Stay active in old age: tips for seniors to build a regular exercise routine | Health

“If you want to be cognitively active, it is so important to be physically active,” said Dr. Amy Eyler, professor of public health at Washington University in St. Louis. “There is such a strong connection between these two behaviors.”

Why do you make practice part of my routine?

First, regular training helps the bone density and muscle strength. It also lowers the risk of heart disease and certain types of cancer. In older people, regular training helps to maintain strength and balance and enable them to live independently. Studies also indicate that the immune system can get bumping physical activity. There is also a psychological component. The successful completion of a daily exercise can improve the mood and feeling of complacency.

How to start

It can be difficult for some to regularly do physical activity. The motivation to move in motion is different for everyone. At first you need an external motivation – I would like to be able to play with my grandchildren or drive the car on – until you see results and change motivation into internal changes, said Eyler.

“If you set a goal, you should ask yourself on a scale of 1 to 100. How sure am I that I can do that?” Eyler explained. “It must be 90% or you won't do it. Many people set these goals too high and then fail. “

Build your goals

“Just go whenever you can,” said Eyler. “You can run anywhere for 10 minutes – inside, at work, at home.” And when you try to encourage others, look for positive reasons instead of nagging yourself. “To say to someone that he is more independent when he takes up his blood pressure medicine is better than – take your blood pressure medicine,” she said.

Here are some tips on how to start – and how to stay – from three fitness rats between 77 and 86 years. All three train with Dr. Irv Rubenstein, a exercise scientist who runs the fitness in Nashville, Tennessee.

“I always hated a gym”

The 77 -year -old Kathryn Dettwiller was brought to training 34 years ago by her husband. “I always hated a gym,” she said. “I always hated to get on the floor.” She trains twice a week in a gym with a trainer what she said, gives her additional discipline and motivation.

“The exterior has become inside because I realize that I need it,” she said. She warned beginners to expect some setbacks – slight injuries – and not to be discouraged. “Try it out as soon as your body plays on you,” she said. “It's like a game with a whack-a-mole. Once your leg hurts when it is your back next time. “

“It added to his life structure”

Rick Bolsom, 82, enjoys the structure of a trainer. In his case, his wife started him almost two decades ago and he has a triple routine a week. “I continued because I felt like I felt better,” he said. “The key for me was likely to do it with a trainer. The structure really helped me to continue with it. Now it's only part of my life.”

“I couldn't imagine leaving it,” he added. “I train as energetically as 15, 18 years ago. It turned out that it was the clever thing. “Bolsom also added the social aspect for training in a gym or studio. “I retired a few years ago. They miss connectivity with people. “

“Flattering will bring you everywhere”

Dr. Grover Smith, a retired radiologist, is 86 and is still strong. He partially leads this to regular training in a gym, three times a week, a habit that he only started at the age of 74 and retired. He was persuaded to go to his cardiologist after several visits.

He said he was after the fourth time that his cardiologist suggested it even though he had no specific heart problems. His plan was to appease the cardiologist, and that would be. That was more than a decade ago. “Medicine was basically my life and it was very time -consuming,” said Smith. “Sometimes it took seven days a week and I had no time for many other things.”

It not only fits, but now it is also flattered. He tells the story about a recent visit to a doctor who told him after looking at his charts: “Dr. Smith, you look 15 years younger than your age. “Smith laughed when he added the punch line. “I would have told her that she should have her eyes examined – except that she was an ophthalmologist,” he joked.