Mark A. Mahoney
As you enter the first days of the new year, consider following a lifestyle approach that will lead to a better quality of life and a healthier life.
Today’s column provides some general guidelines to consider regarding physical activity and is not intended as a “must-follow” prescription. If you have questions, please consult a qualified health professional before engaging in any particular type of physical activity.
The lifestyle choices you make today can lead to a healthier future. Learn how staying active (and eating healthy) can help control or slow age-related health problems. By following daily fitness ideas, you can promote a healthier lifestyle and improve your quality of life.
Four keys to helping us as we age include exercise (i.e., physical activity) that focuses on endurance, strength, balance, and flexibility.
endurance
Endurance activity, or aerobic activity, increases your breathing rate and heart rate. These activities will help you stay healthy, improve your fitness, and perform the tasks you need to do every day. Endurance training improves the health of your heart, lungs, and circulatory system.
It may also delay or prevent many diseases common in older adults, such as diabetes, heart disease, and osteoporosis.
Try to do at least 150 minutes (2.5 hours) of moderate-endurance activity per week. It’s best to be active at least three days a week. Remember, these are goals. Some people may be able to do more. It’s important to set realistic goals based on your health and abilities.
If you want to do more, start by increasing the amount of time you spend on endurance activities, then increase the difficulty of the activities. For example, gradually increase your time to 30 minutes by walking longer distances over several days or weeks. Then walk more briskly or climb a steeper hill.
Follow these safety tips:
- Do some light activity to warm up and cool down before and after your endurance activity.
- Be sure to drink plenty of water when doing activities that make you sweat.
- When exercising outdoors, dress in layers so you can add or remove clothing if it gets cold or hot.
strength
To strengthen your muscles, you need to lift and press weights. Stronger muscles make everyday tasks easier, such as getting out of a chair, climbing stairs, carrying groceries, opening bottles, and even playing with your grandchildren. Lower body strength training also improves balance.
Try to do strength training for all major muscle groups at least two days a week for 30 minutes each. However, do not exercise the same muscle group two days in a row.
Gradually increase the weight you use to increase strength. Start with a weight that you can only lift 8 times. Use that weight until you can easily lift it 10 to 15 times. Once you can easily do 2 sets of 10-15 reps, increase the weight even more until you can only lift 8 reps again. Repeat until you reach your goal.
Safety-related tips to consider include:
- If you are unsure about performing certain exercises, especially if you have had hip or back surgery, please consult a qualified medical professional.
- Don’t hold your breath during strength training, as holding your breath while straining can cause changes in blood pressure.
- Breathe in slowly through your nose and exhale slowly through your mouth.Breathe out when lifting or pushing and breathe in when relaxing
- To avoid injury, use smooth, steady movements without jerking or pushing the weights.
balance
Each year, more than 2 million older Americans end up in the emergency room with injuries from falls. Balance exercises can help prevent falls and avoid injuries that can result from falls.
Balance training can be done almost anytime, anywhere, and as often as you like. Also try lower body strength training to help improve your balance. Do lower body strength training at least two days a week, but not two days in a row.
Challenge yourself as you progress. First, grab a sturdy chair to support your body. If possible, try holding onto a chair with only one hand. Over time, you will grasp with just one finger, and then you won’t use your hands at all. If you’re really steady on your feet, try doing the exercise with your eyes closed.
Here are some safety tips to consider:
- If you feel unsteady, get a sturdy chair or have someone nearby to hold onto.
- If you are unsure whether to perform a particular balance exercise, please consult a qualified health professional.
flexibility
Flexibility or stretching exercises can help you move more freely, not only in physical activity but also in everyday activities such as getting dressed or reaching for something on a shelf. Stretching exercises can improve flexibility, but they cannot improve muscle strength or endurance.
Perform each stretching exercise 3 to 5 times in each session. Stretch slowly and smoothly to the desired position without feeling any pain. Hold the stretch for 10 to 30 seconds. Relax, breathe, repeat, and try to stretch some more. As your flexibility increases, try reaching farther with each exercise. But don’t go so far that it hurts.
Consider the following safety tips:
- If you have had hip or back surgery, please consult a qualified medical professional before performing exercises to increase your lower back flexibility.
- Be sure to warm up before stretching exercises.
- Always remember to breathe normally while stretching. It is normal to feel a slight tugging sensation while stretching. So if you feel sharp or stinging pain or joint pain, you’re stretching too much and you should stretch less so it doesn’t hurt.
- Always stretch with smooth, steady movements, and avoid making sudden movements or jumping while stretching, as this can cause injury.
- Avoid “locking” your joints. Straighten your arms and legs as you extend them, but don’t hold them rigidly in a straight position.
- Remember to always keep a slight bend while stretching.
May 2024 be a more active year for everyone!
Dr. Mark A. Mahoney has been a registered dietitian/nutritionist for over 35 years and completed graduate studies in nutrition and public health at Columbia University. He can be reached at marqos69@hotmail.com.
