Live Longer – Move!
By Cindy Galik
Do you feel healthy? Would you consider yourself to be in good shape? Fit, for your age? Whether you are currently overweight, a top athlete, in the best shape of your life, fat and happy or just happy, your physical condition and activity level determines to a large degree the quality of your life today and many tomorrows to come.
Incorporating movement and exercise into your day can positively effect not only how you look and feel, but how long and how well you live. The staff at the Mayo Clinic (www. mayoclinic.com) boasts that good old-fashioned exercise may help you feel better and live longer, combat chronic disease, promote better sleep and improve your sex life. Some pretty good reasons to get moving. Not convinced? There’s more.
Including more activity into your life can be simple and fun. You don’t need to join a gym or health club. A personal trainer isn’t necessary, nor must you use the best or latest in exercise equipment. Don’t get me wrong. Working out at a fitness center, hiring a trainer or buying the newest and coolest in fitness gear can motivate most of us to stay active. But, you can accomplish much and feel great without any of it.
There are a many different kinds of exercises and activities to engage in which require minimal or no equipment. Walking, pushups and the squat are three great exercises that qualify. Walking provides aerobic exercise. The pushup strengthens the upper body, while the squat works the lower. Most of us can perform all three easily; however, modifications for those with limitations may be necessary. Consult with your physician prior to starting any fitness routine or new activity. The brain often says, "Yes" when the body says, "I don’t think so." So, if you haven’t worked out in some time, listen to your body.
Walking is inexpensive, readily available, and you can participate rain or shine. The Indian Beach-Sapphire Shores area provides a beautiful and enjoyable backdrop for a short leisurely stroll or heart-pumping run. All you need is a good pair of walking shoes and head for the front door.
Take the Scenic Route or choose your own path. Don’t overexert, no matter what you used to do. The sidewalks can get a little tricky to maneuver in some spots, so exercise caution. Consider the curbs, bumps and ridges that you encounter along the way as opportunities to improve your balance. Step carefully and consciously.
Try adding some strength/resistance training while enjoying your walk or run. Stop at one of the benches in the park overlooking Sarasota Bay and do a few standing pushups. Place both hands shoulder width apart on the back of the bench with your feet more than arm’s distance away. Lower your body/chest to approximately three inches from the bench making sure to keep your body straight. Push back up where your arms are straight but not locked out. Repeat five to 10 times or do as many as you can perform comfortably.
Pushups can also be done at home or in your hotel room while traveling. Instead of using the bench, place your hands on the edge of the countertop in the bathroom or kitchen. To make the movement a little more challenging, stand on one foot with your elbows close to the body or get on the ground or floor. Experiment. Play. Move.
To strengthen the lower body, do what I call the chair sit squat. For those with physical issues, do what is comfortable and start slowly. To begin, stand in front of the same park bench where you did your pushup. Use a chair if you’re home. Hold your arms out in front of you, parallel to the ground. Lower your body slowly, as if you were going to sit down, without actually putting any weight on the bench, if you can. If you feel pain, stop! If you need to sit all the way down, that’s fine. Stand up slowly. Keep your arms parallel with the ground and look straight ahead throughout the movement. Repeat five to 10 times. To reduce the stress on the joints, when you squat, keep your knees behind or directly over your heels. Don’t allow the knees to move forward of the toes. Confused? Catch me when you’re on your walk, and I’ll demonstrate.
The National Institute on Aging (www.nia.nih.gov) reports that regular exercise and physical activity can reduce the risk of developing some diseases and disabilities that develop as people grow older and is important to our physical and mental health. As we age, our motives to work out can change. However, the desire to feel good every day remains constant, no matter how old we are.
Take pleasure in our wonderful neighborhood. Just for today, ignore the annoyances and nuisances of the moment. Pretend you don’t hear the rumbling on the water. Forget about that long ‘to do’ list. Venture outside and breathe some fresh air. Find amusement with the mundane and outlandish as you move your way to a healthier, stronger and happier you.
Visit www.IBSSA.ws to view the June 2010 Indian Beach Sapphire-Shores Association newsletter in full.