by Marina P. Kennedy, Community Contributor to Jersey Senior Weekly
Have you ever had a similar experience? Crouching down to get a pan from a low kitchen shelf, I couldn’t get up. My legs were simply not strong enough and when I attempted to stand, my knees did not cooperate. Crawling to the nearest counter, I used it for a stable support. While I likely looked ridiculous, I was more concerned about the state of my strength and the future of my mobility even though I am considered a good weight for my height.
The question that plagued me is whether or not I could improve my physical fitness level at the age of 68. I had taught exercise and dance extensively over 40 years ago but have hardly continued any type of fitness regimen while working and building a family.
At first, I vowed to walk a mile daily, holding one-pound weights but even that wasn’t easy.
I decided that a gym membership would be the best option for me. I was lucky enough to find one locally that had programs for older people most of whom are 60-plus that incorporated balance, cardio and strength. Yet the classes were by no means easy. In initial sessions, everyone around me was pumping five, eight, and ten- pound weights in the strength portion of the program while I struggled with the three pounders. Other exercises that included squats, planks, and balance exercises seemed impossible.
To remain positive in the face of what I thought was going to be failure, I purchased some comfy, attractive gym clothes, supportive sneakers, bought my own soft gym mat, and always kept a water bottle nearby to stay hydrated. I became mindful of getting to exercise sessions early to select weights and mentally ready myself for the hour ahead.
The best choice I made initially in the classes was to pause, do fewer repetitions than expected, and modify each of the exercises to my capacity. For instance, instead of lifting my leg behind me when practicing balance, I would simply tap my toe back. If the class was doing a 30-second plank, I would hold it for 15-20 seconds and gradually build up my time.
Some of the common statements by the fitness instructors during classes included, “Tighten your core, squeeze your abs and gluts, dig into your heels, adjust your posture.” These were concepts I hadn’t considered recently, and they were not easy to put into practice. I soldiered on taking two to three classes a week.
After exercising regularly for just a year, I walk faster without getting winded, feel confident in class, lift once heavy items with ease, fit my clothing better, and yes, I can get the pan from the low shelf and get up rapidly. All things considered, I believe you can not only improve your fitness level at an older age but defy the idea of getting weaker and more vulnerable to injury. If a gym is not readily available, consider using videos, exercise books, local meet-ups, community center programs, and zoom groups for regular exercise. And if you decide to join a fitness center, check the senior rates that may be a substantial discount.
I recently told my adult children, “I think I’ve become a gym rat,” Yet it’s one of the best things I’ve done for myself and my family in a long time!