Many seniors do not feel prepared to incorporate a structured senior exercise routine into their daily lives. Whether an individual is hesitant because they feel they will be unable to keep up, feel an exercise "class" is too inconvenient, or are just recently beginning to experiment with fitness after being sedentary for an extended period of time, there are many things that can be done to ensure that each person's fitness goals are reached; even if those goals are to prepare the individual for a more extensive senior fitness program.



WALK, WALK, WALK!

Walking is one of the simplest forms of exercise known to man. Our bodies were made to walk. Our legs were designed to support our bodies with strong bones and muscles and our spines were created to sustain the impact of decades of walking. But, far too many people drive or take public transportation to get where they need to go. In our need to get places quickly, we have

sacrificed our health by avoiding one of the best cardiovascular and weight-bearing exercises available. Walking is free and easy and requires no special equipment other than a good pair of walking shoes. You may not be able to get where you want to go as quickly as you once did, but studies show that the more you walk, the better your body accommodates the activity. That means that soon you will be able to walk farther and faster than you once did. So, take a walk

after dinner every night; walk to the store instead of taking the car; walk to your doctor's appointments if they are nearby; and walk to a friend's house or community center. Anytime you are given the opportunity to walk, choose to do so. Many seniors enjoy walking so much that they do so in groups and may even take up speed walking as their level of senior fitness increases.

Remember to use common sense when walking. Be certain that you begin with short walks and work your way up to longer excursions. You will need to not only walk to your destination, but be able to walk home also, so be sure to start slowly. Although walking is one of the best forms of exercise for all ages, it's never a good idea to walk long distances in inclement weather unless you are very physically fit. Exposure to the elements and the risk of falling in wet or icy

conditions can be especially serious for seniors.

Oh and by the way a great motivator to walk is a dog. Not only is it man's best friend, that will never answer back and will always love you, it will keep you active by demanding walks!

GO GARDENING!

Yard work has always been a great way to remain active for seniors. Some of us have enjoyed gardening for years, and others have only realized the joys of gardening since retirement. Gardening, be it vegetable or flower gardening, encourages the body to move and movement is what we're after, no matter how mild. As we age, we may find that gardening becomes more strenuous, because it forces our bodies to bend, our bones to bear weight, and our muscles to

work. Seniors who garden find that the activity is satisfying and often don't even realize that they are exercising.

Other forms of yard work are beneficial forms of senior exercise as well. Consider mowing the grass or raking the leaves. These tasks require little exertion and can be performed in small spurts if you are just getting started with your senior fitness goals. Soon you will find that you can easily mow or rake your entire yard.

WASH THE CAR!

It's amazing how many activities present themselves each day that would allow us to enhance our fitness levels. We are so attuned to automated processes and convenience that we have committed ourselves to a life of reduced senior fitness and decreased health. One of the things that we can do to get moving again is as simple as washing our own car. Weather permitting, washing the car provides cardiovascular benefits as well as keeping the upper body mobile as we

age. So, give your arms, shoulders, and back a workout and soap up that car.

KEEP MOVING!

Examine your lifestyle for opportunities to add senior exercise to your lifestyle. Remember that, even though you may need to exercise a few hours a week to receive the maximum benefits of exercise, you don't need to exercise all at once. In essence, anything we can do to get moving more and sitting less can add up to better health and fitness.

Take advantage of every opportunity to stand, walk, climb, and move that presents itself during the course of your day. Don't let someone bring you that next cup of coffee; get it yourself. Forgot to grab something from upstairs last time you were there? look at it like an opportunity to benefit you heart with some stair climbing. Walk, garden, mow, rake, climb stairs... take every

opportunity to move!