Let's Get Physical

Remember when MTV actually was music television? And, soft pop recording artist Olivia Newton John had her first, and only, No. 1 American hit with the song “Physical?” It was one of those situations of a domino effect, wherein the shock of uber virginal Sandy from “Grease” sang the lyrics, “There’s nothing left to talk about unless its horizontally,” causing a collective jaw drop. Add to that the video of Olivia rubbing up against some hard bodies on the MTV video, in a workout costume that covered her from neck to ankle and revealed everything, as well as the ban on radio play in the Bible Belt… well, that’s the perfect recipe for guaranteed platinum, baby! Suddenly, leotards, leg warmers and forehead sweatbands were haute couture.

Prior to this, women wouldn’t be caught dead in a sweaty, smelly gym. Eewwww! Helloooo, Jane Fonda… show us how to feel that burn! Fitness clubs could hear the cha-ching loud and clear and, next thing you know, gyms have female-friendly weights, Jazzercise^® and juice bars. Voila! Birth of a phenomenom.

But, that was then, this is now. Just how much exercise are you getting nowadays?

Before we evaluate the reasons/excuses you might have for not maintaining an ongoing fitness routine, let’s take a look at why it is so important for people over the age of 50 to commit to some form of regular exercise.

·    Loss of muscle mass (sarcopenia) increases as we age. After 50, muscle mass decreases one to two percent per year. Muscle keeps us strong, it burns calories and helps us maintain our weight, and it contributes to balance and bone strength. Without it, we can lose our independence and our mobility.

·    Endurance decreases as we age. In one Tufts study (Comprehensive Geriatric Assessment), the participants were frail nursing-home residents whose ages ranged from 72 to 98. After just ten weeks, strength-training improved their muscle strength, ability to climb stairs and walking speed.

·    Balance decreases as we age and, importantly, falling is a major problem as a result. According to the U.S. Centers for Disease Control and Prevention (CDC), one of every three Americans over the age of 65 falls each year. And, among individuals aged 65-84, falls account for 87 percent of all fractures and are the second leading cause of spinal cord and brain injury. The good news is that physical activity can improve balance and reduce the risk of falling.

·    Bones tend to decrease in density as we age, and for some individuals, it can lead to osteoporosis, resulting in an increased risk of fracture. And, it’s not just a woman’s disease. According to the National Osteoporosis Foundation, approximately two million men past the page of 50 already have osteoporosis and men in that age group are more likely to break a bone due to osteoporosis than they are to get prostate cancer. Bone is like any other living tissue, it responds to exercise by becoming stronger.

·    Many aging adults are susceptible to osteoarthritis (the type of arthritis that affects the bone by wearing down the cushion that pads the space between bones). The Arthritis Foundation website lists many studies confirming that exercise can improve function for people with arthritis. Arthritis Today magazine stated unequivocally that people with arthritis must use their bodies or lose their independence.

·    The Mayo Clinic website states risk of high blood pressure (hypertension — the most important risk factor for stroke) increases with age, and is the number one cause of stroke. But, getting some exercise can make a big difference. And, if your blood pressure is already high, exercise can help you control it.

Any questions so far?

Now, let’s look at what it takes to get you on an exercise regimen. Trainers agree unanimously that finding the workout environment that meets individual need is crucial to a successful long-term commitment.

Perhaps you joined a fitness center in the past in your effort to get healthy. How's that working for you? If it's not, did you drop out because of cost or convenience? Or, maybe you just didn’t like the idea of having a audience, especially if you were working out next to a guy who looked like he was 22 years old and could compete in a Mr. Universe contest. Now, you can lose those inhibitions. Just as gyms changed to accommodate a growing population of female clientele, gyms are evolving once more, this time to be senior friendly. “For the first time, we have a cohort of people who are just getting ready to retire and have an expectation of being physically active,” said Wojtek J. Chodzko-Zajko, an exercise scientist and expert in fitness at the University of Illinois at Urbana-Champaign. Translation, there's a growing number of people your age, and very likely with your body style, hitting the gym. In fact, the challenge will most likely now be getting outdone by someone who is probably 10 years your senior and, yes, I'm speaking from experience.

Many people feel the best way to get in shape is to join a gym. There’s an element of accountability if you work with a trainer and weather is not a factor. There’s also the social aspect of a group, particularly if you choose to buddy up with someone to spot you and cheer your progress. Be sure to choose a location as close to home as possible.

Gyms are not necessarily the answer for everyone. While some baby boomers are able to jog regularly, and love it, it’s important to consider the impact on joints. But, if you love the outdoors and fresh air and have access to a jogging trail, power walking is always an alternative. There is great research about how outdoor exercise can be very calming for the body, as well as invigorating. There’s also the added benefit of uneven terrain, which kicks up the intensity a bit in intervals, perfect for increasing stamina.

DVDs and home equipment are great for keeping you on track when time constraints or weather restricts your ability to get out. While they may not offer optimal results, anything that moves you away from couch potato status is a benefit!

Finally, if you do the same thing all the time, you’ll quickly get bored, your body will plateau and you’ll bail on working out altogether. It doesn't have to be all about treadmills, exercise bikes and free weights. A friend of mine recently discovered the joy — yes, I said JOY! — of learning ballroom dancing.  So mix it up!

There are four main types of exercise and seniors need some of each:

·    Endurance activities, such as walking, swimming or riding a bike build "staying power" and improve the health of the heart and circulatory system.

·    Strengthening exercises, which build muscle tissue and reduce age-related muscle loss.

·    Stretching exercises to keep the body limber and flexible.

·    Balance exercises to reduce the chances of a fall

There is a fountain of youth. Millions have discovered it. The secret to feeling better and living independently longer is staying active. Finding a program that works for you and sticking with it will pay big dividends. Check out the following websites for more information. And, if you’re having difficulty making a decision on a fitness center, check out your local YMCA. It’s inexpensive, has a great social atmosphere and serves the whole community.

Bottom line… unless you’re as rich as Daddy Warbucks and can afford Nursing Home Club Med, I have two words for you… Jack LaLanne, who was 96 when he died. He once said, “Exercise is king, nutrition is queen. With both, you have a kingdom.”

And, who doesn’t want their own kingdom?

http://www.medicinenet.com/senior_exercise/article.htm

http://seniorliving.about.com/od/exercisefitnes1/a/4seniorexercise.htm

http://www.ahrq.gov/ppip/activity.htm

http://www.ymca.net/