I'm not referring to a senior class in high school; I am referring to senior citizens still living in their high school days. How is that possible at age 65+? Let me illustrate. My husband and I began going over to our small-town high school last summer, to utilize their tennis courts and track around the football field. It took a few weeks of working out and strength training in preparation to play tennis (as opposed to occasionally hitting a ball in an almost right direction); but, soon we were in full swing! It was a blast; a return to the past days of our youth. Almost every evening we hung out at the high school, playing tennis and jogging around the track, then we'd sit up in the bleachers looking at the blue sky and evergreens around us, smelling the freshly mowed grass of the field, and looking forward to supporting the "Grizzlies" at one of their upcoming fall games. We lost 20 pounds and felt decades younger. So what's the problem? I believe there is always a silver lining to every problem, but realistically it works both ways, there is usually a glitch in the temporary utopias we create for ourselves as well.
A couple of months into our new active lifestyle, I found myself limited to the couch with a heating pad and downing ibuprofen with applesauce. I had injured my ribs and was diagnosed with painful costochondritis, which took weeks to recover. Our high school fantasy was over. The temptation to become couch potatoes, especially with winter approaching was overwhelming, so we had a choice to make - Give up or buck up. We chose the latter, but as with most experiences in life, there was a lesson to learn before moving forward - the foundation of the holistic health philosophy - Balance, moderation, and graduation in all things. Graduation, not from high school, but the gradual progress that calls on patience and time to develop.
Exercise and nutrition go hand in hand in promoting health and healing; however, assessing the right amount and type of exercise is crucial to reap benefits without causing harm. Depending on age, gender, build, and current health status, 20 to 30 minutes of exercise is recommended daily (or every other day) to promote the following health benefits:
Improve metabolism and digestion.
Reduce the risk of cardiovascular disease.
Reduce atherosclerosis
Reduce osteoporosis and minimize fractures
Help control glucose and diabetes.
Improve oxygenation by increasing blood flow.
Relieve pain - endorphin release
Stimulate sweating and encourage elimination
Keep muscles toned and joints flexible
Produce more energy and vitality
Increase strength and mobility
Improve lung function
Increase cognitive function
Improve mood
Increase blood flow
Reduce stress and ameliorate depression
Improve immune system
The lymphatic system, a primary filtering system for our immune system, does not have an organ like the heart to pump fluid around our body; therefore, lymph fluid relies on movement and the contraction of muscles to make it flow. The contraction of muscles becomes the pump that helps the fluid get around the body. All exercise contributes to an efficient lymphatic system, which may help prevent infections and other diseases, like cancer.
Evidence shows that moderate exercise is most beneficial, as intense activity increases the number of free radicals in our bodies, which unmanaged, cause chronic inflammation, which may lead to chronic degenerative disease. Antioxidants and phytochemicals in the diet need to be proportionately increased as the intensity of exercise increases. Exercise can do more harm than good if nutrition and hydration are not increased accordingly.
Joy is manifested through activities that invigorate and motivate. Exercise is not a chore when physical activity is fun. So, yes, we will play tennis again (in moderation), but not until spring, when the snow and ice slowly thaw as the temps gradually rise above zero. We will slowly and gradually prepare (along with the weather) for our outdoor adventures again. Until that time, there's always ping pong in the game room, after we crank the stereo and listen to our favorite '70s songs from high school.
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