The Essential Guide to Exercising as We Age: Three Key Principles
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To many, I might be considered “late elderly.” However, I find the term “late” implies a finality, and “elderly” suggests frailty. As I approach my 77th birthday, I can confidently say that I am neither.
I engage in regular exercise to enhance my health, strength, and balance. Additionally, staying active allows me to connect with others, which is particularly valuable as we age.
In January 2022, I underwent open-heart surgery. While my heart was healthy, my arteries required attention. Three months post-surgery, I joined a cardiac rehabilitation program that resembled a gym setup, where participants exercised individually while monitored by heart-rate devices.
During one session, I performed a core-strengthening exercise on a stability ball, as depicted above. Suddenly, a young physical therapist approached, concerned about my balance, and demonstrated a “safer” alternative without the ball. Out of curiosity, I complied with her suggestion, though I didn’t disclose that my chosen exercise, which she deemed risky, was actually beneficial for improving balance.
It’s easy to adopt external labels, such as “late elderly,” and let them shape our identity. I refuse to let others' perceptions dictate my reality.
What are your thoughts?
What do you seek from exercise as you age? Two friends shared their aspirations:
> “I want to be fit enough to hike or bike whenever the opportunity arises, unlike many of my friends who have become sedentary.”
> “I aim to remain active enough to play tennis well into my eighties, while avoiding the discomfort that comes with a declining body.”
My goal is to meet or surpass the CDC's recommended exercise guidelines for individuals over 65, which include aerobic, strength-building, and balance-enhancing activities. Additionally, I strive to maintain a good range of motion in my joints and muscles.
What are your fitness objectives?
This narrative is for those who find it challenging to initiate or sustain an exercise routine as they age. It focuses on mindsets, body awareness, and the use of technology.
Disclaimer: This article offers educational insights based solely on personal experiences. It is not a substitute for professional medical advice. Always consult your healthcare provider before beginning any exercise program.
Embrace the Mindsets and Beliefs Essential for Exercise
Can you rise from a chair without the use of your hands, or transition from kneeling to standing using just your feet? Are you capable of balancing on one foot for ten seconds without support? Do you believe you can learn to perform any of these tasks you currently struggle with?
The National Institute on Aging (NIA) identifies a prevalent misconception: “older adults can’t learn new skills.” This belief can dampen motivation to engage in physical activities and reflects a fixed mindset regarding the acquisition of new abilities.
Your mindset is adjustable; it is not a permanent state.
In 1980, at the age of 34, I joined a Korean Karate studio, struggling to balance on one foot. Prior to karate, my exercise routine consisted mainly of walking during lunch breaks or occasional softball games. It took years of practice in karate before I developed an awareness of my body's position in space.
Despite initial difficulties, I persisted and improved my proprioception or bodily awareness. Who would have guessed I could learn karate? Now, I even teach it.
Unbeknownst to me at the time, my determination exemplified a growth mindset, which I will discuss further.
In the journal Innovation in Aging, Marquet et al. posed the question:
> “Do older adults’ growth mindsets predict their willingness to engage in preventative health behaviors?”
For individuals with a growth mindset, abilities can evolve through effort and practice.
The researchers concluded (paraphrased):
> “Believing that abilities are malleable enhances the perceived advantages of health behaviors among older adults. This perception subsequently boosts their intention to adopt healthy habits. Moreover, the stronger their intentions, the younger they feel subjectively.”
The following illustration presents my interpretation of their research as it pertains to exercise.
What Qualifies as Exercise?
In the article Mind-Set Matters, Exercise and the Placebo, Crum and Langer examined how perceptions of what constitutes “exercise” influence health outcomes.
Their research focused on women employed in hotel housekeeping. These women did not recognize their work as exercise, yet their activities were sufficient to meet the national guidelines for an active lifestyle.
The researchers divided participants into two groups: an informed group and a control group. Only the informed group was made aware that their tasks counted as exercise, along with the calories burned for each activity.
After four weeks, the researchers reconvened with participants. While behaviors at home and work remained unchanged, the informed group felt they had exercised more. Compared to the control group, the informed group experienced weight loss, lower blood pressure, and reduced body fat.
The researchers concluded that “exercise impacts health partly through the placebo effect,” meaning that recognizing an activity as exercise enhances its health benefits.
Key Takeaway
The notion that older adults cannot learn new skills is a myth. Understanding that you can learn new things empowers you to embrace the benefits of exercise.
Current activities might already qualify as exercise, even if unrecognized. Acknowledging them as exercise increases their health advantages.
Cultivate Body Awareness for Safe Exercise
Another widespread belief is that “older adults should take it easy to avoid injuries.” Developing body awareness is a significant advantage of exercising; it helps you learn how to move correctly, reducing the risk of injury or exacerbating existing physical issues.
A knowledgeable trainer can provide guidance to enhance your body awareness during workouts, identifying specific muscles to engage. Over time, you become familiar with your muscles.
Occasionally, trainers might say “no pain, no gain” when urging quicker muscle development. If you hear this, inquire whether they have experience working with older adults.
Experiencing muscle fatigue during exercise is normal. However, if you feel pain, it’s essential to stop and proceed at your own pace. Personally, I prefer a slow and mindful approach.
Physical issues are common among older adults, and skilled trainers will adapt exercises accordingly and support recovery. These trainers may have degrees in physical education or certifications like ACE.
When I began karate, I developed my body awareness, which was crucial for preventing injuries during sparring or self-defense practice. Accidental injuries to myself or others are not desirable.
Years later, I started taking Tai Chi classes, which further deepened my body awareness. In regular walking, the lead foot strikes the ground with weight on the heel, whereas in Tai Chi walking, you relax the back knee and hip, allowing the lead foot to touch down without weight before shifting forward.
Most participants in my Tai Chi class are older adults. Our instructor offers alternative methods for transitioning between positions, accommodating those who might risk injury during complex movements like 360-degree turns.
Nurturing body awareness allows me to find personal adaptations, both in karate and when addressing any physical concerns, such as an inflamed thumb joint.
Key Takeaway
Fostering body awareness is vital. It helps you concentrate on specific muscles during exercise, protecting you and others from injuries or aggravating existing conditions.
Consider working with a physical trainer or taking Tai Chi classes for assistance.
Monitor Heart Rate to Track Progress
Heart-rate monitors are valuable tools for ensuring your workouts align with your performance and safety goals.
Following my heart surgery in January 2022, I needed a reliable method to monitor my heart rate due to concerns about overexertion. While my fitness tracker effectively counted steps, it fell short in tracking heartbeats.
In a 2019 study published in Cardiovascular Diagnosis and Therapy, Pasadyn et al. found that “wrist-worn devices are less accurate than chest straps.”
Last year, I purchased a Polar chest strap and compared its readings with my fitness tracker, confirming the study's findings. A recent Consumer Reports issue suggested that some wrist-worn devices may now offer sufficient accuracy.
Using the Polar Chest Strap and Adapting Its App
I was surprised to find that my cross-trainer, treadmill, and recumbent bike all displayed readings from the Polar heart rate monitor.
The Polar app on my iPhone shows my heart rate and color-coded bars indicating whether I’m in the low, moderate, or vigorous activity zones.
I utilized formulas from a CDC site to calculate my heart rate zones. Before participating in cardiac rehabilitation sessions, I aimed to remain in the low-activity zone. During rehab, I discovered it was safe to exercise in higher zones. My current goal is to aim for the moderate-activity zone.
The image below illustrates an exercise session from my Polar Flow app, showcasing my heart rate zones.
After exercising, the results panel indicates the amount of time spent in each zone. This feature is quite useful; during karate or physical training, I can place my iPhone at a distance and simply glance at the color to determine my zone. If I find myself in the vigorous zone for too long, I slow down.
One issue arose: the Polar app did not allow me to customize my exercise zones according to the color scheme. The only way to align the colors with my exercise zones was to tell the app that I was 11 years younger—perhaps reflecting my “subjective age.”
To perform a rough check on your heart rate zones, remember that it’s challenging to talk while in the vigorous zone. I was unaware that singing becomes difficult in the moderate-intensity zone. After reading about it, I immediately hopped on my cross-trainer and elevated my heart rate to 100 beats per minute. I could sing briefly until I realized it was not enjoyable.
You might consider assessing your heart rate zones by gauging your ability to sing or speak while exercising. Nonetheless, I recommend a technological approach for accuracy.
Key Takeaway
If you require precise heart rate measurements, opt for a chest strap. Stay updated with recent reviews of wrist-worn devices.
Choose to Exercise for Healthy Aging
This article outlined three vital aspects to assist you in maintaining an exercise routine as you age.
The first two focus on adopting essential mindsets and developing body awareness, which hinge on the mind-body connection. The third aspect involves utilizing heart rate monitors for technological support.
Exercising is crucial for promoting healthy aging.
Author Acknowledgements
I extend my gratitude to my physical trainer, Sheila Weingard, for ten years of insightful discussions and for helping me maintain my fitness. My karate class also appreciates her guidance through the knowledge and exercises I’ve shared. I also thank Claire Kurs for her editing suggestions.
My previous article explored the role of exercise in recovering from open-heart surgery.
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<h2>How I Recovered From an Open-Heart Surgery</h2>
<div><h3>Here’s what I recommend for living well beyond heart surgery</h3></div>
<div><p>medium.com</p></div>
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Links to my Medium articles, covering topics from satire and psychology to exercise and health, can be found in this active mind map.