Senior Fitness This Fall?

The Trees Are So Gorgeous 

I have spoken to many people lately who have driven to see the Autumn colors painting the trees and bushes.  Seeing the color change makes me think back to times when I was young and would rake fallen leaves into a massive pile, so my friend and I would run and jump into the bank, laughing at the fun.  The air had a bit of a snap to the temperature, but we didn’t care.  We could spend an hour or more enjoying nature’s offering for play.  Remember those times?   

Since I am passionate about wellness for people over 50, I began to ponder how to celebrate the transformation of the season in small, easily achievable ways that could boost fitness levels.  Since I am in the second half of my life, I have started to look for ways to bring the excitement of a season change back to life.  The color changes this season continue to bloom and change daily.  All this made me think of Baby Steps. 

I loved the comedy, What About Bob, with Bill Murray.  Bill plays a quirky patient, Bob, who is given a book written by his psychiatrist Dr. Marvin, played by Richard Dreyfuss. The book is called Baby Steps.  In the movie, Dr. Marvin tries to teach Bob how to set reasonable goals each day and lose his fears.  Breaking a new goal into small steps, Baby Steps, makes the achievement so much easier.   

So, now my point.  Two of the most searched topics in Google for Senior Wellness in 2020 are Fitness and Health Insurance.  I’m not going to discuss Medicare Advantage plans!  However, the disruption we have all experienced this year has led to depression, weight gain, stiffness, recurrences of high blood pressure, diabetes management issues, breathing difficulties and more.  Returning to fitness when you are out of the habit can seem so daunting.  Let’s break it into Baby Steps.   

Inch by Inch 

Focusing on Fall and activity in small pieces, let’s use an easy activity for most adults, walking.  Remember, we are building a new habit of movement.   Guidelines for minimal activity minutes for heart health is 30 minutes or more daily.  Here’s a strategy to get those 30 minutes each day without a struggle.  “Inch by inch, anything’s a cinch,” my mom used to tell me.  The Baby Steps approach to Fall fitness looks like this. 

• Fifteen minutes after waking each morning, put comfy clothes on, wear your watch, and go outside for a five-minute walk. 
• Come home, eat breakfast, read email, etc.  After your coffee is gone, go back outside and walk five minutes in a different direction.  During this time, notice the color changes in the trees, Halloween decorations in yards, perhaps pick up a few fallen leaves that caught your eye and bring home to start a collection.  You have now completed 10 minutes or 1/3^rd of your activity for the day. 
• I know it may seem silly or even challenge your concept of meaningful exercise, but you are making REAL progress.  The morning has progressed to 11 am.  Are you sleepy from reading emails?  Grab your sweater, and out the door you go for another five-minute walk, paying attention to your surroundings, smelling the air as you go.  Guess what?  You are halfway to your goal for this day. 
• It probably is lunchtime soon.  Enjoy your lunch and look at those leaves you started to gather on your trips out the door.  If you are like me, I like a nap after lunch.  However, open that door and move outdoors for only five minutes.  You now have 20 minutes of activity accomplished.  Have a good rest! 
• When you wake up, it might be time for a cup of mid-afternoon tea; I can’t help thinking like this, my Mom was Irish, and we always had tea in the afternoon.  Sip your tea before any other obligations call for your attention, dash out the door for just five minutes.  What can you observe outdoors you failed to notice earlier?  Perhaps you would like to take your phone or camera to snap pictures of a tree that captures your attention.  You are only out for five short minutes but look how far you have come toward completing your goal! 
• After dinner is complete, this is the perfect time to step out of your door one last time for those last five minutes of active walking.  Darkness may be falling, but you are only walking for 5 minutes, taking a flashlight depending on how quickly the light disappears and night is taking over.  Breathe in deeply as you walk back toward home, proudly acknowledging you hit your daily goal without struggle or pain.  Thirty minutes of activity, you hit your goal!  Make a note on your calendar!  You did something great for yourself today!  Continue this daily exploration game, capturing scenes on your camera as you go, picking up gorgeous leaves you see on the ground and bring them home for your collection.  What an excellent record you will have of the changing season. 

A silly idea?  Perhaps, but Baby Steps got you out the door moving and accomplishing something great for your health.  Keep this pattern going through Fall and let me know how you feel by Thanksgiving.  Ready for the challenge?  

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