Use It or Lose It ? Not Just an Old Saying!

Use It or Lose It – Not Just an Old Saying!

I have been in the health care field for almost 11 years. I learn something new every day and I also get reinforcement on things every day which I have already learned. My reinforcement learning item this week is "Use it or lose it". I have had several clients this week who have deteriorated. They are staying in bed longer in the morning, sitting in a chair for a large part of the day and retiring to bed earlier at night. Their loved ones are very concerned and rightfully so.

These lovely seniors are missing out on many of the joys of life each day. I realize each person is different and the reasons for behaviors are complex. However, this week I am going to talk a little about the reason we should all keep moving so we can remain active longer!

If you are an older adult who wonders what you can be doing to stay healthy, the single most important thing to do is to stay active. If you are not active you need to become active! "Physical activity is more powerful than any mediation a senior can take," says Dr. Cheryl Phillips, a San Francisco physician and past president of the American Geriatrics Society. Regular physical activity improves your overall health. It is proven that it can help reduce high blood pressure, high blood cholesterol and other risk factors for disease. This translates into physical activity playing a role in preventing diseases such as heart disease, stroke, some cancers, type 2 diabetes, osteoporosis and depression. Physical activity builds muscle strength and endurance. This will help prevent injuries. This will help make it easier to climb steps and move up and down from chairs and your bed. It will even help you think more clearly!

Physical activity does not have to be measured daily but can be measured weekly. It is recommended that we all get at least 2.5 hours of activity every week. In order for this to be a healthy lifestyle change, it needs to become a permanent addition to your life. Make it a habit! Make it a part of your routine. You will be so surprised when within three to four weeks this change will convert to a habit!

For optimal results, add both aerobic and strength training. Aerobic activities are those that exercise your large muscles rhythmically for a long time. Some examples of aerobic exercises are dancing, gardening, sports where you catch and throw, walking briskly, jogging, swimming laps, and riding a bike. Strength training activities are those that cause muscle strength to increase such as heavy gardening, lifting weights, push-ups, sit-ups and working with resistance bands. Mix it up! Have fun with your routine – enjoyment of exercise will allow you to want to continue and make it a habit. You will see results in how you look, how you feel and how you move.

So get started! Start slow and build your way up. I started an exercise program over two years ago and began with a 10 minute work out a day. There is no such thing as starting too slow. Check with your doctor, make a plan and work the plan. Stay active – stay healthy! 

04/19/12, 02:48 PM