Physical activity is the age-old answer to old age
Published 1:30 am Saturday, October 1, 2016
By Catherine Bongiorno
Special to The Herald
A couple of columns back, I whined about the visual effects of aging on the face (albeit, with a semi-happy ending).
But what about the effects of aging on the internal body? Loss of bone density and muscle mass. Increased risk of heart disease. A decrease in metabolism, as well as flexibility and balance. Arthritis. Weight gain.
Sound ghastly? I agree whole-heartedly, which is why I began offering strength and balance classes to seniors, four years ago. Like it or not, exercise is arguably the most important tool in staving off the maladies listed above.
And seniors, it’s not too late to start. Whether you are 55 or 85, your body will benefit from an active lifestyle.
My recommendations:
Strength training. Build muscle. Sarcopenia (loss of muscle tissue) kicks in as early as our 30s, and may speed up in our 60s and 70s. Resistance exercise to the rescue. I regularly use dumbbells, weight machines and resistance bands with my senior training clients, and delight in seeing them gain strength. Strength-train a minimum of twice a week. If you don’t know where to start, hire a professional trainer for guidance.
If weights are not for you, try swimming, which works all the muscles groups while being gentle on the joints. You’ll also see increased flexibility and improved cardio conditioning.
Balance exercises, which are key in helping us avoid falls in later years. Balance takes practice, practice, practice. It can be aggravating at first (it’s the one portion of class where I allow my participants to cuss), but well worth the trouble. E-mail me for a list of balance exercises that can be performed in your own home.
Gentle cardio. Just because your days of running a 10-minute mile or performing 50 jump squats are over doesn’t mean you have to throw in the aerobic towel. There are plenty of low-impact ways to increase your heart rate without putting strain on your knees, lower back, or other ailing areas. Cardio can even be performed in a chair.
My senior strength crew regularly slogs through seated jumping jacks, high-knee chair marches and whatever other lunacy I come up with for class. Feel like a complete buffoon, sitting in a chair and flinging your arms and legs around? Good — laugh out loud at yourself, another proven health benefit.
Stretching. Muscles lose their elasticity as we age. Stretching improves flexibility and posture while helping to prevent injury. It also relieves tension, especially when you incorporate breathing exercises into your stretching program. Aim to stretch four to five days per week.
You should feel a good tension with each stretch, but not pain. If you feel pain, back off.
An active lifestyle is a must for happy, healthy aging. Consult with your doctor before starting an exercise program.Once it’s been approved, don your flashy workout clothing and get movin’. Your body will love you for it.
Catherine Bongiorno, lifttolose@hotmail.com, is a Mukilteo personal trainer and nutritional therapist who owns Lift To Lose Fitness &Nutrition, www.lifttolose.com.
