Exercise for Seniors

First, let me just say that this is the first time I have referred to myself as a "senior". In my head, I'm still trying to grasp being an adult of any kind! But, yep, I am now 60+ (plus 4 years, to be real). Anyway...

Just a couple of years ago, I was walking outside a lot more. These days, either the sun is hotter or I'm just more sensitive to it. I can really only handle walking very early or very late in the day and, even then, the summer humidity is brutal. Of course, I have the underbed treadmill that I was gifted, and I do use that a couple of times a week, but it feels very passive in some way and not as strenuous as an outside stroll. Still, I need more exercise that is geared towards building and keeping strength. I have started doing a couple of things that make me feel so much better.

Isometrics

Isometrics exercise is something I find doable. I've been doing them a few times a day for the past few weeks (I have more energy now that I can eat better). Here are some benefits:

• Low impact
• Low or no cost
• Can do them almost anywhere
• Can target certain areas of the body

The low impact part is what got me first. I hate putting my body in any kind of pain in an effort to be healthy. I will leave that to the young 'uns. The low-cost part is what made me really happy. I don't want to invest in a lot of stuff that will just add clutter to my life.

What got me started in the first place was when I ran across a video on isometrics. However, the workout was geared towards younger and more athletic people. Thankfully, when I looked around, I found a lot of articles like this one. I just started out doing the exercises shown. 

It's been about 3 weeks now and I have invested in a set of resistance bands (one band was free thanks to a local senior program). And that is it for cost. 

Because of my age and the health issues that run in my family, I am also concentrating a lot of boosting my blood circulation.  I never thought much about my circulation until a neighbor mentioned that she was having problems and has to wear these special socks. She is about 25 years older than me and when she joked for me to "get ahead of the game", I listened. Also, I have been working on improving my balance and gait, both of which are sometimes off because of a neurological issue.

Boosting Circulation

There are a lot of really simple and zero-cost exercises that help boost circulation in the legs. This video goes through just a few. There are a lot of other videos and articles with more ideas.

Since there are times when I am forced to be off my feet because of temporary illness and balance issues, I have started doing a lot of what I call foot and leg movement exercises. There are leg raises, ankle pumps, and toe circles.  I can do those while sitting or lying down. 

There are also ways to just boost your daily movement quota. If standing at the sink, you can walk in place or lift up on your toes and back down (as if wearing heels). This is a good time to do some of those circulation exercises.

The main thing is to just move. That doesn't mean you have to be constantly walking or running or doing anything out of your comfort (or safety) zone. Just moving at all is better than being still. As part of this new exercise kick in my life, I try not to sit for longer than half an hour without standing and moving around for a few minutes. That sounds easy, but I didn't realize how passive my life has gotten. 

Move, move, move

I am always talking about how fit so many of my older neighbors are. What they seem to have in common is that they are always moving around. Most don't use smart phones or computers, and I guess they don't watch much television. I see ladies who are close to 90 still walking a few blocks over to the store or walking down the street to the church. By the way, this is an old article, but still inspiring.

(Speaking of my neighbors, one lady who passed away last year (at 92!) walked up and down one of the hallways each afternoon to get her exercise. This is after she'd had to start using one of those rolling walkers and didn't like to go outside with it. Before then, she would take a trek outside and around the building in the warm months and, in the snowy months, she would stroll around the community room, doing 3 or 4 circuits. Absolutely amazing. Up until her last year, she was doing her own laundry and coming down most days to work on jigsaw puzzles or have coffee with her friends. Her health only went downhill after she slipped and fell in her apartment. Knowing her, she was probably doing chores. The lesson I take from this is to just not stop moving.)

No matter how much you hate to exercise, here are some more ways I found to keep moving as much as possible:

• If you are on the computer a lot, find a way to stand for much of the time. You might have to put the computer on a higher table or desk or counter. I have a stand for mine that raises and lowers. Sometimes I will set it on my dresser and stand while typing. At the very least, set a timer for taking a "stand up break" just to get off your behind for a few minutes.
• While doing dishes, keep using your feet to lift and raise yourself, or just move from side to side in a little step-dance move.
• If sitting while chatting or watching TV, raise and lower your legs. Do some of the heel and ankle pumps. Clench and relax your calf or thigh muscles. With your arms up and to the side, do arm circles. This is another good time to use resistance bands to do some arm stretches.
• If you have trouble walking outside, try walking up and down the halls of your home or building. If a 90-something year old can do this with her walker, there is no excuse for the rest of us.

The older I get the more I appreciate living and I don't want to lose that appreciation. I'm going to keep moving as long as I can before I am forced to be still. 

So many of us talk about living a long life. I'm not afraid of death but, if God grants me more years, I want to be healthy enough to enjoy them.

No matter what you decide to do for your health and well-being, keep safety in mind. Talk with your doctors about what is best for you. Use your common sense. I'm not a professional (as if you didn't know); I'm just sharing my positive experiences.

Peace

--Free

P.S.:

I did buy one thing during Prime Day this year. I got one of those vibration plates after reading about the benefits. I was able to do a 0% payment plan with my Prime card, but had the plan of returning the machine if it didn't live up to the hype, I will do a post soon on the pros, cons, and supposed benefits along with my observations.