Fit At Any Age
By Melissa Treacy
As the winter months are fast approaching, it is important to remember to
still stay healthy on those cooler days. Adults 55 and over have even greater
challenges getting and staying in shape. Fall and winter don’t help the matter
much.
Sure, when the sun is high in the afternoon summer sky, it isn’t as hard to
think ‘hey, I’ll go for a walk.’ But, now that snow and ice surround the walking
paths, what are some good ways to make sure Mother Nature doesn’t take her toll
on your health? We asked some local experts to share their tips with our
readers.
Stay in shape! Sure, easier said than done, right? But, Betty Linko, executive
director of the Indian Valley YMCA in Pennsylvania, said that it isn’t hard with
the right support in place.
“Don’t wait to get started,” said Linko. “Especially with the winter blues and
weather the way it is, it is important to have a variety of
activities.”
Local YMCA facilities offer a multitude of ways to stay in shape, including
cycle bikes, Pilates, yoga, kickboxing, healthy abs and back classes, water
sports and much more. Thankfully, the classes are also geared for all ages.
Check your local YMCA schedule for classes geared especially for those 55
and over.
Linko said that any season is a great time to start up with a program.
“Especially with this time of year,” she said, “with stress taking over and time
being a factor; we need to take
better care of ourselves.”
Linko said that working out isn’t the only
thing to do to stay healthy.
“We have to eat right along with our exercise,” she said. “We offer a Weight
Watchers program here to maintain weight or work toward a goal.”
The director noted that there is also a nutritionist and physical therapist on
staff at the YMCA locations, as well.
“These are all free benefits to our members,” she said. “Even for those that are
skeptical, we have a free one-week pass. We really focus here on mind,
body and spirit.”
To make an appointment, request a trial membership or become a member, call the
Indian Valley YMCA at
215-723-3569 or visit your local Y.
Besides working out, it is of course, as Linko noted, important to eat right
during this winter season, in order to stay healthy. Sharon Howard, R.D.,
C.D.E., L.D.N., who has been a dietician in the Exton, Pa. area for over 25
years, says it is important to eat right to combat health issues.
“Your best defense is taking offense with a health-packed diet to prevent or
treat those common wintertime illnesses,” said Howard. “If your daily routine
includes skipping meals, high-fat, high-sugar junk foods and coffee as your
source of “energy,” you are setting yourself up for defeat by the winter
bugs.”
Instead, Howard says you should try to keep your immune system “in shape,” just
as you would your physical body, especially as the cooler days approach. These
cooler seasons tend to bring around the dreaded “flu season,” as
well.
“Keep your immune system in shape with plenty of whole grains, fruit, vegetables
and low-fat protein,” said Howard. “Your immune system is supported by dietary
sources of zinc, folate, iron, selenium, Vitamin C, A, E and B6. A well-balanced
diet can supply you the necessary ammunition.”
Howard added if your diet doesn’t allow for a balance in all these nutrients, a
vitamin supplement might be the way to
go.
“You may consider a multi-vitamin if your diet fortress is
weak,” she said.
For more tips or to make an appointment with Howard at her Exton or Kennett
Square, Pennsylvania locations, call
610-524-7763.
Tom Suspenski, physical therapist and athletic trainer at Health Check, in
Downingtown, Pa., agreed that staying
healthy for the winter is key.
“You need to keep active,” he said. “Doing aerobic activity helps to produce
endorphins. With the lack of sun and light,
it is necessary to combat those winter blues.”
Suspenski recommends at least half an hour a day of aerobic activity for those
of all ages. He said winter months,
however, can especially be tough on the elderly.
“Those with arthritic or joint pain may feel increased pain or irritation,” said
Suspenski, as weather cools. This often happens when a storm comes through the
area. Since a storm is often a system of ‘low pressure,’ that pressure
difference creates pains on the joints.”
Suspenski says to keep blood moving around the joints with activity. He
recommends doing both strength training and aerobic activities. He also added
that, with the holiday seasons, it is often difficult to maintain our
healthy lifestyles.
“Of course it is an issue around and after the holiday season,” he said. “We
want to maintain a lean body
mass to keep our ligaments and muscles healthy.”
Suspenski recommends starting a routine.
“Get into a routine,” he said. “Start now, and in January or February, stay with
it. So many try to start as a resolution, but don’t see instant results. It
takes about two months to create a leaner muscle mass, which in
turn burns more calories.”
Like Howard, Suspenski recommends using a multi-vitamin if your diet does not
offer a complete source of
nutrients.
“So many ask me ‘I feel depressed and have no energy, should I try a vitamin?’
and I say yes. It is good
advice, especially if it is devoid in your food supply.”
When searching for a vitamin, Suspenski only suggests that the words “potency
guaranteed” be on the label to assure pharmaceutical-grade manufacturing
practices are used in its creation.
Health Check can be reached by calling
610-269-5070.
No matter what method you choose, or how you try to do so, there are many
resources out there to help you
stay fit and healthy.
