Are you the “exercise” type? If not, here’s a bit of good and bad news for you.
The bad news…
The health risks due to lack of exercise are similar to that of smoking.
Researchers in the U.K. found out that the chances of developing type 2 diabetes, heart disease and colon cancer, among others, are about the same between smokers and those who don’t exercise.
The bottom line? Your chances of enjoying retirement to a ripe old age may be slim.
The good news is…
You have better chances of avoiding age-related diseases like diabetes, cancer, stroke, heart disease, osteoporosis, etc., by setting aside at least, 150 mins/week exercising
By spending 22 mins/day, 7/7, you will experience a better mood, free from depression symptoms. Your muscles will have better mass, you balance will improve, minimizing the risk of falls, especially if you live alone.
Overall, by exercising, you improve your feeling of wellness.
Yet, despite these obvious benefits of exercise, a lot of people find no profit in it. In fact, it is estimated that about 31 million Americans, aged 50 and above, hardly exercise at all.
Why?
The reasons are varied and voluminous. While they may seem valid on the surface, a deeper scrutiny would reveal them as mere alibis – to justify people’s natural tendency not to do something they abhor doing. Because of this alibi syndrome, roughly 80% of seniors are unhealthy.
Are you one of them?
If you are, it’s time to examine your priorities. Your health and fitness depend on it. Besides, there is no limit to exercising. You just have to follow certain steps such as:
1. Have a purpose:
Whatever your purpose is, it must be personal and strong enough to be a commitment.
Exercising because others are doing it, is not going to work. When they fall off the grid, and they will, so will you.
My purpose for exercising is two-fold: I don’t want to look like an empty bean sack, and I can’t afford to get sick.
2. Do what fits you best:
At your age, extreme sports is out of the question.
There are a lot of docile and safe exercise routines for the elderly. Whatever you choose, make sure it is doable, it does not require great expense or a long-distance travel.
For example, swimming or yoga appeals to a lot of seniors. If either does to you, fine. Do it. Just make sure you don’t have to travel miles to have a splash or recite your mantras.
I have to drive for 10 mins for my three times weekly tennis. But I do my brisk walk (twice a week) at the huge parking lot of a shopping mall right across my home.
3. Start slow:
Exercise is to supposed to be fun and enjoyable. So savor each moment be starting slow.
Besides, going at it like a bull raises the risk of injury especially if you have been out of circulation for a while.
Do not overstretch yourself. It may lead to serious physical problems.
4. Ramp it up:
Have you ever heard of the saying, “No guts, no glory?” It holds true in exercising, too.
Once you get comfortable with your chosen exercise routine, gradually ramp it up.
For example, if you can safely do laps of brisk walking or swimming, ramp it up to, say, 15 laps or as long as your lungs and muscles allow you to. But don’t go beyond your limits.
When I started doing sit-ups before going to bed, I started with 5 cycles. Then I started ramping it up to 10, then 15. Now I way past 20. I plan to plateau at 30.
You have to push yourself to the limits to get optimum results. Besides, doing 10 laps in the pool is better than 5, isn’t it?
5. Get a buddy:
I exercise alone. I can do all my exercise routines without any distraction and within my allotted time.
But if you are more motivated to have an exercise buddy, then get one. Make sure he or she is as serious as you in achieving your health objectives.
Keep away from one who doesn’t show on time, talks too much or complains a lot. If you are a gym-type, don’t have a buddy who spends too much time using his cell phone or taking selfies.
Exercise should serve a higher purpose than to gloat over, blab about or post selfies on Facebook.
I have passed the septuagenarian mark and still bullish about life. At this age, the road I travel is getting lonelier by the day. Two days ago I visited the wake of a friend and elementary grade classmate. He was 68 yrs old.
I am not sure if my having outlived a lot of friends and acquaintances is due to my being physical since I was young. But I am not stopping inquire. I just keep on doing what I have been doing until I can no longer lift the 10-lb dumbbell I just bought.
Are you going to put on your sneakers now and hit the road or the gym? You should while you can.
Image: http://dailycaring.com/video-15-minute-senior-exercise-program-for-balance-and-strength/
~oOo~
