OUT OF THE MOUTHS OF

Seniors

So I have to tell you the origin of the frequently asked questions. I am currently volunteering as the fitness instructor at a senior center in a very small but adequate fitness center. First let me say most are well into their 70’s with a variety of ailments but for the most part in decent shape for their age. They are funny, opinionated and passionate. Most of them are regulars at the fitness center anywhere from 3-5 days per week. Their workouts are simple, relatively short, and their conversations vary but usually follow the story of the day. Very little of their conversations are about their health or status.

This is different from what I expected and although I thought I would enjoy myself when first asked to assist the center, I believed I’d hear some complaining particularly about their health and finances. But no they rarely complain and in fact most are pleasant humorous and inquisitive. They do ask many questions, some about fitness and how to use various tools and some about me a where I came from and how long I will stay. Currently there are many of them requesting exercise balls after they observed my using it. I will be going out to purchase 6 more today which brings the total to 11. One lady told me her cat would love it. These seniors are valid vital and vigorous and I am learning some things about myself and my ability to relate.

I have never been a patient person but it is demanded here by circumstance and I actually have more patience than I ever thought. Funny how that happens and attributes are revealed by the needs of others. They move and think a little slower than they once did so conversation requires attention and listening. Also they are creatures of habit with faculties not as sharp as they once were so keeping things in the same place is another requirement. So much so that something left in the middle of the floor creates the potential for a tripping incident which for a senior could spell disaster. I have wanted to change the channel on the television especially during Wendy Williams show but I dare not as it may cause some consternation amongst the seniors. I am enjoying my experience here and will miss it when it ends.

So here are some additional questions asked by the seniors at the center:

1.      What kind of equipment do I need? I can’t afford exercise equipment?

a.      For many activities you do not need a great deal of equipment. I have used water bottles as weights, resistance bands, exercise balls and a clothes line for jump rope. If you are motivated and imaginative you will not need fancy and expensive equipment. Check with parks and local public recreation centers as they often have exercise equipment. Seniors check the senior centers as exercise is vital to maintain your health.

2.      What if I have an injury or health problem that keeps me from exercising for a while? How do I know if it’s safe for me to start again?

a.      Again this is an issue you may want to discuss with your doctor but if it is a minor injury or sprain and it is feeling better I recommend going back as soon as you are able since the longer you remain away the more difficult it becomes to return.

3.      I get tired easily. What is the best exercise for me?

a.      Your energy level should rise as you increase your physical activity. It will seem difficult initially as your body works to make the adjustment but as you add muscle you will add energy. If this feeling of fatigue persist for more than a few weeks consult your physician. It is important to understand that it will be challenging initially both physically and mentally but once you get past this barrier the benefits are enormous.

4.      I’ve been exercising for some time now. Why am I not seeing any more real improvements?

a.      The body is amazing and will get used to the level of exercise you are doing. You have to vary your routines so they challenge the body differently. This may include but is not limited to adding exercises, increasing the number of repetitions, increasing the weight, and lengthening the cardio and intensity.

5.      I am 78 years old. Should I be exercising and what difference will it make?

a.      Remaining or becoming active is a good thing at any age since it will improve your health physically, mentally and spiritually. This will keep you strong and fit and better able to function and complete daily task. There is a fitness level appropriate for anyone at any age.

6.      Do I need to add additional exercises to my walking?

a.      My recommendation is work on endurance, flexibility, strength and balance together. Being solely focused on one or the other is not going to provide you the optimum benefit and may result in injury. Each is as important to functioning as the other.

7.      Is it better to join a class or a group or do it on my own?

a.      If you have not done it on your own up to now you probably will not suddenly change. If you have and it is working well, stick with it. If you have and it is not working than join a group. I work out alone usually but when I am able to partner with someone on or above my level my workout is more intense. So it really depends on your level of motivation, knowledge and experience but I think working with another person helps.

8.      I am over weight/obese what can I do?

a.      Start with what you are able to do and increase it a little as you make progress. If you are unable to walk but can stand up than do that. The idea is to move your body as much as you are able to at the time with the intent of increasing the length and intensity over time.

9.      I am not sick nor am I overweight, isn’t that good enough?

a.      You must be eating very well in order to do that without exercise however our bodies still lose muscle mass as we advance in age. So if for no other reason than to add muscle mass you need to find an exercise program that will suit your needs.

So no matter who you are, your age, health status, or current fitness level, fitness training will help to improve the quality of your life in many ways. Whether it is group exercise which has the added benefit of decreasing the isolation of this tech crazy world or individual workouts Get Up Get Moving and remember……….

CHIT CHAT WON’T BURN FAT

FREQUENTLY ASKED QUESTIONS

To Get You Up And Moving

1.      I am not particularly active, and I haven’t exercised in years. Is it safe for me to start now?

a.      You may want to talk with your doctor prior to starting and exercise program or significantly increase your physically activity whether for recreation or work?

If you have not been active for a long time, it’s important to start out at a low level of effort and work your way up slowly. Beginning slowly will help you become more fit without straining your body. For example, you may want to start with walking, biking, or swimming at a comfortable pace and then gradually do more or start strengthening exercises with light weights.

2.      I have a medical condition (such as arthritis, high blood pressure, diabetes, heart disease, Parkinson’s, Alzheimer’s) Is it safe for me to exercise?

a.      Exercise is safe almost everyone. In fact studies show that people with arthritis, high blood pressure, diabetes, heart disease, Parkinson’s or Alzheimer’s disease benefit from regular exercise and physical activity.  In most cases exercise will improve some of these conditions and reduce the impact of the symptoms. Again communicating consistently with your doctor about how your health condition may affect your ability to be active.

3.      Isn’t it better for older adults to take it easy and save their strength?

a.      Regular physical is very important to the health and abilities of older people. In fact studies show taking it easy is risky since sitting or sedentary will shorten your life expectancy. Also older adults are losing muscle if they are not doing something to increase muscle mass. In addition to chronic illness resulting from a sedentary lifestyle the loss of muscle is directly connected to loss of balance and stability while standing and walking resulting in falls and broken bones. They are also twice as likely to develop heart disease.

4.      How much physically activity do I need?

a.      The goal is to achieve a minimum of 30 minutes of moderate intensity sustained endurance activity on most or all days of the week. Every day is best but that is not always possible for busy people so it is best to schedule time each day when you are going to take care of yourself. Plan to do all four types of exercises for endurance, balance, flexibility and strength since as we age we lose capacity in all four areas if we are not working at increasing our capacity to perform. It is recommended to do strength exercise for all of your major muscle groups at least twice per week for 30 minute sessions each but do not do strength exercises for the same muscle group 2 days in a row.

5.      How hard should I exercise?

a.      I can not tell you exactly how many pounds to lift or how fast to run to reach a moderate or vigorous level of exercise because what is easy for one may be difficult for another person. You need to match your activity to your abilities and your goals. However you do need to vary your workouts so that your body is forced to make adjustments since the body will adapt and you will plateau if you are constantly doing the same exercises.

6.      How long do I need to be active before I see results?

a.      Once you start being physically active, you will begin to see results in just a few weeks. You may feel more energetic than before. You may notice you are able to move easier and faster for longer periods of time. As you increase your fitness you will need to make your activities more challenging to see additional results.

7.      Do I get enough physical activity in my regular day to day activities?

a.      It depends since people ask the question I move around all day yet I can’t lose any weight and I still do not feel any better. Part of the reason is your activity during the day is usually not sustained activity. You move and then you sit. In addition there is no muscle building activity such as weight resistance to sustain and increase muscle strength. However daily activity that gets your body moving is always good. So do the yard work, walk the dog, mow the lawn and climb the stairs. You may want to consider weight training, or an aerobics class understanding the key is to do all four major types of exercises regularly and increase you level of effort over time.

8.      I’m healthy now. Why do I need to be active?

a.      Research shows that exercise and physical activity can maintain and even improve your health and avoid many chronic illnesses.

9.      I find it hard to motivate myself to become active. What can I do?

a.      You are most likely to get moving and keep moving if you choose activities you enjoy and you are most likely to fit make them a part of your regular schedule. Get a partner who has similar interest and motivated to improve their health as well. Form a contract with someone and set small goals and record and document your progress as you move towards the goal. Reward yourself when you reach a goal or milestone.

10.   How do I find time to become active?

a.      I recommend first thing in the morning for those who have difficulty managing their time or are less than highly motivated. For men this is a no brainer as our testosterone is highest early in the morning and we are stronger. It also eliminates the potential for the day’s activities to interfere and diminish your energy and motivation. If you do not have a minimum of 30 minutes some time is better than no time at all.

So hopefully I have answered some of your questions and concerns about exercising when you have not been doing so for some time. So take this information and Get Up Get Moving because as you know........

CHIT CHAT WON'T BURN FAT