LIVING THE GOOD LIFE: EXERCISE
Many older people have had little opportunity to be active physically during their adult years. Even if you were athletic in your youth, you probably developed the typical sedentary lifestyle that is so common in our society. Most men get into the habit of driving to work or relying on public transportation to whisk them from their homes to their offices and back again, where they continue with the common activities of television watching and light household chores. Women are often more active if they have been at home for many years, because raising children and housekeeping require more physical effort than working in an office. Many women, however, have entered the work force and have assumed the same work patterns and activities as men.
What is the result of this gradual decrease in exercise that occurs as you grow older? Weight gain is a common problem. You may find it more and more difficult to maintain your weight, despite heroic attempts at many of the popular diets that abound. Some people may constantly lose weight only to find that the scales catch up with them again a few weeks later.
If your life has been sedentary, you will probably find that even small amounts of physical activity leave you huffing and puffing. A run for a bus or a ball game with a grandchild may completely exhaust you. A long-awaited holiday may prove to be too tiring when you try to explore a new city. You may choose instead to sit out the tour in a fancy tourist bus and never get to feel the enchantment of the place.
There are many benefits to being physically active as you grow older, including an improvement in the function of your heart, blood vessels, lungs, muscles, and joints. It is best to exercise throughout your life, but if you have not, it is still not too late to get back into good physical shape. And a well-exercised body will feel and look better, thereby improving your emotional well-being.
There are many ways to regain body tone. If you have not been used to physical activity, you should consult your physician before embarking on an exercise program. He will examine your heart, blood pressure, and lungs, and if you have any problem, he can modify a program to suit you. There is almost never a reason that will prohibit exercise altogether. Some commercial “fitness” centers have little supervision and may not have the means to assess you adequately or design a suitable program. Many senior-citizen centers, schools, and YM/WCAs, however, have many well-supervised programs that you can join.
A well-structured agenda will gradually introduce you to various forms of exercise, including walking and slow jogging as well as muscle-loosening calisthenics. The extent and degree of effort can be tailored to your own particular health needs. The secret to success is to increase your physical demands gradually and stop when you feel excessively short of breath or fatigued. After many years of being sedentary, no one can become an Olympic champion overnight, but you can continue to increase your efforts gradually to achieve your goals.
Certain physical activities generate adequate exercise and are usually suitable for older persons. Walking briskly, in a pleasant neighborhood or in the country, is an excellent and invigorating form of exercise. If you can do it with a partner, all the better. A slow jog can be added, but this is not necessary for good results.
Bicycle riding is good exercise, but do not take it up unless you were once experienced at it. If you have back trouble, it may not be for you. It is true that you never forget how to ride, but bicycles have changed, and if you are out of practice, go back to it slowly. You do not have to race up hills to benefit from cycling. Again, if possible, do it with a partner.
Swimming benefits all the muscles and can be done at a varying pace and with different strokes. It is often combined these days with other activities, such as sitting in a sauna or whirlpool. These can add a certain amount of companionship and invigoration to the swim. Avoid overstaying in the sauna. The benefits of excessive heat and perspiration have not been determined, and it may be dangerous, especially if you have a heart condition or take various medications. Check first with your doctor. Other organized aquatic exercise programs may be best for people who cannot swim but enjoy the water and want to participate in a group activity.
Any activitiy that combines exercise and social interaction is likely to be beneficial. Golf is a fine way of walking and keeping up your sense of companionship and involvement. Riding around in a golf cart unfortunately eliminates part of the exercise, but the enjoyment may remain high. Dancing is a superb form of exercise that is becoming more popular among older people. Many centers offer lessons in all types of dance, and even if you have never danced before, there is a good chance that you can learn fairly easily. The social benefits of dancing can add a great deal of flavor and spice to your exercise program.
Some types of exercise can be potentially dangerous, especially if you have medical problems. In general, avoid activities that demand sudden bursts of energy. Unless you have always been active in competitive forms of exercise, there is little to be achieved by taking up a sport like tennis. Straining, as in weight lifting, should also be avoided because it puts an excess amount of stress on your heart and blood vessels as well as your back. Even after you have become a seasoned jogger, there may still be a potential danger if you suddenly start sprinting. Take it easy and pace yourself. You will benefit most from the new sense of well-being that follows.
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