We’ve joked about this saying for years; but it’s not funny any more, especially if you are older and frail. What happens if you fall and are not strong enough to push yourself up to a position where you can get to your feet? You lay there and hope someone comes along and finds you before you freeze to death. One of my clients had this exact scenario happen to her. Needless to say she decided to do something about it and hired a trainer to teach her how she could get stronger!
What if you weren’t in a position to hire someone, what could you do for yourself to prevent this scene from happening to you? If you use a walker; stand holding onto the handles with the brakes engaged and slowly start to bend and straighten your knees (hint: keep the weight on your heels). Do these as few as 3 times to begin and then increase the number of repetitions each time you try the exercise. If you don’t use a walker; stand behind a chair and gently rest your hands on the chair back and gently bend and straighten your knees (remember to keep your weight on your heels). Try using just one hand and then 3 fingers of one hand and then one finger and then try it without holding on at all. This will not only get you stronger but it will be working on your balance as well. This exercise is concentrating on working the quadriceps (front of thigh) and the hamstrings (back of the thigh). I call these your independent muscles……if you don’t have strong legs you can’t get out of a chair by yourself; you can’t get out of bed, or even get off the toilet!
Balance exercises help prevent a common problem in older adults; falls. In older people falls are the most common causes of broken hips and other injuries that often lead to disability and loss of independence. Some balance exercises build up you leg strength while other improve your balance by requiring you to do simple things like standing on one leg for a brief period of time.
Flexibility (stretching) exercises may play an important part in preventing falls. Research shows that more than two-thirds of older adults don’t engage in regular physical activity.
If you aren’t frail or use a walker but just want to keep your independence then I suggest just standing up and sitting down in a chair several times (at least 10) a day. When you do these exercises be sure to keep the weight on your heels, your hands on your thighs, stick your bottom out, bend from the hips not the waist, and control your descent…..no plopping! There have been studies conducted on frail 90 year olds where they have been instructed to do certain strength training exercises and they have doubled their strength. There was a group of 80 year olds that were put on a strength training program and after only 10 weeks they were able to graduate from walkers to canes!! Consistency and compliance are the keys to improvements.
If 80 & 90 year olds can be helped with strength training; imagine what it can do for you. Most muscle weakness comes from disuse. When you begin an exercise regime you will find that you feel better about yourself. You will find that you will have more stamina and your whole outlook on life will change. Things that you weren’t able to do before become like child’s play.
Three years ago a wonderful 79 year old woman came to me and told me that she wanted to exercise but she couldn’t get on the floor because she was unable to get up after getting down there. I told her that that wasn’t a problem and that I would teach her how to get up! I wish you could see her today; she gets down and up off the floor just like it’s no big deal and remember she’s three years older. WOW!! Strength training has been said to be the closest thing to the “Fountain of Youth” that we have.
I would like you to know that exercise may not add years to your life, but it does add life to those years. Ron Ekovich, 61, of Leesville, South Carolina said, “Exercise is like a savings account. The more you put in, the more you’re going to get out of it”.
I have a number of testimonials stating that after undertaking a strength training and endurance program, they didn’t fall any more.
Once you start a regular exercise program you’ll find yourself addicted. You’ll find different ways to include physical activities in your everyday life. When you drive to the mall; park far away and walk to your destination. Take the stairs instead of the escalator or elevator. When you are stronger and have more stamina you might want to shovel your own snow or work in your own yard! You could even buy a push lawn mower rather than one that is electric or gas! All of these activities can be included in your exercise portfolio.
The hardest part of anything new is taking that first step! Maybe you could join a gym or find fitness classes that you would enjoy. Some of us need the accountability of someone else expecting them to show up! Call and we can talk about personal training if that is something that you are interested in. The most important thing for you to do is to get up off the couch and do SOMETHING!
Build up to all exercises and activities gradually, especially if you have been used to doing no physical activity. Once you have built up to a regular fitness routine be sure to include some of each type of exercise; endurance (i.e. walking, running, bicycling, lap swimming), strength (weight lifting, resistance), flexibility (stretching), and balance.
Bonnie Murphy is a Fitness Coach that specializes in “mature” women. Bonnie has been in the Fitness Business for 20+ years and teaches group exercise along with personal fitness training. Visit her website at http://www.bfitandwell.com to join her newsletter group and download her latest E-Book. Email: bonnie@bfitandwell.com Phone: 907.646.4076
