Home Remedies – Get Your Exercise

Help Yourself Step 2

Grab an unopened jar out of the cupboard and try to open it. It’s a task that 92 percent of people ages 40 to 60 can do in an instant. But after age 60, unless you regularly engage in strength-building exercise, odds are that you won’t be able to open it without some help.

Now sit in a living room chair, get up, and walk briskly into the kitchen as if something on the stove were burning. Then rush back into the living room and sit down again. Repeat this three times in rapid succession. If you’re like three out of four people over 60 who don’t get regular aerobic exercise, you’re likely to feel out of breath after this effort.

Regular exercise makes the little chores of life possible after age 60. With it, even the little everyday tasks that normally wear you out can be easier to deal with—and can leave you with energy to spare. In fact, keeping active may be the most important thing an older person can do to stay healthy and self-reliant, says Walter M. Bortz II, M.D., former president of the American Geriatrics Society and clinical associate professor at the Stanford University School of Medicine.

And you don’t have to run a marathon, take up windsurfing, or climb mountains to make your everyday life easier. Just a little bit of exercise can go a long way. Moderate exercise like bowling, golf, gardening, and walking can enhance your physical condition.

“It’s never ever too late to start. The more exercise you can do in later life, the better off you will be,” Dr. Bortz says.

Don’t Take It Easy, Exercise

Regular exercise can slow or reverse many of the natural physical consequences we traditionally associate with aging, according to Dr. Bortz. Older people who are inactive, for instance, have less efficient hearts, weaker muscles, and diminished lung capacity compared to seniors who are constantly on the go. But what you may not know is that inactivity also makes it harder for your aging body to process sugars in the bloodstream. And as blood sugars rise, the chances of developing diabetes increase. Lack of regular exercise also accelerates bone loss in people over 60, he says.

“Humans were extremely active 4.5 million years ago,” says Dr. Bortz, who studied with famed anthropologist Louis Leakey. “If you take a bone from a Neanderthal and pound it with a hammer, the hammer will break before the bone will. But if you take a modern human bone, you can break it with your hands. Why? Because we are less active.”

But just 20 minutes of regular exercise every day can do wonders for your bones, heart, and lungs. It can help you feel more energetic and confident. Here’s just a sampling of what exercise can do for you after age 60.

1. Swimming, walking, and other aerobic activities raise your heart rate and can reduce stiffening of the arteries. Stiff arteries are a major cause of high blood pressure among seniors, which can lead to heart disease and stroke.
2. Older Americans who are physically active are less likely to develop adult-onset diabetes and can control it better if they do have it. Exercise increases the body’s ability to control blood sugar levels.
3. Strength training can reduce arthritis pain. It doesn’t cure arthritis, but stronger muscles lessen the strain on joints and, therefore, the pain.
4. Walking and other modest exercise may be good for your mental health, according to the National Institute on Aging.

Stretch, Strengthen, and Build Stamina

Even if you have a few chronic illnesses like heart disease, arthritis, or diabetes, you can do almost any activity, including walking, bicycling, dancing, hiking, swimming, tennis, and work ing with weights, Dr. Bortz says. Ideally, any exercise program should include a mix of stretching, strength training, and aerobic activity. Begin with stretching and strength training, then add aerobics later. Aerobics are safer once you can maintain your balance and your muscles are stronger. Here are a few advantages of each of these basic activities.

Stretching increases blood flow and gets your body ready to exercise. It improves flexibility, relieves stress, and cuts the risk of injury and muscle strain. A regular stretching routine can help loosen up muscles in the neck, shoulders, back, chest, stomach, arms, thighs, and calves. Stretching should be done slowly and carefully before all types of exercise. Allow 5 to 10 minutes to stretch before and after you work out.

For a simple warmup, Dr. Bortz recommends these stretches. Do each stretch five times.

1. Take a deep breath through your nose and exhale slowly through your mouth. Raise your shoulders when you breathe in. Exhale as you return your shoulders to the starting position.
2. Extend your arms out to your sides so that they are parallel with the floor. Move your arms slowly in small one-foot circles, first clockwise and then counterclockwise.
3. Turn your head slowly to the left side, come back to the center, and turn to the right side.
4. Sitting in a chair, clasp your hands behind your left knee and raise it toward your chest. Repeat on the other side.
5. Lift your left shoulder toward your left ear. Allow both arms to hang by your sides. Then release your left shoulder, using your muscles to lower it as far as you comfortably can. Repeat on the right side. Then, lift both shoulders at the same time, leaving both arms hanging at your sides. Stretch up and push down in the same way.
6. While standing, raise your body up on the balls of your feet, then lower yourself.
7. Stand or sit with your hands clasped behind your head. Turn your trunk slowly from side to side.
8. Start with your arms at your sides. Lift both arms out to the sides and up over your head, then slowly lower them.

Strength training maintains bones, improves balance, and increases muscle strength. This can prevent or slow bone-weakening osteoporosis and lower the risk of hip fractures and other injuries caused by falls, says Maria A. Fiatarone Singh, M.D., associate professor of nutrition at Tufts University and a scientist at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts in Boston.

Managing Your Meds

If you have diabetes and use insulin, avoid injecting the insulin into an area that is going to be exercised, says W. Steven Pray, Ph.D., R.Ph., professor of nonprescription drug products at Southwestern Oklahoma State University in Weatherford.

Exercise will increase blood flow into the muscles around the tissues, causing the insulin to be absorbed faster than normal, and that could possibly trigger dangerous fluctuations in blood sugar. For instance, don’t inject insulin into your leg before you go out jogging, says Dr. Pray.

In addition, avoid taking over-the-counter (OTC) cold medications containing decongestants like phenylpropanolamine or pseudo ephe d rine. These products could cause arrhythmias—irregular heartbeats—during exercise. They can cause fluctuations in blood sugar even when you do not exercise, so they should be avoided by all people with diabetes, says Dr. Pray. Phenylpro panolamine and pseudoephedrine are found in OTC products such as Sudafed, Dimetapp, and Contac.

Strengthening exercises can be done by lifting weights, using elastic resistance bands, or working out on machines. Good instructional materials are a must. Without information on the proper technique, you can get hurt. With proper advice, you can work your way up to many of the same weight-lifting routines that younger men and women use. Once you know what to do, you can do your routine at home using free weights or in a gym using machines.

If you are interested in lifting weights, it is important to start with a weight that you can lift all the way up using proper form with only a moderate amount of effort.

One- or five-pound dumbbells work well if you are a beginner, says Dr. Singh. If you have chosen a weight that is too heavy, you will be unable to lift it in proper form all the way up, so back off to a slightly lower weight until you find the correct one. Once you have selected the proper weights for your workout, here’s how you can make strength training work for you, she says.

1. Using no weight at all, practice the exercise you want to perform. Make sure you can perform it correctly without pain. Pay attention to the positioning of your arms, legs, and trunk because injuries usually occur from improper positioning or movements. You should not feel any pain during the exercise unless you have pre-existing joint problems. If you do have joint problems, you initially may need to limit your range of motion to the pain-free zone of movement. This pain-free range will very likely improve during the course of strength training.
2. Lift the weight eight times, rest for a minute, then do it again. This is two sets. You may either lift both arms or legs together, or alternate right and left arms and legs, depending upon the exercise and amount of time you have.
3. Every couple of sessions, try to increase the weight you are lifting, until the effort feels like an 8 on a scale of 1 to 10. This should feel hard to very hard to lift, but you should be able to do it in proper form. As soon as you can complete a set of eight and it no longer feels hard, you should increase the weight you are using for that exercise.
4. Allow one day of rest between the same exercises.
5. Exercise each muscle group three days per week. If all you can manage is two days, that will work almost as well as long as you are progressing with the weight.
6. Always breathe out during the lifting portion of any movement and breath in during the lowering phase. Never hold your breath during weight-lifting exercises. You may take a breath in and out during a rest between repetitions, if you need to.
7. Perform repetitions slowly. Take about three seconds to lift the weight, hold for one or two seconds at the fully extended position, then take another three to five seconds to lower the weight. It is much better to do eight slow repetitions than 16 rapid ones.
8. Aerobic exercise, also known as endurance exercise, strengthens the heart and improves overall fitness by increasing the body’s ability to use oxygen, Dr. Bortz says. Some high-impact aerobic workouts like jogging and jumping rope may not be your best choice after age 60, because they can be hard on muscles and joints. Here’s a look at a few of the more common aerobic activities and why they are good for seniors.
9. Walking is the simplest endurance activity that a person over 60 can do, according to Dr. Singh. It doesn’t require any athletic prowess or special equipment except for comfortable shoes. It builds up muscle endurance, improves blood circulation, and can reduce spasms and stiffness in the back and leg muscles. Walking works out more muscles than many other aerobic activities, including bicycling. To increase the intensity of walking, you can avoid high-impact activity such as jogging by advancing to stair-climbing (on real stairs, not on a machine), hiking, or power walking, or a combination of these activities.

Is This Workout Right for You?

There are literally dozens of fun, energizing workouts any older person can do. Here are a few things to consider before you take up a new activity, says Walter M. Bortz II, M.D., former president of the American Geriatrics Society and clinical associate professor at the Stanford University School of Medicine.

1. Is it enjoyable? The activity should be fun. If you just do it for the workout it gives you, you probably won’t stick with it.
2. Is it an activity you can easily fit into your daily schedule? Are facilities nearby? Is it something you can do alone or do you need a partner (tennis) or a group (line dancing)?
3. Will the activity offer you a feeling of success and a feeling of increased vigor and strength? If it is a group activity, are the instructor and your fellow classmates compatible and friendly?
4. Bicycling is less stressful on the joints than walking, making it ideal for many older people, including those with diabetes who may have difficulty hiking or strolling. It can also be done indoors on a stationary bicycle, which is a good choice if you have balance problems, Dr. Singh says.
5. Swimming is the ultimate gentle, low-impact endurance exercise, says Dr. Singh. If you have arthritis, swimming in warm water is a great way to relieve pain and maintain range of motion. To get aerobic benefit from swimming, you have to swim at a pace that raises your heart rate or add aerobic water exercises and equipment made to add resistance to the arm and leg movements in the water.

Play It Safe

As Americans over 65 have become more active, the number of sports-related injuries in this age group has mushroomed, according to the U.S. Consumer Product Safety Commission in Washington, D.C. Approximately 53,000 are injured in sporting accidents each year—greater than 50 percent more than a decade ago. Bicycling, calisthenics and weight lifting, golfing, snow skiing, and fishing were the five most common injury-causing activities.

Here are seven ways you can prevent injuries when you are participating in activities, according to Maria A. Fiatarone Singh, M.D., associate professor of nutrition at Tufts University and a scientist at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts in Boston.

1. Always wear appropriate safety gear. If you bike, always wear a helmet. Wear the appropriate shoes for each sport. A podiatrist or a trained clerk at a local sports specialty shop may be able to give you footwear recommendations. If you have diabetes, hardening of the arteries, or any loss of sensation in your foot, you are at higher risk for foot injuries and ulcerations during repetitive impact activities such as walking.
2. Warm up before you exercise. Slowly walk, stretch, swing your arms, or do the same exercise movement that you are about to do (such as pedaling on a bike without resistance) for a couple of minutes before you increase your pace or add resistance. What you are trying to do is increase the temperature of the muscle you are about to use, so the muscle is less likely to be torn or injured during the workout. Warming up also gradually increases your heart rate so that it does not suddenly jump to very high levels.
3. Follow the 10 percent rule. Never increase your routine more than 10 percent a week. So if you walk a mile a day this week, for instance, walk no more than 1.1 miles a day next week.
4. Try not to do the same routine two days in a row. You’ll be less likely to injure overtaxed muscles and joints. If you lift weights today, take a walk or swim tomorrow.
5. If you work out on exercise equipment like a rowing machine, be sure to read the instructions carefully before you start. If necessary, ask a qualified fitness instructor for help.
6. Check treadmills and other exercise equipment before using them, to ensure that they are in good working order.
7. Avoid exercising in extreme heat or humidity. When you do work out, make sure you drink enough fluids before and during exercise to prevent dehydration. Unless you are biking or running a marathon, one to two glasses of water or juice should be sufficient for most exercise sessions. Increase this amount if it is extremely hot or humid.
8. Be careful if you take diuretics or have just had a fever, vomiting, or diarrhea, as you may be starting from a dehydrated state and be more susceptible to heatstroke. Don’t use caffeine-containing beverages or alcohol to replace fluids, as these drinks cause you to urinate. There is no need for special sports drinks. Although they are absorbed a little faster, their benefit is lost to all but high-level athletic performers.
9. Dancing, whether it is line dancing, square dancing, or ballroom dancing, is so much fun that it may be hard to think of it as exercise, Dr. Singh says. But dancing actually is a good aerobic workout that also can improve your sense of balance, coordination, and muscle endurance. Because it is a weight-bearing exercise that places some impact on bones and joints, it is a positive stimulus for bone formation, although it may not be tolerable for those with severe arthritis.
10. The slow, mindful movements of tai chi, an ancient Chinese exercise technique performed while standing, enhance balance and body awareness, can increase your mobility, and can reduce your risk of falling, says Steven L. Wolf, Ph.D., professor of rehabilitation medicine at Emory University School of Medicine in Atlanta.

Get Off on the Right Foot

It may take a little effort to make exercise a part of your life. But once you start, your endurance, strength, and mood will probably skyrocket, and those are three of the most powerful motivations you can have for staying active, Dr. Bortz says. Here are a few pointers from him to get you started.

1. A class can be good way to plunge into an activity, particularly if it’s been a long time since you’ve exercised. A qualified teacher can help you learn to work out the right way.
2. Go slow. It will take time for you to overcome years of inactivity. Set realistic goals such as “I’m going to take the stairs instead of the elevator this morning” or “I’m going to work out for 5 minutes today.” Gradually, work your way up to 20 minutes of activity a day.
3. If you feel like taking a 20-minute walk every day, great. But you don’t have to get your 20 minutes of daily exercise all at once. Short bursts of activity like two 10-minute walks or four 5-minute swings around the dance floor also can contribute to your overall well-being.
4. Wear loose-fitting clothing that breathes. Use layers of clothing to both keep you warm and help protect you from overheating by dispelling perspiration and heat.
5. Wear athletic socks designed to absorb perspiration away from your feet. Be certain that your shoes fit and support your feet.
6. Avoid working out so vigorously that you can’t talk and exercise at the same time. Stop working out if you feel pain, become light-headed, or become short of breath.