Excercise as a family of all ages
By Andrea Renee Wyatt, M.S.S., C.S.C.S.
Q: Recently my 80-year-old mother-in-law came to live with us. My family is extremely active and wants to include her in our activities, but because of knee problems and osteoporosis we are not sure where to start. Although she has a very active life, she has never formally exercised. What types of exercise and activities can we all do as a family that will fit everyone's needs?
A: Statistics project that by the year 2030 there will be 70 million people age 65 or older in the U.S. The importance of living an active life has never been more essential, as research states that more than 80 percent of these people will have at least one chronic condition that could possibly be managed or improved through a lifestyle of physical activity.
Including your mother-in-law in your family's active lifestyle is a great idea. Not only will it be positive for your family to continue with your normal routines, but it may also help your mother-in-law improve her quality of life.
Begin by speaking with her physician to discuss any exercise guidelines, restrictions and limitations that may be needed for her to safely start an exercise program. Her knee problems and osteoporosis will need to be addressed to lower the risk of possible injuries.
Once you have received clearance from her physician, use the information to find activities that can be safely completed. You have many options; remember to use your creativity. Consider some of the ideas below.
Family workout circuit. If your family enjoys strength training and cardiovascular training you can definitely continue this type of workout. Set up stations of exercises that can be modified depending on who is there. Have a station for different muscle groups: back, chest, shoulders, arms and lower body.
Exercises such as a chest press, row, shoulder press, bicep curl and tricep extension can all be modified by a change in position or by using a different form of resistance (dumbbells, medicine balls, resistance bands, etc.) to accommodate each exerciser. The resistance training will also be helpful with your mother-in-law's osteoporosis. Just be sure to follow the proper guidelines for exercise with this condition.
Combine your strength-training workout with cardiovascular exercise such as cycling or an arm bike. If able to safely walk, incorporate walking as a source of cardiovascular exercise.
Jump in the pool. The water is a great form of exercise no matter what your exercise level. Swimming, water aerobics or just walking or running in the water can be fun while increasing your heart rate. Also, your mother-in-law may find this to be enjoyable due to the water's buoyancy, which is easier on the joints. Everyone may not be doing the same thing in the pool, but you will all be together.
Slowly introduce these new training styles to your mother-in-law, and continue to encourage your family to live a healthy and active lifestyle.
Always consult a physician before beginning an exercise program. Andrea Renee Wyatt, M.S.S., C.S.C.S., is a certified personal trainer with an extensive background in strength and conditioning as well as therapeutic recreation. If you have a fitness or training question, e-mail Andrea at letters.kfws@hearstsc.com or write her in care of King Features Weekly Service, P.O. Box 536475, Orlando, FL 32853-6475.
(c) 2007 King Features Synd., Inc.
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