Exercise to Stay Out of A Nursing Home

Exercise is important!

I don’t think I can stress the importance of exercise too much!

• Everyone must get exercise to be healthy.
• Exercise improves mental health.
• Exercise improves physical health.
• Exercise prevents disability.
• Exercise brings people together.
• Exercise is the answer to all problems.
• Exercise will bring world peace.

OK, I suppose I can overstate the importance of exercise, but you know it is very important.

History of Exercise

Any long-lived nation had exercise as part of their culture.

• The ancient Egyptians practiced calisthenics.
• The Chinese had yoga.
• Indigenous Americans used their own body weight to exercise.
• The Grecians started using free weights to increase strength for battle, as well as for athletics contests. They wanted to get big muscles, look ripped and have six-pack abs before six-packs were invented!
• The Romans continued the practice of free weights which has been the mainstay of exercise equipment until the 1950s.

Before the industrial revolution, most people worked with their muscles all day. The work of the world required muscles. Men and women used muscles all day so the common man who did manual labor had no need of exercise. For them, just living required exercise. People didn’t have to run on a treadmill to get exercise. Burpies would be funny. Why would anyone do that on purpose? However, modern life, motors, and cheap energy have changed the way people function. We don’t need to use muscle power. We go to the gym and take the escalator up to the spinning room on the second floor to use the stair-stepper machine. Our bikes, scooters and skateboards have motors on them. Hoverboards can also get us around town with little or no effort. We have remote controls on everything, so we don’t even have to get up — my phone can control all the lights in my house!

So, how do we get exercise? I asked multiple people about their exercise routines. The following are a few of them:

How Christian Exercises

I started exercising for money. As a videographer, I got a gig filming running sequences, so I got paid to run. I never enjoyed running before, but by the end of the job, I found I enjoyed it. At first, I had to force myself through the wall. But just two weeks of running every day completely changed my life. By that time, I had begun enjoying running. I had to do it 30min every day to continue to stay in shape.

I have suffered with anxiety almost every day for years. Once I started running regularly I found it helped like crazy. I feel so much better. Now, just thirty minutes of a slow jog and stretches helps with anxiety and depression. It helps me feel like I’m doing enough with my life when I’m exercising, I feel accomplished. Also, I have been doing a hundred push-ups, and 20 pull-ups, it doesn’t help as much with my anxiety. But it makes my body ripped!

How Kehli Exercises

It all started with yoga. I knew I had to work out, so I found a yoga class online. Over time I found asanas that I liked. The enjoyment kept me motivated, and I was able to do it at home, even in inclement weather. I have taken breaks at times, especially when I travel. But when I get home, I get back into my routine easily because I feel better when I exercise.

How Sarah Exercises

I never exercised before. After the delivery of my babies, I had post-partum depression. The baby didn’t sleep through the night so I couldn’t sleep either. I needed the energy in order to survive. I used to exercise as a form of mental health.  But I get depressed. I feel so much better mentally and emotionally when I exercise, and that motivates me to continue. I think it’s super important to find what works for you. I found a YOU TUBE series of 10-minute workout videos that I can do every day. I love the one I found. I can’t stand the ones that talk the whole time during the workout! The one I use have no talking, just demonstrations of exercises that I can do. My little children look forward to our workout sessions and do it right alongside me. It’s been a lifesaver!

How Shannie Exercises

I don’t like working out, and I don’t like the feeling of working out. I found I need a reason to exercise. I took ballet classes to get a good workout. The fact that I was improving in my strength and abilities gave me the motivation to continue. Now, I no longer have ballet classes, but I have taken up surfing. I find it to be a great workout, and I am improving every time, besides finding it a very enjoyable activity. Catch a wave and I’m standing on top of the world! (With apologies to the Beach Boys!)

How Karyn Exercises

I was 43 when my husband was pushing his wheelchair around the high school track, getting ready for a bone marrow transplant. As I went around the track with him, first we could only do one lap, then two, then three, then four. I was so inspired that I ran a whole mile! However, after my husband died, I found it so boring to go around the track, so I started running in the streets. Running was so important to keep me sane with all the stress of becoming a widow with six children at home. I think I would have gone to the insane asylum if I didn’t run every day. After a while, instead of running along the street, I took a short drive to the canyon with my dog because I enjoy the fresh air in the wilderness. We hike only a couple miles, even in the snow. The mountains are so beautiful. This keeps me sane.

How Bret Exercises

I started working out at the request of my wife. She thought it helped me with stress-relief and I would be easier to live with. After continuously doing it, I began to notice that I had more energy! I was able to keep up with the kids, and had more clarity of thought, feeling mentally awake. After feeling the benefits, there was a point where I transitioned to doing it for me instead of for her. When I took time off from exercising I didn’t think clearly and didn’t have as much energy. I know now that if I want to have a good day, I need to exercise regularly. Now I’m doing kick-boxing, mountain biking, and running. Rather than feeling sluggish in the morning, exercising gets me into third gear to have a better day. I go to work with vigor and energy. I feel so invigorated while running! Also, it feels so cool to have wrapped hands and boxing gloves. I also challenge myself to do my age in push-ups every day. In my 30s it’s easy – but it’s going to be hard when I get to 50! I think it helps men to go out and burn calories and hit some pavement, with all the relationship, work, and other stresses of life. I exercise every day.

How Weston Exercises

I feel crappy if I don’t exercise. I feel like garbage. I feel like I should exercise every day, but I only work out two or three times per week. When I do, I feel like I have accomplished something and my day is more worthwhile. I know how to work out from sports and school. I just do a lot of running, and then bench press. It’s easy to get out and run because it doesn’t require any equipment.

How Heidi Exercises

I exercise intuitively. Some people eat intuitively, deciding what foods to eat by what they feel their body needs. Likewise, certain times of the year I move a lot and do squats, push-ups and calisthenics every day. Otherwise, my usual activities are good exercise. For example, I hold babies. Also, I am working now part-time at a warehouse where I lift heavy things all the time. Other times of the year I feel like I don’t need as much exercise, so I just do my daily activities, work, and kids.

My Story – How I Exercise

I prefer organic exercise. I cannot stand the thought of wasting calories on a treadmill. If I’m going to make an effort, I want to have accomplished something. I want something to show for all my effort, not just burn energy for the sake of burning energy.

As a child, exercise came easy. I didn’t want to sit around, ever! I went out as much as possible. My three brothers and I would run all day! When we were in the house we were usually fighting, which is great exercise!

From grade school through high school in southern California, I rode a skateboard everywhere.  I also rode bikes and walked a lot. I built things and remained very active. This made it hard to do homework, because I didn’t like to sit for any length of time.

Even in college, I kept active. I ran long distance. I played racquetball. I took dance classes. I walked a mile to school. Since I was in Utah, I learned to ski during the winter. When I was home for the summer, I was a carpenter, mostly building 3-story condominiums. Hauling wood, climbing walls, lifting beams, and swinging a hammer all day was an excellent work-out.

After medical school, I always had a project. I was remodeling my house, or building one. I also built sheds and chicken houses, planted gardens, and did landscaping. There was always some physical activity that kept me active as a young adult.

However, as I age, I have been using my brain more than my body. I don’t have as many projects, or, rather, the projects pile up as I work longer hours in front of a computer, sitting on my bottom. I even get home and sit more on the computer. I get up in the morning and turn on my computer and start working. There is no end to the computer work. Since COVID-19 has made me do a lot more telemedicine, I can be anywhere and be at work. If a test result comes in at 9:00 PM, I look at it and need to take care of it. I have seven “IN-BOXES” to go through every day, and I don’t get through them all each day. So, how do I find time to work-out, or exercise?

I also get involved in so many other things that exercise takes a back-seat. I have a lot of children, and grandchildren. I have three or four jobs that take time. I take care of people, and people require time. I have so many reasons why I can’t just go out and run.

I have tried many different ways of exercising. I went to a CROSSFIT class for over a year. It was helpful to have a date and time, as an appointment to keep for exercise. But I dreaded the class because it was a tough work-out. Then, I tried a home calisthenics program online, which was good. But I didn’t stick to it for the same reason that I don’t like to just burn energy for no reason. So, I try doing organic exercise. I travel a lot, walking as much as I can through airports. I take the stairs instead of the escalator. I have a garden that gives me a low level of physical activity. I park in the back of the lot at the store and walk in. I go for a six-mile hike in the mountains once a month with my son. But, in reality, all of this doesn’t add up to much.

I recently had a wake-up call on my decline in physical function. I used to run a lot. I have always enjoyed running; it feels like freedom. I ran long distances in college, once running fifteen miles averaging 7.5 minutes per mile. So, when my wife said she was so impressed that our son ran a 10K, I said, “That’s nothing.” She challenged me to do it, and I said, “No problem, I used to do it all the time.”

The next day I drove 3.1 miles down a very flat road and marked the half-way point. Then I drove home, got out and ran. The cool breeze was refreshing, but within only a few minutes I was panting so hard I lost control of my breathing. I had to slow down and pace myself better. With a lot of hard work I got to the half-way point – 5 kilometers but couldn’t run another step! I had to walk most of the way back before I could run the last kilometer into home. I was crushed! I have lost a lot of function! I used to be fit!

I learned an important lesson that day – if you don’t use it, you lose it. I am medical director of a nursing home, and know plenty of people who have declined because they stopped exercising. I don’t want to decline as I age so I really need to shut my laptop, get off my butt, and start exercising!

The best way to stay out of a nursing home is to exercise regularly. Those who can run a mile at age 50 have a very good chance of being alert and active their entire lives. I need exercise. I need to build muscle. I just don’t have enough time in a day to get adequate exercise. What can I do?

Not Enough Time To Exercise?

The average American has 5 hours per day of free time to exercise.[1] I really can’t use the excuse of not having enough time. I have found two real issues: laziness and priorities.

Excusing myself because I don’t have a big construction project or I don’t like to use energy without a purpose is just laziness.

Rather than living my life by how I feel at the moment, I can decide to improve. I need no other reason to exercise regularly than to increase strength and be healthy.

You don’t need to stress about doing it every day. You are not a failure if you skip days, or even weeks. One study showed that people who did a six-week training program, then took three weeks off, keep the same amount of muscle mass as those who did the same program without taking time off. Their conclusion:

“A 3-week detraining/6-week retraining cycles result in muscle hypertrophy similar to that occurring with continuous resistance training after 24 weeks.”[2]

The fascinating fact is that “muscle memory” allows you to rebuild quickly — those who work out and take a break get their muscles back faster when they start working out again. According to a 2010 study, “Individuals with a history of previous training acquire force quickly on retraining and this commonly observed phenomenon has been dubbed “muscle memory.’”[3] They found that even when people stop exercising and lose muscle mass, they maintain those cells that build new muscle, making it easier to regain the strength that was lost.

The point is, we don’t need to worry about taking time off or be overly concerned when we don’t exercise every day. ANY benefits we gain will help us in the long run. The point is to have a work-out program that you do regularly, and taking breaks will not hurt.

The most important thing is to have a program. Make an appointment. Work-out with others. Set a time in your day for exercise. The time can vary, the place can change, and you would do well to do different exercises. Doing the same thing every day can cause over-use injuries. Besides, doing different exercises works different muscles, keeping your body balanced.

What Is The Best Exercise?

The answer to this is: the one you like. Just take a look at the examples above. Each of them has a different exercise program. None of them do the same thing.

Any kind of movement is fine. It isn’t necessary to spend thousands of dollars on amazing, motorized exercise equipment. I have patients who bounce on a little trampoline at home. Others cannot even bounce, so they use a recumbent exercise bike that puts no stress on their joints. This allows them to exercise and still watch television – true multi-tasking! Of course, walking or running requires no equipment at all. I have one patient who goes barefoot walking on the beach – walking in the sand gives her a good work-out, and she doesn’t even have to buy shoes.

However, if you want to build muscles in the most efficient way, and you don’t have a lot of time to walk an hour every day, then you may want to consider a way of exercising that could be done in minutes, and still build muscle.

Interval Training

Once only elite athletes were given instruction on High-Intensity Interval Training, HIIT, but now it is recommended for everyone. In fact, what would take 45 minutes of walking or aerobic exercise could be done in 15 minutes.[4] The results of this form of exercise are astounding. Moreover, it can be done with any muscles of the body.

The essentials of HIIT are simple. Do any exercise as hard as you can for 30 SECONDS. Then, do light activity for two minutes. REPEAT. That’s it! Just 10 to 15 minutes is enough. You can do a single exercise or change them each day. One day you can run for 30 seconds, then walk for two minutes. The next day you can do as many sit-ups as you can in 30 seconds, then stand and twist for a couple minutes. The following day you can do as many push-ups as possible for 30 seconds, then do arm range-of-motion for a minute or two. If you go to a gym, you can bench-press as much as you can for 30 seconds, and then do range-of-motion exercises for a couple minutes. If you ride bikes, you can push as fast as you can for 30 seconds and then ride slowly for a minute or two.

As you can see, this type of exercise can be done anywhere at any time. There are no limits. It’s simple. Anyone can do it, and it works with any exercise. However, there is one caveat:

THE HIGH-INTENSITY PART OF THE EXERCISE IS DETERMINED BY YOUR LEVEL OF TOLERANCE.

It isn’t necessary to sprint a 100-meter dash if you are running for 30 seconds. All you do is what you can do. You may just jog for 30 seconds, and then walk for two minutes. It’s OK to adjust this to your own needs and abilities. Don’t try to do too much at once. Build up to a higher level as you improve your strength and skills. The point is to do a short burst to your limit, and then take it easy for a minute or two.

When To Exercise

There are many reasons a morning workout may be best.

• It works with your circadian rhythm.
• You have more energy during the day.
• The mind is cleared by exercise.
• People eat better, making better food choices, and eating less on the days they work out.
• People sleep better at night with a morning workout compared to the evening workout. [5]

However, there may be other reasons for doing an evening workout:

• It’s easier to find partners.
• Classes may be available.
• You may need stress reduction after a long day of work.
• Strength and endurance are increased in the evening.[6]

Overall, it seems a morning exercise routine will start the day better and keep you more fit. But if an evening workout fits into your schedule, that may be preferable, especially if it means that you will do it.

Weight Loss With Exercise

One of the myths perpetrated by our society is that exercise will cause you to lose weight. Surprisingly, people who exercise eat less than people who don’t. The fat loss is not from exercising, directly burning calories, but rather because people feel better, and eat less. They get satiated faster!

A 150-pound person would have to run a marathon to burn one pound of fat. How long does it take to put on a pound of fat by eating? The fact is:

The amount of fat on your body is determined by food – what you eat, when you eat, and how much you eat.

The amount of muscle is determined by exercise – Which exercise, when you exercise, and how much exercise you do.

If you build more muscle, you’re going to gain weight. Arnold Schwarzenegger had a very high body mass index in his thirties, and about the same in his sixties:

The young Arnold is mostly muscle, the older Arnold is mostly fat – with the same body mass index! But, now, in his seventies, Arnold has come back with exercise and diet to be much more fit. The muscle memory allows him to build up more muscle with less exercise. However, the fat comes off with eating less — he is eating a mostly vegan diet.[7]

My Recommendations For You To Exercise:

Exercise is a very important part of your health. I have decided I’m going to do the following to keep up my energy, focus, and fitness:

1. Plan exercise into your day – just fifteen minutes of HIIT can work.
2. Choose exercises that fit your needs – especially what you enjoy.
3. Take a class, work with a trainer, or go with others to keep you on task.
4. Use HIIT at least three times per week to build “muscle memory.”
5. Exercise in the morning, if possible.

With a nutritious diet, and regular exercise program, there is no reason you cannot be fit into your eighties, nineties, or even over a hundred!

 

 

Sources:
[1] https://www.washingtonpost.com/business/2019/10/30/actually-you-do-have-enough-time-exercise-heres-data-prove-it/
[2] Comparison of muscle hypertrophy following 6-month of continuous and periodic strength training
Riki Ogasawara, Tomohiro Yasuda, Naokata Ishii & Takashi Abe
European Journal of Applied Physiology volume 113, pages975–985(2013)
[3] Myonuclei acquired by overload exercise precede hypertrophy and are not lost on detraining
C. Bruusgaard, I. B. Johansen, I. M. Egner, Z. A. Rana, and K. Gundersen
PNAS August 24, 2010 107 (34) 15111-15116; https://doi.org/10.1073/pnas.0913935107
[4] https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/interval-training/art-20044588
[5] https://www.healthline.com/health/exercise-fitness/working-out-in-the-morning#morning-vs-evening
[6] https://www.healthline.com/health/exercise-fitness/working-out-in-the-morning#morning-vs-evening
[7] https://veganliftz.com/arnold-schwarzenegger-vegan/