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March 2000 Monthly News

Exercise "on purpose"

By Joanne Ahern

Do you chop wood, have large animals to care for, hoe the garden by hand, walk to the store for supplies, hang the wash outside to dry? These are tasks which were taken for granted 70 years ago, and they provided exercise, fresh air, and a quality of life quite different from that of today.

In this 21^st century, it is quite possible to have all your needs taken care of by the simple push of a button, whether it be the button on the washer/dryer, the key to your automobile, or the keyboard of your computer. In short, getting exercise and fresh air has become something we have to do "on purpose," a conscious decision to get moving lest we spend the day indoors, being relatively inactive.

Did you know that inactivity has been listed as a major health risk right up there with heart disease and smoking? If you’re not exercising "on purpose" you are jeopardizing your health and subsequently the quality of your life.

If you have been sedentary, the thought of moving can be an awesome task, so here are a few hints to help you get started.

Take a walk at the mall or an outdoor track.

Use the stairs rather than the elevator or escalator.

Don’t go through the automatic door. Use your upper body muscles and push or pull the door open.

When using a shopping cart, don’t lean on it like a walker. Stand tall and push it ahead of you.

Park your car further away from the entrance of a building.

When you have several errands to do, park your car in a central location and walk to all the stores.

Call a friend and take a walk around the block while you chat, rather than using the phone.

Have an exercise partner to whom you can be accountable for your daily activity.

Join an exercise class at a facility like the YMCA, the senior center, or other club which has classes and instructors specifically geared for seniors.

Purchase a quality piece of home exercise equipment like a treadmill or a stationary bike and commit to using it 3 - 4 times a week.

Buy an exercise video designed for your age group and be determined to use it 3-4 times a week.

Hire a personal trainer (available at the YMCA or other club) to design an exercise program specifically for you and your unique abilities.

All of these ideas involve getting moving and when you choose some of them to "do on purpose" your heart will become stronger and you will be much more flexible. You may find, however, that the strength you once had is not as great as it was five, ten or even fifteen years ago. You may want to get out to mow the lawn but can’t get the mower started because you don’t have the strength to pull the cord hard and fast enough. Thus, it is important to include strength training in your exercise regimen to regain the strength in your muscles. The YMCA, the senior center, and other clubs have programs to teach you how to properly strength train since there is more to it than just finding something heavy to lift and doing it 10 times in a row. However, the benefits are fast in coming and you will see improvements in as little as two weeks when done properly.

Exercise "on purpose" is something you have to decide on and stick with for the rest of your life. Don’t think of it as a life sentence. Rather, it can be enjoyable both mentally and physically and can improve the quality of your life starting today.

Here are the personal testimonies of some folks who have tried it and like it!

I’ve improved my posture.

Osteoporosis is no longer a concern for me.

I am more successful at opening jars and bottles.

Each time I exercise it seems easier. I must be getting stronger.

I am more physically active with the young grandchildren (and they are active) and I just plain feel better.

I can do chores more easily that require some strength, such as shoveling snow, chopping ice, carrying wood, and indoor mundane chores.

Here are a few tips to keep you going.

Choose activities that you enjoy.

Make exercise part of your daily routine.

Exercise with a group for social interaction as well as physical fitness.

Keep a written record of your progress.

Exercise to music.

Set realistic goals for what you want to accomplish.

Select loose comfortable clothes. Dress for warmth in the winter and coolness in the summer.

Wear properly fitting shoes with firm soles and good arch support.

Pay attention to your body.

Increase daily activities gradually.

Find a fitness "buddy" locally. Help each other stay motivated.