“Movement is medicine for creating change in a person’s physical, emotional, and mental states.”–Carol Welch
Let’s get Ready to Move! 🏃♀️
By the time you read this, I will be close to one week out from running (ok, jogging, “slogging”, whatever you want to call it) the Marshall University Half-Marathon. This annual community event motivates and inspires hundreds of locals and nonlocals to train, improve their current fitness level, and participate in the 5K, the half-, or the full-marathon distance. Plus, it brings together a whole host of volunteers who support participants along the way.
Each year that I’ve participated, I hear numerous stories about those who haven’t trained for MUM, still participate, and do well. My hats off to them; I appreciate that they can do that. However, I find the training, and the build-up to the event, are part of the excitement and joy of the journey that includes completing the event.
Giving meaning and purpose to Exercise through signing up ✍️
It typically takes weeks, or even months, of deliberation before I decide to sign up for a running event–even an annual event such as the MUM. Therefore, once I make the decision to pay the entry fee for an event, I am fully committed to a training plan. This is not because I have any desire to place or set records, but because signing up for an event is the extra motivation that gives meaning and purpose to my exercise. Plus, it keeps me simultaneously excited and nervous in a good way.
Exercise at any age! 👵🏼
Still, I have those who ask me if running is still safe for someone at “my age.” News alert! There is no milestone-age at which you should cut-off exercise. In fact, exercise and/or movement can, and probably should, be embraced across all ages, including those of us in the AARP years, which is anyone over the age of 50. That said, you do have to manage your expectations, but movement and/or structured exercise can be a healthy part of the “golden years.”
That said, of course, if you have had an injury or have certain health conditions, you must respect your body’s limits and boundaries, but it doesn’t mean you give up on exercise and/or purposeful movement forever. By working with a healthcare professional, you can find ways to adapt, modify, and/or create your own exercise plan that fits your body’s unique needs.
Tips for moving through those senior years 🚶🏿♂️
Here are some key tips and pointers I’ve learned along the way, gathered from other senior exercisers, as well as a few I researched, when thinking about exercise/movement in the, a-hem, “senior” years.
- Establish meaningful AND realistic goals appropriate for where your body is now that motivate and excite you. This is why I enjoy signing up for a half-marathon. My mantra is: “Set your own pace, and run your race.” I don’t put pressure on myself that running has to be or look a certain way. No time is too slow, and I can take as many walk breaks as I need. That said, you can approach ANY form of exercise in a similar manner
- Notice your narratives. This is something that I have begun to notice more frequently. Reflect on how you talk/think about age with peers/friends/family AND self. Is there often negative talk and thoughts associated with your current age and/or exercise? Perhaps, you can begin to reframe those thoughts/chatter by leading by example. Furthermore, look to role-models that motivate you to move more. I personally often look at my Dad who still walks or hikes daily anywhere from 2-8 miles per day.
- Find your edge. Whatever form of exercise we choose should challenge us, but not too much. If something changes, and you sense you can do a little bit more, then do so. But if doing a bit more causes serious discomfort, then back off, and try again another time.
- Strength train, stretch, and work on balance through practices such as yoga. The CDC in an article entitled, “Older Adult Activity: An Overview,” states that in addition to cardiovascular exercise, such as jogging and walking, older adults also need to strength train and work on balance. In fact, AARP offers a 10-minute, strength-training video that can be completed daily, seated or standing.
- Manage your sleep and nutrition: There is a reason these two are often spoken/written about due to the fact both contribute positively, or negatively, towards your own health. That said, one bad night’s sleep, one indulgent meal, or a day of eating very little, will not necessarily impact your overall health; however, consistently not getting enough sleep and not consuming proper nutrition will gradually, and negatively, begin to impact your physical and mental well-being.
- Find your support or pave your own way. There’s no one right fitness plan that works for everyone. Find the type of movement/exercise that best suits your body and motivates you, which may mean exercising with a group, a friend, or at a club. That said, don’t be afraid to go it alone either and share the experience with others later.
- Exercise can be therapy. Personally, I know my mental health greatly benefits from movement. The National Institutes of Health, The Mayo Clinic, Mount Sinai, and numerous other institutions all point to the fact that exercise is a mood and mental health booster.
- Tune in to your body’s needs with honesty and integrity. If you’re sick, tired, and/or run down, then maybe a day or two of rest may be what you need. If a joint, such as knee, elbow, wrist, or ankle begins to feel irritated. Be curious about it. Are you pushing a certain exercise too hard, too often? Or, are you not moving enough? Learning to listen to the signals our bodies send us is an important part of the exercise/movement journey.
movement is medicine! 💊
When it comes to movement, no matter your age, focus on the positives of the experience–whether it is spending time with friends, benefiting your mental health, or feeling more overall strength, steadiness, and/or energy. To be sure, it is often hard to get started, but it is often that feeling of accomplishment you have afterwards that can keep you going. Finally, for those in the official AARP years, keep in mind, “older” doesn’t have to mean sitting on the sidelines. Becoming and staying active, however you define it, truly is medicine for imbuing well-being: socially, mentally, and emotionally.
Steph Simply 