The saying goes “A body at rest
tends to stay at rest, while a body in motion tends to stay in motion.” As our bodies age, it is more important that
we incorporate exercise into our daily routine.
There are 12 steps that can help seniors engage in a healthy
lifestyle. Research shows participating
in exercise regularly can help prevent Alzheimer’s disease, protect individuals
against stroke, increase life expectancy, and even change our DNA structure so
our body can perform exercises more efficiently. If you follow the twelve steps below, you
will be on the way to a better you!
Step 1: Ease into an
exercise program: When deciding to go to the gym for the first time or starting
back to the gym, remember not to overdo it on the first day. This is a common mistake for many people who
want to shed weight quickly. In fact, if
one enters the gym with this mindset, they could potentially injure themselves.
Make sure to always warm the muscles up by taking a brisk walk or easy jog.
Step 2: Embrace the squat:
One of the best lower body exercises is the squat. This engages leg and lower back
strength. This helps strengthen the back
muscles which could prevent injury as we age.
Once you become stronger, workouts can be intensified by adding more repetitions.
Step 3: Target the core:
Core strength is the foundation for all other muscles in the body. Some simple
core exercises include the plank. Hold
this exercise for approximately 30 seconds and repeat.
Step 4: Play flamingo: As we
age, our equilibrium tends to become off balanced. This is a problem for seniors because this is
the leading cause for falls. The
flamingo exercise is simply standing on one leg for 20 seconds then switching
to the next leg. If this exercise
becomes too easy, try closing your eyes. Perform this exercise as many times as
you would like.
Step 5: Don’t forget the Achilles!
Achilles tendon injuries are common with older runners. As we age, our connective tissue loses some
elasticity. Simple exercises such as
stretching the Achilles can prevent injury.
To stretch the Achilles, stand leaning against a wall with one leg
extended with the heel on the ground. Hold
this for 30 seconds and then switch legs.
Step 6: Listen to the twinges:
Working through the pain is not always the best option. When one is experiencing pain from working
out, it is best to take a few days off to let the body heal. If the pain continues after a week or two, see
a doctor.
Step 7: Strengthen your shoulders: Simple shoulder workouts such as
grasping both ends of an elastic tube and pulling the tube apart are great for
increased strength. Repeat this exercise
five times. This helps out older golfers
and tennis players from suffering a shoulder related injury.
Step 8: Drink chocolate milk: To some people the taste of protein
drinks is repulsive. Chocolate milk is
an easy alternative to consuming protein.
Experts say “If you are trying to lose weight, plain milk works well,
but isn't nearly as much fun to drink.”
Step 9: Grab some golf
balls: If you are experiencing sore heels and arches, golf balls can cure
this. If your husband or wife golfs I am
sure they will not mind if you sneak a couple of golf balls out of their
bag. Simply roll a golf ball around on
your foot for five minutes a day can reduce the threat of Plantar Fasciitis.
Step 10: Do the laundry lift: Strength training is not always about lifting
heavy weights. Simple exercise such as
lifting a laundry basket over your head is a way to build muscle. This exercise can help stabilize and protect
your joints. Studies show that 14 weeks
of strength training lengthened older adults’ muscle fibers by 10% and
stiffened their tendons by 64%.
Step 11: Stretch Strategically:
There is a common misconception when to stretch. Many of us have been taught to stretch before
exercises, while others were taught to stretch after exercise. Before performing any type of stretching exercise,
make sure the muscles are warmed up. Stretching
a cold muscle could lead to injury. Take
a simple walk around the house while moving the arms around to loosen the
muscles and then you can stretch.
Studies show that stretching while watching TV at night or before bed
have the best results.
Step 12: Take a load off: Taking days off are more important as you
get older. If you are achy or sore take
a day off. After that day is up and you
are still sore, take another day off.
However, this may not be an option for some who are working or have
other commitments. If this is the case,
make the most of your weekends to relax and meditate. Meditating after work or just sitting in
silence can alter ones mood.
These 12 steps are an easy way for
one to stay in shape. Please feel free
to ask any questions in regard to this 12 step program. For additional information please visit www.aarp.org.
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