In previous blogs I shared about the Callanetics routine that I do at least 5 days a week – shooting for 6.
And during a nagging joint pain period of time, (also a time when I had slacked on the Callanetics), I added the special exercises from a Thai massage person who was helping identify some muscles that had gotten “lazy”. They really helped.
And then recently I added a few focused muscle stretch and strength-building movements aimed at helping the body move if you are older and sitting in front of a computer way too much. Guilty, as charged.
But how much physical activity is enough? And is pickleball twice a week enough? Can I just rest on my laurels after those? Or what about when I miss it two weeks in a row – is it good to jump back in full bore? Am I hurting my muscle building by pushing through soreness? Do I need to do more intense work than just the Callanetics daily? What if I can’t move body parts like they demonstrate on the videos?
How many questions can I ask? Lots – trust me. When I wrote the blog titled Aging: The Ultimate Endurance Sport – Candy McCune — I was nodding “yes, yes, yes” all the way through it. The 78 year old author of that catchy title was an ironman at age 68 with an abdominal aortic aneurysm stent. He was still training over a decade later.
OK, I don’t have that kind of commitment – just want to feel good, have no pain, and have enough energy to move through my day well. But I don’t want to be unrealistic. Or damaging to my body.
There are lots of good routines and activities out there – and we have to tailor them to both our body’s needs and our goals given our level of commitment to physical activity. Yes, I used that ugly word “commitment”. One thing that is consistent in the advice out there is that our activity, whatever we choose, needs to be done consistently. Move it or lose it rings true.
Could we substitute the word “regular”? Yes, an article from the CDC website was appropriately titled “How much physical activity do older adults need?” If you are anywhere near my age, and probably anyone over 65, you would need to pay attention as well. We are asking that question as we plan out our next “resting” activity.
The article explained that as an older adult, regular physical activity is one of the most important things you can do for your health. It can not only prevent or delay many health problems that come with age, it also grows muscles stronger so you can keep doing your day-to-day activities without becoming dependent on others.
Now THERE is a goal I can wholeheartedly support.
So, take a gander at their recommendations for adults aged 65 and older:
- At least 150 minutes a week (for example, 30 minutes a day, 5 days a week) of moderate-intensity activity such as brisk walking. Or they need 75 minutes a week of vigorous-intensity activity such as hiking, jogging, or running.
- At least 2 days a week of activities that strengthen muscles.
- Plus activities to improve balance, such as standing on one foot.
If you would like more specifics, the article gives 3 sample weekly schedules that could meet the physical activity recommendations — How much physical activity do older adults need? | Physical Activity | CDC
I’m hearing some “I already do enough” excuses rolling around in our heads (yes, me, too). If you think this is true – power to you! But just to maybe do some truth-checking work, try answering these questions (my answers are in italics):
- What physical routine(s) did you do every single day toward improving your health/aging game?
- OK – 6 days Callanetics and 7 days the extra exercises I added for strengthening joint muscles
- What is the most strenuous, muscle-building activity you did –and how many days of the week did you repeat that activity?
- Pickleball, twice a week for at least 1.5 hours – besides, it’s FUN!
- What foods/drinks did you consume that were healthy or good for your body (yes, you know which ones these are, and are not)?
- Daily Youngevity foundational minerals & vitamins, eating gluten-free & mostly dairy-free – and pretending sugar is a major food supplement (aaarrrggghhh)
- How many times over the week did you “cheat” ? (i.e. consume non-healthy foods/drinks)
- Ooops! Already gave it away with the sugar comment, right?
- What did you consume in the vitamins/minerals/supplements category – daily?
- Yep, shared it above – supplements I drink and capsules I consume with meals – daily.
- Can you identify a daily activity that improved your outlook, spiritual mindset or journey?
- Finally, an easy one that I love to do first thing in the morning — my quiet time with the Lord and His Word
How did you do? Is it a reckoning time? Or are you patting yourself on the back?
Hopefully, as it did for me, it made me a bit more committed to being sure I am doing the right kind of exercises – have a little research on my “to do” list now. And yes, accountability is creeping into my awareness at least for the next several weeks!
Praying this was a good “mover” into action for you, too!
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