Get Off Your Maximus

Hey you, boomer. Yes, you, hiding behind all those excuses not to exercise. “Oh, my aching back”, “I’m too tired”, “My foot fell asleep”, “I’m not as young as I used to be.” (and shame on you for using that one).

Want to feel better, even as you get older more mature? As one seasoned person to another: get off your ass and start moving. Do anything: walk, run, swim, join a fitness class. Bicycle, ski, take up Tai Chi. Buy (and use) a paddleboard, climb the Rockies, walk the El Camino de Santiago (as a friend recently did). Get moving, and you'll live longer, you’ll feel better, and you’ll recapture that youthful glow that… well, okay, maybe the ‘youthful glow’ is a stretch, but you will feel better, and you will live longer than that sedentary slug you left sitting on the couch.

Even if you’ve been sitting around way to much (hello Covid; goodbye Covid), or if you haven't paid much attention to your fitness lately (or ever), the good news is that you can stop the slide right now. There are hundreds of books and web sites that cater to physical health for all, older folks included. Now is the time to get it in gear. There’s a list of good sites below.

Stations

Here's something to start the process: stations. Many fitness regimes (including martial arts) have warm-ups incorporating 'stations'. Simple concept: you move through a series of exercises for say, one minute each. Walking up and down stairs could be a station; another might be light stretching. Five jumping jacks is a station; so is simply sitting down on a carpet, then getting up (sounds easy, but you’ll the aerobic reaction). String a few of these stations together, and viola, you get a good way to ease into exercising, especially if you've put things off for awhile, or are recovering from illness or injury. (Of course, we would be remiss if we didn't harp on the simplest, cheapest and best way to start getting into shape: walk)

Try this- chose 5 exercises you know you can do (and here are another 45), and string them together for one minute each. Start your first station, and go to the next 'station' after one minute. Cycle through the five exercise and you've  done 'stations'. The stations don't  have to be in different locations; your living room or basement rec room will do just fine. 

The fact that you only exercise for one minute per station (or even less when you start out) makes the time fly along. What's more important, by starting with these small, bite-sized increments, you will automatically set yourself up for more fitness, more exercising, and better health.

Once you get used to doing your stations, change it a bit, maybe push on intensity or speed, but still for only one minute per station. You can also add to the number of stations you do, until you have a good, 10 minute workout.

More info

Then to get in the right mood, read this for a good perspective on exercising.

Here’s more excellent info about the importance of exercise, health and attitude as we mature. The website has good free advice, but they're aiming for sales of their book Younger Next Year, which we recommend. The book (with slightly different versions for men and women) is available in most book stores, and on-line.

Here’s a study titled The Best Exercises for Aging Muscles that found positive (and unexpected) results for older adults who attempt resistance and higher-intensity/ interval exercise. ‘Resistance-training’ is using weights. We’re not talking about throwing around tons of iron, but using free weights to strengthen those joints and bones. ‘Interval training’ is exercising in high-intensity bursts, which everyone can do, regardless of age.

The best takeaway from this study is this: “the cellular health of muscles associated with aging was ‘corrected’ with exercise, especially if it was intense… older people’s cells responded in some ways more robustly to intense exercise than the cells of the young.”  

Good exercise sites for the more mature of us

Online workouts for seniors and how to pick the right one for ...

 Exercise for Older Adults: MedlinePlus

 Exercise Plan for Seniors: Strength, Stretching, and Balance

 Senior Exercise and Fitness Tips - HelpGuide.org

 Exercises for Older Adults to Stay Fit and Active

Tom New