Optimize at Any Age

The choices we make as older adults have a direct impact on how well we age and how we feel about aging. Research has shown that lifestyle choices are as significant as genetics and can have an impact on our quality of life regardless of when those choices are initiated [1]. In other words, it really isn’t too late to do something positive for your health and your life! One important lifestyle choice that is showing the most positive outcome for older adults is physical activity [1].

Any adequate physical activity, even if begun in later years, contributes to high physical and cognitive functioning and overall health [2-6]. Research has demonstrated that physical activity contributes to muscle function and tone, flexibility, cardiovascular health, and positive mood and cognition. If those weren’t reasons enough to get you moving, physical activity has also been found to prevent falls and improve brain function even after brain injury [2,4,5]. Physical activity coupled with resistance exercise training has been found to promote muscle functioning in elders through increasing strength, improving flexibility, and preventing muscle loss [7,8]. Now, we’re not talking Arnold Schwarzenegger or even Jack LaLaine bodies, but we are talking about a healthy body that allows you a more independent lifestyle for a longer period of time. Physical activity is the core lifestyle choice and may be the primary factor for promoting optimal aging[1].

Now, that we’ve hopefully piqued your interest, you may be wondering just how to jump into this physical lifestyle choice. Well, have we got good news for you! The American Academy of Family Physicians has stated that it is safe for most adults older than 65 years to exercise. Even people with chronic illnesses like heart disease, high blood pressure, diabetes, and arthritis, can safely exercise. If you have any doubt at all about starting any physical activity, talk with your doctor. Walking, swimming, and bicycling are excellent cardiovascular activities; so is mowing your lawn or planting flowers in your garden. Housework can qualify as exercise, but not channel surfing (as fun as that might sound). The addition of resistance or strength training will increase the benefits of your physical activity. We can pass along to you some easy exercises that you can do at home. These exercises were taken from “Exercise for the Elderly” and more information can be found at www.aafp.org. Each exercise should be done 8 to 10 times for two sets. Remember not to hold your breath and stop immediately if you feel pain:

Wall Push-ups – Stand with your feet slightly apart facing a wall. Extend your arms and place hands flat against the wall; slowly lower your upper body to the wall; push your body away from the wall to return to the starting position. This exercise works your arms and chest muscles.

Bicep Curl – Holding a weight (try soup cans or full spray bottles) in each hand, place your arms at your sides with your palms facing up. Bend your arms at the elbows, lifting the weights to your shoulders and then slowly lower them to your sides. This exercise works the large muscle in your arms.

Chair Squats – Begin by sitting in a chair (it is more challenging to sit in a side chair instead of an armchair). With your feet slightly apart and flat on the floor, place your hands on your hips; lean slightly forward and stand up slowly; hold that position a moment, and slowly return to sitting

These exercises are just a suggestion for a starting point. Do any physical activity that you enjoy and get out there and optimize your life! The retirement and assisted living communities at Retirement Unlimited, Inc. provide a variety of opportunities for residents to be physically active. Contact any one of our communities in person, by phone, or by e-mail for more information.