pthom3000In this episode we I will be exposing some of the myths around ageing and exercise.
Exercise Myth: Decline in old age is inevitable and unavoidable.
Not true. As a matter of fact, symptoms often associated with old age such as weakness and poor balance are symptoms of inactivity. Exercise not only improves your physical but also your mental health.
Exercise Myth: Exercise isn’t safe for someone my age; I don’t want to fall and break a hip.
The fact is that regular exercise can improve your balance, strength, and agility, thereby reducing your risk of falls.
Exercise Myth: I’m sick, so I shouldn’t exercise.
Quite the contrary. The symptoms and severity of many health problems such as arthritis, diabetes, and heart disease (to mention a few) can be greatly improved with regular exercise.
Exercise Myth: I’m afraid I will have a heart attack
Although there is a small possibility of that happening; the benefits far exceed the risk. As a matter of fact, most hospitals now host post and or ‘sponsor’ cardiac rehab exercise programs. Abbotsford hospital runs one out of the Abbotsford Rec Centre of which I was a part of. Exercise is definitely a component of a healthy heart.
Exercise Myth: It’s too late; I’m too old.
Not true. A modified version of the Osteofit program known as Carefit is now being taught in care homes. The benefits are many including improved mobility and cognitive processing.
Exercise Myth: Exercise will hurt my joints.
The opposite is true. Studies show that exercising helps with arthritis pain. One study of people over the age of 60 with knee arthritis found that those who exercised more had less pain and better joint function. Many people find their way into the water. I used to teach a program call Waterworks. These were classes taught in warm water pools specifically designed for individuals with arthritis.
Exercise Myth: I don’t have time.
Experts recommend 150 minutes per week. While that sounds like a lot; it’s only about 20 minutes a day. And it doesn’t have to be done all at once. You could break it up.
Exercise Myth: I’m too weak to start exercising.
Everyone can start where they are. A prime example of this is when I teach the sit to stand. If you can stand right up; great. Every time you get up out of your chair; repeat sitting and standing without using your arms, four times before you actually leave the chair. If you can’t get out of the chair without assistance; then practice leaning forward, tightening up your abs and quads like you are going to stand and press your heals into the floor. The ab and quad muscles are largely responsible for that movement. You will be surprised how quickly you will improve.
Exercise Myth: I’m disabled, so I can’t exercise.
Nope. That’s not true either. I have taught many classes where participants have participated from their wheelchair. I can also teach you how to exercise if you are bedridden. You need to find the right instructor and the right class for you.
Exercise Myth: I can’t afford it.
That really isn’t an excuse. Walking costs nothing. The dollar store now sells yoga mats, weights, Thera bands etc. at very affordable rates. And you can watch video workouts on the Vintage Athletics page for free. Many online classes to choose from that are free.
Exercise Myth: Sitting down and working a puzzle is the best exercise for the brain.
Studies show that while mentally stimulating activities such as reading, music, crafts and puzzles all build connections in the brain that protect our thinking and memory; physical exercise is most likely the top factor in maintaining brain health. In my classes I will introduce what I call brain challenges. Where I will be asking the body to do things in a way that challenges our brain. For instance, ask one arm to move the ball out to the side while the other arm moves in an upward motion. That’s not normally how our brain body connection usually works. And I always tell my participants that the benefit doesn’t just come in the perfecting of the challenge. It comes in attempting the challenge.
Exercise Myth: Going for my brisk walk everyday takes care of my exercise needs.
While brisk walking is a great way to get the aerobic part of your exercise; there is more to a ‘complete’ exercise program. Most of my classes have a ‘falls prevention’ focus which includes balance, strength, agility and flexibility are the other components. Balance could be a part of a structured class, or it could look like tai chi. Strength will include resistance such as weights or Thera bands. While flexibility can look like a stretching routine or a yoga class. And remember, structured classes are not the only way to get in your exercise. Gardening, dancing and even house cleaning provide you with exercise as well. The key is to live an active life. Which leads me to the next myth.
Exercise Myth: I exercise for half an hour each day, so it’s okay to be ‘couch potato’ the rest of the time.
While that was once believed to be true; recent studies show that even if we get the recommended amount of exercise every day, our health can still suffer from sitting around the rest of the time. Change your mindset to remain a body in motion. Lift some small hand weights while you are watching T.V. Walk around while talking on the phone. Save your money and your health by firing the cleaning lady and cleaning your own house. The American Heart Association lists house cleaning as a recognized form of moderate exercise.
Exercise Myth: Avoiding activity is the best way to prevent falling.
Inactivity actually increases the risk of falling. We see this a lot. Whether it’s a recent diagnosis of Osteoporosis or an onset of falling people allow fear of falling to render them sedentary. Reduced level of activity reduces your energy reserve, muscle tone and alertness which all puts you at higher risk of falling.
Exercise Myth: I’m not fit enough to attend an exercise class!
Exercising at home is fine and certainly better than nothing. That said, there are added benefits to attending a group fitness class. Not the least of which is accountability. While exercising at home; no one’s going to know if you choose not to work out or if you cut it short, or if you don’t do the hard part. Not too many people will take a phone call mid class and ‘forget’ to return to the task at hand. Also, socialization is a huge benefit to regularly attending a fitness class. Fitness classes are very social especially with the older adult classes. I taught one class that the core group had been attending for 15 years. They knew each other’s story: health issues/concerns, where they lived, about their spouses. They knew birthdays etc. They would help each other out. It was a micro community which gave them all some additional social capital.