Staying Fit 101
Incorporating Fitness into Home or Work Routines Made Easy
Maintaining a good level of physical fitness harvests a multitude of rewards. Daily physical activity improves health and emotional well-being, reduces stress, strengthens the heart and lungs, increases energy levels and can provide a person with a positive outlook on life.
According information provided at The Healthy Unit (Public Health Agency of Canada), 60% of older adults are inactive. Information on their web site also states that inactivity is as harmful to a person's health as smoking.
Age is No Excuse
It doesn't matter whether a person is in his forties or in his eighties, it's never too late to get fit. Feeling better and living longer depends on healthy eating habits and staying active. Lifelong benefits are numerous, but for those adults in their senior years, getting active can reduce arthritis, pain, anxiety and depression.
Like a healthy diet, overall fitness includes several factors such as:
- Endurance activities including walking, swimming or biking.
- Strengthening exercises to build muscle tissue and reduce age-related muscle loss.
- Stretching exercises to stay limber and flexible.
- Balance exercises to maintain good balance.
Before starting any exercise program speak to the family doctor. This is highly recommended so that if the body does have some limitations, there's no chance of inflicting damage.
Creative Exercises
These exercises can only be done only with a wooden chair in good condition that has solid arms and four legs securely on the floor positioned on carpeting so that it can not move.
- When time at the computer desk is spent reading (or watching television), pull the chair out to a comfortable distance. Place both feet flat on the floor and while keeping the back straight, use only the arms to slowly lift the body until the elbows are straightened. Hold that position as long as possible, then slowly lower the body back to the chair. Repeat this exercise as frequently as possible when spending “reading time” at the computer. This will benefit the forearms, upper arms and shoulders.
- At the desk, position the chair at an angle to free up leg space. Keep the back straight with both feet on the floor. Lift one leg off the floor about 10 cm (4”). Slowly straighten the the leg to about a 140 degree angle. Hold that position. Then raise the leg higher and hold as long as possible then slowly release. Use your arms to help alleviate any unnecessary pressure on the lower back. This move will work out the quadriceps, calves and the tibialis anterior muscle.
- Using the chair leg lift exercise, do the same only this time, firmly hold onto the arms of the chair and lift both legs simultaneously. Repeat as mentioned above. This time, not only are the legs getting a workout, but so are the abs, arms and shoulders.
- While preparing a meal or hand washing dishes, stand erect. Choose one leg and bend the knee back until there is a 90 degree angle. Then using the upper part of that leg lift up until the gluts feel tight. Remember to keep the back straight by bending slightly forward from the hips in order to alleviate any strain on the lower back. Hold for 10 seconds and slowly release. Repeat as many times as the comfort level permits, remembering to alternate legs.
Getting fit can be done anytime and in almost any place. Office or home exercises can be done with ease. Be creative and have fun working out!
Further Reading for Good Health:
Eating Weeds Improves Nutrition and Provides Many Health Benefits
Canada's Physical Activity Guide (CPAG)
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