| Let's face it. Very few people of any age get | | | | adapted from T'ai Chi Chuan. We call it T'ai Chi, |
| enough exercise. That's why we have such an | | | | but that's like saying "foot" instead of "football". |
| obesity epidemic in this country and many other | | | | Without getting into the Taoist philosophy, we can |
| parts of the world. As we get into our 50's and | | | | benefit from the exercises. These moves will not |
| 60's we are pretty much set in our ways and our | | | | only strengthen your legs and hips, they will help |
| bodies are a reflection of that. Some stay fairly | | | | to improve your balance and ability to recover |
| fit and trim their entire lives, and others just let it | | | | from an imbalanced move that might lead to a |
| go. I believe that there is very little empirical | | | | fall. Falls resulting in broken bones are harder to |
| evidence that those who stay fit and trim live a | | | | recover from as we get older, so let's try to |
| lot longer. But I'm convinced that they stay more | | | | prevent them by making ourselves stronger and |
| active and enjoy more of their later years than | | | | more stable. But we not only lose muscle mass, |
| those who haven't made any effort to stay in | | | | we lose flexibility, balance and endurance as well. |
| shape. Well, round IS a shape. Anyway, if you | | | | So here's a very simple series of moves to help |
| have not done much in the way of exercise for | | | | improve all four, along with the upper body |
| many years and you have a sedentary job, you | | | | resistance training. You don't need to buy any |
| might be afraid to start now. It would be wise to | | | | equipment, but I do suggest that you use the |
| first talk to your doctor about it, and if there are | | | | back of a sturdy chair for balance until you feel |
| no medical reasons why you should not get | | | | strong enough to do them without it. |
| started, then start slowly. The idea is not to | | | | First, stand behind a chair holding lightly to the |
| cause health problems but to prevent them. Being | | | | back, feet a comfortable width apart (shoulder |
| sedentary can lead to all sorts of problems that | | | | width). Now, slowly shift your weight to the left |
| regular motion might help you avoid. High blood | | | | until 95% of your body weight is on your left |
| pressure, lack of appetite, poor sleep habits, low | | | | foot. Now bend your knees slightly. Inhale deeply. |
| energy, and a whole cascade of other things you | | | | Slowly lift your right foot and move it beside your |
| would do well to avoid. Since this blog is focused | | | | left foot. With both feet on the floor and close |
| on STAYING well rather than getting well, I want | | | | together, stand erect as you exhale completely. |
| to encourage you to take some action. We're not | | | | Now reverse the move, inhale and exhale slowly |
| training for the Olympics, but we are in training to | | | | and completely as you go, until the right foot is |
| stay fit and active for as long as we can. | | | | back in the starting position. Now, very slowly |
| Lets start by just walking. Not far, not too fast, | | | | shift your weight to the right foot and repeat to |
| and not for too long at first. You want to get | | | | the right side. Once you have returned to the |
| your muscles and ligaments and tendons and lungs | | | | starting position, count as one repetition. Build up |
| used to idea first, so just take a little stroll for | | | | to ten complete reps over a period of a few |
| five or ten minutes, longer if you are up to it. If | | | | weeks. Take your time. What is important here is |
| you live in an area where it is safe to walk | | | | not how fast you can do this, but how s l o w l y. |
| outdoors, that's best. Distracted by things going | | | | And always in total control. If this is too easy, you |
| on around you, the time goes by more quickly. | | | | are going too fast! |
| Walking in a shopping mall serves the same | | | | The next series of moves is only slightly more |
| purpose. Just don't stop to look in every store | | | | complicated. By now, after several weeks |
| window. Gradually, you want to increase your | | | | perhaps, you have strengthened your legs with |
| pace and total duration of your walks to thirty | | | | the first series, so adding this should not be too |
| minutes or more at least three times a week. | | | | hard. As you shift your weight to the left foot |
| Vary your route from time to time so you don't | | | | and slowly bend your knees to a half-squat, lift |
| get bored, and if possible, walk with someone | | | | the toes of your right foot from the floor, |
| else. | | | | keeping your right heel firmly planted. Now slowly |
| In our neighborhood the streets are not all flat so | | | | pivot your whole body to the right, keeping your |
| I can get a little more strenuous walk from time | | | | left foot firmly in place pointing forward. If you |
| to time by going up and down some gentle hills. I | | | | are doing this correctly, you will turn 90 degrees |
| have a treadmill, and I always start out at a 3% | | | | to the right, your left leg will be bent at the knee |
| incline. | | | | and your upper body will be erect, facing to the |
| After you have made walking a regular part of | | | | right, your right heel will be on the floor, right leg |
| your week, it's time to add a little weight training | | | | fairly straight, toes pointing up. Now pivot back to |
| or some sort of resistance. Muscle tone is | | | | the front, both feet back on the floor and slowly |
| important if you want to be able to fend for | | | | exhale as you stand very tall. Repeat to the |
| yourself in the years ahead. You don't have to | | | | opposite side. |
| become a body builder, but you have to | | | | These simple moves look and sound easy and |
| counteract the natural aging process. After about | | | | perhaps pointless until you actually do them |
| the age of 25, you will begin to lose muscle mass | | | | through ten complete repetitions very slowly. |
| at the rate of 3% to 5% every decade. That | | | | Then you will see just how powerful they can be. |
| could mean a loss of 20% by the time you hit 65. | | | | Don't forget to observe your breathing. Holding |
| Weight training can offset that to some extent. | | | | your breath is never good. |
| You can't stop it entirely because your body is | | | | I know people who have practiced t'ai chi for |
| changing whether you like it or not. You're giving | | | | decades who remain strong, flexible and agile into |
| up nitrogen, an essential factor in muscle protein, | | | | their 70's and 80's. Using these simple t'ai chi |
| faster than you can take it in. You're also losing | | | | moves can help you in the same way. At the age |
| bone calcium. Your body is becoming more acidic. | | | | of 60 I can stand on one foot at a time and put |
| Decrease the acidity in your system by increasing | | | | my socks on. |
| the amount of fruits and vegetables you eat. And | | | | I will write soon about this whole problem of |
| counteract the muscle loss with some regular | | | | acidity vs. alkalinity and aging and how you can |
| resistance training. You can get some 2 to 5 | | | | combat it with your diet. Here's a sample: One of |
| pound hand weights and do mostly upper body | | | | my favorite things to add to spaghetti and certain |
| exercise while seated or standing. These include | | | | casseroles is parmesan cheese. It is one of the |
| biceps curls, French curls for the triceps, and | | | | most acidic common foods you can put in your |
| butterflies. E-mail me if you want more complete | | | | body. Not so good. Spinach is one of the most |
| descriptions of any of these. For resistance | | | | alkaline vegetables. Look for this article in the next |
| training of the legs and hips, I suggest moves | | | | few weeks. |