Aging, maintaining health and exercise

I once worked with a personal trainer who expressed that for optimum health one should do an exercise program that included at least three workout sessions per week, consisting of 45 minutes of cardio and strength training. Yes, that and more might be ideal.

However, that sort of program might be daunting for people who are new to the importance of exercise, tend to be sedentary because of the demands of their job, are elderly or who have existing health problems. Additionally, travel time to a gym, especially if the gym is far away, can be an impediment to someone adopting any sort of exercise program.   

You don’t necessarily have to belong to a gym or have a mass of equipment at home to follow a fitness program. It is possible to improvise with a few simple objects. I have started doing press-ups, not on the floor but leaning against the kitchen counter while I wait for a pot of water to boil. You can increase the intensity of the press-up by increasing the distance from where you place your feet. Cans of food can substitute for weights and it is also remarkable what you can achieve with a simple chair. If you live in a multi floor house, then you really don’t need to exercise on a stair climber. 

You can make this press-up exercise as easy or as difficult as you like by altering the distance of your feet from the counter.

Dropping the heal to the step below is a good stretch for shin splints. Walking to the top of a three-story house for, what was it again? is a good exercise. But, oh, the sins of memory…….that in itself will keep me moving.

Excuse the advertisement for Kirkland brand, but going to Costco for a whole load of purchases is a weight-lifting exercise in itself.

I have also noticed that there seems to be an increasing number of downloadable apps on programs of simple exercises designed for all parts of the body. In future blog postings, I will eventually review these programs but what impresses me so far is that they seem to be marketed to an older population. Keep the joints moving every which way.

An example of one of the many apps avaialble on your cell phone for exercises for strengthening, stretching, yoga or tai chi

My advice is to gradually ease into a program of fitness. At the same time, this does not have to be an aggressive all-or-nothing start as if you were making up for lost time. Forget the “no pain; no gain mantra.”  I personally subscribe to what I affectionately call the “Goldilocks and the Three Bears” philosophy. The porridge should not be too hot, not too cold…… but just right. 

Gradually increase the intensity of your workouts. Get into the good habit of exercise because, along with careful attention to a healthy diet, it is an integral part of your future health.  

The first rule of thumb for any form of exercise is safety. For example, I have just designed a simple exercise programme for someone who has metastasised cancer. Because of the medications to which she has been subjected, she has recently experienced a couple of falls. Therefore any exercise that challenges balance too soon should be avoided. However, an exercise program to help strengthen core muscles, and help build confidence brings all sorts of health benefits. One step at a time is my modus operandi with improved stability as the final object of the exercise.  

Another example of precautions needed might be if the person has a comorbidity, such as heart issues, that might affect their ability to exercise. Exercises might still be appropriate but modifications to the program should be made. The exercise should fit the person and not the other way round.

So, if someone has a preponderance to fall, then an  appropriate exercise programme might be to work close to the ground where any imbalance or dizziness is less likely to result in a serious fall or fracture. With my client, I have recommended starting with a Modified Plank and also a Bird-Dog exercise. There are some good YouTube videos help you do these exercises.

Another very safe exercise is called Seated Core exercise in which you are sitting in a chair and you are lifting one knee towards the chest while keeping your back straight. 

Again, if you are relatively new to exercise, my advice is the following:

Start slowly and gradually increase the intensity. Begin with a few repetitions of each exercise and gradually increase the number of repetitions as your strength improves.  A very important safety rule is that if an exercise or stretch causes you pain (as opposed to slight muscle soreness) then do not do that exercise. You can ask me for modifications to a particular exercise that does not cause pain. There are different ways to engage a muscle group without causing pain.

Focus on proper form because this is essential to avoid injuries and it also maximises the benefit of the exercises.

Stay hydrated and nourished. Small bites of something is better than nothing: Kefir, yogurt, a few nuts and raisins. You want to keep your blood sugars regular.

Consider incorporating other forms of exercise if you can. That’s in addition to the core strengthening. Aerobic exercises such as your reclining bike. Of course, walking also is good but for safety, if you have to, use a walker rather than take another fall.

Don’t be too impatient for results. Just stick at it every day and you will gradually derive the benefits.