Is “Use It or Lose It” a cliché, or is it a basic truth to guide our passage through each era of our lives? Our bodies are meant to move. To stop moving means to eventually become frail and able to do less; we become dis-abled. The list of the benefits of activity is long and it is increasing as research validates the extreme importance of continuing to move daily and in a variety of ways. One of our tendencies as we age is to engage in simpler activities. Sometimes we leave behind the activities that require agility: skiing, tennis, dancing, hiking. What is the cost? What happens when our reflexes cease to be challenged? They cease to react and we progressively lose our balance and agility.
What are our options? When past activities lose their appeal, elicit pain or seem risky, we can explore new activities that evoke similar reflexes and feel comfortable and safe. We can walk on uneven surfaces, gravel or dirt; dance; or take exercise classes that offer a variety and speed of movement. Try varying the speed of exercise equipment while keeping the workload constant, to maintain your ability to move quickly when you need to. Dance when the music moves you.
Exercise, in the presence of age-related changes, sometimes requires specific attention. Certain types of strength training are helpful for arthritis; impact forces are vital for osteoporosis prevention; specific flexibility training is instrumental for prevention of certain joint problems and for maintaining a strong gait. Balance and agility can be gained in safe and effective ways. Variety in activity carries similar benefits to placing a variety of colors on your plate. Eat different vegetables and fruits and you will gain the range of
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nutrients that support your vital functions. Varying your activity stimulates and strengthens your ability to function overall and perform different tasks and activities. As we age from one decade to the next, our needs for activity change. How can we choose movement that encourages improvement and discourages injury and joint stress? First, pay attention to your body. If an activity causes pain, choose an alternate activity. Second, choose proper guidance. Over time, we accumulate scar tissue and lose articular cartilage on the joints (arthritis). For some of us, bones weaken and we develop osteoporosis. Others may develop some cardiac insufficiency. Some of us gallop into our 70s and 80s and have no pain and minimal obstacles (the lucky few). For the rest of us, trained fitness professionals can offer the needed guidance. They can alter an exercise to adapt it to your body. They can ask you the right questions and listen carefully to your needs and your experience during exercise: "What helps? What hurts?" They are trained to listen and to adapt to your needs, and to offer creative exercise options for each individual.
You need not guess, or go it alone, when it comes to lifelong physical activity. Use your resources. In addition to fitness professionals, reliable health information can be found in university health letters and several Web sites. In addition, Miriam Nelson, a researcher on exercise and the older adult at Tufts University, has written books on strength training as it relates to arthritis, bone health, weight control and women’s health. Vary your activities and find new ones. We have more possibilities in health, fitness and joy than we can imagine. Combine play with purpose and enjoy the journey. Commit to yourself and enjoy life, starting today.
