PEP UP YOUR LIFE: A FITNESS BOOK FOR MID-LIFE AND OLDER PERSONS
Exercise: The Key To The Good
Life
The exciting news from recent scientific
studies is that exercise benefits everyone – regardless
of age. Exercise can help you take charge of your health
and maintain the level of fitness necessary for an active,
independent lifestyle. This booklet is designed to help
you start a fitness program of exercise so you can maintain
or improve your physical health.
Many people think that as we age,
we tend to slow down and do less; that physical decline
is an inevitable consequence of aging. For the most
part, this is not true. According to The President's
Council on Physical Fitness and Sports, much of the
physical frailty attributed to aging is actually the
result of inactivity, disease, or poor nutrition. But
the good news is – many problems can be helped or even
reversed by improving lifestyle behaviors. One of the
major benefits of regular physical activity is protection
against coronary heart disease. Physical activity also
provides some protection against other chronic diseases
such as adult-onset diabetes, arthritis, hypertension,
certain cancers, osteoporosis and depression. In addition,
research has proven that exercise can ease tension and
reduce the amount of stress you feel.
To put it simply – exercise is one
of the best things you can do for your health.
The exercise program described and
illustrated on the following pages has been prepared
specifically for you! It is a daily routine that takes
20 to 30 minutes. Take a minute to read the instructions
carefully. Performing each exercise properly is as important
as spending enough time on them.
You Are What You Eat
No matter what your age, a balanced,
nutritious diet is essential to good health. Older adults
need to eat a balanced diet with foods from all the
food groups. (Refer to the Food Guide Pyramid on page
3.) Eating a variety of foods helps ensure adequate
levels of vitamins and minerals in the body. The U.S.
Dietary Guide- lines also recommend that adults reduce
the fat, saturated fat, choles- terol, sodium, and sugar
in the foods they eat.
Some adults find they have problems
being overweight as they age. This is generally due
to overeating and inactivity. If you are overweight,
the best way to lose body fat is to eat fewer calories,
especially from saturated fats, and to participate in
aerobic exercises.
The Food Pyramid Guide
A Guide to Daily Food Choices
Did you know that an excess of only
l00 calories a day can cause a l0-pound gain in a year,
and those extra calories can be burned up by a 20 to
30 minute brisk daily walk?
Sleep and Rest
Sleep and rest are great rejuvenators.
As you grow older, your sleep patterns and need for
sleep may change. Be sure to include rest periods in
your daily exercise program, especially if you sleep
fewer than eight hours each night. Exercise can help
relieve problems with insomnia too. Mild exercise a
few hours before bed, or during the day, helps many
people get a restful night's sleep.
Balance and Agility
Balance and agility are important
capabilities often taken for granted. Regular exercise
can help to maintain or restore them. Older adults can
sometimes lose their sense of balance, particularly
if they wear bi-focal or tri-focal glasses. A well-maintained
sense of balance can help make up for the dizziness
sometimes caused by vision changes. In addition, when
muscles are not toned, the resulting weakness and unsteadiness
can contribute to falls. Thus, it is important to maintain
or restore physical agility through exercise which can
help avoid the risk of injury from falls and accidents.
Preparing to Exercise
No matter at what age you begin to
exercise, or how long you may have been inactive, proper
exercise will always improve your physical condition.
The exercises in this booklet can be done by people
who have been inactive for some time. Programs to improve
flexibility, strength, and endurance are arranged in
three levels of difficulty. It is important to begin
any exercise program slowly and build up gradually.
Remember, it may take several months to attain the minimal
levels of physical fitness identified in Level I activities.
Some people will take less time, others more.
Before beginning an exercise program,
have a physical examination and discuss the program
with your doctor. In addition, if your mobility is limited
as a result of a chronic or disabling condition, be
sure to review these exercises with your doctor. Keep
in mind your level of ability and endurance so that
you don't risk discomfort or injury. If you experience
pain while exercising, stop that particular movement
and ask your doctor about it on your next visit.
Stick with it, and you will see results!
Warming Up
Preparing the body for exercise is
important for people at any age and all fitness levels.
A warm-up period should begin with slow, rhythmic activities
such as walking or jogging in place.
Gradually increase the intensity until
your pulse rate, respiration rate and body temperature
are elevated, which is usually about the time that you
break a light sweat. It also is advisable to do some
easy stretching exercises (such as the ones on page
6) before moving on to the strength and endurance activities.
Effective Exercising
Once you begin your daily exercise
routine, keep these points in mind to get the best results:
- Always drink water before, during
and after your exercise session.
- Make exercising a part of your
daily routine. You may want to set a regular time
to exercise each day and invite a friend to join you.
- Start gradually, about 5 to 10
minutes at first.
- Increase the amount of exercise
each day, up to about 30 to 60 minutes.
- Breathe deeply and evenly during
and between exercises. Don't hold your breath.
- Rest whenever it is necessary.
- Keep a daily written record of
your progress.
- Exercise to lively music, TV, or
with friends for added enjoyment.
Cool Down
If you have been participating in
vigorous physical activity, it is extremely important
not to stop suddenly. Abrupt stopping interferes with
the retum of the blood to the heart and may result in
dizziness or fainting. Simply reduce the intensity of
the exercise gradually and end with a few slow stretches
from the section on stretching.
Exercising from a Wheelchair
A number of the exercises in this
booklet can be performed from a chair or a wheelchair.
They are identified with the symbol: (o)
Flexibility
Exercises
in this category will help you maintain your range of
motion. Through the normal aging process, muscles tend
to lose elasticity and tissues around the joints thicken.
Exercise can delay this process by stretching muscles
to prevent them from becoming short and tight. It also
helps slow down the development of arthritis, one of
the most common and painful diseases associated with
advancing age.
In addition to performing flexibility
exercises, you should try to bend, move, and stretch
every day to keep joints Flexible and muscles elastic.
Avoid reliance on push buttons and conveniences that
take away the need for personal motion. And, compliment
this program with such recreational activities as dancing,
yoga, swimming golfing, gardening, and housework.
Be sure to begin each workout with
deep breathing and continue deep breathing at intervals
through- out the session. You should work up to a total
of 50 deep breaths per workout.
Flexibility Level I
1) Finger Stretching: to maintain finger
dexterity. With the palm of the right hand facing
down, gently force fingers back toward forearm, using
left hand for leverage; then place left hand on top
and push fingers down. Suggested repetitions: 5 each
hand. (o)
2) Hand Rotation: to maintain wrist flexibility
and range of motion. Grasp right wrist with left
hand. Keep right palm facing down. Slowly rotate hand
5 times each clockwise and counter-clockwise. Suggested
repetitions: 5 each hand. (o)
3) Ankle and Foot Circling: to improve flexibility
and range of motion of ankles. Cross right leg over
opposite knee, rotate foot slowly, making large complete
circles. 10 rotations to the right, 10 to the left,
each leg. (o)
4) Neck Extension: to improve
flexibility and range motion of neck. Sit up comfortably.
Bend head forward until chin touches chest. You may
want to stretch forward by simply jutting your chin
out. Return to starting position and slowly rotate head
to left. Return to starting position and slowly rotate
head to right. Return to starting position. Suggested
repetitions: 5. (o)
5) Single Knee Pull: to
stretch lower back and back of leg. Lie on back,
hands at sides. Pull one leg to chest, grasp with both
arms and hold for five counts. Repeat with opposite
leg. Suggested repetitions: 3 – 5.
6)
Simulated Crawl Stroke/Back Stroke/Sreast Stroke:
to stretch shoulder girdle. Stand with feet shoulder-
width apart, arms at sides, relaxed Bend knees and alternately
swing right and left arms backwards...upward...and foward
as if swimming. Suggested repetitions: 6 – 8 movements
on each stroke. (o)
7) Reach: to stretch shoulder girdle and rib
cage. Take deep breath, extend arms overhead. If
standing, rise on toes while reaching. Exhale slowly,
lowering arms, Can be done in a seated position. Suggested
repetitions: 6 – 8. (o)
8) Backstretch: to improve the flexibility
of the lower back. Sit up straight, Bend far forward
and straighten up. Repeat, clasping hands on left knee.
Repeat clasping hands on right knee. Exhale while bending
forward. Suggested repetitions: 4 – 6 over each knee.
(o)
9) Chain Breaker: to stretch
chest muscles. Stand erect, feet about six inches
apart. Tighten leg muscles, tighten stomach by drawing
it in, with hips forward, extend chest, bring arms up
with clenched fists chest high, take deep breath, let
it out slowly. Slowly pull arms back as far as possible
keeping elbows chest high. Suggested repetitions: 8
– 10. (o)
Flexibility: Level II
1) Double Knee Pull: to stretch lower back
and buttocks. Lie on back, hands at sides. Pull
legs to chest, lock arms around legs, pull buttocks
slightly off ground. Hold for 10 to 15 counts. Suggested
repetitions: 3 – 5.
2
) Seated Pike Stretch: to stretch lower back
and hamstrings. Sit on floor, with legs forward,
knees together. Exhale and stretch forward, slowly sliding
hands down to ankles. Stretch only as far as is comfortable
and use your hands for support. Hold for 5 to 8 counts.
Don't bounce, position inhaling deeply. repetitions:
3–4.
|
3) Chest Stretch: to stretch muscles in chest
and shoulders. Stand arm-length distant from a doorway
opening. Raise one arm shoulder height with slight bend
in elbow. Place hand against door jamb and turn upper
body away so that the muscles in chest and shoulders
are stretched. Suggested repetitions: 3 – 4 each arm.
4) Seated Stretch: to stretch lower back and
hamstrings. Sit on floor one leg extended to your
side and one leg bent comfortably in front of your body.
Supporting your body weight with your hands and keeping
your back straight, lean forward until you feel a comfortable
leg and hamstring. Hold the stretch for a few seconds,
exhaling. Switch sides. Suggested repetitions: 3 – 5
each side.
Flexibility Level III
1) Sitting Stretch: to increase
flexibility of lower back and hamstrings.
Sit on floor with legs extended as far apart as is comfortable.
Exhale and stretch forward slowly, sliding your hands
down your legs. Reach as far as is comfortable and hold
for 5 – 8 counts. Suggested repetitions: 3-4.
2) Achilles Stretch: to stretch calf muscles
on back leg (Achilles tendon). Stand facing wall
2 to 3 feet away. Extend arms, lean into wall. Move
left leg forward 1/2 step, right leg backward 1/2 step
or more. Lower right heel to floor. Lean hips forward,
stretching the calf muscles in the right leg. Hold 5
to 10 counts. Breathe normally. Reverse leg position
and repeat. Suggested repetitions: 3-6 each leg.
3)
Modified Seal: to stretch abdominal wall, chest,
and front of neck. Lie on the floor with arms extended,
stomach down, feet extended, with toes pointed. While
exhaling, slowly lift head and push up until arms are
bent at right angles, with back arching gently. Keep
hips on the floor. Keeping arms bent, hold for 5-10
counts, Return to starting position, inhaling deeply.
Suggested repetitions: 4-6.
4)
Half Bow: to stretch the top of the thigh and
groin area. Lie on left side. Hold ankle of right
foot with right hand just above toes. Slightly arch
back. Hold 5 to 10 counts. Suggested repetitions: 3
– 5.
Strength
Exercises
designed to build strength can help prevent premature
loss of muscle tissue and can improve muscle strength,
size, and endurance at any age. The benefits of strength
exercises also include improving reaction time, reducing
the rate of muscle atrophy, increasing work capacity,
and helping prevent back problems and injury.
The following program of muscle conditioning
exercises for the whole body has been designed specifically
for older adults. Calisthenics work muscles against
resistance, enabling them to grow and maintain muscle
tone. In addition to the strength exercises suggested
in the next section, other physical activities that
are essentially recreational can provide benefits to
help maintain muscle integrity. Such activities include:
bicycling, swimming,
Strength: Level I
1) Finger Squeeze: to strengthen the hands.
Extend arms in front at shoulder height, palms down.
Squeeze fingers slowly, then re1ease. Suggested repetitions:
5. Turn palms up, squeeze fingers, release. Suggested
repetitions: 5. Extend arms in front, shake fingers.
Suggested repetitions: 5.
2) Touch Shoulders: to increase
flexibility of the shoulders and elbows and tone the
upper arm; can be done in a seated position.
Touch shoulders with hands, extend arms out straight.
Bring arms back to starting position. Suggested repetitions:
10 – 15.
3) Leg Extensions: to tone the upper leg muscles.
Sit upright. Lift 1eft leg off the floor and extend
it fully. Lower it very slowly. Suggested repetitions:
10-15 each leg. (o)
4)
Back Leg Swing: to firm the buttocks and strengthen
the lower back. Stand up, holding on to the back
of a chair. Keep your back and hips in line with the
chair as you do the exercise. Extend one leg back, foot
pointed towards the floor. Keeping the knee straight,
Litt the leg backwards approximately four inches and
concentrate on squeezing the muscles in the buttocks
with each lift Make sure you keep your back straight
as you raise your legs. Return to starting position.
Suggested repetitions 10 each leg.
5) Quarter Squat: to tone and strengthen lower
leg muscles. Stand erect behind a chair, hands on
chair back for balance. Bend knees, then rise to an
upright position. Be careful not to let knees go beyond
your toes. Suggested repetitions: 8-12.
6) Heel Raises: to strengthen the calf muscles
and ankles. Stand erect, holding a chair for balance
if needed, hands on hips, feet together. Raise body
on toes. Return to starting position. Suggested repetitions:
10.
7) Knee Lift: to strengthen hip flexors and lower
abdomen. Stand erect. Raise left knee to chest or as
far upward as possible while back remains straight.
Return to starting position. Repeat with right leg.
Suggested repetitions: 5 each leg.
8) Head and Shoulder Curl: to firm stomach muscles.
Lie on the floor, knees bent, arms at sides, head bent
slightly forward. Reach forward with arms extended,
until finger tips touch your knees, Hold for 5 counts.
Return to starting position. Suggested repetitions:
10.
Strength: Level II
1)
Arm Curl: to strengthen arm muscles. Use
a weighted object such as a book or a can of vegetables
or small dumbell. Stand or sit erect with arms at side,
holding weighted object. Bend your arm, raising the
weight. Lower it. Can be done seated. Suggested repetitions:
10-15 each arm. (o)
2) Arm Extension: to tone muscles in the back
of the arm. Sit or stand erect with arms at sides. Holding
a weighted object of less than 5 pounds, overhead. Slowly
bend arm until head. Slowly extend arm to The arm curl
and arm extension separately or together, alternating
seated. Suggested repetitions:
3) Modified Knee Push-up: to strengthen upper
back, chest, and back of arms. Start on bent knees,
hands on floor and slightly forward of shoulders. Lower
body until chin touches floor. Return to start. Suggested
repetitions: 5–10.
4) Calf Raise: to strengthen lower leg and
ankle. Stand erect, hands on hip or on back of chair
for balance. Spread fee 6" to 12". Slowly
raise body up to toes, lifting heels. Return to starting
position. Breathe normally. Suggested repetitions: 10-15
5) Alternate Leg Lunges: to
strengthen upper thighs and inside legs. Also stretches
back of leg. Take a comfortable stance with hands
on hips. Step forward 18 to 24 with right leg. Keep
left heel on floor. Shove off right leg and resume standing
position. Suggested repetitions: 5-10 each leg.
6) Modified Sit-up: to improve
abdominal strength. Lie on back, feet on the floor
with finger tips behind your ears. Look straight up
at the ceiling and lift head and shoulders off floor.
Suggested repetitions: 10.
7) Side Lying Leg Lift: to
strengthen and tone outside of thigh and hip muscles.
Lie on right side, legs extended. Raise leg four
to five inches. Lower to starting position. Suggested
repetitions: 10 on each side.
Strength: Level III
Note: In Level III strength
exercise, lightweight resistance equipment, such as
the dumbbell, is introduced to overload the muscles.
While equipment of this kind is low in cost and desirable,
a number of substitutes can be used. These include a
bucket of soil, a heavy household item such as an iron,
a can of food, a stone, or a brick.
1) Seated Alternate Dumbbell Curls: to strengthen
biceps of upper arms. Sit comfortably on a flat bench
with arms at side. Hold a pair of dumbbells with an
underhand grip, so that palms face up. Bending left
elbow, raise dumbbell until left arm is fully flexed.
Lower left dumbbell while raising right dumbbell from
the elbow until right arm is fully flexed. Breathe normally.
Suggested repetitions: 2 sets of 8 – 10 each arm. (o)
2) Dumbbell Fly: to strengthen
chest muscles and improve lateral range of motion in
shoulder girdle. Lie on your back on a Flat bench
or floor if bench is not available. Grasp dumbbells
in each hand over chest. Inhale and lower dumbbell to
side with elbow slightly bent. Raise dumbbell
in an arc to the starting position, exhaling in the
process. Suggested repetitions: 8 – 12.
3) Alternate Dumbbell Shrug: to strengthen
muscles in shoulders, upper back and neck. Stand
comfortably with dumbbells in each hand. Elevate shoulders
as high as possible, rolling them first backward and
then down to the starting position. Exhale as you lower
the shoulders. Suggested repetitions: 10 forward, 5
backward. (o)
4) One Arm Dumbbell Extension: to strengthen
triceps (back of arm) and improve range of motion. Bring
weight up to shoulder and lift overhead. Slowly lower
it behind the back as far as is comfortable. Extend
arm to original position. Inhale on the way down, exhale
on the way up. Suggested repetitions: 8 – 12 on each
arm. (o)
5) Dumbbell Calf Raise: to strengthen calf muscle
and improve range of motion of ankle joint. Stand with
feet shoulder-width apart, weights in each hand, toes
on a 2" x 4" block (preferred but not necessary).
Raise up on toes lifting heels as high as possible.
Slowly lower heels to starting position. Breathe normally.
Suggested repetitions: 5 with heels straight back, 5
with heels turned out, 5 with heels turned in.
6) Dumbbell Half Squats: to strengthen thigh
muscles in front. Stand with feet shoulder-width
apart and heels on a 2" x 4" block (not necessary,
but preferred). Holding weights in each hand, slowly
descend to a comfortable position where the tops of
the thighs are about at a 45 degree angle to the floor.
There is no benefit to a deeper squat. Inhale on the
way down. Stand up slowly, keeping knees slightly bent.
Exhale on the way up. Suggested repetitions: 10 -12.
7) Modified Sit-up: to improve
abdominal strength. Lie on back, feet on the floor,
with finger tips behind your ears. Look straight up
at ceiling and lift head and shoulders off floor. Suggested
repetitions: 12-15.
Endurance
Endurance-building or aerobic exercises
improve the functions of the heart, lungs, and blood
vessels. Vital to fitness are a strong heart to pump
blood to nourish billions of body cells, healthy lungs
where the gases of cell metabolism are exchanged for
oxygen and elastic blood vessels free of obstructions.
Without a healthy level of endurance, you may feel tired,
lack zest. You may also experience shortness of breath,
rapid heartbeat or even nausea.
Activities to improve endurance include
brisk walking, cycling, swimming, dancing and jogging.
Walking is actually one of the best all-round exercises.
The massaging action the leg muscles exert on the veins
as you walk improves the flow of blood back to the heart
and also strengthens the leg muscles.
Walking for Fitness
The following walking program has
been designed to help mid-life and older persons build
and maintain cardiovascular endurance. Walking offers
several advantages over other forms of exercise; it
requires no previous instructions, it can be done al-
most anywhere, it can be done almost anytime, it costs
nothing, and it has the lowest rate of injury of any
form of exercise.
It takes a little longer to achieve
conditioning results through walking than through more
strenuous activities, but not much. One study showed,
for example, that jogging a mile in
8 1/2 minutes bums only 26 more calories than walking
a mile in 12 minutes. Conditioning benefits from walking
improve dramatically if you increase the pace to faster
than 3 miles per hour (20-minute mile). In another study,
participants burned an average of 66 calories per mile
walking 3 miles per hour, but 124 calories per mile
when they increased the pace to 5 miles per hour.
Choose a comfortable time of day to
exercise, not too soon after eating and when the air
temperature is not too high. Many people find it more
enjoyable to exercise with others. Follow the program
at the recommended rate but be careful not to overexert.
Stop if you find yourself panting or feeling nauseous,
if your breathing does not return to normal within ten
minutes after exercising or if your sleeping is affected.
If you feel uncomfortable progressing at the recommended
rate, spend additional weeks at each level of exercise.
For example, if you reach a comfortable limit in the
fifth week of the program at 3 one-mile walks on alternate
days, continue one-mile walks but increase the frequency
to 5,6,7 or more walks weekly until you can move on
to activity recommended for the sixth week.
How to Walk
A good walking workout is a matter
of stepping up your pace, increasing your distance and
walking more often. Here are some tips to help you get
the most out of walking:
- Move at a steady clip, brisk enough
to make your heart beat faster and cause you to breathe
more deeply.
- Hold your head erect, back straight
and abdomen flat. Toes should point straight ahead
and arms swing at your sides.
- Land on your heel and roll forward
to drive off the ball of your foot. Walking only on
the ball of the foot or walking flat-footed may cause
soreness.
- Take long, easy strides, but don't
strain. When walking up hills rapidly, lean forward
slightly.
- Breathe deeply, with your mouth
open if that's more comfortable.
What to Wear
Shoes that are comfortable, pro- vide
good support and don't cause blisters or calluses are
the only spe- cial equipment necessary. They should
have arch supports and should elevate the heel one-half
to three-quarters of an inch above the sole. They should
also have uppers made of materials that "breathe"
such as leather or nylon mesh. Some examples are: training
models of run- ning shoes with thick soles, light trail
or hiking boots or casual shoes with thick rubber or
crepe rubber soles.
Wear lighter clothing than the temperature
would ordinarily dictate because brisk walking generates
a lot of body heat. In cold weather, wear several layers
of light clothing. They trap body heat and are easy
to shed if you get too warm. A woolen cap and mittens
are important in very cold temperatures.
Back
to top
|