Health is on everybody’s mind nowadays. One major source for good information is the National Institutes of Health (NIH), the largest biomedical research agency in the world.
If you’ve seen information on U.S. Rep. Fred Upton’s bipartisan 21st Century Cures Act efforts, you’ll see some of the priorities targeted for research through NIH. We’re fortunate to have such a resource.
Of particular interest is the National Institute on Aging (NIA) – one of 27 institutes and centers within NIH. NIA’s focus is to understand the dynamics of the aging process, corralling broad scientific efforts to understand the nature of aging, and to extend the healthy, active years of life.
With so many people working to stay healthy, me included, I found NIA’s focus on four types of exercise to ensure health and physical ability intriguing. The point was that most people focus on one primary activity when it’s important to be deliberate in four areas: endurance, strength, balance and flexibility.
Suggestions and tips are available for all areas. People can reap benefits no matter their current condition.
Talking to one’s doctor is always advised. The goal would be to build pieces of all four types of exercise into one’s daily activities.
Endurance exercise is generally aerobic and intended to improve the health of the heart, lungs and circulatory system. Examples include brisk walking or jogging, yard work such as mowing or raking, dancing, swimming, biking, climbing stairs or hills, playing pickleball, tennis or basketball.
Building up to at least 150 minutes a week of an activity that makes you breathe hard and avoiding long periods of sitting is the goal. Safety tips: include light activity to warm up and cooldown, drinking plenty of water, checking with your doctor if cautioned against drinking too much water, and wearing safety equipment like bike helmets or reflective clothes.
Strength exercises are critical to improving balance, maintaining muscle mass, and preventing injury. Examples include weight training or lifting, carrying groceries, gripping a tennis ball, arm curls, lifting your body weight and using a resistance band. Start with light weights and light, stretchy resistance bands and work your way up.
When you can do 10-15 repetitions with little to no effort, it’s time to increase. Safety tips: don’t hold your breath, breathe regularly, try to breathe out as you push or lift, and in as you relax.
Balance exercise reaps notable improvement in fall prevention. Examples include standing on one foot, walking heel-to-toe, or tai chi, often called a “moving meditation” that involves shifting the body slowly, gently and precisely, while breathing deeply.
Safety tip: hold onto a chair when standing on one foot. One friend stands on one foot when microwaving to see how many seconds the pose can be held; the kitchen counter within easy reach. Smart.
Per the NIA, “every year, 30 percent of people over the age of 65 will sustain a fall, of which 10 percent will result in a serious injury.” Every effort put into balance and strength pays off.
Last, flexibility exercises are effective for avoiding strain, especially when reaching or twisting. Muscles and tendons tighten quickly, and fortunately can loosen fairly easily with regular stretchers.
Classes in senior or gentle yoga can help, though NIA breaks key stretching exercises into simple stand-alone efforts, often from a chair. Back, inner thigh, ankle and back of leg stretches are recommended.
Links to 1 minute YouTube videos are provided on the NIA website: www.nia.nih.gov. Click on Health Information on the home page, then Exercise and Physical Activity. You’ll see the “4 types of exercise” as the first link.
Safety tips: stretch after endurance or strength exercises, don’t stretch so far that it hurts, always remember to breathe normally while holding a stretch.
Meanwhile, as weather and COVID permit, check out the host of happenings available through many of the Campus for Creative Aging affiliates, such as senior centers, the YMCA, studios and clubs. Winter doesn’t have to be all hibernation.