Gym Shorts: Use it or lose it!

Welcome to Gym Shorts, a new column on health and fitness that will appear twice per month in The Kincardine Record. I’m Kim Dixon, a resident of Kincardine. I started my career as a reporter and have been a communicator ever since for non-profit and corporate businesses.

Armed with a Bachelor of Journalism degree, and as a past member of a local yoga studio and now a member of a local gym, I plan to share information about the benefits of wellness and exercise for all ages in beautiful Bruce County. I hope you enjoy the column, and don’t forget to send us your feedback. As a reminder, you should always consult first with a medical professional or coach before starting a fitness program.

For those of us over a certain age, we’ve definitely heard the term, “Use it or lose it,” many times, and for good reason.

As we age, our bodies are constantly changing. Part of that aging process means we may also face physical limitations and injuries. The not-so-secret answer to staying limber and avoiding injuries is to keep as active as possible.

The best part of being active, especially if you are over 60 years of age, is that it improves your mobility and balance, which reduces the risk of falling and subsequent injuries. It also helps you stay mentally fit. Overall, an active lifestyle can help you be independent longer and help prevent diseases. I would list them but I think you know where I am going with this.
 

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Kim Dixon rings the bell after achieving her first fitness goal in 2021
 

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People who are struggling with their health in their 60s, 70s, and 80s are often told the same thing by their medical doctors – keep moving. You need to participate in some sort of activity to help maintain or improve your health. My family physician recently told me something that has stuck with me: “Our bodies are always in training.”

Research in the 2021 ParticipACTION Report Card on Physical Activity for Adults showed Canadian adults, aged 65 and older, are least likely to participate in physical activity. This is why medical practitioners are telling their older patients to be active. For this particular age group, resistance training improves muscle strength and physical functioning. Exercises that target balance, gait, and muscle strength have been found to improve physical functioning. There are clear benefits in improving balance and aerobic capacity in people with poor fitness.

Experts in the field of health and fitness tell us to take part in at least 2.5 hours or more of moderate to vigorous aerobic activity at least weekly. The benefit of exercise - it adds bone and muscle strengthening when you use your major muscle groups. For seniors, weight-bearing physical activity reduces the rate of bone loss associated with osteoporosis. Regular physical activity also maintains strength, flexibility, balance and co-ordination.

You have a lot of options when it comes to exercise. Muscle-strengthening activities can include climbing stairs, digging in the garden, lifting light weights, and push-ups. Bone-strengthening activities can include yoga, walking and running, and even weight-lifting. Exercise can be done at home, with a group of friends, or in a yoga studio. One of the best options is to exercise at a gym where you can work under the guidance of a coach.

Next time, I’ll talk about how a coach can help you develop a personal fitness plan with “functional” movements that focuses on building balance and co-ordination, strength, and mobility.