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29 tips to help you get physical without
getting injured To encourage
older adults to become active and to minimize their risk of injury, the International
Council on Active Aging (ICAA), with the help of the organization's renowned board
of advisors, has created the following 29 tips: 1.
Get a checkup
Meet with your healthcare provider to see whether you'll
need to consider any special modifications before starting an exercise program.
If necessary, get a clearance to begin a program. 2.
Know your options
Before starting any program, examine your options. Pick
a program you know you will enjoy. Some individuals like to go to a gym and do
a structured workout, while others enjoy a neighborhood walking club. Either will
help improve your fitness, ability to function and quality of life-—but only
if you do it regularly. 3.
Determine your participation style
Would you prefer taking a class or going
solo? Are you a morning or night person? Does indoor fitness appeal to you, or
would you prefer to play outside? Could you dedicate large blocks of time to physical
activity or could you fit only shorter, more frequent intervals into your schedule?
Be realistic about how you participate. 4.
Start slowly
Many people are eager to get started and sometimes overdo it,
which usually makes them sore and can make them want to stop. A good way to start
slowly is to discover your baseline. Record all your activities during each waking
hour or for two- or three-hour time blocks, tracking how much time you are sedentary
(e.g. sitting at your desk) or active (e.g. walking to the bus stop). At day's
end, count how many hours you have and have not been physically active. Then look
at when you could fit some short (e.g. 10 minutes) bouts of brisk walking into
your day. 5. Make a date
Find a buddy to exercise with you and keep you motivated. Whether it's a
friend to walk with in your neighborhood or a personal trainer in a gym, that
appointment makes it more likely you'll do the walk or workout. 6.
Set specific short- and long-term goals
Make goals as specific as possible.
For example, on Monday, Wednesday and Friday, I will do a brisk, 10-minute walk
in the morning before my shower, at lunch time and after dinner. Being specific
means you are planning for activity in your day and making it a priority. Long-term
goals are also important. Is there an activity you would like to do that you feel
physically incapable of at the moment, but may be able to do with a little effort?
Set a long-term goal to help you do it. 7.
Make a list
List the benefits you expect from your physical activity program,
then make sure these are realistic and reasonable. Many people expect enormous
benefits, such as losing 30 pounds in a month. When these benefits don't materialize,
they feel disappointed and relapse because they feel like they've failed. Try
to make the benefits about things you can control, rather than an outcome (such
as weight). Build your list of benefits as you increase your physical activity—you'll
be surprised at how long your list becomes. 8.
Make another list
List all the reasons to be physically active—things
like decreasing stress or depression, stronger bones, greater strength and flexibility
to help maintain independence, increased energy, better sleep, etc. Keep this
list in a visible place as a daily reminder of the long-term rewards. 9.
Invest in your health
Do you want to spend money on joining a program?
Or would you prefer to develop a program you can do for little cost, using objects
or props in your home or office? Both options are available.
10.
Checkout the facility you want to join
Does the facility feel friendly? Can
you change clothes comfortably? If the facility has a pool, what is its water
temperature? About 84-86°F is comfortable for moderate to vigorous activity,
while warmer temperatures are nice for range-of-motion and relaxation programs.
Does the pool or workout room have an easy and safe exit/entry? Ask to try various
programs, so you can decide which program feels the most comfortable and fun.
11. Checkout the staff
Are the people who work in the facility friendly and interested in you? Are
they qualified to work with older adults? Do the staff members each have a college
degree in health? Do they offer pre-exercise fitness assessments, with periodic
updates? Are they interested in helping you learn how to modify exercises to fit
your fitness level and conditions? Do they encourage social interaction? Talk
to mature adults who currently participate in their programs to build a complete
picture. 12. Make choices
To move forward, we need to leave some things behind. What are you willing to
give up to make room for exercise? Bad habits? Nonproductive activities? Nonbeneficial
relationships? 13. Every
step counts
Wear a step counter throughout the day to count how many steps
you take. Less active people tend to take about 4,000 steps or fewer per day.
Aim to do 250 to 1,000 additional steps of brisk walking, until you reach 8,000
to 10,000 steps in a day. 14.
Keep moving all the time
Stretch, walk, march in place, stand and sit as many
times as possible when you're talking on the phone or during TV commercials. 15.
Do your own house and yard work 16.
Create a support network
Tell friends and family about your new goals and
ask for their support and encouragement. Involving others often helps us to keep
our commitments. Consider scheduling telephone reminders from your support network
to help keep you on track. 17.
Know your challenges
List things that keep you from being active and
come up with a solution for each. Recognize that challenges can be overcome. 18.
Use the principles of progressive overload and specificity
Exercise in a way
that makes your muscles work harder than they are accustomed to, but in a gradual
and progressive manner. And understand that you get what you train for, so exercise
according to your desired outcomes.
19. Join a class
Select
an exercise class appropriate for your health status and ability. Check with your
local YMCA, JCC, hospital-based fitness program, city recreation program or health
club to view the course offerings. Visit the local arthritis foundation for a
list of all aquatic and land-based classes designed for those with arthritis conditions.
20. Wear
the right shoes
Foot comfort and support is important for all impact
physical activities. If you have arthritis, diabetes or orthopedic problems, you
can remain physically active with the help of appropriate shoes. 21.
Participate in events
Once you're more physically fit, set a goal to participate
in a charity event. Prepare to walk, run or bike to raise money for a special
cause. Ask a friend to be your exercise and event partner. 22.
If it hurts, don't do it
Work around pain, not through it. 23.
Focus on the major muscle groups in the legs, chest and back 24.
Do balance exercises, as well as strength exercises 25.
Keep a journal
Record activities that have become easier to do in your life,
as well as those that may be more difficult. Instructors can help you progress
and modify exercises, if needed. 26.
Make your car work for you
Park at the outer edges of the grocery store parking
lot, rather than looking for the space closest to the door. Walk up the first
flight of stairs in a high-rise, rather than waiting for the elevator. Add another
floor every week. Walk to the grocery store or other services when possible. 27.
Reach up
Take items from the highest shelf you can reach in the kitchen
and wash them. Do a different cupboard each week. 28.
Follow a well-rounded program
Include all five components of a successful
program: warm-up, flexibility, cardio, resistance and cooldown. 29.
Reward yourself
Once you've reached your goal, treat yourself to something
that reminds you what a good job you've done and encourages you to continue. Make
it something that feeds your spirit, but is not necessarily food or an expensive
purchase.
Disclaimer:
This handout is not intended to replace
a one-on-one relationship with a qualified healthcare professional and is not
intended as medical advice. It is intended as a sharing of knowledge and information
from research. The ICAA encourages you to make your own health and business decisions
based upon your research and in partnership with a qualified professional. | 
