Before I write about the above topic I want all of you to recognize your status and power as healthcare consumers. Unless you pay cash for your healthcare visits, your physician or healthcare provider will not consider you as the consumer. The person or company that is paying the majority of your health care bill is relegated the consumer title even though you are the person who will be receiving care and risking a potential negative outcome. Always be sure to fully engage with your healthcare provider regarding your symptoms, the physical examination, ordered tests and procedures, diagnoses and medications. Insist upon understanding what is being done to your body and mind. For more information on this subtopic see Marshall Allen's book Never Pay the First Bill.
Now for the topic of staying active as you age. If you're over 50 years of age with medical conditions that limit your physical capacity or if you have family or friends with this status - we all do - know that physical activity is still possible regardless of your age or condition.
Some of the benefits of being physically active for healthy aging include improved sleep, improved balance which reduces risk of falling, improved joint ability, prevention of weak bones and muscles and delay onset of cognitive decline (Center for Disease Control.- CDC ). Aim for 30 minutes of physical activity per day which can be done in segments and don't forget that activities such as walking to the store, household chores, walking the dog, gardening, dancing, doing laundry and climbing stairs are all forms of physical activity and can be included towards your 30 minute goal. Start with 1 minute then increase to 2 then gradually build up to 30 minutes.
According to the American College of Sports Medicine ( ACSM )`, the more challenging life becomes the more you can benefit from physical activity. While physical activity may or may not increase your lifespan, it can certainly help you feel better-, help maintain your ability to walk, perform personal care activities and prevent falls. There is no age limit for gaining muscle strength, balance and endurance.
Try to do things yourself instead of asking for assistance and make activities fun by listening to music, audiobooks will getting an exercise partner. The three main areas of physical activity are 1) strength training for building or rebuilding muscle 2) aerobic activity to improve energy level and 3) balance which is important in preventing falls.(ACSM)
Here are some at home strength training ideas for those without weights:
One can of 16 ounce of equals 1 pound
One 32 ounce carton of milk equals 2 pounds
One 48 ounce bag of rice equals 3 pounds
One 64 ounce carton of milk equals 4 pounds ( ACSM )
Also, use of body weight is always an option for weight/resistance training. Personally, I use resistance bands when I not able to make it to them gym.
Weight training should be done no more than every other day while aerobic and balance activities can be done daily or several times per day. Always remember to put SAFETY first and respond to pain appropriately ~. remember Easy Does It.
Comments