As an older adult, a senior citizen of 70 years I would like to think that I know what I am doing. I’ve been through a lot as one might suspect and I do have experience in many areas in general. I know what’s important and I do prioritize my day which does include an afternoon nap. As one who believes in the benefits of exercise I have always made it a point do resistance training and some form of aerobic exercise like walking and I can even still jump rope with enjoyment. I have had two torn rotator cuffs which have been rehabbed pretty well, enough for me to put things on an upper shelf and do some military presses. It wasn’t until recently that I paid attention to how I put things on that upper shelf. It’s not a straight overhead reach as some might think, but more of a lift then a slight push forward. Do this for yourself at home and you will discover that you don’t reach straight up but more straight up and then slightly forward. So I started doing military presses with light dumbbells using that approach up about half way and then out. You know what it was easier, I could use more weight, my rotator cuffs improved and I had virtually no pain during daily activities. I knew what I was doing all along, a military press but as we grow older we need to know the why of certain exercises. In my case it was to make it easier to put cans on a shelf, but strong shoulders allow you to carry groceries, pick up your grandchildren, and make a variety of other household chores much easier.
Let’s look at one more. I have done deadlifts for a long time, and now do them twice a week using ascending weight, up to about 300 lbs. Only doing 5 repetitions as the weight gets heavier. I knew what I was doing, but didn’t understand the why until the spring when I was lugging mulch around the yard and carrying lawn furniture and pushing a wheel barrow with stone in it. Deadlifts are a compound exercise; they work multiple muscle groups with one movement. You don’t need to use 300 lbs., any weight you can manage will do because you will be enlisting multiple muscle groups. Any exercise that we do has to have a why, we can learn the what. Any exercise that we do as we grow older has to be functional, meaning the movement is part of our daily activities. Squats are the prime example of functionality because we squat everyday a lot. We squat when we sit down, stand up, sit on the toilet, get in and out of our car, and I am sure you can think of many other individual times that you squat.
Exercise is not optional as we grow older, it’s a requirement. If you try and say that you don’t have time to exercise, think again. You don’t have time not to exercise. Often those that use this as a reason not to exercise, well they weren’t going to exercise anyway. Exercise can lead to a fuller and more vibrant life. Functional exercise leads to greater stability, balance and strength as you move through you daily activities.
Take the time right now and take a look at a program that I wrote titled Functional Fitness. It’s a month’s worth of exercises that are short (20-30 seconds each) and to complete a round daily takes no more than 15 minutes. Do this three times per week and you will find some of your daily tasks easier, you will sleep better, you will be less stiff, and you will become more heart healthy.
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