PLANKS —THE BEST EXERCISE FOR PUTTING BACK PAIN BEHIND US I keep reading where doing planks is one of the most effective exercises we can perform. So along with my hip stretches, I’ve added planking to my morning exercise routine. The basic plank is simple: All you need do is hold a push up position while resting on your forearms. But holding the position had been a bit of a challenge. I started with doing 3 sets of just 15 seconds each, and have now worked up to 3 sets of a minute each. Plank Benefits Doing planks is the...
ANXIETY —FINDING RELIEF WITH EXERCISE Like many folks, I have a certain amount of stress in my life. But some people I know are actually experiencing anxiety, which seems a step beyond stress. I wanted to know the difference so I went online and read a few articles. I found that stress comes in response to external causes, such as an overload of work or having to give a speech in front of a group. Stress subsides once a situation has been resolved, like catching up with your work or after giving the speech. Anxiety, on the other hand, is...
EASE INTO GETTING IN SHAPE Let’s say it’s been “forever” since you exercised. And now you want to get back into it again. It’s never too late to start a workout program. But before you begin, consult with your doctor. Your heart and joint health may influence what types of exercises are safe for you. For most older adults, probably the best way to ease into getting in shape is through regular walking followed by a minimum amount of strength training. Walking For the walking portion, here are excerpts from the Mayo Clinic Staff in their online article Get walking...
CRAWLING—BACK TO THE FUTURE My partner, JoAnne Hunot, regularly watches TED Talks. This week she told me about an episode that expounded the benefits of crawling. Yes, that same movement babies progress through on their way to walking. Crawling has become popular with both physical therapists and personal trainers as a “total body” exercise. Now, I’m remembering that my CrossFit classes often included the spider crawl as a warm-up routine. (Just go to YouTube to see how this is performed.) As I looked further into the rewards of crawling I found this January 11, 2018 ACE Fitness online article by...
WARM UP TO REV UP YOUR WORKOUT PERFORMANCE For years I went through an involved stretching routine before I set off on a run or took a group fitness class. But then I began reading that static stretching might be anti-productive and can actually weaken performance—most likely because holding stretches tires out your muscles. So, lately I’ve just done 20 toe touches plus a short walk. Yet, now I’m hearing that we should actually be doing a dynamic warm up before jumping into a run or a fitness class. This helps prepare the body for either aerobic or strength activities...
HOW’S YOUR FUNCTIONAL FITNESS? There are a variety of different workouts in which you can partake. Some are for strength training, some for aerobic (cardio), others for flexibility and balance like yoga & tai chi. And then there are workouts for what is called functional fitness. These exercises focus on your ability to perform everyday-life activities such as carrying groceries, getting up from the floor, walking up and down stairs, or opening heavy doors. Functional fitness exercises train your muscles to work together as in daily tasks at home or work or play. Examples of these are: A Squat, because...
TAI CHI MIGHT BE THE PERFECT SENIOR EXERCISE While traveling around China four years ago, we often came upon groups of people in public parks practicing tai chi. This was usually early in the morning and was mostly older adults who all looked like they were thoroughly enjoying themselves. A couple of times I was beckoned to join in but I’ve never tried this form of exercise and, honestly, it looked difficult with all the different moves these folks were flowing through. I likened it to learning a new many-movements slow-motion dance. I’ve meant to take tai chi classes since...
AEROBIC VS. ANAEROBIC EXERCISE Aerobic and anaerobic describe the two methods your body uses to provide energy during your workouts. I think that many of us prefer one kind of exercise over the other. I know that I’d rather jog or bike (aerobic exercise) than lift a heavy barbell (anaerobic exercise), while you may rather lift weights than head out on foot or wheels. In aerobic exercise, also called cardio exercise, your body stays in a moderate to somewhat difficult exertion zone for a sustained period of time. In this zone your body fuels activity by utilizing inhaled oxygen to...
GAINING FLEXIBILITY—IT’S A STRETCH I used to do a full set of stretches before I went out for a run. But lately I’ve read that stretching muscles before they’re warmed up can actually hurt them. So now I just take a 10-minute quick walk before I get into my jog. However, I’ve actually begun to perform more stretches—just not before I run or I jump into other aerobic activities. Two to three times a week I go through a routine where I stretch muscles critical for mobility—my hamstrings, hip flexors and quadriceps. This includes squats, clamshells, step-ups, standing quad stretches...
HOP ON A ROWING MACHINE & GIVE YOURSELF A FULL-BODY WORKOUT Just about the only device I use at a gym these days is the rowing machine. I love it. This machine works your back, arms and legs simultaneously giving you as close to a full-body workout as possible from a machine. Once you get the technique down, it’s also easy to use. Rowing is particularly attractive for us seniors because it is low-impact and easy on our joints. Plus, because rowing works out your entire body, it’s easier to stay engaged while doing it. Here’s more specific information on...
