Workouts Can Work Wonders…no Matter How Old You Are!

Regular physical activity can improve the health of older adults.

Being physically active can help improve balance and reduce the risk of falls. Exercise will help an older person lose weight if he or she is overweight. If your older parent needs to gain weight being active can improve her appetite and build muscle and strength. A good workout also leaves a person with a sense of accomplishment and well-being that lasts throughout the day.

Getting Started

Before beginning an exercise routine, suggest that your parent schedule a complete physical exam with her health care provider. Let the provider know if your older relative has a history of heart disease, asthma or other lung disorders, high blood pressure, low blood pressure, heart surgery, joint replacement or has been diagnosed with diabetes.

Bring along a list of all prescription and over-the-counter medications your older relative currently takes. This information will help the doctor evaluate your parent's physical health and help her plan a workout routine that will not only improve her physical condition, but also give her a sense of accomplishment.

Choosing Workout Apparel

For outdoor workouts choose comfortable clothing suitable for the weather. Jackets should have easy-to-reach pockets for keys, Kleenex, and hard candies in case your relative needs a quick pick-me-up. An inexpensive pedometer will track his miles and the length of his workout.

In cold weather your relative can layer his clothing, such as jackets, sweaters and shirts, that can be removed easily as his body heats up. Sunscreen should be applied to the face, arms, and other exposed skin areas in all seasons to prevent sunburn. For warm weather or indoor workouts choose light-weight, loose-fitting shirts, pants or shorts.

Encourage your older relative to purchase a new pair of walking shoes before he or she hits the pavement. Visit shoe stores that specialize in athletic shoes. Store sales people can help your parent find the right athletic shoe. He or she should try out a variety of shoes in the store to determine which shoe meets her workout needs.

Features to look for:

• Shoes with a low rounded heel and upward bend at the toe to allow a rolling foot motion from heel to toe.

• A supportive arch and flexibility that allows body weight to shift at each step.

• A shoe that fits well and is comfortable.

Well-fitting walking shoes can be expensive. However, they are worth the price if your parent feels comfortable in them.

Choosing Activities

When your older parent is planning an exercise routine encourage him to make a list of activities he enjoys. One of the most popular activities is walking. Over time older walkers will increase the lengths of their walks and look for different places to walk.

Some walking expeditions your older relative may enjoy are:

• Exploring different neighborhoods and parks that are close to home.

• When the weather is rainy, cold or snowy your parent can walk around the nearest shopping mall. Many malls open early to allow mall walkers to get a head start on their morning workouts.

• Find a neighbor, friend, church member, or a family member to walk with. Your older relative is less likely to skip a walk if someone else will be walking with him.

• Weight training, yoga classes, dancing, and stretching are great ways to work arm, leg, and back muscles – and meet new people too.

Treat your family member to a pedometer so she can track her mileage. It will give him a sense of accomplishment and encourage him to continue a regular walking routine.

Exercise & Diabetes

If your relative has been diagnosed with diabetes, walking is an excellent way to lose weight, manage blood sugar levels, maintain a healthy heart and circulatory system, increase fitness and improve his or her overall physical health.

Before your parent laces up his sneakers, schedule an appointment with a diabetes educator or his doctor. These professionals can advise you about what his blood sugar levels should be when you begin a walk and how to manage low blood sugar caused by increased exercise. Most walkers with diabetes carry hard candy, a small juice box or other source of sugar to treat low blood sugar levels.

When your parent is planning a walk, ask her how long she expects her walk to be and an estimate of when she will return. Remind him to test his blood sugar levels before and after walking and other physical activity. If blood sugar is low eat a small snack that includes protein and carbohydrates. Your older relative should also carry a small supply of hard candies, other sugary snacks or a small juice box in case he develops low blood sugar symptoms during his walk.

Make sure both or you recognize signs of low blood sugar:

• shakiness,

• dizziness, sweating,

• anxiety, clumsiness

• hunger, craving for sweets

When these symptoms settle down your relative should eat a small snack of peanut butter crackers, cheese and crackers or other foods containing protein and sugar. He or she should continue to test blood her blood sugar until it falls within normal limits recommended by the doctor or diabetes educator.

People with diabetes should carry an identification card or bracelet indicating that they have diabetes in case they develop very low blood sugar and require medical assistance. The card should include your relative's address, and phone number along with contact information for a spouse or family member.

Rest & Recuperation

Many older people who are just starting to work out are so enthusiastic about the results of their efforts that they exercise more than their bodies can handle. As a result, an older parent may end up with sore muscles, fatigue, minor or even major injuries.

When your older relative begins to exercise suggest that he or she plan a schedule of physical activities that also allows time outs for rest, relaxation and recuperation. Suggest that he or she enroll in ballroom dancing classes, yoga, swimming, weight lifting, or water aerobics that will exercise other parts of the body. They also offer an opportunity to meet new people with similar activity goals.

Physical Fitness and Healthy Aging

As people grow older they often don't have as much physical activity in their lives as they did when they were raising a family, holding down a job, and participating in amateur athletic activities. They may be reluctant to get involved in fitness activities because they think they are too old, have too many physical ailments or are afraid of injuries. As a caregiver you can introduce fitness into the lives of your older parents and relatives.

Many fitness activities are fun and they can be easily modified to meet the needs of people with a variety chronic illnesses or disabilities. Join your parent in improving his or her physical abilities and yours too. You both will be pleased at the progress you make over time and get to know each other better.