One Step in Front of the Other

As we age, the chances of us winning cross-fit competitions diminish. We all know exercise is good for us. But our reasons for exercise change depending on what part of life we’re in.

When I was in high school, I worked out so I could play football and wrestle better. In college I was not a good enough athlete to play for my school. So I worked out to become more attractive to the opposite sex.

Same reason in my 20’s. Plus I took up sports like windsurfing and wanted to work out to do them better.

Then I reached my 30’s and 40’s. I started thinking about my mortality. I wanted to stay fit like I was in my 20’s. I’m now in my 50’s and still have that desire.

Working with people who are primarily in their 70’s through 90’s, I see a lot of people who gave up on exercise. Or never really started with it.

Exercise can make a big difference for the elderly. I don’t think I need to explain the general benefits here.

There’s a lot of resistance to having the elderly exercise though.

The elderly don’t have the endurance that people have in their youth. So there is a motivation issue.

There is a fear (not without merit) that the elderly will injure themselves. Or fall down. And then injure themselves. So there is a liability issue. Especially in assisted living homes and facilities.

There is also an attitude of ‘What’s the point?’ among a lot of families and their elderly relative.

“Hey we’re near the end. Leave us alone.”

Yet when we see an elderly person improve their health, they absolutely love it. Especially when we have pushed them to exercise.

Their family loves it as well.

And it can start with simply walking. There are tremendous benefits to walking.

Every time we stand up and walk, we stimulate glucose channels that open up cell membranes and let the glucose in to the cells. This is so important for everyone. Especially since so many chronic diseases of the elderly start with insulin resistance.

When I say ‘every time’ I mean more than once a day as well. It’s important to be moving throughout the day. We have a personal trainer that comes over to our homes several times a week. They help our residents with some resistance training.

And for those residents who can, the trainer helps them walk.

That’s not the only exercise they receive. We also have volunteers, employees, even some family members help them walk. When I visit the homes, I often take our residents on a walk.

We try to have them walk outside. When we can. Phoenix, Arizona summers can make it challenging.

Even three to four minutes of walking several times a day can really help. Walking after meals is very important as well. Regular post-meal walks will help muscles absorb glucose more efficiently over time. That results in better metabolic health.

Walking is something many old people can do easily.

You need a lot less motivation to walk than to go to the gym.

Walking is a lot less risky in terms of injury than lifting heavy weights or other exercises.

And walking is fun. Being outside is fun. And can be a great social event if done with several people. It gives old people something to look forward to every day. There’s no feeling of ‘what’s the point’.

So get off your butt and start exercising!