Rethinking Exercise

It was so refreshing to see a 75 year old woman exercising, looking great and enjoying it. It spurs me on to do the same.

I thought I had a pretty good program going with my exercise routine, but it’s always nice to have it affirmed. It certainly was as I checked in with Joan MacDonald who shares her body transformation journey through exercise on Instagram (@trainwithJoan).

Her journey was not necessarily earth-shaking. Nonetheless, remarkable as I saw photos of her before she started — quite overweight. A current photo shows her slimmed down, toned, and smiling big in every photo. Hers is a testimony to the power of exercise, lifestyle changes and positive thinking. Before she started this journey, Joan not only was overweight, but she was on quite a bit of medication for high blood pressure, high cholesterol and acid-reflux. She’s off all of it now, looking and feeling fit.

Granted, it has helped that her daughter has her own fitness Instagram site and has served as Joan’s coach. At times, her photos are taken in a full-service gym but the majority of her routines she does at home. What’s even more interesting, she’s launched an app that gives you step by step advice on fitness routines — for a fee of course — all the while promoting some supplements and energy drinks.

Kudos to Joan, for her success in exercising and in making some money to boot. Thanks, too, for reminding me to keep on keeping on with my routine.

I know I’ve talked about my exercise routine before, but some of it bears repeating, just like exercise needs to be repeated — everyday. And I’m glad to say, hardly a day goes by that exercise is not part of my daily routine. It starts first thing in the morning, because if I don’t do it then, it’s really too easy to put off. It’s at least a 20-30 minute session which I’d like to extend another 20-30 minutes.

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Some mornings it’s a Tai Chai Dvd expressly for those of us over 50. This morning Miranda Esmonde-White coached me through one of her essentrics sessions. Here again is a woman over 70 working hard to stay agile and fit. I really like her 20 minute sessions that work on everything from building your core to balance and posture.

I also thought it was time to revisit a book I’ve had for a while: Just Move by Jack Owens. Mr. Owens was a self-proclaimed couch potato for many years, but at 70 decided it was time for a change. This is another testimony for the remarkable body and attitude changes that can take place when there is a commitment to making exercise a regular part of one’s life. Basically, Owens says we have two choices: either succumb to physical “deconditioning” through disuse of the body or “functional fitness” to be able to carry on the ordinary activities of life without hurting ourselves or being hobbled by stiffness or pain. I much prefer the latter.

Exercise is the best tool we have against aging. If it were a drug, it would be perscribed for everybody.

Dr. Gordon Lithgow, geneticist, Buck Institute for Research on Aging

It’s not hard to find statements on the benefits of exercise. The website seniorlifestyle.com points out some of the advantages:

–Regular exercise means more energy. It improves balance and reduces the likelihood of falling. (Note: according to the National Council on Aging, every 11 seconds an older adult is admitted to an emergency room for a fall-related injury, and every 19 minutes a senior dies from a fall.)

–Being inactive makes you tired; being active gives you more energy.

–Exercise releases endorphins which can combat stress hormones, promote healthy sleep and make you feel more lively and energetic.

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I certainly plan to keep on keeping on with exercise, but I think I need some variety and some new challenges. One blog identified that seven best exercises for older persons.

–Water aerobics. Tomorrow I’m calling the fitness center to see when the next class starts.

—Chair yoga. New to me but it’s something to explore. Right now Rodney Yee gives me about a 15 minute morning routine that helps me calmly start the day.

–Resistance band workout. That will be on my to-do and purchase list. I got a little carried away recently and ripped the one I had. I’ll purchase a stronger one.

–Pilates. Haven’t ever tried them, but I can learn.

–Walking: 10,000 steps a day or a 30-minute time frame.

–Body weight workouts

–Dumbell strenght training

Surfing the web will no doubt clue me in on all of these activities. Lots to explore.

And finally, I can just breathe! Except it’s really more than that. Breathing deeply and slowly can tamp down stress hormones and benefit our immune system. Here again, the benefits of exercise. According to Dr. Benjamin Levine, M.D., an exercise science professor at University of Texas Southwestern Medical Center in Dallas, exercise trains your heart and lungs to pump oxygen-rich blood more efficiently and sends more immune cells into active duty. Think about the process: we start an exercise routine with some deep breaths. We get into our workout and the heart rate goes up. We may even take start huffing and puffing a little. As we move through the routine, our muscles contract and elongate, stretch and relax, etc. All of this tells our powerful immune cells to circulate and patrol the body looking for pathogens. It’s a wonderful process, but it doesn’t happen unless WE MOVE!

Thanks Joan, Jack and Miranda for all your good moves and advice. The next big challenge: getting my husband to do the same.