Aspirus | Aspire | Spring 2019

10 aspire Spring 2019 Low-impact exercises help you stay independent IMAGINE not having the strength to lift and hold your young grandchild or not having the flexibility to bend down and tie your shoes. Imagine being so wobbly on your feet that you take a spill and break a hip while crossing your living room—or getting so winded that you need to stop for a break halfway up a flight of stairs. If we don’t stay physically active as we age, all this and more could happen to us. “The good news? You’re never too old for exercise or to improve your strength, endurance, balance or flexibility,” said Candy Lindow, a fitness instructor at Aspirus Therapy & Fitness in Medford. “Almost everyone—of any age or ability—can be physically active. That’s true even if you have a chronic condition like diabetes or heart disease, or if you have mobility issues.” LIVELIFETOTHEFULLEST Stay fit. Go online to aspirus.org to find an Aspirus fitness center near you. Linda Frahm, PT Candy Lindow, fitness instructor Get outside It’s a wonderful time of year to get outside and enjoy the health benefits of outdoor exercise. Studies show that exercising outdoors can leave you in a better mood and feelingmore energized than exercising indoors. Low-impact exercises like walking and swimming are perfect for doing outdoors. Other ideas include: X X Gardening. X X Yard work, like pushing a lawn mower. X X Hiking in nature. X X Enjoying lawn games, like croquet. X X Golfing (skip the golf cart and walk). X X Joining your grandchild on the playground for active play. “Staying active is essential for allowing us to stay independent for as long as possible as we age,” Frahm said. “If we don’t exercise our bodies, it will become harder and harder for us to do the things we love as well as to perform simple tasks of daily living like cooking, dressing and getting around in our home.” Use it or lose it A safe bet “Low-impact exercise is generally a safe bet for most people,” said Linda Frahm, a physical therapist at Aspirus Therapy & Fitness in Medford. “It provides health benefits while also being easy on the joints andmuscles.” Frahmand Lindow recommend the following low-impact exercises for older adults: � Swimming. � Water aerobics. � Walking (particularly brisk walking). � Yoga. � Pilates. � Tai chi. � Elliptical. � Indoor cycling. � Weight lifting. � Resistance bands. � Sitting exercises. “These low-impact exercises can help you improve or maintain your balance, coordination, strength, flexibility, endurance and overall fitness,” Lindow said. “They can also help keep your heart, muscles and bones healthy, and help you prevent or manage diseases like diabetes, heart disease and osteoporosis.”