Why do we need to exercise?
I hear from people all the time, “I don’t like to exercise”. Here’s the deal and likely better question to ask: Do you want to live independently as you age? Presuming the answer is “yes”, there are a few known standards to get you there. You need to be able to perform light- intensity aerobic work/exercise and you also need strength, balance and flexibility. These basic foundations will allow you to live independently and hopefully safely in your own home.
So what do I have to do, you ask?
In terms of aerobic activity you need 150 minutes of moderate activity per week or 75 minutes of vigorous activity per week (defined by WHO Guidelines- World Health Organization).
Moderate to vigorous activity is going to vary for each of us. Walking may be moderate for some and that is fine, starting out think 3 – 10 minutes walks per day, at least 5 days a week and there is your 150 minutes!
For others that may be biking or jogging.
Vigorous activity – not socially chatting while exercise- because you can’t do that and breathe. So the harder you are working in theory the less minutes it takes to get the same effect.
Now the dreaded, strength…. No you don’t need to become a weight lifter.
At the most basic for those dealing with chronic disease or lack of activity, we need at least 2 days per week.
Stretching: grab a chair, sit down and stick out your right leg, now try to reach it. Then do the same with your left – try to held each of these for 20 seconds.
Do 8 sit-to-stand exercises; such as, getting up out of a chair 8 times in a row, with the goal of not having to use your arms to help
Stairs: work on climbing a flight a stairs, at least 10 set-ups with each foot, make sure that you have a handrail to use.
Arm curls: at least 8 curls with a 2 kg weight (less than a pound- grab a soup can) with each arm, work up to 4 kg for an initial goal.
There is a standard put forth by the American College of Sports Medicine’s Exercise Management for Persons with Chronic Diseases and Disabilities, Fourth Edition (CDD4): These can serve a goals or a starting place:)
6 or 8 m gait speed > 0.6m/s (0.6 meters is just under 2 feet) If you are not able to walk 2 feet in 1 second, we have a problem.
8 sit-to-stand repetitions in 30 seconds
8 arm curls with a 4 kg mass (8.8 lbs)
Ascending a flight of 10 steps in under 30 seconds
Chair sit and reach to the toes on both sides.
If your goal is to remain living independently, we want to help you achieve this and more. I know that many of you are beyond this basic level and we can certainly help you with a specialized program as well. The key here is identifying your personal goals and we can then help you to achieve them. Read more about our approach to Sports Medicine or feel free to give us a call!
