Staying Young with Exercise
Exercise is proving to be the key to a longer, healthier life.
The word "exercise" for most people immediately conjures up images of a gym, aerobics, or activities like sit-ups and push-ups. Exercise does not need to be, and should not be, a chore. There are many enjoyable ways to incorporate exercise into your day.
Medical advances, improved exercise programs and better diets have resulted in a huge increase in the population aged 65 years and over. Those older people determined to remain physically and mentally healthy for life need to have a balanced diet and have an effective exercise program.
Exercise for older people is probably even more important than it is for younger adults. The health benefits include an improved cardiovascular system, better muscle tone and strength, stronger bones and joints. Appropriate exercise can reduce the risk of many chronic debilitating and potentially fatal diseases, including hypertension, arthritis and osteoporosis.
Exercise should be about having fun just as much as improving your health. If you choose physical activity that you enjoy, you are more likely to persist with it. There are many activities to select from, including individual and team sports, aerobics, weightlifting, swimming, or even walking for 30 minutes 4-5 days per week.
Always check with your doctor before beginning an exercise program. During exercise, if you experience any severe pains (especially chest), dizziness, shortness of breath, cold or clammy skin or nausea, immediately cease exercising and see your doctor. If a heart attack is suspected, seek immediate medical assistance. If chronic injuries or pain develops ask your doctor to refer you to a physiotherapist.
Gardening is a great outdoor activity that is physically strenuous but also brings great enjoyment to the gardener. To minimise injuries do some general stretches to warm up before you start lifting, bending, pulling and lunging.
| “Exercise should be about having fun just as much as improving your health” |
An upper body twist involves standing with your hands on hips, and then turning your upper body to the left as far as you can go for 5 seconds. Then do the same to the right. Repeat the exercises 10 times. To perform an upper body stretch, stand with your back straight and your arms at your sides. Stretch your arms straight out in front of you and hold in this position for 5 seconds, and return them to your sides. Repeat 10 times. Stretch your arms straight behind you until your shoulder blades touch, and hold for 5 seconds, then drop your arms to your side, and repeat 10 times.
When kneeling in your garden, frequently stand up and stretch to avoid stiffness setting in. Knee pads or a pillow will protect your knees. Leaning on your hands will allow your arms to share some of the shock.Test the weight of a heavy object before lifting, by trying one corner. If it is difficult to lift, roll or push it instead. When pulling an object place your feet apart, and bend your knees, while leaning away from the object. Then pull by straightening your legs, while keeping your back straight and facing the object. Choose gardening equipment on the basis of your size, build, and physical strength and flexibility. If you suffer from arthritis in your hands,choose garden tools with enlarged handles. If the arthritis is in your back,then long handles are preferable.
Golf is a relaxing, enjoyable outdoor activity, but it is quite physical. Prepare by exercising a few weeks in advance, around the same time of day as you will be playing. Walk for 20-30 minutes per day, 3-4 days per week. Practice gripping and swinging the club. When doing a back swing,keep the club at waist level, and slowly build up to a full swing. Begin with the shorter clubs and then try the heavier, longer irons.
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