For eleven years, I walked two miles every morning. Rain or shine, with my friend Barb, around the lake and back. I was proud of that walk. I thought I was doing everything right.
Then last spring, at our granddaughter's graduation party, I sat down on her very low, very squishy couch. And I couldn't get back up. Not without rocking three times and grabbing Bob's arm. A week later, I nearly dropped a bag of groceries on the porch steps because my arms gave out before I reached the door.
My doctor sent me to a physical therapist named Denise, who said something I'll never forget: "Cindy, walking is wonderful for your heart. But it isn't doing much for your legs and arms, or your balance."
Is walking enough exercise after 60?
Walking is a great start, and I'm not giving it up. But it's only one piece. The National Institute on Aging describes three kinds of exercise that help us as we get older: aerobic activity, like walking, for your heart and lungs; muscle strengthening, for everyday strength; and balance, for staying steady on your feet.
The general goal for adults who are able is at least 150 minutes of moderate activity a week, plus strength work on at least two days, plus balance activities. Now I know what a lot of you are probably thinking. "Cindy, that sounds like a lot." It doesn't have to all happen at once. Start where you are.
What are the three types of exercise?
In plain words: aerobic exercise, like walking or dancing, is good for your heart and lungs. Strength exercise, like standing up from a chair or doing push-ups against the wall, helps you carry groceries and get up from low seats. Balance exercise, like standing on one foot while you hold the kitchen counter, helps keep you steady and can lower your risk of falling.
What simple strength and balance moves can I do at home?
These are the ones Denise gave me. Please check with your doctor or a physical therapist first, especially if you've fallen, have pain, or have a heart or joint condition. And always keep something sturdy nearby to hold.
Here are the four in words. Chair stands: sit in a sturdy chair and stand up and sit down slowly, without using your hands if you can. Wall push-ups: put your hands flat on the wall at shoulder height and bend your elbows to lean in, then push back. Heel raises: hold the kitchen counter and rise up on your toes, then lower slowly. One-foot stands: hold the counter and lift one foot for a few seconds, then switch.
I started with just a few of each while the coffee brewed. That's it. A few weeks later, I was doing a few more. Slow and steady is the whole secret. Soreness that lasts for days means you did too much, not that you did it right.
How do I fit this into my day?
Tie it to something you already do. I do my counter moves while the coffee brews and my chair stands during the commercials of the evening news. If you like a gentle warm-up first, our 10-minute morning routine for stiff joints pairs nicely.
And because balance and falls go together, take a look at our guide on making your home safer from falls too.
What changed for me
Four months later, I went back to that same low couch at our granddaughter's apartment. I sat down, put my feet flat, and stood right up. No rocking, no grabbing Bob. She clapped. I may have taken a little bow.
I still walk around the lake with Barb every morning. Now I just do my kitchen-counter four when I get home.
Take good care of yourself, and take even better care of each other.
Do you do any strength or balance exercises? Tell me in the comments what works for you.
