Adult do age differently. Do you see some adults having more energy than others? Some older adults are still participating in marathons. What do they have that you don’t? These are some interesting questions.
Sitting too much has been associated with poor health. Sitting for long periods of time places you at risk for higher blood sugars, increased weight, and cardiovascular diseases.
There are some chronic diseases that can cause your body to be more tired. Heart diseases such as heart failure and atrial fibrillation are two chronic diseases with a reduced oxygen consumption. This lack of oxygen consumption does not allow the exchange of fresh oxygen with used up toxins that need cleared. This happens in all muscles all day but is reduced in certain diseases. Physical activity increases oxygen consumption and lowers the heart rate and physical activity does not cause adverse effects.
It is important to increase your physical activity. Studies have shown oxygen consumption is increased with regular activity, even in the presence of heart failure or atrial fibrillation. So, get up and move. All people of all ages are recommended to have 30 minutes of moderate level of physical activity at least five days a week.
Moderate levels of physical activity include brick walking at a pace that may be different for each person. Sweeping floors, mopping floors, dancing, swimming, stair climbing, yoga, and low impact aerobics are activities suggested by the American Heart Association.
Dementia is a chronic progressive disorder that limits an adult. Walking is a life style that could reduce this damaging condition. Researchers at the Krembil Neuroscience Centre in 2014 found tiny strokes may be causing dementia and may be reduced with life style changes such as increasing physical activity.
Not everyone can participate in these activities. You may be too short of breath or just not able to do these activities. Do not lose hope. Any increase in your activity can reduce the harmful effects of sitting too much.
A study has just been published by Sardinha et al 2015 in The Journals of Gerontology Series A Biological Sciences and Medical Sciences. The study looked at 215 adults ages 54 to 94 and found there is a direct relationship with the amount of time an adult sits with the amount of independence the adult will have.
Standing has been found to be just as effective as walking when the person adds the following. Stand up and sit down at least every 30 to 60 minutes. Rock on heels and back to toes while standing. While holding on, swing one leg than the other. These activities are very important to interrupt the sedentary position of sitting.
Do you feel too weak or just too tired? Ask yourself this question and rate how tired you feel after sitting around the house all day. Use the scale of 0 = not tired at all to 10 = extremely tired. Compare this to a time when you are up moving around during the day. You may find you are less tired when you have been moving around during the day. Activity will reduce your overall feeling of being tired.
Changing the way you feel while moving will not change overnight. It may take you a couple weeks or months to build your muscles up. Preventing decline is easier than repairing damage of inactivity.
Joining a walking group has been found to have many benefits. Hanson and Jones, 2015 in British Journal of Sports Medicine, looked at 42 different studies examining the effects of walking groups. Walking groups reduce obesity, fibromyalgia, and dementia. Walking groups also reduce blood pressure and blood sugars and increase oxygen consumption. Walking groups are social and provide companionship.
Give yourself a chance to age well. Weakness does not have to set in and you can be active as you age. Get up and move more to reduce the harmful effects of sitting.
Mary Ann Wietbrock is an Advanced Practice Registered Nurse as a Holistic Wellness Consultant at Cardinal Elements Inc. Her resources and experience help improve quality of life. She can be reached at www.cardinalelements.com