THE BITTER PILL OF EXERCISE NEED NOT BE BITTER
Srianee Dias
I keep reminding myself that it’s important to do them, just as important as taking one’s medication prescribed by a doctor. I have come to terms with the fact that if I am destined to live long (my mother lived to be 93), I have to remain independent. There is no point in living long if one is limited by a lack of mobility and dependent on others. I have decided now to give the boring exercise routines the same level of priority as swallowing the daily pill to control mild hypertension.
Some of us are natural athletes and like to play golf, badminton, tennis and other sports, which is wonderful because it also involves engaging with other people, another important bonus. There are others who attend gyms regularly and work with personal trainers. However, those activities require investing a fair amount of time and making plans with others. I suggest that we ( the less motivated types) find some activities that we can do every day for 15 to 20 minutes. These routines should help us improve our balance and our muscle strength. We don’t need fancy equipment. One can walk outside for a few minutes when the weather is cooperative. There are many, many YouTube videos with exercises designed especially for seniors. I think it helps to vary the routine, to prevent boredom. It is also important to choose routines that will not cause injury. It is important, however, to give it priority and not just be something that we do when we have a little time left in the day. I think if we give it the same level of importance as brushing our teeth or the prescribed medication we stick to swallowing without a second thought, it may help us stay on track.
I would love to hear what my friends
are doing to keep themselves limber and mobile.
Hi Srianee
ReplyDeleteI do exercises to strengthen my legs and lift light weights to improve the tone of the muscles in my arms. I also stand on one leg for as long as I can to improve balance. This is my routine on most mornings and it takes about 30 to 40 minutes. I agree that exercise per se is very boring but I have got used to it. As well as these exercises, I switch on the TV, log on to U tube and dance the Cha Cha by myself to Perez Prado music. I really enjoy this.
Harshi and I go for tea/evening dances lasting 2 - 3 hours four times a week. Both of us love this. I feel that it has helped me to maintain an erect posture and keep my joints supple. The challenges are remembering the complicated steps, listening and interpreting the music, keeping to time and most difficult of all, being in sync with your partner. Well conducted studies have shown Ballroom dancing delays the onset of dementia. Also, some of the warmest and friendliest people I have met in the UK, has been through dancing. Harshi and I have been made to feel very welcome.
I used to play golf twice a week. But a broken hip followed by a THR forced me to take a break.
Hope to resume golf in the Spring.
I hope this information is of value to you, Srianee, and hope that it will encourage the others to take up dancing.
Dear Bora, thanks for sharing your routines. I know that you and Harshi are expert ballroom dancers and most importantly you enjoy it. Anything that involves your brain (like remembering the steps) and muscles, like dancing, is good for you, and as you say has been shown to delay the onset of dementia. Tennis and Badminton have similar benefits, because one has to move one's feet to get to the right spot. The social aspects of those activities are a bonus. Like you, I have several things I do at home on my own, like the exercises for balance. I also use the TRX straps to strengthen muscles. This system uses one's own body weight instead of free weights. When in Colombo I use the recumbent bike or the treadmill which we have upstairs in a small gym. In Connecticut I have a small rowing machine which I love.
ReplyDeleteI love your idea of doing the Cha Cha alone. I'll try it sometime! When I complete my move to Colombo, I will check out the ballroom dancing scene here. I know a few people who go on their own.
By the way there is a typo in the article. In the fourth line from the bottom, it should read "we swallow without a second thought," not "we stick wallow." What the heck is that?
Srianee
ReplyDeleteThank you for bringing up the important issue of exercise. This is something I have enjoyed since my schooldays. Being in the boarding playing sports was compulsory. We started our physical training early, half asleep at 5.45am. I was never good enough to play sports for the school and was relegated to being an avid spectator all my life. I tried my hand at hockey. Giving teenagers sticks to wave around is never a good idea. In the heat of the battle a ‘near death experience’ wouldn’t be far away. I played a lot of table tennis in the Mens Common Room in the faculty which perhaps helped to maintain my balance. Being a pillion rider in Tilak Dayaratne’s Moto Guzzi as he weaved through the High Level road traffic helped my balance enormously.
Postgraduate exams, massaging my career and bringing up a family made regular exercise difficult. As the boys started school and playing cricket I joined them. Playing with them was good exercise, being a fielder near the boundary most of the time.
I have walked for 30-40 minutes everyday for many decades, combined with a brief run until exhaustion. Although I would love to do my balancing exercise - standing on one leg etc, and doing press-ups everyday, I keep conveniently forgetting but do them at least 3 times per week.
I manage my school website keeping in touch with the many past students all around the world. This is part of my mental exercise. Keeping the website up and running in an ever changing internet environment is a challenge. I do the Times Sudoku everyday.
I do not consider my exercise routine a passport to longevity. I do sometimes think of my exit from this world. The road forks up to heaven and down to hell. From the life I’ve lived, my future lies down below. Amidst the harsh life there I just hope there is good WiFi and a sound internet to start a Blog and be in touch with my medical friends who will be basking in the sunshine sipping their Champagne in heaven.
Dear Srianee
ReplyDeletePleased to hear that you're going to do the Cha Cha solo.Regarding the dancing scene in Colombo: every Wednesday evening there is dancing at the Dutch Burgher Union(DBU). Around 50 to 70 people dressed in smart casual attend.The atmosphere is very relaxed and music is provided by a two piece band.If you are interested we will take you there the next time we come to Colombo.
I may take you up on it, but my ballroom dancing skills are terribly rusty. Also, I may have to work hard at finding a willing dancing partner 😅
DeleteSrianee
DeleteOn U Tube there are very good ballroom dancing tutorials for all levels.I have learnt a lot from them - sequence dances and improved my dance techniques.
You may not remember but I have danced with you at a USA Sri Lankan Doctors Dance many years ago.You are a good dancer.
It is worth giving the U tube a try.
Bora, I do remember vividly that NYC event where I danced with you! For a few minutes I felt like Ginger Rogers dancing with Fred Astair! I recollect that you led me smoothly all over the dance floor and some of the other people cleared the floor, leaving us putting on a "performance." I was good only because you led me with such confidence. That was so long ago. I will take your advice and check out YouTube videos. Thanks for the suggestion. I'm glad we started this discussion on the blog. Ballroom dancing will definitely be less boring than some other exercise routines.
DeleteA wonderful post Srianee and very relevant to our Batch. There is nobody below 80 now! You have indicated many ways in which we can exercise ourelves. My own view is that the most important starting point is to study the evidence and accept it. This is all about self-discipline and the most powerful driver is the determination and will of the individual.
ReplyDeleteThe other simple fact is that in order to exercise you don't need the following things. a) Money b) equipment, c) IT knowledge d) other people. All the above things can be used for doing exercises in a fun way and more interesting ways but the basic fact is that all you require is YOU and a will to exercise in a way that is possible and enjoyable. Just walking or dancing to music as Bora does is exercise. The lamest excuse I have heard is that "I have no time!" . I am sure it won't come as a surprise that ALL beings, whatever their position in life, have only 24 hours! It is all about recognsing priorities.
I shall add another comment on the result I got to the question "What is the evidence that exercise delays alzheimers?"
The AI result I got to the question "What is the evidence that exercise delays Alzheimers?
ReplyDeleteResearch indicates that regular exercise can significantly delay the onset of Alzheimer's disease by reducing the risk of dementia through multiple mechanisms, including improved brain blood flow, increased neurogenesis (new brain cell growth), and decreased inflammation; multiple studies, including meta-analyses, have shown that people who engage in regular physical activity have a lower risk of developing Alzheimer's compared to those who are inactive, with midlife exercise appearing to have the most significant impact on reducing dementia risk; further, studies on individuals with mild cognitive impairment or early-stage Alzheimer's have demonstrated that exercise interventions can improve cognitive function and slow cognitive decline.
‘Physical activity’ usually refers to aerobic exercise (activity which increases the heart rate) performed for 20–30 minutes at a time. Most of the studies report on the effects of aerobic exercise done several times a week and maintained for at least a year.
Physical exercise does not just mean playing a sport or running. It can also mean a daily activity such as brisk walking, cleaning or gardening. One study found that daily physical tasks such as cooking and washing up can reduce the risk of Alzheimer's disease.
There are two main types of physical activity – aerobic activity and strength-building activity. Each type will keep you fit in different ways. Doing a combination of these activities will help you to reduce your risk of dementia.
Moderate intensity’ aerobic activity is anything that makes you breathe faster and feel warmer. ‘Vigorous’ activity is anything that makes you sweat or get out of breath after a while, making it difficult to talk without pausing for breath. In general, one minute of vigorous activity is equal to two minutes of moderate intensity activity. The official UK recommendation is to try to do at least 150 minutes of moderate intensity activity each week or 75 minutes of vigorous activity. You can break this activity up into smaller sessions if it’s easier for you. It’s also a good idea to spend less time sitting or lying down and more time moving.
Reference: https://www.alzheimers.org.uk/about-dementia/managing-the-risk-of-dementia/reduce-your-risk-of-dementia/physical-activity#:~:text=Physical%20exercise%20to%20reduce%20dementia,most%20(the%20top%2010%25).
Thank you Mahen (and AI) for laying out the evidence. Maintaining cognitive functions alone should be a strong motivator for establishing a good, and hopefully enjoyable, exercise routine.
ReplyDeleteThose of us who live outside Sri Lanka, have to do all of the mundane household tasks ourselves. (Full time household staff is mostly the domain of the super wealthy. ) At best we may have a weekly cleaning service and occasional help with gardening chores. This keeps us moving. In Sri Lanka full time household help is not rare, and those who can afford it have to make an extra effort to avoid sitting around and be waited on! It is really tempting to have someone else make that cuppa for you isn't it?
I try to have regular exercise. I play golf about 2/week, weather permitting, I have a Tread Mill which I use daily and spend more time on it if I can't walk outside. I walk about 45 mts every day. I do Yoga stretch exercises and use YouTube videos on exercises of older people. Quite often when I have a shower in the morning I dance (on own I hasten to add!) to music with good rhythms which permit dancing like Baila- Cha Cha- Twist etc, with music provided by a Blue Tooth speaker linked to Spotify. I used to do a lot of long walks but not lately.
ReplyDeleteMahen, are you dancing IN the shower? That could be dangerous! You are very active. In comparison, I am a bit of a 'slug!'
DeleteMahen
DeleteI have seen Gene Kelly dancing in the rain ; from the film Singing in the rain.Did this film have any influence on your habit of dancing in the shower?.Keep dancing
No Srianee! Of course not! I have a lot of room in my bathroom to dance outside the shower cubicle. I choose a good rhythm on Spotify and keep my bluetooth speaker on the floor and move my body to the music;most enjoyable! Then I take my shower and feel really refreshed.
DeleteI enjoyed all your comments re exercise and dancing. I do remember those University days when we danced through the nights with the Hall doors closed so that the daylight coming in , this in spite of all the beer and “the golden Ale aka Arrack”. What energy we had for those jives and cha cha.
ReplyDeleteAs for exercise i used to walk and run rather infrequently, but since the TAVR 5 years ago, I walk 2 miles5-6 times a week and I have to agree with Speedy and AI it has stimulated my brain that I am working administratively. Thanks guys and “gal” for starting this discussion on this topic, so pertinent for those of us in the departure lounge.
Rajan