Keeping up with the kids
There’s no denying that there will be some instances where your grandchildren will wear you out. After all, you’ve already raised a set of children before. While pushing yourself beyond your limits can be dangerous, it never hurts to devote a little time to regular exercise. If you have a chronic illness like heart disease, diabetes, or arthritis, exercise may even help to alleviate these symptoms. Discuss with your doctor beforehand if you have any concerns.The types of exercises that will work best for you at first will depend on how active you’ve been in the past. There’s nothing wrong with starting out with simple walking if you’re not used to being active, and even experienced exercisers may wish to start out slowly to prevent injury. You can help pass healthy habits onto your grandchildren by inviting them to join you. Turn walking into a fun experience by using it as a chance to explore a new park or an interesting part of town.Walking serves as a type of aerobic activity, intended to improve the body’s oxygen system. Swimming and bicycling will also accomplish this. Aerobic exercise is one of the most important for elderly adults, and spending at least 30 minutes on it daily (with a day or two of rest) is a great idea.On off-days, or days when you’re feeling particularly limber, try some resistance or strength training. You can do this with resistance bands or exercise machines. Resistance training, as defined by the American Sports Medicine Institute (ASMI), is intended to “gradually and progressively overload the musculoskeletal system so it gets stronger.” Don’t be turned off by that phrasing”overload” simply means that your muscles will be strengthened. However, don’t overdo ittwo days a week is optimum for resistance training. To further avoid injury, start with the largest muscles first and work your way down. A typical regimen might start with the muscles in the chest and upper back, then move to the arms and shoulders and then the lower back and abdomen. An added benefit of strength training is the extra flexibility and balance it will provide. This will help to prevent falls, which are especially dangerous to older adults.Exercise can also be a chance for you to meet new people, or simply reconnect with former friends. Get someone to watch the children and spend an hour or so at the gym before celebrating with a cup of coffeeor even better, a fruit smoothie.
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