The Positive Voices

Exercise and staying active can help improve your health, make you feel better, help avoid the decline and deterioration often associated with aging, and bring more joy into life. Anyone can exercise, even if you have a medical condition—exercise can even help! However, it is important to consult your doctor before beginning any exercise plan. There are four types of exercises to include in a weekly exercise plan: endurance, strength, balance, and flexibility. As you become more comfortable with these exercises, you can increase the amount and intensity of the activity, which over time can improve your physical functioning. Remember, it is never too late to start exercising! 1. Endurance—activities that increase your heart rate and breathing for an extended period of time to build your energy. Work up to getting 30 minutes of endurance most of the days of the week. This can be broken into 10 minute sessions if desired. Examples include: walking, swimming, raking, sweeping, gardening, and shopping. 2. Strength—activities that build muscle strength to improve function in everyday life. Examples include: using your muscles while lifting groceries, opening jars, and even lifting soup cans (lifting them 8 times in a row). 3. Balance—activities that help you maintain your balance and decrease falls. Examples include: standing on one foot (make sure you have something sturdy to hold onto at first) and heel-to-toe walking (walking straight while placing the heel of one foot to the toes of the other while looking up). 4. Flexibility—activities that give you freedom of movement for everyday activities. Examples include: stretching exercises like touching your toes, pointing your toes to the ceiling while sitting in a chair, or slowly turning your head and looking over your shoulder (or yoga is great too!). Exercise Safely As you begin an exercise plan, it is important to feel safe and comfortable during your activities. · Wear loose fitting clothes and shoes that fit well. For sun protection, wear a hat or visor and sunscreen. · Remember to drink plenty of water (before, during and after activity!). If it is too hot or cold outside, remain indoors to exercise. Keep a comfortable pace where you can still talk without feeling out of breath. If you have medication for angina, keep it with you when you exercise. If you feel ill or forget to take medications, consider exercising another day. · Stop exercising and call your doctor if you have any of the following symptoms: chest pain, dizziness, unusual shortness of breath, or increased joint or muscle pain. Staying Connected: It is important to stay connected with others and to maintain friendships to increase quality of life. Try and also add this into your weekly plan with activities such as gardening with your neighbor, joining a club, or organizing a card game. Also, think about exercising in a social setting such as walking outside, perhaps in the park, or in a mall with someone. Check out Catherine’s Health Center at www.catherineshc.org