Why Stay Young Through Exercise

Exercise is a powerful tool against the physical effects of aging and it is not too late to get started. Being a senior citizen is not a reason to avoid exercise, says University of Illinois professor of kinesiology Wojtek Chodzko-Zajko. In fact, any exercise, such as walking even if you have to use crutches, will benefit your health. It's important to "choose a job to do," whatever it is, says the professor. "It doesn't matter much what you do than it does. A 1996 report from the US Chief Surgeon shows that only about 15 percent of adults over the age of 65 receive a recommended level of exercise and about one third do not do any exercise at all, Chodzko-Zajko noted in an article he wrote for Quest magazine. . Chodzko-Zajko suggests that some people may benefit from such activities as keeping a diary of all their physical activity, which includes even things like a short walk to the store with their walking sticks, doing housework or gardening. Seeing a diary of their activities may encourage people to exercise because they will want to avoid days when they cannot write. Another tactic to promote an extended walk is to find a dog. The dog will insist on going for a walk even if the owner may not be in a good mood. "Part of the problem is that we may have taken the medical model of exercise, where exercise is a kind of bitter pill, and you get a doctor's prescription and you are expected to stick to it," Chodzko-Zajko said. "But the important thing is that it takes time to change your behavior, and I personally feel that you can explain more about your work plan, the less likely you are to lose weight." Even regular exercise for people who need wheelchairs can still benefit from exercise, although they may need to do sitting. Many of those who use wheelchairs use their limbs, but they use chairs because they get tired easily. Walking may not be the best choice for exercise in this case. Instead, they can try to raise the legs in a sitting position. Start by lifting one leg at a time and moving it horizontally. Do this 10 times per leg to get started, working up to three sets of 15 leg lifts per leg. When this is easy, lift both legs at once, starting with 10 lifts and working up to three sets of 15 legs lift. To increase the workload on the leg muscles, ankle weights can be added. Start with one pound on each leg and start with the lowest number of lifts. Exercise is also important. This can also be done in a sitting position. Perform various arm exercises. Start with a weight of one pound for 10 repetitions per exercise. If you do not have weight, a can of peas from the kitchen is a good substitute. Many web sites and exercise tapes show extra exercise that can be done sitting up.