Do You Vow To Exercise More? by Roz Denny Fox


 

Every magazine I pick up seems to remind that wellness and health greatly depends on a person remaining physically fit. And to stay physically fit requires, aak, exercise.

There seems to be enough studies done to prove that regular exercise helps to keep your heart, lungs, muscles, joints and brain strong. Those are worthy goals in and of themselves. But recently I read that exercise is a mood-booster which helps in relieving mild to moderate anxiety or depression.

I have no idea if there is more mild depression among the people I know or see posting on my Facebook page than anywhere else, but someone mentioned depression can plague those with creative minds. Since that includes most who will read this blog, it says to me that we should make time for more exercise.

Now it seems to me that the type and amount of exercise a body does depends on a variety of things. Age and past life-style playing the primary consideration along with checking with your primary care doctor to see that all vital organs are in good enough shape to begin an exercise routine.

Something else I read is that the best fitness plan is one that combines aerobic activity with strength building and stretching. To get the most benefit a person should exercise for an hour about five times a week. That includes ten minutes of warm up, forty minutes of exercise and ten minutes to cool down.

I’ve found that for me, taking a morning walk is the easiest, and something I can more readily make time for. This past year I had to lay off walking for a while as I somehow hurt one knee and ankle, then learned I needed surgery to remove a tumor that ran under or around my sciatic nerve. Recovery took time and when I thought I could get back to walking my usual route it turned out not to be something I could jump right back into.

So now it’s plain to me that muscle loss can play havoc with a normal fitness plan. In any event it’s wise to start slowly and build. You know how some enthusiasts say “no pain, no gain”? My doctor said that isn’t true. If you detect pain, something is amiss.

Depending on your mobility you have choices. Maybe you walk or swim or cycle. But you could be someone who’d rather dance or use an elliptical machine. I recall a time my husband and I would buy whatever exercise machine we saw advertised. A rowing machine ended up under the bed. A treadmill and stepper machine both became places to hang clothes ready for laundry. Unused machines don’t help your health. And paying for a gym doesn’t do any good unless you go.

A fitness trainer on Dr. Oz once said it’s good to do pushups in your living room. Or if you spend time in the kitchen, raising and lowering a soup can in each hand ten times helps build muscle. Stretching when you first get up in the morning helps you be more flexible. That may improve your balance which might prevent a fall.

The upshot is that being physically fit lets you live longer, and to enjoy living longer means you want the best quality of life. So as much as I might try to avoid the dreaded term, “exercise”, I like my independence which means taking care of the body I’ve ended up with.

Notice I didn’t bring up the word, diet. That’s a whole other part of remaining physically fit. Anyone out there care to take on that lecture in the new year?

Comments

  1. A new book called JUST MOVE has some good advice and exercises for people over 50. I'm trying to start that program after a bout of flu, and I do like using the treadmill. It's good for brainstorming!

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  2. Roz, your post surely has struck a chord with many of us, especially those of us who love incold climates and perhaps, like me, stay inside more in cold, icy weather. I go to a wonderful exercise class (for seniors) and the instructor and people there motivate me to attend twice a week. The focus is on balance, stretching, weight bearing and some cardio - all things to keep older folks in tune with their aging bodies! As to diets- aaargh!

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    1. Hahaha, just saw my typo ‘love’ instead of ‘live’ but maybe it works, too?

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    2. LoVE IN COLD CLIMATES is a great title, Janice!

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  3. I'm trying. I've been getting in my stops on the fitbit, even if it involves marching in place in the living room to get in those last few steps. And I've managed to shed a few pounds, but so many still to go. Thanks for taking care of us, Roz.

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    1. That is steps on my fitbit. Stops, too.

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    2. LOL, Beth. I know, nothing sweeter than the stops after the steps.

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  4. Good post, Roz. Walking is such an easy and good form of exercise and I actually really like it. Problem is, walking is something I can too easily blow off when I get busy. You're inspiring me to get better. Another benefit is I can take the dog, and the truth is we can both afford to lose a few pounds :)

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  5. You make some excellent points, Roz. I think exercise is about more than losing weight or trying to look like whoever the latest fitness guru is. It is about feeling better and being able to do the things we love. My daughter got me a fit bit a few months ago and it's really opened my eyes to patterns in my routine. I've started making a conscious effort to move more so that I can get that little buzz on my wrist letting me know I've hit my goal for the day.

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    1. And it's about still fitting into the summer clothes. I'm exercising NOW to do just that.

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  6. I'm like you--I like to walk. I can't do it for any real distance anymore, so I admit I'm sort of...pouting about it. But that old saying about wearing out as opposed to rusting out really does apply, doesn't it? Thanks for the nudge!

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    1. Wearing, not rusting out. I like that, Liz. And getting all the parts in motion and heading in the same direction.

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  7. Lucy, the dog, now almost three, is responsible for my daily walks. And, knowing I'll disappoint her if we don't go is just the guilting I need :)

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    1. Our town has a dog park. Maybe avoid them, Pamela, as your guilt will be dealt with but not your exercise requirement, lol.

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  8. Thanks for the post and this discussion--I know some people, like my sister, like go out to places to take classes and do yoga practice and such, but I'm a big fan of DVDs, and now, I guess people stream the same programs. (Leslie Sansone has my favorite walking programs, 1 to 5 miles. Some people are bored by them, but I like counting down the miles! Kind of like trying to get their 10,000 steps.) I like to walk on the trails around me in good weather, but if I had to break up my day to go to another location to exercise, I'd never go. Keeping my brain sharp is probably my biggest motivation to keep popping those tapes in!

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  9. Excellent post! I enjoy walking more than any other exercise, but run-ins with loose neighborhood dogs have deterred me lately. Now I’m afraid of being bit. And recent health issues and concerns have drastically reduced my exercise routine which has left me feeling frustrated. Hopefully some of these issues will be resolved so that I can take off at least some of the weight I’ve gained, and get back to the good feelings that come from those endorphins. One day at a time.

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  10. Sunny the dog helps me stay on track for walks, too. I keep intending to stretch in the morning but don't remember until the evening!

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  11. Hi Roz. I sit way too long at the keyboard. One solution is to drink lots of water. I have to pee more often, requiring me to get up and go. I don't go to the toilet close to my office. Instead I use the one at the far east end of the house which adds more steps. I sometimes use a timer set for twenty minutes. When it buzzes, I get up and walk the patio or do ten sit-stands with a break and ten more. We walk Udall Park (1.5 miles) weather permitting. Or the inside of the Mall (it has A/C) when the temp hits 100ยบ. PJ and I see a Physical Therapist once a week (she goes twice). There goes my buzzer. See you tomorrow at RWA.

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  12. I walk every day, usually log about 20,000 steps. I do it on purpose, getting up every hour and walking around my house. This keeps me from having my shoulders and neck hurt from so many hours sitting still. I've been doing this since I retired in 2010 (laughing at Linda Howard who said I'd stop after a couple of weeks).

    In the summer I play tennis 4 days a week for a couple of hours. This is in addition to walking. During winter, I only play once a week for three hours. And I watch what I eat. Not saying I diet. I'm on Nutrisystem now, but usually, I do my own version of checking the foods I eat.

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