I'm sure that most of you have heard the phrase "use it or lose it" before. Well just yesterday I found out how true this statement really is. Yesterday, I single handedly (without a snow blower) shoveled out our entire driveway and side walk of fresh snow. Afterwards, aside from being a little tired, I felt great! I didn't have any achy joints, sore back or anything! Now before any of you so called "couch potatoes" start thumping your chest and say, well I can do that too, be careful. You need to build up to this level of activity over time with a regular exercise plan. To do otherwise might just land you in the hospital or worse. Here is why. If you live a very sedate lifestyle, sudden exercise, like shoveling show in the extreme cold can be a shock to your system, resulting in a heart attack, stroke or injury to your joints. The good news is this; you can be active again, so you don't have to be a slave to age.
So, as part of your New Year resolutions decide to begin a regular routine of weekly exercise. You'll be glad you did! There are real benefits for your joints by committing to an exercise program. Actually you can really delay the aging process by several years by exercising. Many people when they hit their 50s and 60s just give up doing the sports they used to love in their younger years using the excuse, "I'm just too old for that stuff now". Many actually withdraw from most any kind of physical activity altogether fearing that they will hurt themselves and become more disabled. Nothing could be further from the truth. It actually is beneficial for your joints when you exercise. Once you start, you will begin to notice how much more you can really do and will be amazed at how your energy level increases. You just need to make a commitment to do it. Here is what I found out from the health professionals about the benefits of exercise.
The most common affliction of the joints as people age is arthritis. According to Mayo Clinic staff representatives exercise is absolutely crucial for arthritis sufferers. It increases strength, flexibility, actually reduces joint pain and helps fight fatigue. Exercise even helps you to maintain a healthy body weight. Many people make the incorrect assumption that exercise will aggravate what joint pain and stiffness you already have. But it is the lack of exercise that actually does damage to your joints. Exercise helps strengthen the muscles and tissues around the bones and joints and protects them. In the long run exercise protects your joints, it doesn't damage them.
Here are the benefits of exercise:
· Helps strengthen the muscles around your joints
· Helps maintain bone strength
· Gives you more strength and energy to tackle the day
· Helps you get a better night's sleep
· Helps you get in control of your weight
· Makes you feel better about yourself and your well-being
Here are 4 different choices of exercise you can pick from:
Range-of-motion exercises are great for relieving stiffness and helps increase your joints ability to reach their full potential range of motion. This is the least aggressive kind of exercise you can start with. Simply raising your arms over your head or rolling your shoulders forward and backward. You can do these daily if you'd like.
Strengthening exercises can help you to build stronger muscles that better support and protect your joints. Weight training is a great example of this type of exercise. It's recommended that you do this every other day, so that your muscles can rest up between routines. Even take off an extra day if you are experiencing some pain in your joints or swelling.
Aerobic or endurance exercise is really good for both your joints and overall fitness. It improves cardiovascular health, helps with weight control, and increases your stamina. Low-impact aerobic exercises like walking, biking and swimming are particularly good for your joints.
Other activities any movement can be beneficial for your joints no matter how small. If one workout is more appealing to you, feel free to ask your doctor if it's right for you. Gentle forms of yoga or tai chi are a good choice. Tai chi can improve your balance and prevent falls.
Don't begin an exercise program without guidance, especially if you already experience a chronic pain condition such as back pain, or hip, knee or shoulder problems. Consult with your doctor first and then find an expert, either a physical therapist or athletic trainer to show you the best exercise for your joints given your current condition. One health professional commented "I may recommend a particular exercise that's great for 75% of people, but maybe another 25% really shouldn't do it."
I decided a long time ago, that I wanted to stay in shape. I'd been sick during most of my youth. I have been frequenting the gym on a minimum of 3 times a week, and as result by heart rate stays at a very low rate, about that of a seasoned athlete. I don't very often get out of breath either. So, shoveling snow was not all that different from the work out I get at the gym. As a result of exercising, I've been able to participate in most all of the sports I took part in during my youth without joint pain and continue to live a vigorous and active lifestyle. Better yet, people say I don't look my age! Hey, it's never too late. It's a new year. Start it out right, by giving yourself the gift of better health. You won't be sorry you did!
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