Exercise is an effective way to combat the effects of aging on the body, and it’s never too late to start. Vojtek Chodzko-Zajko, a professor of exercise physiology at the University of Illinois, said being older is no reason to avoid exercise. In fact, any physical activity, such as walking, is healthy, even if you have to use a cane. Whatever the activity, it’s important to “be selective about the activity you’re going to do,” he said. “It’s less about what you do specifically and more about avoiding sitting completely.” According to a 1996 report by the U.S. Surgeon General, only about 15 percent of adults aged 65 and older get the recommended level of physical activity, and up to one-third don’t exercise at all, Chodzko-Zajko noted in an article for Quest magazine. Chodzko-Zajko suggests that some people may find the strategy of keeping a log of all their physical activity, whether it’s a short walk to the grocery store with a cane, housework, or gardening, helpful. Keeping a log of your activity can motivate you to exercise, as you want to avoid days when you have nothing to write about. Another way to increase your walks is to get a dog.
Dogs want to go for walks even when their owners are not in the mood. “Part of the problem may be that we have adopted a medical model of exercise, where exercise is a kind of bitter medicine, and once you’re given a prescription, you’re expected to follow it,” says Chotsko-Zaiko. “But at the end of the day, it takes time to change behavior, and the more broadly you can define your activity program, the less likely you are to become discouraged, I think.” Seated exercise can also be beneficial People who need mobility chairs can still benefit from exercise, although they may have to exercise while seated. Many people who use mobility chairs use their hands and feet, but they use chairs because they tire easily. In this case, walking may not be a good exercise option. Instead, try lifting your legs while sitting. Lift one leg at a time to a horizontal position, then bring your leg back up to vertical. Start by doing this 10 times with each leg, and work your way up to three sets of 15 repetitions per leg. Once this becomes easy, lift both legs at the same time, again starting with 10 repetitions and working your way up to three sets of 15 repetitions. To increase the load on your leg muscles, you can add weights to your ankles. Start with 1 pound per leg and keep the repetitions to a minimum. Upper body training is also important. This can be done while seated. Do a variety of arm exercises. Do 10 repetitions per exercise with a 1 pound weight. If you don’t have weights, you can use a can of peas from your kitchen. Many websites and exercise bands offer upper body exercises that can be done while seated.
Category: Exercise
Tags: aging exercises, sitting exercises, walking exercises
Published by: May Healthy Lifestyle
