Stay FIT after FIFTY

            What does it take to stay fit as we get older? Did you used to be very fit and now you're not? What if as the years have gone by you've added a couple of pounds here and there? Now you wake up and you suddenly notice you're 30 pounds heavier than you were at your 10th year high school reunion? Or, what if you've never enjoyed the idea of exercising and it has never part of your world-view. Now you’re thinking you're not feeling as good as you'd like to feel and maybe exercise could help improve your overall health and sense of well-being? If all of these questions continue to be unresolved creating exercise as a "habit” will never happen.

            Many people want to “get fit” or regain a former level of fitness for a variety of considerations, including but not limited to the above scenarios. Most of us however need guidance in the process of getting fit. We need information and even instruction on what to do and how to do it. For example, it would be a serious mistake for someone older than 50, and even older than 40, to simply go out and try to run 4 miles if they had never run before. Muscle strains, shin splints, or even a foot bone stress fracture would be a likely and unwanted result. Similarly, going to the gym and trying to "work heavy" would assuredly create various problems for an out-of-shape person who wanted to "get fit" as quickly as possible. The injured tendons and sprained ligaments resulting from trying to rush would set back your progress by at least four to six weeks, further delaying achievement of improved health.

            The best way to get back into shape or return to fitness after a long period of inactivity is to start slowly, progress in small increments, and gain a long-lasting level of fitness over months. Being a smart exerciser means not doing too much too soon, in other words, respecting your body's capabilities. Also, smart exercise involves engaging in a blend of activities, usually on alternating days. Persons who only bike or run and persons who only lift weights will never be as healthy and fit as those who do both aerobic activity and strength training. Developing a two-week schedule will provide a thorough, balanced fitness program. In week (A) start with aerobic exercise (walking, running, biking, swimming laps) on Monday, Wednesday, and Friday. Then complete strength training on Tuesday and Thursday. In week (B) you reverse activities, doing strength training Monday, Wednesday, and Friday and aerobic exercise on Tuesday and Thursday. This alternating pattern ensures you are getting the full benefit of your valuable time spent exercising.

            It is important to remember that what works for you, works for you. If your routine has become boring, sporadic or even nonexistent I recommend attending one of our Energy Exercise workshops at Chiropractic USA. Each of us has a need to find their best way to make movement a habit going forward. Some methods of exercise will be experienced as intuitive and enjoyable, others will be experienced as the opposite. For example, the exercise program suggested by your friend may not be effective for your physical makeup and may even be harmful. Let us be your expert guide to teach you healthy exercises based on your fitness level and customize the activities that will be right for YOU!

 

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Stanton R, el al: Is cardiovascular or resistance exercise better to treat patients with depression? A narrative review. Issues Ment Health Nurs 34(7):531-538, 2013

Lorenz D, Reiman M: The role and implementation of eccentric training in athletic rehabilitation: tendinopathy, hamstring strains, and acl reconstruction. Int J Sports Phys Ther 6(1):27-44, 2011