Featured in The Red Door July 2008

Keep Moving!

The aging process is not always very kind.  For many older persons, it seems inevitable to lose strength and energy, although this doesn’t necessarily have to occur.  The decrease in energy and frailty we associate with aging is largely due to loss of muscle mass, mainly due to inactivity.  The old saying “use it or lose it” is true.

Exercise is another important component to staying healthy or maintaining your present state of wellness.  One of our guest speakers at our Lunch and Learn series was Dr. Susan Pataky, yoga and chair yoga instructor at the Sanibel Senior Center and the Rec Center.  She presented tips for improving balance, increasing energy and flexibility, while integrating body, mind and spirit.  

Regular exercise can reduce the signs and symptoms of many diseases and chronic conditions:

• arthritis
• diabetes -  improves glycemic control
• osteoporosis – builds bone density and reduces the risk of falls
• heart disease – improves circulation and fitness
• obesity
• back pain

Regular exercise also improves our overall sense of well being and our ability to get a good night’s sleep, as long as you do not exercise just prior to going to bed. Before beginning any exercise program, check with your physician if you have a medical condition. 

There are 4 types of exercise: endurance; strength; balance; and flexibility.

Endurance refers to aerobic activity, such as walking, swimming, biking, dancing, chair exercises or water aerobics.  The recommendation is 30 minutes of activity a day, most days of the week which can be done in three - ten minute intervals.  Aerobic activities strengthen our heart, improve our breathing and boost our energy level by increasing our circulation.

Strength training builds muscle mass. With stronger muscles, you can maintain your independence longer by being able to do things by yourself. Strength training is important for all ages and all fitness levels. It should be done two or three times a week. An example of a strength training exercise is a wall push up.

Exercises to improve or maintain your balance will decrease your risk of falls.  It is a fact that as we grow older we lose some balance.  But there are simple exercises, requiring minimal time, which can be done to improve balance.  For example, standing on one foot and then on the other, either holding on to something or not.  Try to get up from a chair without holding on.  It is important to do these exercises several times a week.

Stretching improves flexibility.  Stretching all muscles from our neck to our toes is important to improve circulation and reduce the pain and stiffness associated with arthritis.  Dr. Susan talked about spreading your toes while standing and then pressing down on the balls and heels of your feet.  This helps to stretch your leg muscles and improve balance.

Dr. Susan also spoke about “belly breaths” – while lying down breathe in and out through your nose concentrating on making your stomach area rise and fall, not your chest.  This type of breathing improves circulation to vital organs, and exercises deeper abdominal muscles. 

God created our bodies and entrusted us with their care.  It is our responsibility to make positive healthy choices so that we are better able to serve Him.  Make one small change in your exercise program at a time and build on that.    

For more information go to: www.nia.nih.gov and http://growingstronger.nutrition.tufts.edu/, which has a booklet you can download with descriptions and pictures of exercises and how to get motivated. Also, look for exercise information in the Parish Hall.

So the message is – KEEP MOVING!