No Pain No Gain is not the Rule in Senior Physical Fitness

Articles on Fitness | Topic: fitness

by Adolpha Jefferson

No Pain. No Gain is not the Rule in Senior Physical Fitness

5 Ways Seniors Can Enjoy Daily Exercise

First they tell you that you have to exercise at least 90 minutes a day, five days a week, and then they tell you that it has to hurt. This no pain, no gain mentality is somehow meant to inspire us to work our bodies so hard that we are sore and stiff the next day. For seniors who already have pain that they are trying to heal, the prospect of purposefully adding more pain makes exercise seem like a bad joke. The idea that we should feel pain after we exercise may be good for military boot camps that want to build up soldiers, but as seniors, there should be a way to work around extreme exercise.

Yoga

Luckily, many doctors and fitness enthusiasts are beginning to support seniors in the re-done, no pain, no pain attitude. They are finding that seniors who are expected to add pain to a lifestyle that may already incorporate chronic pain is an unreasonable expectation. Yoga, for example, purports that no one is supposed to feel pain during any of the postures. In other words, a posture done within a person's abilities will not be painful. Activities like walking and dancing are being suggested as a beneficial, painless way for seniors to stay fit as well.

Swimming

Swimming is another activity being recommended for no pain, with gain. Being in the water relieves muscle tension, pain and swelling from arthritis, and lets the body perform resistance exercise with little tension on the joints. It is still possible to overexert you or feel sore the next day, but the water makes the chances for a successful and painless workout much more possible. Hospitals have even built swimming pools or co-opted with gyms for pool use time because swimming is such a painless way for seniors and those in physical therapy to regain or grow strength.

аHistorical Quote

Clearly, society has a tremendous stake in insisting on a woman’s natural fitness for the career of mother: the alternatives are all too expensive.

—Ann Oakley (b. 1944)

Gym

There are a few ways to make sure that you are in the right environment to engage in a no pain with gain workout. Professional gyms which have certified instructors are a great place to start. Senior classes are on gym calendars everywhere. Silver Sneakers offers classes made specifically for seniors at various levels of fitness and ability. Many instructors will also offer modifications for exercises. If the modification information is not readily available, ask the instructor or fitness manager for it. As long as your doctor has approved the activity or class, the instructor should be able to offer ways to keep pressure off the knees and wrists, or recommend alternate exercises for those using walkers or wheelchairs. Wellness centers and weight rooms should have personal trainers on hand that can recommend the proper weight for circuit training and lifting weights. If a fitness instructor does not have this information, then reconsider taking a different class or going to another gym.

Dancing

Besides finding places which can offer the proper modifications for their classes and machines, finding something enjoyable which you like to do and that is physical will also diminish the pain philosophy from a wellness attitude. If you pick a physical activity which you consider fun, you are not likely to associate it with a need to create discomfort. Dancing should end the night with you feeling rejuvenated and exhausted by the fun, not the pain, you experienced. The only potential drawback to doing something that we enjoy is that we tend not to think directly about how much we are working our bodies when we feel good. Try to keep tabs on how your body feels throughout your activity or workout. Remember that you are going to be the first person who will know when it has been too much.

Walking

Taking a little walk can do wonders. Not only will it revive you but may motivate you to continue exercising. As gentle as the new workouts are, a little soreness can still result from any physical exertion. Counteracting soreness with some yoga or stretches will take away some of the kinks, especially when they are more pronounced in the morning. Drinking plenty of water before and after a workout also does plenty to keep sore muscles away. Water helps to breakdown the lactic acid that builds up as you build muscle. Outside of drinking water, a relaxing, warm bath can alleviate any soreness until your body gets accustomed to your new pain-free workout.

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Please note: All personal opinions expressed in the "No Pain No Gain is not the Rule in Senior Physical Fitness" article belong to the contributing author and are not necessarily shared by HealthExerciseSports.com.

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