Keeping Fit While Aging

As we start noticing one year after another pass by, we begin having aches and pains that remind us that we are not as young as we used to be. Often these aches and pains interfere with activities that kept us fit and looking good. Running causes our knees to swell and hurt. After lifting weights our back and muscles get sore. As we reach retirement age, we begin to tell ourselves that we are getting too old to do the physical activities we did when we were young and look for comfort sitting and watching TV. Me? No!! Not me. I want to live to be a 100 years old, be as fit as in my 20s, and able to run, squat, and lift weights without pain. Who is with me?

Let’s look at what we are currently doing as we age. It has been proven time and again that eating healthy helps us stay young by keeping inflammation in check, reducing the pain, fighting off diseases, and helping cells regenerate.  Stay away from processed foods, eat a wide variety of fruits and vegetables, get plenty of good complete proteins, avoid GMO foods as much as possible, and drink plenty of water. There is much more to this than can be read in one book or article with the ever changing information from research. However, this blog is going to focus on how we can get and stay fit as we get older.

Let’s get started.

What does it mean ‘to be fit’? It is defined as a state of health and well-being and the ability to perform aspects of sports, occupations and daily exercises through proper nutrition, moderate-vigorous physical exercise, and sufficient rest to allow for sufficient recovery time for the body. For those of us who are older, it is a state of well-being for the mind, spirit and body and the ability to perform daily activities, improve immune system, resist diseases, and enjoy daily life with family and friends. How do we do this without being so exhausted that we fall asleep every time we sit down?

In the words of Dick Van Dyke during an interview about his longevity, “Good genes, and you gotta move. If you don’t move, you die.” George Burns took a brisk walk every day and lived to be 100.

How many remember Jack Lalanne? His daily habits consisted of…

• Lift weights and do strength training 90 minutes
• Swim or run for 30 minutes (aerobic training)
• Eat 10 raw vegetables
• Eat two meals: a late breakfast and an early dinner
• Wake up at 4 am (later in life he woke up at 5 am)

At age 94 Jack was still exercising two hours every day.

Johanna Quaas is a German gymnast. At the age of more than 97 years of age she was still performing in both the floor exercise and parallel bars. You can watch her in a videos on YouTube. She credits naps and a mostly plant-based diet for her success. Johann exercises daily and performs her gymnastics routine at least one hour per day. She said, “My face is old but my heart is young. Maybe the day I stop doing gymnastics is the day I die.” She suggests exercises that seniors can do in bed to get the day started.

Johanna’s Seven Rules to Staying Young

1. 8 hours sleep per night and take a short nap during the day.
2. Don’t overeat or eat junk food. Eat a plant-based diet.
3. Do a light workout in the morning.
4. Do a one-hour workout every day. (gymnastics)
5. Workout your brain every day.
6. Be happy, enjoy life, and laugh often
7. Do stretching and strength training daily.
   • Stretches for arms and legs
   • Leg exercises
   • Shoulder exercises and leg exercises
   • Tummy and leg exercises
   • Thera-Band exercises for the legs
   • Pelvis and hip exercises
   • Thera-Band exercises for the arms and lower back
   • Abdomen, legs, and buttocks exercises

We are not Jack Lalanne or Johanna Quaas but we can learn from them. Get up and move.

Time to start planning.

Below are some suggestions of exercises to help us become fit.

• Calf raises
• Squats
• Resistance band exercises
• Leg extension
• Back leg raises
• Curl ups
• Sit to stand exercises
• Exercises using dumb bells
• Knee raises
• Loop Bands

• Step forward and back with punches
• Row and tap
• Reverse grip row
• Shoulder shrug
• Speed skate pauses
• Shoulder stretch
• Marching
• Cardio blitz
• Chest press with leg extension
• Push and pull
• Squat
• Twist
• Side steps
• Walking 15 to 30 minutes

• Standing Quadriceps Stretch
• Seated Knee to Chest
• Hamstring Stretch
• Soleus Stretch
• Overhead Side Stretch
• Shoulder Stretch
• Tricep Stretch

These are only a few exercises known to help older adults get fit and stay fit. You can create an individual ‘do at home’ plan or in a group with Yoga, Tai Chi, Pilates, or an exercise and meditation class.  It is recommended that seniors exercise at least twice per week. Determine what program will help you be consistent and provide you with the best support. Success lies within each of us. Get up. Get moving. Keep moving. A younger you awaits.

Stay Fit, Stay Strong, Stay Alive