If you have been reading these Energy Bites from the beginning, you may recognize this as an edited and updated article from over 6 years ago, when Energy Bites was a Newsletter in PDF format, attached to an email. If you are new to physical movement or exercise, or are getting back to it after a very long layoff, then this article is important. Even if you have been exercising for a while, the information still holds true, particularly as you get older.
I continue to “preach” the dogma that if you don’t move your body the way nature intended for it to move, your joints will rust and creak, your blood will stagnate and your bones will get brittle. This takes time, years in fact. But the deterioration started a long time ago – probably in your late 20’s. The deterioration continued in earnest as you moved through your forties, has continued to the present, and will continue the rest of your life if you don’t stop the trend.
If you have been exercising and moving your body, even a little, you have probably not deteriorated anywhere near as much as the non-exerciser. In fact in some cases, if exercise is something you started later in life, you may be in better physical condition than at any time in your life. But for the purposes of this article, let’s assume that you haven’t exercised in a while, your body has started to accelerate its deterioration, and you have decided to do something about your condition. Here, as in most new efforts, it is your mindset that gets you started.
Become Mentally Willing
First, you must be mentally willing, willing to make exercise a part of your lifestyle? At a bare minimum, you must ask yourself, are “you ready to commit through the first several months? Are you willing to accept the discomfort of muscle aches and pains which you will develop at first?” If you’re not, then think hard and long about what will happen if you don’t exercise: rot, decay, long, lingering illnesses. At this point, ask yourself, “do I have any mental reservations? What excuses must I deal with? What doubts or concerns do I have?”
The Physical Part
Next, you must determine if your body is ready for exercise. How far has your body deteriorated? What do you need to do to prepare your body for a future filled with exercise, movement and the Personal Energy that results?
Here are some of the things you need to consider:
- What is your past history of exercise?
- In what condition are your joints, ligaments, tendons and muscles?
- How mobile are you now?
- How strong are your bones? Have you had a recent DEXA scan? Have you been diagnosed with Osteopenia or Osteoporosis?
- What are your goals?
- Do you have any known cardio-vascular challenges (heart and lungs) or any other medical problems that might affect your exercise choices?
Your first step before beginning an exercise program is to see your doctor. Depending on the amount of exercise your doctor suggests, set your goals. Unless you want to compete for the Senior Mr./Ms. America body building title or run 5K, 10K, or marathon competitions, your goals are most likely to be to look better, feel better, become more resilient to disease, and most importantly, to have more Personal Energy to live your life the way you choose to live it and to feel really alive!
So how do you get started? For most seniors, you’ll want to do exercises that result in increased:
- Strength
- Mobility
- Flexibility
- Balance
- Agility
- PERSONAL ENERGY!. . . and you want these benefits without injuries. Will you have soreness? Of course. Don’t let that be an excuse. Accept the soreness and stiffness as a byproduct of starting a new routine. If you develop consistent pain, or if the stiffness and soreness linger for more than a couple of weeks, see your doctor. It’s likely that the cause is more than just your new exercise routine.
The exercises and natural movements you actually do will be the subject of future articles, but for now, let me offer these suggestions:
- Start slow. Be bold but be careful. Don’t overdo it in your zealousness to get going. Do what you can, you’ll be able to do more . . . a lot more . . . as time goes by.
- Start now. TODAY! Stand up right now and swing your arms around in circles (see below). Ten per arm.
- If you use weights, use very light weights to start with. In workshops with 70 and 80 year olds, I’ve found that 5 pounds of weight for each hand is a good starting weight for most participants. Consider that a half gallon jug of milk weighs approximately 4 pounds. A quart weighs only 2 pounds (weights approx.). Buy the milk in jugs with screw on caps and handles (if you can find them). Drink the milk and refill them with water (water and milk weigh approximately the same).
- Swing your arms and legs around in a circular motion, gently to start with. This provides an easy warm up and gets your blood circulating.
- Watch for unusual pains in your knees, ankles, elbows and shoulders and if there is sharp pain – stop!
- Listen to your body, it will give you the feedback you need to identify any problems.
- Above all, and I repeat, see your doctor before you start and follow his or her recommendations.
This is just a start. All the above factors must be considered if you are really going to develop a high Personal Energy level for living your life. Start slow, BUT YOU MUST START!
Remember this: “In the beginning, the hardest part is to start. As time goes by, the hardest part will be to stop.” — Unknown
Thank you for reading.