EXERCISE
STAY YOUNG, FEEL YOUNG,
LOOK YOUNG, THINK YOUNGThe value and benefits of exercise are well known but somehow we find excuses for not doing it.
"Exercising regularly is important. We've all heard it before. From vitamin ads to insurance newsletters to the proliferation of senior fitness programs, we are bombarded with the exercise message. Why do people keep belaboring the point? Because research in aging over the past 20 years has shown conclusively that regular physical activity is THE most important contributor to healthy aging. Exercise can prevent or control many medical problems, reduce pain and promote a feeling of well-being. This is true no matter what your physical or mental capabilities, whether you are robust and healthy, frail, or disabled. Every single person can reap the benefits; and everyone can do it, no matter what their particular challenges."("Aging In Stride." Christine Himes, M.D., Elizabeth N. Oettinger, M. Div., Dennis E. Kenny, J.D. Caresource Healthcare Communications, Inc.)Adopt an active rather than a sedentary lifestyle. Taking life easy does not mean staying in front of the T.V. the whole day long. A sedentary lifestyle is known to be the cause of obesity leading to a host of diseases and a slow deterioration of the body and the mind.
Exercise is of paramount importance for keeping fit and healthy. It improves strength, suppleness and stamina.
The best exercise for the elderly is walking. "If you're looking for a fitness activity capable of improving you in virtually every way, walking is it." -Fred A.Stutman,M.D.
Exercise keeps you fit physically, solves half of your health problems and improves mental health by promoting relaxation and relieving stress.
Mild forms of exercise or low intensity aerobic exercise, like Taiji, Qigong, ballroom dancing or line dancing, hiking, cycling, golf and swimming, are also suitable for seniors; they are safe for improving overall fitness.
The benefits of exercise are manifold: you feel invigorated and rejuvenated; sleep comes easier; heart and lungs are strengthened; stiff joints are loosened and muscles are toned, strengthened and kept supple; blood circulation is improved; a glow is brought to the complexion and the immune system is boosted; the HDL cholesterol (good cholesterol) is increased; stress is relieved; excess glucose and fat are burnt up, keeping you fit and trim; you stay alert and have good reflexes and co-ordination; it counters depression and fatigue. Exercise reduces the risk of cardiovascular disease and hypertension. Exercise is best for longevity and reducing stress, benefiting the whole person mentally and physically. My favourite forms of exercise are "taiji' and walking for 30-40 minutes 4-5 times a week.
Overall body health can be maintained effectively by consistent light exercise e.g. brisk walking 20-30 minutes 3-4 time a week. Hard work pays in this instance.
Medical scientists researching Sports Medicine have discovered that exercise induces the brain to produce beta endorphin, a hormone that makes a person feel good.
"Aerobic exercise can produce substantial improvement in mood in patients with major depressive disorders in a short time." - Dr. Fernando Dimeo in British Journal of Sports Medicine.
There is evidence to show that those ". . with mild to moderate cases of depression who walked, ran or performed strength training three times a week for 20 to 30 minutes were significantly less depressed after as few as five weeks."
- Psychology TodayTo prevent dehydration take plenty of water before you exercise. Avoid exercising immediately after a heavy meal. Warm up and cool down by stretching and swinging the limbs for about 5 to 10 minutes before and after an exercise session. If you have not exercised before begin by doing light exercise for a few weeks before increasing the intensity over a few months.
It is not advisable to exercise immediately after recovering from an illness.
To gain the benefits of exercise it has to be done consistently and regularly for half an hour 3 to 4 days a week preferably in the cool of early morn or evening.
"Consistency, not intensity, is what's important. The fitness activity that you can turn to regularly and enjoyably is the one that's going to do positive things for you."-Fred A.Stutman,M.D.
If you are obese and have not been exercising for a long time or are not sure of the status of your health, consult your doctor first.