The Complexities of Exercise

I am an active person. I love movement. Activities like running, hiking, cross-country skiing, and biking have been lifelong pursuits for me. Over the last few months, however, I have realized that I need more than active movement. Well-being literature suggests people, especially older adults, need four forms of exercise: strength, flexibility, cardiovascular, and balance. Changes in my joints need attention that basic cardiovascular work does not improve.

These forms of exercise include cardio aerobic action for heart health, strength training to build muscle, flexibility for range of motion, and balance movements to prevent falls. A well-rounded routine combines these to address overall physical as well as mental health. For years I have regularly had 150 minutes of moderate-intensity cardio each week but have done less well with the strength building aspects.

In one of my earlier blogs, I wrote about how I lacked the discipline to do yoga unless I was in a class. I re-evaluated that position during COVID when I could not go to regular classes. My favorite yoga teacher had given me a 20-minute routine that I had filed away but resurrected during the pandemic. I have done at least 3-4 sessions of that program each week for several years and it has been helpful. As an aside, I know that it is hard to measure “prevention” so I do not totally know if I would be better without these home yoga sessions, but it is all good.

I do not feel my balance is bad, but I recognize that using poles when I hike has prevented falls over the years. I now focus on my stability twice a day by balancing on each foot for 10-20 seconds as I brush my teeth. That may not be enough, but it is a start.

The aspect that challenges me today relates to strength training. This approach is “hot” in the media, and I do not always succumb to popular trends. On the other hand, I feel like I am not as strong as I used to be. Recently, I began attending once a week Pilates classes. I feel the same way about doing that activity as I once did about yoga years ago. I do better in a class or with others than when I am on my own. With my schedule, however, going to regular classes is a challenge. I am exploring, although not as vigorously as I should, how to do a strength training program at home. I am working on the resolve.

By writing this blog, I have put my karma out there and, just maybe, I can hold myself accountable for the strength building in the future. I am hopeful.