Page 16 - Mid Valley Times 6-4-20 E-edition

Thursday, June 4, 2020 | A16 | Mid Valley TiMes
We have been asked to stay at home
for the past three months and many of our exercise routines have been disrupted. It is easy to forget about exercise when it is not routine. Mov- ing your body is an extremely important way for you to stay healthy and to keep your immune system as strong as it can be. “Exercise prevents chronic disease, im- proves mood and lower chances of
Now What?
injury,” states Marlo Solitto in an Aging Care article on exer- cise.
As you age the strenuous physical
exercise you did when you were young can be harmful. It is bet- ter for older people to do moderate physi- cal activity. It is more important to exercise regularly than to do a strenuous activity.
e bene ts of regular exercise helps those with arthri- tis. Regular activity
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We Need to Keep Moving
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By Ro Linscheid
keeps the joints from sti ng up and thus reduce pain. It also helps with reducing or controlling weight giving you an edge against arthritis and other heart issues. Exercising later in
life can help reduce heart disease by better management of blood pressure, blood glu- cose and decreasing the bad cholesterol. It can help to regulate depression by help- ing to boost vitality, and decrease nega- tive feelings. ere are studies that show regular exercising
can help slow mental decline thus slowing the development of dementia.
Regular ex- ercise that includes
strength and balance training can help your body stay strong and able to do the
activities that bring quality to your life.
If you have trouble sleeping at night try to do some exercis- ing in the daytime to help exhaust the body enough to make the night a welcome time of rest. A healthy strong body ghts o infection and disease. If you do become
ill, you recover bet- ter and more quickly because your body has stronger ability to recover. Bone loss is a problem, especially for women. Strength training can reduce bone loss, restore bones and contribute to better balance and fewer fractures.
So what can older adults do for ex- ercise? Marlo Solitto of Aging Care breaks it down to the follow- ing three components:
for resistance. Bodyweight exercises or calisthenics (lunges, sit-ups, leg raises, etc.) are also convenient options since they do not require any specialized equipment. Two to three strength/ resistance training workouts a week will provide the greatest benefits. Exercise all muscle groups by doing one or two sets of 10 to 15 repetitions at moderate intensity. Individuals can progressively increase the size of weights (or levels of resistance) used during workouts as their strength builds.
Strength training helps prevent the loss
of bone mass and improves balance, which helps seniors avoid falls and broken bones.
3. Stretching and Flexibility Exercises
Stretching is vital to an exercise regimen. This process helps muscles warm up
and cool down gradually, improves and maintains flexibility, prevents injury, and reduces muscle soreness and stiffness. Stretching can also function as a time
for meditation and appreciation of how one’s body is feeling. Body and muscle awareness are useful skills that assist
in safe mobility and physical activities. Activities like yoga and Pilates can provide both useful stretches and strength training because they focus on isolating and developing different muscle groups. A number of exercise programs focus on developing a strong core, a term which refers to the set of muscles connecting the inner stomach to the lower back and spine. Because core muscles provide the foundation for all movement, strength in this area encourages better posture and balance and reduces widespread muscle pain.
RETIRED...
1. Aerobic and Endurance Exercises
Physicians recommend 30 minutes of cardiorespiratory endurance exercise each day for seniors in order to elevate heart rate and speed up breathing. Walking, stationary cycling and swimming are all examples of cardio/endurance exercises. If tiring easily is an issue, especially for those who are resuming a routine or just starting to exercise, it is perfectly acceptable to do three 10-minute periods of exercise spread out over the course of the day.
Cardiorespiratory endurance exercise increases the body’s ability to deliver oxygen and nutrients to tissues and remove waste over sustained periods
of time. After sticking with a regimen for a few weeks, there will likely be an improvement in one’s ability to exercise and perform everyday tasks without getting winded and tired.
2. Strength and Resistance Training
Strength training uses and builds muscles through repetitive motions. Seniors
can do strength training with weights, resistance bands, and nautilus machines or by using walls, the floor and furniture
I recently asked my father-in-law who has taken the stay
at home order very seriously what he does for exercise. He quickly replied, “I live in the Sierra View Homes Terraces so I walk the halls, ALL of the halls plus I use the stairs to go to the next oor and I do push-ups.” He stated, he walks the halls
in the evening when the halls are mostly empty. I asked him how many push-ups
hedoesadayhere- sponded, “60”. I am in awe of how commit- ted he is to exercise. He has remained in good spirits through this time of “stay home.” I think he has found a good balance. Iusehimasmymod- el of someone com- mitted to good health because we have to be motivated and com- mitted to exercise
so the days ahead
are lled with good health and happiness.
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