Image by Melissa Maples via Flickr
Every day you lose strength
Nobody questions the value of regular exercise for older people. You hear it from everybody. I think we all get it these days. And I think that most of us plan to exercise – one day. We don’t have a sense of urgency and we postpone until later. The trouble is that each day we put that exercise off means that we lose strength, muscle tone and balance. The loss is slow and imperceptible and makes it easy to continue to put off the exercise program.
Compare you today to you five years ago
One way to help you develop a sense of urgency about your exercise program is to pay attention to your physical abilities- particularly comparing your current condition with your younger self. These changes are so gradual that it is easy to dismiss them but if you think back five or ten years and asses your current activity level relative to earlier you can find out that you haven’t gotten better with age.
My wake up call
It was the discovery that I was struggling with the simple task of getting up from a chair which triggered my sense of urgency and got me to get some advice and start an exercise program. The realization that somehow I had lost strength and required assistance to perform routine actions got me scared. I wasn’t ready to become an invalid. So I started. It is much better to begin earlier. If you have problems with stairs: get out of breath when you perform ordinary tasks or notice that you avoid doing things that you never paid attention to before, take that as a signal not to delay any longer.
Time is not your friend
Recent studies show that it is normal for people to lose one half pound of muscle each year after they pass their prime years. This kind of slow change is difficult to notice but over 10 years, you will lose 5 pounds of muscle. Exercise will prevent that loss and an exercise program can rebuild muscle mass.
Talk to experts
When you start your program don’t rely on amateur advice and don’t think that you can do it yourself. Consult with experts who can assess your condition and put you on the best program for you. Then do it with a passion. Keep alive the sense of urgency that comes when you see how much strength you have lost and don’t stop even when you feel strong and able because aging is fighting you every step of the way. As you get started with your program, these exercise tips can help you succeed.
Just wanted to Ralph that I know you have a good regime of Yoga too….{I know from your comments}
Yoga and Deep breathing or Pranayama are well known to help one with aging. Try them to stay young.
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Sudeep,
I am a real amateur at yoga and I don’t now have a regular program that I follow. I want to broaden my exercise program as it develops but the focus right now is core strength. So much to do and so little time.
Amen Ralph. Use it or lose it has been my motto. And is ever more so as I start to age. Can’t remember what I’ve already lost, so that part doesn’t bug me so much 🙂 A good, regular weight training program is very beneficial for more reasons that I dare state in a comment. Thanks
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Your comment has me wondering what it is that the irrepressible Hansi doesn’t dare to state. The mind boggles. Still whatever it is that you want to do in those twilight years, exercise will make it better.
I think Hansi is being coy Ralph, I reckon he only does weight training for the 6 pack, which provides regular sex.
One thing I’ve noticed as I get older, is that the floor is lower down than it used to be. I do some back exercises, but still creak a bit.
John
Leamington Spa, England
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John,
You are right about Hansi. There are many crunchy layers including those rock hard abs covering a squishy nougut center.
Maybe the floor isn’t getting lower. Perhaps your arms are growing.
I gave this a tweet Ralph because I think it’s important that the message gets out there. I’ve just started my exercise regime a little while back and while it was hard at the beginning it does get better and you do feel better for doing it.
The thing is to start off slow and slowly build your way up.
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Sire,
Thanks for the tweet. It’s good when young guns get the message before the realities hit them. It’s much harder to come back once you lose it.
You are preaching to the converted about exercise with me Ralph, and comparisons with 12 months ago are startling, never mind 5 years ago.
The problem is no matter how much we exercise we will never beat Father Time.
I think Hansi likes press-ups best.
Bill
Ashton-under-Lyne, UK
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Bill,
You are absolutely right that it is a losing battle. Still I have decided that I will go down fighting. Remember the Alamo!
Everyday chores are exercise. Walking is good.
Small amounts of real exercise each day, will work better than a long session a few times a week. Keeping active may be the best way to stay in shape.
Blanche,
I think that a small amount daily is easier to incorporate into a pattern and make part of your life.