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Age Shouldn’t be Your Restriction When It Comes To Exercising

Age Shouldn’t be Your Restriction When It Comes To Exercising

What do athletes train for? Athletes train for the event that they are competing in. The field however stretches far from the courts and crowds.

You don’t need to complete a podium finish to be an athlete

There are 1/4th of Americans aged 65+ that fall down each year.  Every 11 seconds, another adult is treated in the emergency room for a fall; every 19 minutes, an older adult dies from a fall.  Falls are the leading cause of fatal injury and the most common cause of nonfatal trauma-related hospital admissions among older adults.  Chronic diseases account for 75% of the money our nation spends on health care, yet only 1% of health dollars are spent on public efforts to improve overall health[1].

Forget the assumption that at fill-in-the-blank-age our bodies will fall apart and we will become weak.  Empower yourself to maintain or improve your health through exercise.

You may not be donning some state-of-the-art gear, have sponsors or compete for a podium finish.  Your sport is life and this event has no off seasons.  In life, we literally move to do what we need to do.  Especially to keep our independence as we get older it is key to be able to move well for our quality of life.

The events include the squat, deadlift, pulling objects, pushing things, rotating and lunging. Then think about what you like to do – play with the kids or grandkids, golf, vacation, gardening, triathlons, and the list goes on!  In this metaphor is a nugget of truth- “training for life does not stop at a prescribed age.” What happens if we decide to throw in the towel and stop training for life?

You should not stop exercising regardless of your age.  Disregard assumptions about physical potential as you age because you decide what your potential is.  The point is to hone in on the important fact that exercise is much more than “getting in shape”.  Your type of exercise may change as you age, but don’t stop training for life.

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Things could be so different when you choose to empower yourself

Imagine you are planning a trip to visit New Zealand after an old friend from college shares her sons story of the amazing landscapes there.  You not only enlist your partner in crime, but also the invitation is extended to your kids and grandkids.  They all accept the challenge.  Plans are made, everyone is excited.  This will be a splurge but a worthwhile one.  You all arrive in New Zealand.  The next day everyone is up early and ready to log some miles.

Scenario A

You want to participate in the story telling during the walk but you are too focused on trying to navigate uneven terrain.  In the back of your head you knew that your balance was not what it used to be but just decided to push through it.  It is also quickly apparent that it is difficult for you to mount any areas where you have to step up.  Only an hour in the hike and the group is slowing to your pace and you hear a family member say “see I told you this was not a good idea, she is too old for this trip, especially with her arthritis”.

Scenario B.

You are not only able to navigate the terrain during the trip, but you are making it look easy.  Because you knew the trip was coming up you started to work with a fitness professional to improve your balance and strength among other things.  Your knee pain became more manageable because of your sessions and with the help of walking sticks you are able to relieve the pressure on your knees.  Pictures are taken, stories are told and memories are made.

What are you going to do when you get to that point that you are able to experience that joy of enjoying that trip.. vs the frustration of not being able to complete it?

What are you going to do with your life so you make sure you experience your wants and likes?

I am training with a 78 year young client right now for her vacation in Columbia.  Ruth wants to be able to enjoy her trip without being distracted by things like her balance and strength.  Since working with me she has made strides in her balance and agility.  Of great importance she has been aware of how our sessions have improved her everyday life.  She has also purchased and is using walking sticks during her walks to ease the pressure on her arthritic knee.  Otherwise known as Nordic walking, it has been shown in studies the cardiovascular benefits from it.

    Train for life so you stay in the green and keep your functional capacity and have a good quality of life where you can do what you want to do.  Inactivity will lead to a quick decline to a place where inability to do everyday activities is life changing.

    This is how you can get started

    The first step is to talk to your doctor to get cleared for exercise and also make sure that you are on top of any chronic conditions that you have.  Also, get your eyes checked.  Then explore all of the options for you.  Some love the big gym environment, others prefer small studios.  Some individuals prefer personal trainers, others prefer the community aspect of a group class.  Depending on the time of the year and where you live you may have some outdoor options.

    You may encounter individuals that disregard you because of your age, make assumptions or don’t know how to work with an older population.  Disregard them and move on to those that show you the respect of challenging you just enough and don’t treat you like you are fragile.

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    Do exercises that can benefit your daily activities 

    These exercises below should be part of your regime: squat, deadlift, pulling, pushing, lunging and rotating.  Remember, get cleared for exercise with your doctor and follow any instructions that they may have.  Also feel free reach out to professionals to give you some hands on instructions.

    Chair Squats

    A good way to improve your squats is to do chair squats. Sit on the edge of a chair without rollers. Have your feet firmly planted so you can stand up. Try crossing your arms across your chest so you don’t rock. Keep a good tall posture. When you do rise push off on your heels. Stand up tall. When you return to the chair don’t just fall down. Return to the chair slowly.

    Deadlift

    Even if you are not familiar with this name, you do this movement in everyday life. Think about how many times you pick something up off the floor. Many times you are executing a deadlift. There are many useful videos about proper form. Click here to read an article and see the videos. It may be useful to practice this without a weight and have a fitness professional watch your form if you can. This exercise is different than a squat.

    Pulling

    Resistance bands are great tools for everyone. There are resistance bands with handles already attached and of ranging weights just like dumbbells. You can execute rows if you attach them to a sturdy pole or enlist a partner to hold the other end.

    Pushing

    Being able to push is important when getting up off the floor, moving furniture or other objects. Wall pushups can be a great way to not only build your arm strength but it can be a good core workout. Start completely vertical and be able to place your palms against the wall at the same time. Try a few pushups against the wall. Focus on bringing your chest to the wall, not your head. Then increase the angle by taking a step back and trying it again. Now your feet are further back than your hands. Make sure you keep that standing plank & keep your body straight like a board. Soon you will find a comfortable but challening angle that you can start to practice your pushups.

    Lunging

    You want to be able to step in a direction and pick something up. When you do this you are performing a lunge. Strengthen your legs and improve your balance. Start off stepping at a comfortable length forward and pushing back with that front foot. Try stepping to the side and then pushing back. If you are working on improving your balance have a wall at your back for support. Soon step at different angles – just like we do in our everyday life. Think of your path of lunges like the hands of a clock and hit all of them. Holding a moderate weight in your hands can also be a good idea after you have mastered it and your balance is improved.

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    Rotating

    A good way to incorporate rotation in your training is adding a rotation to your lunge. Lunge to the side and then slowly turn in the direction that you lunged. Make sure that you keep tall and don’t lean over. A good way to keep your core engaged is to cross your arms and have your elbows up like a genie. Also if you have a medicine ball or dumbbell you can hold this after you have mastered it and your balance has improved.

    Some mental notes to help you maintain this habit

    Get friends and have fun

    If there is an activity that you enjoy like lawn bowling, dancing or tennis, join a team.  Often as we get older we don’t take time to play and move.  Mix in some activity that is outside the box of “working out”.  There are also many social and emotional benefits of being part of an active community.  Or if you prefer to do something around the house start gardening, that can be a great way to get outside and move!

    Create milestones to see the difference

    Is there something that you have always wanted to do? Train for that vacation, trip or experience you want to enjoy.  You will see how your improvement benefits your everyday life activities too.

    The saying rings true – move it or lose it.  If you don’t train for things like balance or strength chances are those abilities will erode.  You can maintain or regain it, don’t think that you can’t! Instead of dragging your feet to exercise to “get in shape” change your mindset to exercise so you can do what you want to do in life!

    Reference

    [1] National Council Of Aging: Fall Prevention Fact

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    Damien Joyner

    Fitness Professional for the diverse 40+ Population!

    How to Set a Fitness Goal That Will Last? If You Take Care Of Your Need, Age Wouldn’t Be A Problem To Your Fitness Routine Age Shouldn’t be Your Restriction When It Comes To Exercising

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    Last Updated on December 2, 2019

    10 Powerful Ways to Stop Worrying and Start Living Today

    10 Powerful Ways to Stop Worrying and Start Living Today

    Plato knew that the body and mind are intimately linked. And in the late 1800s, the Mayo brothers, famous physicians, estimated that over half of all hospital beds are filled with people suffering from frustration, anxiety, worry and despair. Causes of worry are everywhere, in our relationships and our jobs, so it’s key we find ways to take charge of the stress.

    In his classic book How to Stop Worrying and Start Living, Dale Carnegie offers tools to ditch excessive worrying that help you make a worry-free environment for your private and professional life.

    These are the top 10 tips to grab worry by the horns and wrestle it to the ground:

    1. Make Your Decision and Never Look Back

    Have you ever made a decision in life only to second-guess it afterwards? Of course you have! It’s hard not to wonder whether you’ve done the right thing and whether there might still be time to take another path.

    But keep this in mind: you’ve already made your decision, so act decisively on it and dismiss all your anxiety about it.

    Don’t stop to hesitate, to reconsider, or to retrace your steps. Once you’ve chosen a course of action, stick to it and never waver.

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    2. Live for Today, Package Things up in “Day-Tight Compartments”

    You know that feeling: tossing, turning and worrying over something that happened or something that might, well into the wee hours. To avoid this pointless worrying, you need “day-tight compartments”. Much as a ship has different watertight compartments, your own “day-tight” ones are a way to limit your attention to the present day.

    The rule is simple: whatever happened in the past or might happen in the future must not intrude upon today. Everything else has to wait its turn for tomorrow’s box or stay stuck in the past.

    3. Embrace the Worst-Case Scenario and Strategize to Offset It

    If you’re worried about something, ask yourself: “What’s the worst thing that could happen?” Could you lose your job? Be jailed? Get killed?

    Whatever the “worst” might be, it’s probably not so world-ending. You could probably even bounce back from it!

    If, for example, you lose your job, you could always find another. Once you accept the worst-case scenario and get thinking about contingency plans, you’ll feel calmer.

    4. Put a Lid on Your Worrying

    Sometimes we stress endlessly about negative experiences when just walking away from them would serve us far better.

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    To make squashing that worry easier, try this strategy, straight from stock traders: it’s called the “stop-loss” order, where shares are bought at a certain price, and then their price development is observed. If things go badly and the share price hits a certain point, they are sold off immediately. This stops the loss from increasing further.

    In the same manner, you can put a stop-loss order on things that cause you stress and grief.

    5. Fake It ‘Til You Make It – Happiness, That Is

    We can’t directly influence how we feel, but we can nudge ourselves to change through how we think and act.

    If you’re feeling sad or low, slap a big grin on your face and whistle a chipper tune. You’ll find it impossible to be blue when acting cheerful. But you don’t necessarily need to act outwardly happy; you can simply think happier thoughts instead.

    Marcus Aurelius summed it up aptly:

    “Our life is what our thoughts make it.”

    6. Give for the Joy of Giving

    When we perform acts of kindness, we often do so with the expectation of gratitude. But harboring such expectations will probably leave you disappointed.

    One person well aware of this fact was the lawyer Samuel Leibowitz. Over the course of his career, Leibowitz saved 78 people from going to the electric chair. Guess how many thanked him? None.

    So stop expecting gratitude when you’re kind to someone. Instead, take joy from the act yourself.

    7. Dump Envy – Enjoy Being Uniquely You

    Your genes are completely unique. Even if someone had the same parents as you, the likelihood of someone identical to you being born is just one in 300,000 billion.

    Despite this amazing fact, many of us long to be someone else, thinking the grass is greener on the other side of the fence. But living your life this way is pointless. Embrace your uniqueness and get comfortable with who you really are: How to Be True to Yourself and Live the Life You Want

    8. Haters Will Hate — It Just Means You’re Doing It Right

    When you’re criticized, it often means you’re accomplishing something noteworthy. In fact, let’s take it a step further and consider this: the more you’re criticized, the more influential and important a person you likely are.

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    So the next time somebody talks you down, don’t let it get to you. Take it as a compliment!

    9. Chill Out! Learn to Rest Before You Get Tired

    Scientists agree that emotions are the most common cause of fatigue. And it works the other way around, too: fatigue produces more worries and negative emotions.

    It should be clear, therefore, that you’ve got to relax regularly before you feel tired. Otherwise, worries and fatigue will accumulate on top of each other.

    It’s impossible to worry when you are relaxed, and regular rest helps you maintain your ability to work effectively.

    10. Get Organized and Enjoy Your Work

    There are few greater sources of misery in life than having to work, day in, day out, in a job you despise. It would make sense then that you shouldn’t pick a job you hate, or even just dislike doing.

    But say you already have a job. How can you make it more enjoyable and worry-free? One way is to stay organized: a desk full of unanswered mails and memos is sure to breed worries.

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    Better yet, rethink about the job you’re doing: What to Do When You Hate Your Job but Want a Successful Career

    More About Living a Fulfilling Life

    Featured photo credit: Tyler Nix via unsplash.com

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