Why Make Exercise Part of My Routine?
As we age, it’s essential to develop a regular exercise routine. Exercising is not only good for our physical health, helping to prevent falls and enable us to perform daily tasks, but it’s also superb for our minds. According to Dr. Amy Eyler, a professor of public health at Washington University in St. Louis, "If you want to be cognitively active, it is so important to be physically active. There is a strong connection between these two behaviors."
Why Make Exercise Part of My Routine?
Regular exercise helps maintain bone density and muscle strength, lowers the risk of heart disease and certain types of cancer, and improves our immune system. Additionally, it boosts our mood and sense of self-satisfaction when we successfully complete a daily exercise.
How to Get Started
Getting into the habit of regular physical activity can be challenging for some. The motivation to get moving is different for everyone. Initially, you’ll need external motivation, such as wanting to be able to play with your grandkids or keep driving the car, until you see results and the motivation shifts to internal. Dr. Eyler suggests setting a goal and asking yourself on a scale of 1 to 100, how confident you are that you can achieve it. It must be over 90% or you won’t do it. Many people set goals too high and then fail.
Build to Your Goals
"Start small," Dr. Eyler advises. "Just walk whenever you can. You can walk for 10 minutes pretty much anywhere – indoors, at work, at home." And, if you’re trying to encourage others, look for positive reasons rather than nagging.
‘I Always Hated Gym Class’
Kathryn Dettwiller, 77, got started with exercising 34 years ago by her husband. "I always hated gym class," she said. "I always hated getting down on the floor." She now works out in a gym twice a week with a trainer, which she said gives her added discipline and motivation. "The external has become internal because I realize I need it. She cautioned beginners to expect some setbacks – minor injuries – and not to be discouraged. "Try it as soon as your body starts playing up on you. It’s like a game of Whack-A-Mole. One time your leg hurts, the next time it’s your back."
It Added Structure to His Life
Rick Bolsom, 82, enjoys the structure of having a trainer. In his case, his wife got him started almost two decades ago, and he’s into a three-times-a-week routine. "I kept doing it because I had a sense of feeling better," he said. "The key to me was probably doing it with a trainer. The structure really helped me to continue with it. Now it’s just become part of my life." He also added in the social aspect of training in a gym or studio. "I retired a few years ago. You do miss the connectivity with people."
Flattery Will Get You Everywhere
Dr. Grover Smith, 86, is still going strong, and attributes this partly to training regularly in a gym three times a week, a habit he didn’t start until he was 74. He was coaxed to go after several visits to his cardiologist. "Medicine was basically my life and it was very time consuming," he said. "It was sometimes seven days a week and I didn’t have time for a lot of other things." He’s not only fit, but now he also gets flattered. He tells the story about a recent visit to a doctor who, after looking at his charts, told him: "Dr. Smith, you look 15 years younger than your age." Smith laughed as he added the punchline. "I would have told her to get her eyes examined – except she’s an ophthalmologist."
Conclusion
In conclusion, exercising as you age is crucial for both physical and mental health. It’s never too late to start, and small steps can lead to significant changes. By setting goals, building motivation, and finding structure, you can develop a regular exercise routine that brings numerous benefits.
FAQs
- Q: How do I get started with exercise?
A: Start small by walking for 10 minutes a day, and gradually increase the duration and intensity. - Q: What are the benefits of exercise?
A: Exercise helps maintain bone density and muscle strength, lowers the risk of heart disease and certain types of cancer, and boosts our mood and sense of self-satisfaction. - Q: How do I stay motivated?
A: Find a workout buddy, schedule regular sessions with a trainer, and celebrate small victories along the way. - Q: What if I experience setbacks?
A: Expect minor setbacks, and don’t be discouraged. Try again, and remember that every small step counts.
