By Guest contributing Author, Mark Traines, M.D., AGSF
Movement is fundamental to all animal life on Earth including humans. Not only does movement demonstrate health of the individual but it helps maintain the individual’s health. This is the basis of this short series of articles on Healthy Aging and Exercise.
I am Dr. Mark Traines, a retired geriatrician whose interest in aging goes back now 50 years. I am grateful to Dr. Jed for this opportunity to present information regarding what is likely the most controllable part of successful and healthy aging- exercise.
The good news regarding exercise is that almost any movement counts as exercise. A basic movement, for example, such as standing up from a chair when done repetitively exercises major muscles in the legs and buttocks. Likewise climbing stairs will also exercise these same muscle groups. So daily activity and exercise need not be something done in a gym or even with others. You can perform activity in your own home that can have real benefits upon your health and function.
An important goal regarding exercise is to find one or more activities that you can do on a consistent basis. This means finding activities you enjoy that move your body and that you can do regularly. Even housework and yardwork count as exercise for your body’s health. And walking is nearly always a good start since it also represents one of the most important functions we do daily.
You have likely read somewhere of the many benefits of exercise. In case you have not, here is a brief listing of those possible benefits: better sleep, natural antidepressant effect, stronger bones and muscles leading to improved strength and function to complete daily tasks, better ability to manage weight, reduced likelihood of falls, improved brain function such as memory and much more including the potential for living longer. While living more years is not certain for everyone who exercises, it is nearly certain that exercise can help you put more life in those years.
So aside from housework and yardwork, what types of exercise are available? While most exercise involves more than one aspect of your body’s function, there are specific types of exercise that address strength training, your aerobic capacity (that is how breathless activity makes you feel), your physical flexibility, and your maintenance of balance (and avoidance of falls).
If you have not been physically active before, it is very important that you listen to your body regarding discomfort, fatigue and shortness of breath when you begin any new exercise. You know your body better than anyone, including your doctor, physician therapist, trainer, anyone. It is very important that you exert control over what it is that you are doing as your activity levels increase and know when to say, “enough!” Perhaps the exercise is too fast or too heavy or too prolonged- then it needs to be adjusted for your needs- or reconsidered for a different activity. Starting out slowly and carefully can help prevent injury and discomfort.
This is especially important if you have had a recent change in your health and function, such as recovery from an illness or broken bone. This is the time that professional guidance may well be useful to help you regain your strength and function. Do please remember to give feedback to your exercise professional about how you are doing during exercise and afterwards.
You are unique in many ways and that uniqueness only increases as you age. So it may be that how you exercise will be yours uniquely.