PRIME TIME
April 2017
Spring Into Shape Safely As
Winter Ends And Spring Begins
By Barb Armijo
W
hen the weather gets warmer
and the winds have calmed
down, many people are
tempted to save money and time by
canceling the gym membership, instead
putting on running or walking shoes,
and hitting the outdoors more regularly
for exercise. However, experts suggest a
mixed routine is the best fitness program
for all ages.
“Transitioning from winter to spring
is a topic you don’t hear about too
much, but it should be discussed at any
age so that people start thinking about
being safe and healthy when they start a
new exercise or wellness program,” said
George Fraser, owner of Fit ‘n Fifty,
designed for members 50 years of age
and older.
Fraser and his wife, Pat, are physical
therapists, helping people recover from
illness and injury safely, and educating
people about taking preventive
measures to stay fit as they age.
George Fraser emphasizes the
importance of a well-rounded regimen
that involves both indoor and outdoor
exercise, balance and strength exercises,
and classes at a fitness center.
Below are some tips and reminders
from the U.S. Department of Veterans
Affairs’ Geriatric Research, Education
and Clinical Center on safe ways to
implement a well-rounded health
routine:
• Wear shoes with rubber grips to
prevent falls in slick weather conditions.
• Wear sunscreen.
• Remember to warm up before
exercise, and cool down and stretch
after any exercise activity to lower risk
for injury and to keep you motivated to
continue.
• Drink water to stay hydrated.
• Set an exercise goal, aiming for
2.5 hours each week of moderate to
vigorous activity for cardiovascular
fitness and resistance (strengthening)
exercise.
• Make increasing physical activity
part of a daily routine.
• Eat better while eating less. Make
every calorie count by including
nutrient-rich foods: whole grains, lean
protein, low-fat or non-fat dairy, healthy
fats, and plenty of fruits and vegetables.
• Aim for three servings of low-fat
or non-fat milk or yogurt each day
for bone strengthening calcium and
vitamin D.
Marianne Shaughnessy, associate
director for Education/Evaluation
at the GRECC says older adults can
reap consistent health benefits and
avoid illness by keeping on the move:
“Exercise’s proven benefits—lower
blood pressure and blood glucose;
imp roved sleep and mood; less fatigue,
joint pain and constipation, and better
weight control—are good reasons
for older Americans to keep
moving during colder months.”
In addition to the above,
seniors should be especially
mindful of fall prevention.
Falls are one of the most
common injuries for seniors,
and learning to prevent them
will help in everyday quality of
life and also in starting a safe
exercise regime, George Fraser
says.
He offers these tips for
decreasing the likelihood of a
fall:
• Walk at the mall. Climate
control and even surfaces make
mall walking a great way to
stay in shape.
• Take the stairs. Stair
climbing exercises the same
muscles necessary for keeping
your balance while rising from
a chair, so it is important to
keep these muscles strong.
• Get an exercise “buddy.” The
support – both mental and physical - is
helpful for staying on track, even when
you don’t feel like exercising
• Swim. Check into the local YMCA,
community colleges, fitness centers or
gyms.
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