Misconceptions About Exercise and Aging
Fitness is timeless, it is for everyone. At every age, it makes a huge difference in how you feel and move, helps you whittle down those numbers (like your weight, cholesterol, or blood pressure) that your doctor keeps mentioning, and even brightens your mood.
Studies have shown if one does not engage in a physical fitness program, aerobic capacity declined 3% to 6% each decade in the 20s and 30s, but after age 70 the rate of decline accelerated to more than 20% per decade. The study also showed that after age 40, men’s fitness levels declined at a faster rate than women, regardless of their level of physical activity.
Inside and out, you win when you’re active, no matter how old you are. But it doesn’t always feel like that, especially if you’ve been on the sidelines for a while. After I retired, I started walking with my wife around the my neighborhood for exercise. In the beginning, I had to stop and catch my breath after only a short amount of walking; I would feel weak and dizzy. Around the same time when I was working in our yard, I became dizzy, fell, and injured my back. It was then that we decided to exercise more regularly. I continued to walk, increasing my speed and distance little by little. Now, not only can I walk briskly for thirty minutes non-stop, but additionally, I do 4 sets of 40 pushups, and run up and down two flights of steps for four sets. I now use two 20 pounds dumbbells. I didn’t achieve this overnight but through progressive, methodical and consistency in workout during the last six years. Consistency is key when trying to bring change or improvement to one’s physical performance. The body and mind can get bored with repetitive activity, so introducing new exercises is helpful. It has paid off for me in many ways. Now, at 75 years of age, I am in much better shape than I was 10 years ago. First of all my weight I has gone down from 172 lbs. to 145 lbs. At 5 feet and 6 inches that puts my BMI at 23.4 which is within the healthy range. Body mass index (BMI) is a measure of body fat based on height and weight that applies to adult men and women. You could download the app to calculated BMI from google place, click BMI calculator. BMI ranges below 18.5 – you’re in the underweight range. between 18.5 and 24.9 – you’re in the healthy weight range. between 25 and 29.9 – you’re in the overweight range. between 30 and 39.9 – you’re in the obese range
Initially, you don’t really need any investment as a beginner as far as equipment, instead of using dumbbells you may use water bottles, canned goods, a pair of good walking shoes, and a chair.
Myths About Exercising and Aging
Have you fallen for one of these bogus ideas about aging and exercise? Get the facts, so you can get back out there. I know I have heard it from people older than me through the years. They would even jokingly say, “The only exercise I do is putting food in my mouth.”
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“I’m too old.”
Actually, not moving is much riskier and can speed up the aging process.
Inactive people are twice as likely to develop heart disease, have more doctor visits, and take more medications.
If you haven’t exercised in a long time, begin slowly with a low-impact aerobic activity that raises your heart rate, such as swimming.
For overall heart health, the American Heart Association recommends 30 minutes of aerobic activity at least 5 days a week, and 2 days a week of strength training. If a half-hour a day sounds daunting, think small. Even a 10-minute walk is a good start. After all, a little exercise is better than none.
Exercise doesn’t have to mean taking up a new sport. But if there’s an activity that you enjoyed doing when you were younger (say, tennis or volleyball), look for a way to get back to it safely.
2. “I’ll hurt myself.”
Not if you know what you’re doing and work within your limits. First, talk to your doctor before beginning an exercise program. They can tell you which activities to try and which ones to avoid.
When you get started, work with a fitness pro who can show you exactly what to do. That way, you’ll stay safe. They also help motivate you in your progress.
Remember, the more physically fit you are, the less likely you are to get injured. Improving your balance by doing things like yoga and tai chi may also help you avoid falls in your everyday life. Strength training, which you can do with hand-held weights, machines at a gym, or even your own body weight (think pushups, lunges, and squats) can help increase bone density decreasing the likelihood of fractures.
- “My heart isn’t strong enough.”
When done regularly, exercise helps strengthen your heart rather than put it at risk.
You don’t have to sign up for a marathon, or even a 5K. Physical activity can be as simple as taking a brisk walk. That’s enough to help your blood circulation and cholesterol levels, and it can brighten your mood.
- “I can’t afford it.”
Sure, you could shell out a small fortune on a gym membership or exercise equipment; but to get fit, you don’t have to spend a dime.
Put on some athletic shoes with good support and go for a walk or a jog. Or spend an hour gardening in the backyard.
If the weather is bad, use what’s available around your home. Canned goods work well as light weights for resistance training.
You can also use your own body weight (for planks or pushups), or walk up and down the stairs. If you’d like to invest in a machine or small equipment, you can usually find them at garage sales, Craigslist, or Facebook Marketplace.
If you thrive in a group setting, there are many resources to stay fit. Some gyms offer discounts to seniors, and some health plans cover membership for certain fitness programs. You can also find local communities on Facebook for senior walking groups or other aerobic forms of exercise.
Also check out your community resources. Some local parks may have basic exercise equipment, and even some places of worship offer fitness classes free of charge.
5. “I don’t move like I used to.”
That was then, this is now. Don’t judge what you can do today by what you did in the past.
Exercising isn’t about running as fast as you did on your high school track team or when you were in your 20s. You can move at your own pace and still benefit.
A study from Yale University found that seniors who walked just 20 minutes a day had lower risk of mobility disability after 2 years than those who did not.
Instead of looking back at what you used to do, embrace fitness as a tool to keep you mentally and physically sharp in the years ahead.
6. “I don’t have anyone to exercise with.”
You can find someone! Join a walking or gardening club. Check the schedule at your local community center or YMCA to see what free or affordable exercise classes they offer. Find opportunities to connect with people who enjoy the same activities as you do.
Once you get talking about your active lifestyle, you may be surprised to learn that there are already people around you who you can exercise with and share similar fitness goals. Maybe you’ll inspire someone in your life to get moving, and the two of you can work out together.
Trust that if you get moving, everything else — like finding a workout buddy — will fall into place.
Value Your Life
The great poet Henry Wadsworth Longfellow in his poem A Psalm of Life wrote:
Life is real! Life is earnest!
And the grave is not its goal;
Dust thou art, to dust returnest,
Was not spoken of the soul.
Not enjoyment, and not sorrow,
Is our destined end or way;
But to act, that each to-morrow
Find us farther than to-day.
Life is real! Life is earnest! And the grave is not its goal.
So let us act, that each to-morrow, find us farther than to-day.
Don’t let nature take its natural downhill course by doing nothing.
Challenge yourself to be the best version of you at your age. Live a healthy
lifestyle through proper nutrition, regular exercise; stay mentally and
socially engaged. Don’t leave your future to chance, be proactive to
maintain a comfortable and independent life.
