© EKATERINA IATCENKO / SHUTTERSTOCK
● Practice yoga or tai chi. Both are
gentle on joints. According to several
studies, such as one published in Annals
of Internal Medicine in 2018, yoga’s focus
on flexibility, muscular strength, body
awareness and controlled breathing can
potentially help ease lower back pain.
Check YouTube for free videos. To
increase your heart rate, simply pick
up the pace.
● Optimize your workplace ergonomics to improve posture and reduce neck,
back and arm pain, as well as conserve
energy (see “Easy ergo” on page 62).
● Sports, hiking, walking and dancing
(standing or in a chair) all count as exercise. Even simple movements like tapping
your feet or moving your arms are a start.
Sit to stand
This is a good strength and
endurance test, and a fall
predictor for those over 60.
Using a straight-back,
armless chair with a seat
Breathe deep
● Incorporate physical activity into
daily activities: Rearrange or thin a closet
or room, do housework, fold clothes, garden, do yardwork or walk the dog.
● Try balance exercises. The sit-tostand movement (see “Sit to stand”)
simultaneously strengthens your hips,
legs, core, back, heart and lungs, and
improves endurance.
Another exercise, the single-limb
stance, is also a good test of fitness. Stand
at the sink with your hands right above
the sink. (If you are unsteady, have someone stand next to you.) Stand on one leg
without touching the sink for as long as
possible. If you can’t do this for 11 to 12
seconds, you are at increased risk of a fall.
To build up your performance, start
by holding on to the sink and work up to
being able to stand on one leg unsupported for at least 11 to 12 seconds.
Further challenge: Perform the exercise
with closed eyes.
Exercise guidelines for most healthy
adults recommend at least 150 minutes
of moderate or 75 minutes of vigorous
exercise per week (or some combination
of these).
For further specific guidelines, ask
your physician. Don’t compare yourself
to others or think it’s ever too late to start.
Good health is more than just luck or
good genes. It’s staying physically active,
socially engaged, cognitively challenged
and emotionally healthy to the best of
your ability.
While physical activity may seem
like a tall order, especially with everything else on your plate, a healthy mind
and body are worth it and can add years
to your life.
about 17 inches from the
floor, and a person or stable
object nearby, sit forward in
the chair with your arms
crossed over your chest and
your feet flat on the floor.
Rise to a full standing
Try deep breathing (aka
diaphragmatic or belly
breathing) for relaxation.
● Sit in a quiet room in a
reclined position with your
eyes closed.
● Place one hand on your
upper chest and one just
under your rib cage on
your belly.
● Relax your shoulders
and breathe in slowly
through your nose for
a count of two.
● Envision the air pushing
out the hand on your belly,
not your upper chest.
● Gently purse your lips
and, to a count of four,
slowly exhale, emptying
your lungs.
● Repeat for five to 10
minutes several times
throughout the day.
If you can’t go that long or
if it makes you lightheaded
or short of breath, do it for
one to two minutes and
build up from there.
To further strengthen your
respiratory muscles, place
a book or weight over your
abdomen and try to get
your abdomen to lift the
book when you breathe in
10 times twice daily.—JB
position using your buttocks
and your legs to push
yourself up, then sit back
down again. Repeat for 60
seconds if you are 59 or
younger; 30 seconds if you
are 60 or older.—JB
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