mile. I have a Medicare insurance plan that puts $10 on a renewal credit card for ten days (out of a month) when I exceed 5,000 steps (or 2.5 miles).

Other aerobic exercises include running, elliptical machines, bikes, and treadmills. I prefer my community exercise facility as it has a walking track that overlooks basketball courts and a significant weight room. Treadmills also give me exercise, but the view stays the same! 

My Granny Basketball is an aerobic activity. My community exercise facility has several aerobic (and weight training) options - including aerobics, yoga, Silver Sneakers, and other classes. I am more used to my plans, so I don’t have to commit to a particular time and activity. 

*****

WEIGHT TRAINING

The other primary exercise approach is weight training. As we age, our muscles can weaken without use. (Use it - or lose it).

I generally don’t do much weight training (ouch). In my recent visit to my primary care physician, she referred me to a Physical Therapist - and I will follow up on that.

A Canadian government health site lists thirteen reasons for weightlifting:

• Rebuilding muscle.

• Recharging metabolism. 

• Reducing fat. 

• Reducing resting blood pressure. 

• Improving blood lipid profiles. 

• Enhancing postcoronary performance. 

• Resisting diabetes. 

• Increasing bone density. 

• Decreasing physical discomfort. 

• Enhancing mental health. 

• Revitalizing muscle cells. 

• Reversing physical frailty. 

• Combating cancer. 

*****

All in all, we must keep moving and our muscles active!!!

LOVE WINS

LOVE TRANSFORMS

KAREN ANNE WHITE, ©, NOVEMBER 15, 2023