Get Exercise!

Carol Kuhn, M.D.

Jack LaLanne (in moderation) was way ahead of his/our

time….

2020 rings in a new year and a new decade and perhaps renewed interest in

self-improvement including our health issues/concerns. “Regular Exercise” is

often at the top of the list of resolutions/commitments and for good reasons.

There is overwhelming evidence to show the benefit of exercise in all age

groups, but especially in older adults. In particular the key benefits of increasing

physical activity include improved strength, flexibility, mobility, and fitness.

These can all improve daily function, help to maintain independence, and

reduce risk of falls. In addition, exercise can reduce depressive symptoms, and

group exercise programs can provide social engagement (reduce social

isolation).

It is never too late to become physically active. Even individuals who

have been “sedentary” but start exercise in their 80s show a survival benefit

compared with their peers who remain sedentary. Improved fitness and

strength with exercise is noted among very frail older adults and nursing home

residents.

There are four recommended categories of physical activity:

Aerobic exercise, muscle strengthening, flexibility, and balance.2/4/2020 AWWC Village Wise

1. Aerobic exercise involves large muscles that stimulate and strengthen

the heart and lungs. Examples are: brisk walking, jogging,

swimming, water aerobics, tennis, golf without use of a cart,

exercise classes, dancing (try this in your kitchen), bicycle

riding, and use of “cardio” equipment elliptical, stair climbing

machines, stationary bikes, and treadmills. This equipment is

NOT meant to be used as clothes racks! Activities can be accumulated

throughout the day e.g. 10-20 minutes at a time. Short walks a few

times/day may be all we need or can do! Guidelines for older adults

suggest a minimum of 150 minutes per week of moderate-

intensity aerobic activity (30 minutes on five days each week)

or a minimum of 60 minutes per week of vigorous activity. (20

minutes on 3 days each week) or some combination of the two.

Wow! Let’s get moving! Caution! A good rule of thumb for moderate to

vigorous aerobic intensity is that we should be able to carry on a

conversation during activity. If you can’t chat or LAUGH, you

should slow down (& ENJOY)!

2. Muscle strengthening exercise includes weight training,

calisthenics, or resistance training. Strength and muscle endurance is

progressive and requires gradual increases in resistance over time. Pop

Quiz: who remembers The Jack LaLanne show? His TV show

started in 1951 and he died in 2011. Muscle strengthening for older adults

helps us limit age-related loss of muscle mass and bone density. It

improves function and reduces risk of falls and disability from chronic

diseases. Ideally, strengthening exercises are done 2x/week, but

even 1x/week is effective. Low weights: 1-5# are often sufficient.

3. Flexibility is essential to good physical health and necessary to perform

daily life activities such as putting on shoes, reaching for overhead

objects, or turning around to back a car out of a driveway.

Flexibility/stretching exercises should be done 2x/week for at least 10

minutes. Remember that when you stretch muscles you should

hold each stretch for 10-30 seconds & you should feel a slight

pull but not stretch to the point of pain.

4. Balance Training improves stability and may prevent falls. Tai Chi

classes have improved balance and reduce falls risk. These classes are

offered at Waldo County YMCA. Physical Therapy referrals to

enhance strength, balance, and falls prevention are usually covered by

Medicare and are very effective.

Summary: Onward and Upward in 2020; let’s get moving! I am still2/4/2020 AWWC Village Wise

looking for my Mother’s Jack LaLanne blue jump suit. As Jack LaLanne is

quoted: “You eat every day, you sleep every day, and your body was

made to exercise every day.”

Disclaimer: There are many special populations with special health

conditions which may require special consideration: functionally

limited or frail adults or with specific arthritis conditions,

osteoporosis, chronic pain for whom these recommendations may

not be appropriate. It is recommended that you contact your primary care

provider re: recommendations/concerns.