When to Take a Break and When to Push Through
I Took a Break - Not a Good Plan!
Six months ago, I had an exercise plan - of sorts! Reluctantly, I stretched 15 minutes each morning while watching Good Morning America and walked a mile and a half each afternoon with my daughter and her dogs, Fallon and Lily - yes, it was more of a stroll than a brisk walk. Then I stopped the stretches, and we shortened the walk. Why bother? I had many excuses: it was too late in the day, I was too busy, or I had a headache.
My body soon began to complain. First, I was experiencing more aches and pains. Then, about eight weeks ago - for the first time - my sciatic nerve began acting up. I couldn’t walk the four flights of stairs at my apartment complex and had to use the elevator. To top it off, I caught a cold - the first one in years.
I want to age well, feel good, be healthy, and take prescription drugs or have surgery only after I’ve tried everything else first. That meant looking at any recent changes that might have caused the issues. The only culprit I could identify was less exercise. So, it was time to rethink my position and reinstate an exercise plan before making that doctor’s appointment.
To start exercising, we can watch YouTube exercise videos, everything from Dr. Kimberlee Bethany Bonura, my favorite, to Joan MacDonald, who is too strenuous for me. But she is impressive.
We can also read articles about managing sciatic nerve pain - doing specific exercises and using hot and cold packs - if that’s a problem.
A couple of weeks ago, I “discovered” pickleball, the paddle sport played using a perforated, plastic ball over a tennis-type net on a badminton-sized court - and loved playing. It could become a part of my exercise routine - stretching and moving in a fun way.
I’m not suggesting that anyone play pickleball - I am suggesting that we consider the value of exercise. We need to find a way to make it fun, which may encourage us to do it more often.
The newsletter
posted an article about walking last week. The author said:Walking at least 3,967 steps per day is a minimum threshold to reduce the risk of death from any cause. For the average person, that’s around 1.7 miles (2.7 km) per day. Meanwhile, a mere 2,337 steps is the lower bar for lowering the risk of death from cardiovascular disease.
Something to think about.
I’ve increased my stretching routine to half an hour each morning. I walk daily and get a workout as I learn to play a modified version of pickleball a couple of times a week. My daughter and I practiced for an hour this morning. So far, so good. We’ll see if it makes the difference I want.
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I am suggesting that we consider the value of exercise. We need to find a way to make it fun, which may encourage us to do it more often.
Incorporating lifting weights will prevent muscle weakness, it is (absolutely) the most important thing to add as we age. Joints, ligaments and tendons need protecting. If we're doing cardio and ignoring lifting and stretching it can be a recipe for disaster. We need dynamic balance and agility, and strength to carry out daily activities... and more importantly carrying this further into participating in sports.
Weight lifting isn't my favorite pastime. But running, swimming, biking, and high elevation hiking are. In order to continue these into old age muscle building is critical! So I do it 2-3 times a week. It takes getting used to but I promise you'll feel different, to the good. Get a physical and hire a trainer if you don't know where to begin... and avoid injury at all costs! It takes forever after 60 to heal!! I think I've been on injury reserve for more body parts in the last 5 years than a lifetime!
https://www.washingtonpost.com/wellness/2023/11/29/weight-lifting-aging/