Movement As We Age

It Matters - More Than We Thought

Photo by Fat Lads on Unsplash

More often than not, I look for good reasons why I can’t possibly exercise later in the day. I’ve tried many ways to find something to like - running, joining a fitness club, using the exercise room at my apartment complex, hiring a personal trainer, playing pickleball, and taking exercise classes. Nothing excites me.

My best solution lately has been walking with a friend and practicing Qigong, which incorporates mindfulness, exercise, and breathing, but even that’s a struggle. Be that as it may, everything I read confirms the value of exercise for older adults - within their capabilities that is.

The words of Dr. Howard Luks, orthopedic surgeon and author, ring in my mind. “Every time we choose comfort over effort, we weaken the very system built to protect us, our body, and mind.” He says

• Movement is medicine.

• Discipline is armor.

• Don’t let laziness be the slow, silent injury that steals our strength.

• Get up, move, push forward.

Experts say that older adults need movement for maintaining independence, physical health, and mental well-being. It improves our strength and flexibility, and reduces the risk of chronic disease. Regular exercise may even help prevent falls, maintain independence, and support brain health.

What I Found:

• My body can’t do the same activities I did two or three years ago like hike five miles, or get up off the floor gracefully. Now when I exercise, worries pop up: Is my heart going to be okay? Will I hurt my knees? Is my stomach going to hold out? So, I’m having to adjust my expectations and my approach.

Experts say our exercise programs change with age due to decreased muscle mass, reduced nerve signaling, slower brain processing, and impaired coordination, which can lead to reduced speed, strength, and balance.

They also note that regular physical activity may help older adults reduce age-related decline, improve mobility, and maintain independence. As part of an active lifestyle, older adults should include various exercises. Even small amounts of activity throughout the day matter.

What I Found:

• I get bored doing the same exercises day after day.

• What works better is exercising in segments: do some stretches, feed the cats, then practice a couple of Qigong routines. Also, exercising with a partner helps.

• Household chores are part of my exercise routine - getting down and up from a low chair or the floor takes effort. It’s awkward, and laughable, but it’s exercise.

• I firmly believe in the adage “if we don’t use it, we lose it.” Even missing exercise for a couple of days tends to make a difference.

Experts say there are benefits to exercising for those with chronic conditions. However, existing health issues can affect our ability to engage in regular physical activity. The goal is to be as active as our bodies and circumstances safely allow us to be. They further admit that facilities and equipment can be costly, and concerns about the risk of injury, or the possibility of falling are valid.

What I Found:

• There are numerous free television and YouTube programs to support our exercise routine.

• Many websites have programs to help older adults maintain a healthy lifestyle.

• Items around the house could become exercise equipment - cans of soup make good weights, and a tennis ball against the wall works well for massaging the back.

• The challenge is getting myself to use them.

Movement can be seen as reflecting a willingness to continue meeting life as we are, rather than mourning who we once were. Even small amounts may help us restore a sense of steadiness and participation in our lives.

My question for you this week: How well is your exercise plan working for you?

I want to share the lessons I’ve learned over the years of life and caregiving with as many people as possible, and, more than anything, I want to continue expanding our community of readers.

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Dr. Janice Walton is a psychologist, widow, mother, grandmother, great-grandmother, and writer. She has written articles for Substack for the past five years and recently published a book, The Insider’s Guide to Aging Well Through the Eyes of an 87-year-old.