- Incorporating more activity into your daily routine can improve your health status
- Daily activities may include:
- walking stairs
- gardening
- raking leaves
- dancing
- mall walking while shopping
- carrying a grocery basket rather than pushing a cart
- parking in the farthest parking spot and walking to the office or store
- carrying or pushing a golf bag instead of taking a cart while golfing
- Alternately, 30 minutes of activity may come from planned exercise or recreation
- Physical activity does not need to be strenuous to achieve health benefits.
- Men and women of all ages benefit from a moderate amount of daily physical activity for example: 30 minutes of brisk walking or 15 minutes of jogging.
- Previously sedentary people who begin physical activity programs should start with short sessions (5-10 minutes) and build up to the desired level of physical activity.
- Physical activity improves quality of life.
- Physical activity extends longevity, protects against the development of CHD, stroke, hypertension, obesity, non-insulin-dependent diabetes mellitus, osteoporosis, colon cancer, and depression.
- Physical activity helps maintain full functioning and independence among the elderly.
- Relationships between physical activity and improved health include:
- A reduced oxygen demand at any given level of physical activity.
- A reduced tendency for blood to form clots where arteries have narrowed.
- An increased elasticity in the arteries.
- Changes in the brain and brain chemistry that may improve mood and cognitive functioning.
Now that you’ve been convinced of how important physical activity is to your health and well being, the next step is incorporating it into your life.
If you don’t like to EXERCISE, don’t worry. Exercise is just one aspect of physical activity. The following are some tips to help you get started:
- Make a list of the reasons why you’d like to incorporate physical activity into your life. Be sure to include health problems that might be improved by physical activity.
- Make a list of any reasons that keep you from participating in physical activity and think of ways to overcome them.
- If you feel that there is health reason why you should not participate in physical activity, check with your doctor before beginning a program.
- See if a friend would like to join you in your quest to become more active. Things are a lot easier and a lot more fun when a friend is involved too!
- Keep an activity journal. In it, list all of the activities you have done each day and how long you did them. A journal will help you track your progress, help you set goals and identify the activities that you like best.
As an older adult, regular physical activity is one of the most important things you can do for your health. It can prevent many of the health problems that seem to come with age. It also helps your muscles grow stronger so you can keep doing your day-to-day activities without becoming dependent on others.
Not doing any physical activity can be bad for you, no matter your age or health condition. Keep in mind, some physical activity is better than none at all. Your health benefits will also increase with the more physical activity that you do.
If you’re 65 years of age or older, are generally fit, and have no limiting health conditions you can follow the guidelines listed below.
- Older adults should first see their physician before starting an exercise program.
- Older adults generally display higher blood pressure reading during submaximal and maximal exercise.
- Muscle percentage declines with age, body fat increases, and the changes in the body composition resulting from age are primarily due to a decrease in muscle mass, basal metabolic rate and lack of physical activity.
- Exercise does not make you live longer, but makes you feel longer, exercise can help older adults feel better and enjoy independent life. Older adult should concentrate on resistance training, cardio activity, balancing exercise and flexibility; increase the exercise intensity very gradually.
- Donot hold your breath and exhale when you exert.
- If you feel any of the following symptoms consult your physician chest pain, irregular heart beat, hernia, infection, severe shortness breath.
- Choose exercise mode which is fun for you, suits your needs and that you can continue for longer time.
- Wear comfortable clothing and footwear appropriate f0r the temperature, humidity and activity.
- Drink water before after and during exercise t maintains hydration. • Avid unsupported forward flexion (bending at hip)
- Proceed step by step and start with simple exercise;