So, what does that mean for the average near-retirement-age
person? It implies that there is more to the story than just reaching a certain
biological number. Being able to manage existing or potential chronic
conditions is the key. That includes choosing a healthy lifestyle: no smoking,
limited alcohol, maintaining a healthy diet.
Doing such things sounds boring, right? Well, maybe; but if
you’re going to live to about 85 years old or older, wouldn’t you rather feel
healthy while doing it?
The National Institutes of Health strongly claims that
regular physical activity helps even the frailest of seniors living a longer, healthier
and more mobile life. Regular physical activity doesn’t have to mean doing
hard-core workout regimes that include burpees, pushups and full sit-ups. But,
it does require movement.
As we age, our bodies have a harder time resisting diseases
and disability – and that’s simply because of the aging process. But, regular
activity up to 150 a week can stave off disease and immobility. The best workout
mixes include brisk walking, flexibility and strength exercises. The NIH
completed a study that showed a significant reduction is risk of mobility
disability simply by walking. Walking helps with balance and muscle strength (in
the lower body) as well as improved cardiovascular health.
The great thing about walking is that it doesn’t require
anything special (except maybe a good pair of shoes). You don’t need a gym
membership and you certainly don’t need to wear Spandex! So, if you haven’t
been walking or doing any movement at all…it’s not too late to start. Just “google”
‘walking programs’ and a plethora of options appear. There are a few steps you
should probably take before starting.
First, you should contact your primary care physician to
make sure it’s OK for you to start being more physically active. This is
especially important for those who are age 65 or over, have been sedentary for
a long time, have an existing medical condition like diabetes or high blood
pressure, or various medical conditions.
Next, once you obtain doctor approval, the steps are easy:
1. Pick a start date and hold yourself to it! Perhaps find a
friend to walk with and to keep each other accountable
2. Get a good pair of walking shoes. Don’t walk in those old
slippers or beat-up comfy shoes you wear to the grocery store. Get a good pair
and keep them specifically for walking. You might want to check out some good
socks too.
3. Determine a goal per week or month. Perhaps this would be
to walk around the block by Friday, or walk 6 miles each week, or walk for 30
minutes three times a week. Whatever your goal, however, make it attainable.
For your first week, it’s not smart to set an unrealistic goal of walking 100
miles when you barely can walk across the room! Start slow and build.
4. Set up rewards for yourself. Treat yourself to a massage
after the first week of regular walking or after you hit the first 25 miles.
Whatever you like, you and your walking buddies can come up with all kinds of
unique rewards to keep you motivated.
5. Get outside and walk. Be prepared for all kinds of
weather, including an umbrella for rainy days, or heavier walking boots for
snowy ones. If you’re footing is unsure at the start, I strongly recommend
finding an indoor alternative on snowy days...perhaps a few trips around the
mall?
6. Track your progress. How else will you know when to
reward yourself?
Walking can be fun and enjoyable. It also can be rewarding
for your overall health.
So, go take a walk!
Works used for this article:
Pahor, M. et al. (2014). Effect of structured physical activity on prevention of major mobility disability in older adults: the LIFE study randomized clinical trial. Journal of the American Medical Asscoaition, 311(23), 2387-2396. Available online at https://newsinhealth.nih.gov/issue/jul2014/capsule1
Vann, M. R. (2015). The 15 most common health concerns for
seniors. Retrieved from http://www.everydayhealth.com/news/most-common-health-concerns-seniors/
