Dare I say it? I think spring is here. At least it is warmer. Nothing really is as motivating as the clean, fresh air that doesn’t sting your lungs. It’s time to get moving.
If you have not been active for a while, start very slowly. It will still have an impact but won’t overstrain your body. Talk to your doctor before venturing out on your own, especially if you have had any cardiac issues or joint replacement.
A short walk while wearing good supportive shoes would be a great start, as would riding a stationary bike. Just be careful getting on and off if you have balance problems.
Exercising with weights is an extremely good way to gain muscle mass and strength, which has the unfortunate tendency to decline as we age. But before you head to a store to buy dumbbells, get some professional help. Schedule time with a personal trainer from a reputable gym or a physical therapist who can put you through the paces. Again, talk to your health care provider about your fitness goals.
The National Institute on Aging has some advice on preventing injuries for older, sedentary adults who are stepping, or pedaling, into the land of physical fitness. Wear comfortable and loose-fitting clothes and supportive shoes. Be sure pant legs are short enough so you don’t trip on them while walking briskly. If shoes are new, wear them around the house to get used to them before hitting the streets.
If walking or biking outside, pay close attention to traffic, the weather — especially if it’s hot — and be extremely mindful of walking on uneven surfaces. Taking a cane can help you with balance in these situations. Wear reflective clothing.
As good as exercise can feel, stop immediately and call your doctor if you have pain or pressure in your chest, neck, shoulder or arm; feel dizzy or nauseated; break out in a cold sweat; or have muscle cramps or severe pain in joints, feet, ankles or legs. The symptoms are not normal and should be addressed. Take a cellphone with you, just in case you need help.
Carol Higgins Taylor, an advocate for seniors and owner of Bryant Street Public Relations in Bangor, can be reached at 4chtaylor@gmail.com.