Wait a second, who exactly falls in the category of being a “Senior”?

In my early 30’s I was asked if the pictures of my children at my workstation were my grandchildren. Fair enough, I was terribly run down then working salaried hours in heatlh care admin and was quite sick with a pneumonia for several weeks. Never took a day off and lacked boundaries. Ran a few too many programs volunteering and felt guilty for saying “no”. My weight soared to 300 pounds, and I was miserably uncomfortable. What does this have to do with being a Senior? Well, that was my field of passion: Senior Care – and children. Never could decide which. I spent my life serving and caring for both of those precious age groups and loved it. But my own needs were set aside in all that going and doing and serving. This continued for a while until I became aware that my own future might be a negative outcome created by the sedentary role behind a desk, high stress workload and other life stressors. I took a big risk and left. Then began a more active lifestyle and now I have a much greater desire to help not just seniors, but us middle agers as well to get more active and prevent some of the age-related decline that we can by some lifestyle changes. And, even if we are in the decline process, the good news is…we can do something about it.

What can we do about age related decline?

As I approach the official first discount eligibility bracket in the next few years, I’ve become more aware of the importance to not just exercise and eat right, but how important it is to strengthen this human machine. Often times I was taught that the best exercise for you is the one that you will commit to. While this is very true, my favorite exercise(s) aren’t necessarily the ones that will strengthen me optimally for the quality of life I desire. The science-based research is consistently reporting that weight bearing exercise is favorable for our bone and muscle health. Because of my history helping people after surgeries, cardiovascular events, cancer and many other diseases, it always intrigued me how strong people become when they would incorporate some physical exercise and sometimes for the first time in their lives because they were only motivated to get out of the nursing home as fast as possible and physical therapy was their ticket out, but nevertheless it worked! Whether they continued or not and had a one way or return ticket was up to them, but it had an almost immediate effect on their health – for the better. Those who had been strengthening themselves prior to these events (knowing of the event to come or not) were often able to remain independent for the long term. Quite frankly, there aren’t many people who want to be helped to the toilet, fed or bathed. Although we cannot control all disease and need for assistance, we can do our part to build strength to maintain as much independence as possible for our lives. Nursing Homes, Assisted Livings, Home Care agencies all have their place and are needed. There are many wonderful organizations and programs for helping in the aging process and I’ve worked in the full continuum of care, but it is the quality of life – no matter the residence – that we really want to enjoy. If we spend too much time being sedentary and fail to strengthen these miraculous human bodies, we can fall victim to so many things (and a fall in our later years can be devastating).

Sometimes there are obstacles that hold us back from being more active. Not everyone can or should leave their job as that brings another kind of stress. And not everyone is able to go to the gym (or wants to) for increasing strength. We have busy lives, other demands and priorities, time restrictions, lack of motivation and a belief that we will get to it eventually. I hope we get to it sooner than later.

Where do I begin?

There is so much chatter online and so much social media confusion. It can truly be overwhelming. If you’ve arrived here and have come across my philosophy “slow is the way to go” – I mean that. The picture of the sea tortoise says it all for me. Why? That works for me when implementing changes. Trying it the fast way is doable sometimes, but it doesn’t hold up in the long run for me personally. The turtles /tortoises live long but move slow (and sometimes kick up the speed when needed). Sometimes the first step in beginning to make exercise a priority might be the following ideas:

• research some videos that sound interesting to you and just watch without expectation to do them unless you want to
• go for a walk in nature free of expectations – just to enjoy
• try putting on a pair of workout shoes and walk around the home – inside or outside and just enjoy how it feels
• Don’t have a good pair of shoes? Treat yourself to new shoes – or a new workout outfit!
• do chair / sitting exercises
• practice balancing exercises and have something nearby that is sturdy to hold onto as needed
• Do simple stretches and breathing exercises
• try something for 2 minutes and stop
• add 1 minute the next time if you walked 2 minutes on day one and did this for 30 days, you’d be up to 30 minutes a day in one month.
• dance to music
• use household items for weights (like canned goods) – start small
• do wall or counter push-ups instead of floor push ups
• check out a book or article on gentle movements
• focus on posture and going slow to begin with
• resistance bands can be used at home or on the go for some strengthening.
• body weight is weight bearing exercise – you don’t have to purchase equipment
• Type “senior exercises” or “beginner exercises” or “balance and strength exercises” into your browser in YouTube or google.
• You can do a workout for a few minutes and stop
• Remember something is better than nothing

*make sure to verify with your medical professional before beginning*

Sometimes we need a coach

Sometimes we just need the extra support, encouragement, accountability…and that’s not a sign of weakness. We all have different goals and choosing a coach / professional for your need is a very personal decision. Some people do better with a tough coach and some with more gentle approach. If you are looking for someone to align with your goals, just know that you can interview them too. It’s important to ask your questions and see how the fit is or isn’t right for you.

It is not a one size fits all approach in my coaching practice. We are all unique and what works for one person may not work for another.

If you are interested in contacting me, please reach out to me and I’d be happy to answer any questions you may have.

Please feel free to leave a comment and share things that have worked for you (whether or not you are a senior in all its varied categories:).

Blessings on your health journey!

~Chelsea