Making a home gym
When COVID first arrived in 2020, I admit that I was a bit skittish about continuing my membership at one of the many gyms in the city for fear of getting sick if someone coughed in my direction. So, I started to accumulate a little bit of useful equipment so that I could exercise at home. The added advantage was that I wouldn’t have to get into the car to travel anywhere, change into workout clothing, possibly lineup for using a piece of gym equipment, workout, shower and then return home. This all seemed like a win-win type of setup, a cost-saving and a convenience. Of course, one still needs the self-discipline to go to your gym, whether it be in your basement or at a commercial establishment.
Some weights, a balance ball to strengthen core, some terra bands, a foam roller and a “bullworker”
The most expensive piece of equipemtn that I bought was a reclining bike but I have found this useful for use as a warmup and effective cardiovascular device. Afterwards I progress to my use of weights. I also bought a bench ( I think I paid $150.00) that enables me to vary activities for exercising specific muscles. One of the devices that even with my gym membership I never used was the stair-climber. Why? Because I live in a three story house and, during the course of a day, I climb to the top of the house looking for…….I can’t remember…….return to the ground floor and now remember what I was originally looking for. Oh, the sins of memory.
My ageing wrists to not allow comfortable extension for pressups on the floor. Therefore, these devices keep my wrists in a straight line.
I published an earlier blog on using household objects to improvise for what you might find in a conventional gym: food cans, for example. That information still stands. Another source of devices for my home gym has been things that I picked up at local garage sales. It is remarkable, as well as cost saving, the types of things that some people have no longer use for. I love the idea of recycling rather than throwing stuff away. One object that I picked up, but never used, was an old “bullworker” I see them on Amazon for sale at $299.00 and all I paid was $2.00. What a bargain and perhaps I should try incorporating it into my workout program. What a good idea!
A foam roller can help ”iron out” tight muscles groups such as the Iliotibial band (IT band), hamstrings, many muscle groups. Be creative! Some terra bands, a yoga ball and lacross ball complete the picture.
Now, I have a confession to make. I have never been one of those people who spends endless time exercising to the hilt and if I were to develop six-pack abs, probalby the only way that is going to happen is with the application of a coat of paint. However, the most important thing that you can do for yourself at any age is to keep moving. It certainly doesn’t have to be jogging which can be hard on the joints as well as many times quite destructive and harmful. However, again, I use the analogy of maintaining a car and driving it on a regular basis to keep it in good shape, to keep oil circulating, brakes, rotors, transmission all working as they should. Lack of movement in the body can result in stagnation of synovial fluid leading to stiffness, cartilage thinning and muscle atrophy. With time this can lead to the formation of adhesions and irregular further restrictive patterns of scar tissue. Leave that for any longer period of time and this will lead to permanently contracted or frozen joints.
My most expensive item of exercise: a reclining bike - a good way to start my routine of cardio………..and check my emails…..or watch a film.
An essential exercise that I would recommend to seniors of any age is very simple. If you are leading a completley sedentary life then at least keep all your joints moving. For example bend the fingers, bend the wrists, bend the elbows. Point the toes, flex the toes and feet. Flex the leg at the knees. From a sitting position, try to flex the hip by bringing the knees up in the direction of your face. You may not necessarily be able to immitate some proficient yogi half your age but do your best. Movement is movement irrespective of how great or limited your mobility may be.
Now, my usual caveat is that if any exercise or stretch causes any pain, then don’t do it. There are usually ways to modify what you are doing that does not cause discomfort. Give me a call or email me. I am not in favour of the “No pain, no gain” mantra. My favourite mantra, which my clients will be used to hearing me say, is based on the story of Goldilocks and the Three Bears. The porridge should be not too hot and not too cold. It should be just right.
As many of you know, I like to walk and have now walked several routes of the Camino de Santiago pilgrimage through Spain - the last time was from Seville in the south to the north of Spain (1000 km - it took me 40 days) I plan in the not too distant future to walk with my stepson the 88 Temples of Shikoku in Japan - approximately 1400 km. Here I am, boasting again although the lesson from this is really the importance of gentle movement. Walking is gentle but you should walk at the pace that is comfortable and works for you - not try to walk at somebody else’s speed.
On the Via de la Plata ( from Seville to Santiago de Compostella 1000 km) one of the routes of the Camino. Self portrait and facing into the sun so sorry no smile possible at this time.
The last lesson I want to leave you with is to avoid thinking that you should expect the body to malfunction as you age. No, providing you look after yourself please have an expectation of good health and good pain-free mobility. An inspiring story of health and longevity is described in a film series called “Live to 100 - Secrets of the Blue Zones.” As at moment of writing, this series is avaialble on Netflix. There reallly is no magic formula to longevity so I would recommend that you learn and apply some of the lessons learnt.
