Cinda Hocking, LMSW
cindahocking.blogspot.com
You may have heard, and many people believe, that as you age, especially if you have a chronic illness or history of injuries, that you become too frail to exert yourself anymore.
Older people become increasingly concerned about falling or exacerbating existing health problems, and are often encouraged and inclined to play it safe and become more sedentary. This cautious attitude is meant to help keep a person safer, but unfortunately usually has the opposite effect and makes them more vulnerable. Without regular use, muscles get out of condition and without practice balance, flexibility and endurance rapidly deteriorate.
Ironically, doing nothing makes you more at risk for falling then doing the daily activities in which you might fall! Of course you do not want to overdo activity and add unnecessary stress and strain. But, keeping reasonable safeguards in mind, realize that no matter where you are at right now, there is still plenty you can do to build and maintain your fitness
Keeping fit helps you psychologically as well as physically. Combined with a life-affirming attitude and healthy diet, regular activity is proven to prolong the quantity and quality of life.
If I’m In Bad Shape, What Kind of Exercise Can I Do?
Because of movement limitations, fatigue, pain, and loss of stamina that accompanies many illnesses of aging, older people gradually tend to avoid activity. Therefore the first step to begin to cultivate fitness is to begin regular and gentle exercise. Before starting any exercise program, check with your health care provider to determine any limitations you may have. Get your risk factors re-evaluated yearly, or whenever you observe changes in your health. Review your health goals and ask what you can do to minimize any risks and adapt your activity plan to your current health status. For example if you can’t do an activity that involves quick walking or running, find out if there is a way to do it walking slowly. If you can’t do an activity that involves lots of standing, find ways to do the activity seated as well.
How Can I Begin An Exercise Program?
There are no instructions that apply to all people or all types of illness and injury. However, the best approach is to start off slow and build up strength and endurance over time. Test your limits gently, and back off or increase intensity according to what feels good and right for you. Add slowly and steadily to your activity level, and allow yourself to pick less stressful activities such as stretching and yoga postures with breathing exercises on days you don’t feel well. Don’t compare yourself to others. Set personal activity goals and align them with your other life goals and purposes so they work in harmony, not against each other.
Here Are Five Factors To Consider:
- types of activity you want to include: aerobic, flexibility/coordination, and strength training
- length of time you spend being active
- how often you are active
- how hard you work while exercising
- doing what you enjoy and motivates you
Check back and look for the next installment of Cinda’s article
Cinda Hocking, LMSW
cindahocking.blogspot.com
You may have heard, and many people believe, that as you age, especially if you have a chronic illness or history of injuries, that you become too frail to exert yourself anymore.
Older people become increasingly concerned about falling or exacerbating existing health problems, and are often encouraged and inclined to play it safe and become more sedentary. This cautious attitude is meant to help keep a person safer, but unfortunately usually has the opposite effect and makes them more vulnerable. Without regular use, muscles get out of condition and without practice balance, flexibility and endurance rapidly deteriorate.
Ironically, doing nothing makes you more at risk for falling then doing the daily activities in which you might fall! Of course you do not want to overdo activity and add unnecessary stress and strain. But, keeping reasonable safeguards in mind, realize that no matter where you are at right now, there is still plenty you can do to build and maintain your fitness
Keeping fit helps you psychologically as well as physically. Combined with a life-affirming attitude and healthy diet, regular activity is proven to prolong the quantity and quality of life.
If I’m In Bad Shape, What Kind of Exercise Can I Do?
Because of movement limitations, fatigue, pain, and loss of stamina that accompanies many illnesses of aging, older people gradually tend to avoid activity. Therefore the first step to begin to cultivate fitness is to begin regular and gentle exercise. Before starting any exercise program, check with your health care provider to determine any limitations you may have. Get your risk factors re-evaluated yearly, or whenever you observe changes in your health. Review your health goals and ask what you can do to minimize any risks and adapt your activity plan to your current health status. For example if you can’t do an activity that involves quick walking or running, find out if there is a way to do it walking slowly. If you can’t do an activity that involves lots of standing, find ways to do the activity seated as well.
How Can I Begin An Exercise Program?
There are no instructions that apply to all people or all types of illness and injury. However, the best approach is to start off slow and build up strength and endurance over time. Test your limits gently, and back off or increase intensity according to what feels good and right for you. Add slowly and steadily to your activity level, and allow yourself to pick less stressful activities such as stretching and yoga postures with breathing exercises on days you don’t feel well. Don’t compare yourself to others. Set personal activity goals and align them with your other life goals and purposes so they work in harmony, not against each other.
Here Are Five Factors To Consider:
Check back and look for the next installment of Cinda’s article