Summer’s over. Which means- for most of us- it’s the season of gaining weight and getting out of shape. Exactly why I am talking about exercise today.
I’ve written that one of the best SIMPLE exercises is walking- 6 miles a week. It’s listed among the 5 exercises we should consider in a monograph from Harvard Medical School called “Starting to Exercise”. And, the benefits of walking are provided regardless of the pace of walking. The monograph also mentions the brain improvements (less memory loss), alleviation of depression, etc. that were covered in my blog. (By the way- jogging or long-distance running is not recommended- it’s too hard on our joints and digestive system.)
Swimming is another great exercise. (It’s actually listed first in the monograph). Because swimming ends up working almost every single muscle in your body, it increases our heart rate, and because we are floating, there’s less chance for strains. Dr. I-Min Lee suggests sessions of 30 to 45 minutes a day. (I swim for 45 minutes to an hour at least four days a week; usually five.) This exercise also helps us battle depression and stress.
Tai chi is another recommended course of action. While this martial art involves slow, gentle actions, it could be a critical choice for us older farts, because it also increases our ability to balance- a skill that we lose as we age. And, with all the focus required by a practitioner of this martial art, we attain a state of mental calm and clarity. Interestingly, most of the classes are 35 to 45 minutes long, so the duration is about right.
Strength training is another good choice- basically using weights to create resistance against gravity. That means we can use our own bodies, free weights (barbells, dumbbells), elastic bands, and/or weighted ankle cuffs. The choice is between heavy weights and a small number of repetitions- or lighter weights and great repetition to achieve the goal of stronger, sturdier muscle tone. This is considered to be a great choice to add to your weekly regimen- say two or three times a week. (Some folks opt for HIIT- high-intensity interval training- that adds cardiovascular benefits, as well.)
The last recommendation Dr. Lee has is to try kegel exercises. Yeah, I looked it up, too. This is NOT to replace the other four above. Instead, it’s something we should add to our routines. This exercise works on our pelvic floor”- the uterus, the bladder, the small intestine, and the rectum. All things that lose their tone as they age. (So, bladder leakage or passing gas won’t be part of our normal routine.)
The trick is to make sure our bladders are empty- first! Then, while sitting or lying down, we tighten the muscles and count to 8. Relax them while counting to 10. We repeat this routine about 10 times- and do it thrice a day (morning, noon, and night).
What are you waiting for? I’ve already started!
By the way, if you are officially a senior citizen, then NOT walking or doing the other exercises provides you with a 26% better chance to die than those who meet the guidelines. And, if you meet the 150 minute guideline (or more), you are 20% less likely to die from any cause, 30% less likely to succumb to respiratory disease, and 9% less likely to die from cancer. (These clinical results, under the direction of Dr. Alpa Patel, were determined over a 13 year study period.)
Roy, loved how you laid out the benefits of exercise here.. since i am not yet a senior citizen in anyway, i do have to work on getting more intense exercise more often (still building up to that as stayed sedate for a while now)… and for me, dancing/zumba is my fun cardio workout..
That exercise – the 6 miles a week- is NOT just for seniors, Vidya. It’s for everyone. We’ve become far too sedentary, which creates a weight gain, which decreases our overall health. At every decade of life.
This is such a motivational article! I definitely need to ensure that I keep moving as the days get darker earlier and colder. Sigh…. 6 miles a week seems so doable. Need to motivate!
Self motivation works wonders. And, given your routine, you could probably use the down time of exercise to maintain your sanity.
Thanks for the visit and the comment, Tamala.
So helpful, Roy!! I have allergies so sometimes walking is a challenge, but I have started to jump on my rebounder – or dance on it 🙂 – several times a week. Once I get used to that, I’ll add strength training & the kegel exercise. It may not be enough, unfortunately. Might have to work up to more. But it beats what I was doing before, LOL!
I’m not sure jumping on a rebounder will provide the benefits- but compared to nothing, it is absolutely superb, Jeanine!
(I know the problems with allergies; I’ve had asthmatic allergies and COPD for more than 6 decades…)
My preferred exercise is walking with a camera in my hand. I’m glad to read that speed is not essential. My main problem is the other health concerns that make it not so wise to walk alone. I hate the treadmill, since it does not offer the same emotional benefits as walking among the rocks and trees. My husband swims regularly, and it has helped him immensely. He’s also made many friends at the pool, and that is also good for him. I wish I didn’t hate the water so much.
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I found the treadmill only acceptable if I read the newspaper or a journal simultaneously. I don’t do boredom well.
Which makes my swimming pretty miraculous. I tried the waterproof sound system and technical books on tape- but my swimming noise overpowers most of their audio. So, I count (As in Couont Chocula. As in 3 and 12 – 3 laps stroke 12, etc.) I guess that makes it similar to a mantra.
Sorry you don’t like the water, Barbara. I grew up with it around and have always found swimming great- and body surfing the bomb.
You forgot to add Zumba to the list, ha-ha! Strength training is really good. I also like yoga.
I found you in yet another place- spam, this time, MKD!
And, I didn’t include zumba because there has been no scientific analysis of its benefits long term. But, my guess is (a) as it maintains its popularity, it will be studied and (b) given its aerobic workout, it will also work with the 150 minutes of exercise. (Of course, some folks may have joint problems, as a result of some of the exercises.)
Well…I did 2.9 miles of walking today (with my smart phone) and some more without it. So I guess I’m halfway to my weekly goal (actually, I try for at least 2.5 miles a day – i’m not a swimmer). But one question, from this mathematically challenged reader. Don’t all of us have a 100% chance of dying? Is this 26% better chance of dying measured over the next five years, or some other future length of time?
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It’s a year by year chance. We don’t have a 100% chance of dying- we have a 100% certainty!!!! 🙂
Yes, that will keep us ‘oldies’ fit and mobile. I am happy to say that I do all of them throughout the week; 4x water aerobics, at least 5mi. walk/week, Tai Chi once/week . . . it is a commitment but the results are beyond all the effort. Do I like it every day? Of course not but I don’t like how I feel when I don’t.
Enjoy your exercise!
I’m with you, Ute! OK. No Tai Chi. I bike instead of walk (SPEED!!!!!)…
Thanks for the visit and the comment.