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Senior Exercise: Part I

By Frederick Corrigan

The male ego has led many a man down the wrong road.

Example: I have done physical labor all of my life, so I don’t need to exercise. Besides, when I get home, I don’t feel like exercising after dinner. I suppose that I could have joined a gym, but how do you walk off the job and go to the gym?

Does this story sound familiar? Well it does to me because it’s true.

I started exercising after I retired. My wife and I joined a gym and we went for about a month. We didn’t receive the assistance from trainers on the proper use of the various exercise machines. We became discouraged and it was summer, so we bought bicycles and started riding.

This produced another set of problems. We lived in a high tourist area and the streets were narrow. This, complicated by rainy days and the coming of winter, ended that exercise program.

We moved to another home and started walking for exercise. This was working, but once again, streets without sidewalks, winter weather and trying to develop a schedule of regularity, were problems.

OK, enough of this ‘outside’ of the home exercise. We decided to look into exercise equipment that we could use in our home. After some serious shopping around, we decided on a recumbent exercise cycle.

This exercise machine allowed us to sit and lean back against the back rest while pedaling through different programs. The machine had programs that increased speeds and resistance while we were pedaling. You could also monitor your heart rate and calories burned. We put the machine in the living room and could watch the news, weather or other TV programs. Exercising in the comfort of your home: how good is that?

At the time that we were doing this exercise program, we were both involved in learning about E-commerce and building a website. This led to serious problems, because we were sitting too much. I ended up with back pain and a serious sciatic nerve inflammation. I couldn’t drive for more than a half hour without severe leg pain.

I began seeing a chiropractor and doing exercises to correct my back pain and the sciatic nerve pain. I tried back rolls when seated on a recliner rocker (without the back roll, the recliner aggravated the sciatic nerve. No wallet in the back pocket, special seat cushion while working on the computer and driving.

All of this went on for more than six months and I was seeing the chiropractor every two weeks. Finally, I stopped using the recumbent exercise cycle and it was summer time, so my wife and I walked outside.

We knew that winter was coming and we couldn’t walk on the slippery streets. The walking was helping the sciatic inflammation and we wanted to continue exercising.

At age 72, what could I do to lose weight and keep my body in reasonable health?

We bought a treadmill and sold the recumbent exercise cycle. The senior exercise program will continue in part II.

Contributor's Note

Exercises included push-ups, but keep stomach touching the floor. This stretches the back muscles and increases arm strength.

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Nicely presented intel, informative.
Weight becomes a problem in mid-life and can prove fatal if that weight continues into senior years, and is much harder if not near impossible to keep under control in later life.

Thank you for visiting and for your comments. It's estimated that a person will put on 2 pounds over the holidays. If we do that each year for 30 years, we're in trouble.
Frederick

The first step to solving a problem is realizing that a problem exists - the crucial thing I think is that you and the missus have the will and intention to exercise, which a lot of people don't. Kudos for not giving up after the debacle with the gym, the tourists, etc.

My wife and I realized a long time ago that working as a team would give each of us more incentive to succeed.
Thank you for visiting, Nick and for your support.
Frederick

I can sympathize! I think having to go to the gym for exercise is difficult, so bringing that activity home is important to assure you stick to it. Walking IS great but as you mention can be difficult in many areas. I would love to move to a warmer climate for this reason alone. I used to live in a neighborhood with sidewalks and just off of a rail trail, it was great.

Thank you for visiting, Christina. Fortunately we live in a senior citizen community, with 15 MPH speed limits,so we can walk and or ride our bikes on good days.
I appreciate your comments.
Frederick

Bringing the activity home doesn't work for a lot of folks. Almost every time I go to a garage sale I see home exercise equipment for sale. I'm lucky enough to live in California where we rarely even get rain, let alone ice and snow, so walking and biking are very popular activities and there are bike lanes everywhere. I stick to the walking because I'm not very good at biking and have no one to do it with. I'd have to build up my biking muscles at the gym before I'd dare attempt the streets.

Thanks for visiting Barbara.
I think that most people fail to realize the importance of team work to help keep them going. Working out in the home is a more successful with a team mate to keep one motivated.
I really appreciate your comments as they add interest to the intel.
Frederick

I enjoyed this article. Why, I am almost 72 also and familiar with the problems you had. I am getting ready to install a new belt on our treadmil. Also have one of the recumbment bikes. Exercise is a must and I have on and off over the years.

Thank you for visiting,Jack.
I appreciate your comments and look forward to our paths crossing many times on Qondio.
Frederick

Good content, real life experiences... Keep up the great work Frederick!... I have found diet (take supplements) to trump exercise for good health... I do work out with my body weight, walk about 2-4 miles per day... I do live in a warm climate though...

Thanks for the visit and the comments, Bruce. Hopefully, some of my real life experences will be of use to others.
Frederick

That`s a lovely story, Frederick. That bike looks just like the recumbent one I used to have. Apparently it`s the best type if you suffer from high blood pressure (probably the sitting position, I`m not sure). Anyway, in my old house I had it in the garage. Trouble is that in the winter it was too cold out there, and in the summer too warm. Well that was my excuse for not using it as much as I should have. Moved house now, not enough room in this garage, so I sold it.

You stated some of the reasons that we exercise in the home. Sometimes, we have to throw out our recliner to make room for the treadmill. Just don't throw out your partner with it.Ha, Ha.
Thanks a million for visiting and for you comments.
Frederick

That's Intel everyone can relate too. I struggle with similar dilemmas, cold weather accompanied by ice and snow. Summers are short in Wyoming so you want to be in shape to enjoy the mountains when you can. I rotate between a tread mill, bow flex and cabin fever. I hope follow your example in my senior years.

You are most kind in your comments, Brock. I would love to visit Wyomimg one of these days and go horseback riding into the mountains.
Thanks for your visit and comments.
Frederick

You are so right, Frederick. Exercise is vital for seniors, as well as for everybody else. The key is to finding a type of exercise and a system that you enjoy. Nobody can maintain an exercise regimen if they do not like the activity. Personally, I have an assortment of things I do -- including Tai Chi, Pilates, aquasize classes, walking, kayaking and sometimes going to the gym to use the equipment.

Thank you for your great comments, June.
You are right, variety does add to the enjoyment and helps us endure.
Frederick

It's not often that a gentleman admits to failings of the male ego!

Thank you for sharing your story of trial and error, I bet it will help a lot of folks who aren't as far down the road as you.

Thank you for your kind comments, Catherine. Does far down the road mean the same as over the hill? Just kidding!
I really appreciate your support.
Frederick

I wonder if possibly you may just need to keep changing what you do for exercise. What about gardening?

Thank you for visiting, Carol.
My wife and I do the yard work including vegetable garden, flower and shrub gardens, pruning and raking in addition to mowing the lawn with a PUSH "No Motor" REEL Lawnmower.
We love the out-of-doors exercise.
Thank you for caring.
Frederick

wow, I admire your comitment to exercise and to try to find what works for you. Its always a struggle but its worth it, especially as we get older. My father is 78 and he is horribly out of shape, I wish I could get him to stick with something. I know I am a yoga instructor and so am biased, but yoga really is an excellent form of exercise you can do at home or in a gym. it helps the back and spine a lot. I would start in a studio so you know you are doing the poses correctly. I have gotten my father to attempt yoga with me and he says he feels great after, even if he can just do the bare minimum. He even bought one of my yoga videos but I still cant get him to stick with it on a regular basis! I also think walking is the best form of exercise but understand its hard in the winter. I hope the treadmill works for you and keep us updated!

Thank you for your kind comments, Eliza. Our senior center has group exercise programs that people like, because it gives them companions to work out with. Maybe your father would respond to friendly competition. I have been seeing more Yoga programs being offered and I think it is another option to a total exercise program.
Part II is on the way.
Frederick

Great intel and I look forward to reading your subsequent posts on this issue. I looked into all of the 'at home' exercise equipment, and found that I could achieve all that these different machines offered, JUST BY DANCING! I put the radio on and have a VERY enjoyable AND effective workout. Give it a try! Also, you will probably cover this later, but DON'T FORGET to ALSO exercise the brain/mind. Keep it as active as the rest of your exercise related lifestyle and enjoy a happier and longer life. HIGH 5!

Thank you for your great comments John. The music and dancing certainly adds enjoyment to the process. We watch Wheel of Fortune and Jeopardy 5 evenings a week and try to be the first to answer. Reading is also part of our daily routine. Qondio is certainly stimulating the thought process as I'm sure it is with many others.
See you on the intel.
Frederick

No doubts other people will follow this intel.
It´s a quite inspiring one for those that pursue the good health!
Tantrika

Thank you for visiting and for you kind comments. Good health is our greatest asset and we shouldn't waste it .
Frederick

Walking...That's the ticket. Aren't there any parks with walk trails over there? Look for indoor places (health spas) that have running tracks in the winter. The trouble with treadmills though is keeping yourself from getting bored.

The area we live in has two miles of streets, so in good weather we try to walk outdoors and smell the roses.
Thanks for your comments, Jim.
Frederick

I'm 80 and began exercising seriously at age 43 while in the Air Force Reserve in order to safely pass the 5BX Program. I ran until age 75 and had to switch to walking due to back surgery.I walked 3 miles today on a snow covered trai. I do take some supplements and work out on a home exercise machine 3 days a week. Enjoyed your article Frederick.

Thank you for your comments, Walt.
Enjoying exercise is important and your program is a good example of what desire can accomplish.
Best wishes.
Frederick

Yes. Your story sounds familiar. And you don't have to be a 'senior' to understand what you've written. Thanks for the share.

THanks for visiting and for your comments, Louie.
Best wishes.
Frederick

Weight is my problem at nearly 66, but I will have to get back into regular walking. We have a large park to walk round. Great intel.

Thank you for your comments , Peter.
Enjoy your walks and take in nature.
Best to you.
Frederick

So many seniors don't consider exercise important. They figure doctors can prescribe pills for their ailments.

Thank you for visiting and for your comments, Angela. I try very hard to stay away from pills, accept for minerals and vitamins.
The old saying,"you snooze, you lose",relates to seniors using their mobility.
Best to you.
Frederick

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