Move Around for Your Health

When asked what are the most important factors in maintaining a good quality of life as we age, people rank high on living independently and staying active. But it's important to stay active to stay active. As you get older, you lose muscle and bone mass, and you can develop problems with your muscles, joints, and bones, such as back pain, osteoarthritis, or osteoporosis. Regular exercise slows the loss of muscle mass, strengthens bones and improves balance, risk of serious injury such as falls and hip fractures.

WHAT CAN EXERCISE DO FOR ME?

As you age, you lose muscle and bone mass, and you may develop problems with your muscles, joints, and bones, such as back pain, osteoarthritis, or osteoporosis. Regular exercise slows the loss of muscle mass, strengthens bones and improves balance, risk of serious injury such as falls and hip fractures.

DO YOU NEED LONG AND DIFFICULT EXERCISE TO GET ANY BENEFIT FROM PHYSICAL ACTIVITY?

Scientists used to think that strenuous exercise was the only way to improve your health. However, new research suggests that just 30 minutes of moderate physical activity, such as brisk walking or washing your car, provides most of the health benefits from exercise. The activity doesn't have to be very vigorous, in fact, moderate-intensity activity is best, but even low-intensity activity is better than nothing. While some people enjoy attending a regularly scheduled exercise class, others may find it easier to simply increase daily activities.

The key to this is; Finding something you enjoy doing and doing it regularly.

* go for a brisk walk

* working in the garden

* go cycling

* walking on grass roads while playing golf

* washing and polishing the car

I'm getting old. It seems too late to start exercising.

DO I REALLY BENEFIT?

It's never too late to start. Physical activity is especially important for older adults and can help them live independently for as long as possible. A study of frail, wheelchair-bound nursing home residents in their 80s and 90s who participated in a weight-lifting program showed marked improvement in their strength and overall functional ability. Being active reduces the risk of heart disease and heart attack, lowers blood pressure, controls diabetes and helps you maintain a healthy weight level.

BUT I HAVE A CHRONIC MEDICAL CONDITION, PHYSICAL ACTIVITY DOESN'T AFFECT IT?

Conversely—if you have a chronic condition that affects your muscles, joints, or bones—a lack of physical activity can make the situation worse, or at least make it harder to live with. Medical research shows that physical activity is both safe and beneficial for people with arthritis, osteoporosis, and other chronic bone and joint conditions.

BACK PAIN

DOES EXERCISE WHEN I HAVE BACK PAIN EXERCISE THE SITUATION?

You shouldn't exercise during acute low back pain, but by strengthening the muscles of your stomach, hips, and other things, you can relieve chronic back pain and prevent your condition from getting worse. Strengthening exercises are ideal.

* In times of acute back pain, stop strenuous exercise but get up and moving. Long bed rest and inactivity will delay your recovery.

* Standing is a good physical condition for running, walking, swimming, cycling or lifting weights. Use correct lifting techniques to move objects.

* Maintain appropriate body weight. Do not gain weight.

I HAVE BEEN TOLD THAT I HAVE ''ARTHRITIS''.

WHAT DOES THIS EXACTLY MEAN?

While there are many types of arthritis, the most common form of this bone and joint condition is osteoarthritis. It is the leading cause of disability in people over 55. Although the cause is unknown, osteoarthritis causes pain. deterioration of cartilage and underlying bone in the joints.

TRY TO WALK AND DO OTHER EXERCISES

I feel pain in my joints especially when I go up and down stairs, I suspect more exercise will cause more damage?

The opposite is true: Any type of exercise strengthens the joints and surrounding muscles. It also relieves joint stiffness and reduces pain. Inactivity can aggravate the problem because weak muscles around the joint can cause an imbalance in the joint. If one type of exercise causes pain, try another. You can try swimming or walking in the pool until your muscles are strong enough to try walking on a hard surface. Start with short, frequent physical activity sessions. Reminder; exercise can also help control other conditions such as blood pressure and diabetes.

DON'T FEAR PAIN!

Many people with swelling and stiffness problems in the bones, joints, tendons, and other unspecified aches and pains avoid physical activity out of fear of pain.

You can expect to feel some muscle soreness when you start exercising, but it will go away with regular exercise. Start slowly and if one activity hurts you too much, move on to something else. Of course, if you experience severe pain or swelling, stop what you are doing. Your physical therapist may recommend exercises to ease your discomfort. Focus on fitness by making use of a variety of daily physical activities that you enjoy.