By Debora Katz
We all know that exercise is good for us. The old saying, “Use it or lose it,” is very real. Not everyone can follow a standard exercise program. The idea of an individualized exercise routine just makes sense (Müllers, Taubert, & Müller, 2019). If your primary care provider does not offer guidance, you can develop your own plan and ask for it to be reviewed. Ask, “Will this be safe for me?” With any program, a goal is considered, and a timeline can be a great motivator.
As we get older, our muscle mass declines, which slows our metabolisms, making it easier to gain weight. Many studies show a beneficial relationship between exercise and mental health, including the slowing of dementia and effective treatment for depression and anxiety. Prevention is key.
What do you enjoy doing? How about joining a sports team or a dance group? Walking is recommended as the best overall exercise. Walk for thirty minutes a day for five days a week. Try walking during your lunch break. An additional hour of intense aerobic exercise on the weekend is recommended by the Centers for Disease Control and Prevention. School-age children and adolescents should aim for an hour of moderate to high aerobic activity daily.
Open your front door and walk as far as you dare, then turn around and walk back. Try walking a little farther or faster the next day. Once you start walking, maybe a friend, family member, or neighbor will join you. (At a six-foot distance, of course.) You could help improve someone else’s life while improving your own. Use a Fitbit or a two-dollar pedometer to count your steps and try to beat yesterday’s numbers. Write the number of steps recorded each night on your calendar. Be proud of your progress and show your numbers to your Care Provider. When the weather makes it difficult to walk outside, exercise videos are free on YouTube and are fun.
Your reward is a body that is better able to support you and the ones you love. Your bonus is a mind that is clearer of thought, with increased feel-good natural chemicals. Getting high on life is not just a silly saying; it is possible to feel good.
Debora Katz BSN RN, native of Adams County and nurse for more than thirty years, offers information and inspiration for healthy living. Debora currently works in the community as a case manager and has years of experience in the hospital at bedside and as a superviso