Older and wiser – it’s a great philosophy to embrace by those of us looking to get thinner and healthier… and to stay that way!
With age, many dieters grow wiser. When younger, a dieter may be more apt to fall for the quick-fix, fad diet approach. But an older, more “seasoned” dieter often learns that quick weight loss can lead to quick weight re-gain and lots of frustration.
Seasoned dieters often know that the tried and true, healthy lifestyle weight management approach -- which includes making healthful food choices, engaging in an active lifestyle and trying to better manage stress levels -- is a prudent, safe approach to losing weight and boosting health.
But what happens if with age you start developing health problems or minor joint pain and stiffness?
Certainly, new exercise challenges can arise as you age but many can be expected and most are not insurmountable. Instead, your exercise program may need some tweaking in an effort to adapt to your changing needs.
One of the things I commonly counsel patients about is how to exercise in the safest manner possible. Here are some tips to guide you:
1. Safety first! Whether you have bad knees, a bad shoulder or a sore back, it’s important to get guidance from your personal physician regarding what you can and cannot do in terms of exercise. Your doctor may suggest some short-term physical therapy first as a way to improve your strength and function and learn some exercises to do for your condition.
Or it may be suggested that you use anti-inflammatory medications on the days you exercise and follow your sessions with an ice pack applied to your affected joint. You may also learn about the exercises you should NEVER do -- like lifting weights above your head if you have rotator cuff shoulder problems.
If you do have some aches and pains that concern you, see your doctor and discuss your exercise program. That’s always the best place to start!
2. Include stretching. Joint stiffness can increase with age as people lose some flexibility. A regular stretching program can help. It’s always best to stretch warmed muscles so this means that stretching after exercise is recommended. Stretching should feel good and should not induce pain so it’s important to use proper technique.
Consider getting yourself a picture book or a home video/DVD that will review the basics of good stretching technique. Your body will thank you!
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3. Go alternative. Though walking is always a great exercise, sometimes you may be looking for more joint-friendly alternative type activities like yoga, Pilates, tai chi, water exercise or a recumbent bike. Water or aqua aerobics is especially helpful for people with arthritis or other joint problems.
Yoga, Pilates and tai chi help with flexibility and breathing techniques and help to strengthen the mind/ body connection. A recumbent bicycle can offer aerobic exercise with less pounding on joints. Mixing in some alternative type activities may be just what you need to give your exercise program a welcome boost.
4. Seek supervision. No matter what our age, we can benefit from the help of a certified fitness professional or personal trainer. A personal trainer can ensure you are using the proper technique and can help you develop an exercise program that is challenging and safe for your condition. You may also have questions about how to progress your exercise program so you get better weight loss results. This is where the professional assistance of a personal trainer can come in handy.
If you have more questions about your exercise personality type and how to follow the Personality Diet program here, just send me an email or post your questions in the Exercise for Every Body message board. I’m here to help! |
