Aging Gracefully: Fitness Tips for Seniors with Limited Mobility (guest post)

Thanks to Kaki for today’s guest post; part two will be posted next Sunday.

Kaki is the Vice President and co-owner of Ames Walker.  After graduating from Virginia Tech she went on to work for Pepsi for several years before joining the family business.  When she is not working she enjoys running, hiking, traveling, Virginia Tech football & spending time with family & friends.

 

Aging Gracefully: Fitness Tips for Seniors with Limited Mobility

Sitting for extended periods is a major contributing factor to a variety of health issues, even if an individual is young, fit and otherwise healthy. As you age, your mobility naturally becomes more limited, but that doesn’t mean you should give up on moving entirely — indeed, staying active can actually increase your mobility or maintain it for a longer period of time.

However, sometimes it can be difficult to come up with ideas to be active if you have limited mobility, especially if you’re bound to a wheelchair. We’ve outlined five activities seniors of various mobility levels can engage in to stay fit and age gracefully. We’ll then discuss the mental and physical benefits of exercise and offer tips for starting your fitness journey later in life.

Gentle Stretches

If you exercise regularly, stretching should be part of both your warm up and cool down routine — and if you don’t work out a lot yet, stretching is an easy way to start being active. Stretching eases stiff joints and tight muscles, making it easier to work up to a more involved activity. Common “problem” areas that will loosen up from stretching include the neck, chest, back, lower back, hips, quadriceps, hamstrings and ankles.

Try to stretch at least once daily to build the habit, but you can always do it more often if your muscles feel tight. However, if you feel pain during a static stretch, back off — that’s a sign you’ve pushed yourself too hard.

Restorative Yoga

Yoga might make you think of twisting yourself into a pretzel, but there are many types of yoga classes at a variety of intensity levels. Restorative yoga is a gentle version that focuses on overall wellness, relaxation and improving balance, coordination and flexibility.

It’s a great way to start recovering from an injury or addressing a chronic health issue such as arthritis. You’ll move through the poses at a slow, meditative pace, concentrating on your breathing throughout the exercise. You may use props such as blocks or blankets to help you hold the poses. Consider signing up for a few restorative yoga classes first before you try anything at home, so an instructor can walk you through the poses.

Core Strength Exercises

Your core is far more than just your abs. It engages in just about everything you do, from sitting to walking to picking up an object. Deliberately building your core with exercises can make it easier to get around — and may even help with back pain.

Exercises that seniors can use to target their core include planks, bridge lifts, leg lifts, seated side bends and the Superman. You should also try to engage your core in other scenarios, such as sitting up straight or walking around the neighborhood.

Chair Exercises

Even if you’re wheelchair-bound, you can still work on improving your activity levels. Numerous strength-training exercises — using a resistance band, small weights or even your own body weight — can be done while seated. Many flexibility exercises can be modified for a seated individual, including stretches, yoga and Tai Chi. Even certain forms of cardiovascular activity, such as aerobics, can be adapted for those in a chair.

Supportive Therapies

Of course, you need to make sure you’re taking care of your body during and after your exercise, especially as you age. Compression socks with graduated compression improve circulation and provide extra padding for your foot as you stay active. Therapeutic shoes with Velcro closures give your feet the proper support they need, plus they’re easy to take on and off. Elevating your legs using a leg rest after being on your feet awhile can take the pressure off your veins and discourage the blood from pooling there.

~*~

 I’ll be back again next Sunday with Part Two of this interesting and informative guest post.

If you’d like to receive my posts by email, go to “Follow Blog via Email” at the upper right.

Best regards,
Roger

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A Walk through Daily Life

I enjoy walking at the local mall, and I do that at least five days a week in the early morning. Early morning is either 8:15 or 8:30, depending on which security guard lets us walkers in. There doesn’t seem to be any agreement about which time is officially correct.

Although a number of my fellow walkers walk with other people, I prefer to walk by myself. The practical reason is that the echoes in those empty hallways make it very difficult for me to understand what other people are saying. But the real reason, other than the fact that I enjoy my own company at that time of day, is that I enjoy God’s company even more.

Yep, I like to pray while walking. Although I make it a practice to always pray about certain specific needs (usually not my own), I try to leave my prayer time open to whatever God lays on my heart to talk to Him about.

Several days ago my prayer time revealed something I’d never thought about before. Walking at the mall has many similarities to living my daily life.

In both cases, I’m at it before much of the day has a chance to get away from me. And I’m not necessarily all that alert yet at the beginning, even though I’m theoretically wide awake.

Each activity has a definite starting and ending point. My day goes from bedtime to bedtime, and my walks go from the Food Court entrance back to the Food Court entrance…and then back to the same car I came in…and to the same house I left forty or so minutes earlier.

Just as I expect to see a number of familiar fellow walkers, custodians, and early store employees, my daily life involves a number of familiar activities–a mid-morning snack, working a while on my WIP (work-in-progress), lunch, afternoon nap, putting away the clean breakfast dishes in preparation for suppertime dishwashing.

I could keep going, but there’s no need to belabor the point.

Occasionally my walk involves a surprise. Maybe I see someone I suddenly realize I haven’t seen in a while.  Or I end up walking a short distance with one of the walkers I know is a Christian, too. (I’m not really anti-social.) Or seeing that an interesting looking new store is about to open.

Of course, the surprise may not be the least pleasant. Like when the security guard is really late letting us in. Or when I have to break my stride to tie a shoelace keeps coming loose. Or when I notice one more store going out of business.

Good or bad, my walk still resembles my daily life to a certain extent. Sometimes I write more words in my WIP than I’d expected to. Sometimes fewer. Sometimes something special comes in the mail. Or something unexpected interferes with my routine. Like the tire pressure light coming on in the car and having to get the charger out of the trunk and deal with it.

I wish I could recall more of the similarities that came to me while praying that day. One thing is certain, though: I’m always glad to safely reach the end, whether that means I’ve completed my walk and can sit down for as long as I want to or that I’ve plopped into bed at the end of the day, satisfied that I’ve “run the good race” that day, accomplishing whatever I wanted to accomplish, and thankful to have had God leading me each step along the way.

What do you think? Please leave a comment.

    

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I’ll be back again on Sunday. If you’d like to receive my posts by email, go to “Follow Blog via Email” at the upper right.

Best regards,
Roger