I probably am the last person someone would expect to give exercise tips for seniors, but I hope to change that. You see, I recently joined a gym. I’m 37 and I have always been thin, but I have been terrible about exercising. I could probably count on one hand the number of times I have “worked out”. I’m one of those people that gets a hard time for eating a lot and not needing to exercise to stay thin. However, the fact is that I’m in terrible shape.
My grandmother was always tiny too (5’1″ at most), and seemed to be in great health all of her life. Then, she transformed from a healthy and beautiful woman to a frail, bedridden, 85 lb invalid in less than two years. She barely wanted to eat, she didn’t want to walk or exercise, and her atrophied body couldn’t sustain her for long. This made me really start to wonder about my own health and how I could avoid the same outcome.
As I researched exercise advice for seniors, here are the main takeaways I found that might be helpful at any age:
- Start with a positive attitude: I’ve never known anyone who is diligent about working out that doesn’t love to exercise. They even miss it when they don’t get it. This is really hard to imagine for me, but because I have read countless stories and talked with numerous people about how they used to dread or hate it, I know that there is another side. Since I’m so green in this area, I can only liken it to my experience switching to black coffee. I didn’t enjoy it at first, but after just a few weeks, it was the norm and I craved it. I anticipate that exercising will be the same way…I’ll keep you posted!
- Make it a habit: Like any other habit, it’s best to keep a routine. Schedule exercise regularly (at least 3-4 days per week) and be accountable for it! Having a partner is a great way to motivate you, but even by putting it on your calendar, you will feel more compelled to do it.
- Don’t conform: For every person, there is an exercise routine that is a good fit. It doesn’t need to be in a gym, it can be inside or out, it can be a combination of techniques (swimming, biking, hiking, Wii Fit in your living room, jogging, weights, etc.; for seniors it could be chair exercises, stretching, throwing and catching a ball, water aerobics, etc.; the possibilities are endless!). The point is to find something that gets your heart rate up and increases your strength and flexibility.
- You don’t have to be an Olympian: My husband is very fit and would love for me to be his work-out partner, but we are at different levels, and he tends to push me too hard. This makes me demotivated because I feel pressured. The key is to push yourself, but not to strain/injure yourself. Start slowly (10 min per day even!) and adjust for age/strength.
- Have a plan: One of my biggest obstacles is that I don’t know what to do. What a silly excuse – this is the age of the internet! I don’t need a personal trainer – there are tons of exercises found on websites (with detailed instructions and diagrams), and even videos to demonstrate people doing those exercises. Look things up by what you’re hoping to achieve, and use trial and error to find what works for you. Then, use those tools to get started with your own routine.
If your parent isn’t in the habit of exercising, it’s never too late to start. Encourage them, but do not push them.
As for me, I hope to be exercising into my senior years to give myself the best chance of staying healthy for the longest amount of time.
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