Keeping Fit - Physical fitness and exercise
In middle age most of us stop performing most forms of exercise other than those that we enjoy doing. In other words, we find it easier to bend an elbow than lift weights. This is unfortunate, because in middle age most of us need regular exercise to maintain both mental and physical fitness and to increase endurance, strength, and agility.
As noted earlier, in middle age there is some decrease in breathing capacity, cardiac output, and metabolic rate; yet exercise can improve these functions. The more often the normal heart and circulatory system are required to move blood to active regions of the body through exercise or movement, the more efficient they become. Protracted exercise also improves the work of the lungs by increasing their ability to expand more fully, take in more air, and utilize a greater proportion of the oxygen in the inhaled air.
While exercise alone cannot eliminate obesity, it can help prevent it by improving digestion and bowel movements and by burning up excess calories. Exercise can also make you feel, look, and think better. Some traditional formal exercises, however, like touching the toes while keeping your knees stiff, or doing deep knee bends, are potentially harmful in middle age; they put too much stress on weak parts of the back and legs.
Despite protests about not having enough time, everyone has time to exercise, particularly if it is worked into the daily routine—for example, walking instead of riding to the train, office, store, or bus stop. You might find you'll get there faster, especially in traffic-clogged metropolitan areas, and you'll save money as well. More important, those minutes of “stolen” exercise accrue over the years in the form of improved health.
Sports and Games
If you don't like formal exercise, you can get exercise informally—through a favorite sport, whether it be golf, tennis, swimming, jogging, skiing, cycling, or whatever. Many sports and games are stop-and-go activities that do not provide helpful, rhythmic exercise, but here's how you can make them more beneficial.
Instead of riding in a golf cart between shots, walk—in fact, stride vigorously, lifting your head and chest. And don't make golf a cut-throat competition or business pursuit. Relax and enjoy it—count your blessings rather than your bogeys.
Like golf, tennis can be a cut-throat competitive sport or a pleasant pursuit. If it's played with muscles tied in knots from nervous tension, it will not provide any fun or healthful exercise. Also, players over 30 are well-advised to play more doubles than singles and to avoid exhausting themselves in the heat of competition.
Along with fast walking and jogging, swimming is one of the best all-around exercises. When swimming, most of the muscles are exercised and lung capacity and cardiac output are improved. The exercise potential can be increased by doing pull-ups with the diving board or ladder and by bobbing up and down in the water.
This popular sport can be combined with walking, done in a group or alone, either outdoors or indoors, and alternated with other exercises. Moreover, it doesn't require any special equipment and has been recognized by fitness experts as one of the best exercises for the heart and circulation. However, it is wise to get your physician's advice and approval before embarking on a jogging program.
Skiing is healthful as well as fun. You can get in shape for skiing and improve your ability by jogging and by practicing some of the techniques needed in skiing—such as the rhythmic left-right-left-right twist of foot, knee, and leg in short turns. To do this exercise, stand up straight with your feet quite close together and flex your knees forward so that the weight goes onto the balls of the feet. Now, arms apart for balance, twist your feet and knees to the left without twisting your upper body. As you do this, try the modified half-bends of the traversing position that all ski schools teach. Then reverse the position to the right, and keep repeating.
Other worthwhile sports for healthful exercise include badminton, bicycling, canoeing, rowing, table tennis, skating, and squash. However, they should be sustained for at least 30 minutes at a time, ideally four times a week, and should be combined with supplemental exercises.
A Word of Warning
Everyone should beware of becoming a weekend athlete and punishing himself with an overdose of exercise or sports only on weekends. It makes as much sense as stuffing yourself on weekends and starving the rest of the week. It's far more sensible—and healthful—to engage in sports activities for an hour or so at a time on a daily basis.
Participating in sports activities is not the only way to keep fit. Special exercises can help reduce tension and build muscles. For instance, one way to relax is to do rhythmic exercises, particularly for the trunk, that help to improve circulation. You can also try exercises that will relieve tense muscles and improve breathing. The exercises described below were developed by Dr. Josephine L. Rathbone of Columbia University.
Breathing to Relax
Lie on your back on the floor with knees bent and feet resting on the floor. Take a deep breath, letting both the abdominal wall and chest rise. Hold the air for a few seconds, then expel it through your mouth with a gasp. Repeat four or five times at regular intervals.
For Tense Arms
Standing erectly, swing both arms forward, then to the side, letting them drop during the swings so that your hands brush your thighs with each motion. Keep your shoulders low. Repeat a few times. Then, sit on the edge of a chair and clench one hand tightly. Swing your arm vigorously in large circles, keeping your hand clenched. Then repeat with other arm.
For Tense Legs
Sit on the edge of a table with lower legs hanging free. Then, alternately, swing them backward and forward. Try to keep your legs moving in rhythm.
For Stomach Tension
Kneel with your feet under your hips and swing your trunk down to one side and around, sweeping your arms in a wide circle, coming up again on the opposite side. Or stand with your hips supported against the wall, feet apart and a few inches from the wall. Bend your body forward, arms drooping, and let your body sway from side to side, with your arms and head loose.
Relaxing at Work or Home
Relieve tension while sitting by holding the spine erect, shoulders low. Turn your head so that the chin touches first one collarbone, then the other. Move slowly and rhythmically.
You can also relax and become revitalized through various Yoga exercises. Courses are taught at many recreational centers. Some of the exercises require only a minimum of time, and can be done not only before and after the workday but in the office during the lunch hour.
Isometric exercises—pitting one muscle against another without moving—can also be practiced at odd moments. These exercises should, however, be done only by healthy persons, and not by anyone with a cardiac problem. To strengthen arm and shoulder muscles through isometrics, put the fist of one hand against the palm of the other and push without moving. Or push up with your arms from a chair or the edge of a table. Strengthen arm and neck muscles by grasping the back of the neck with laced fingers and pulling forward—again, without movement.
All of the above exercises and sports can put you on the road to physical fitness. Just remember, whatever form of exercise or sport you choose, make it fun and do not strain yourself unduly.