ROANOKE TIMES
Copyright (c) 1996, Roanoke Times
DATE: Sunday, May 19, 1996 TAG: 9605170088
SECTION: SENIOR STYLE PAGE: 5 EDITION: METRO
SOURCE: SARAH COX
Seniors are no different from any other age group when it comes to exercise, say the experts. They need it, too, and what they need, how much, and how frequently, depends on their physical needs, weaknesses and ability level.
No one, not even a 20-year-old, should leap into an hour of intense aerobic exercise if he or she is in poor shape, especially not without warming up, stretching and working up to that level.
Exercise should be approached as an enjoyable, life-long part of your routine.
Paul Nester, supervisor of adult activities for Roanoke County, said he's been teaching aerobics for adults for eight years. He recommends exercise with minimal impact on joints for seniors, especially those with arthritis. Exercise, he said, not only stimulates blood flow to the different joints of the body, it also helps with balance and relieves stress.
But first, stretch.
"Being a former athlete, I didn't think it was important to stretch, until I got to the college level.
"Stretching helps prevent falling or other injury,'' said Nester, who played college football. Yoga, which Roanoke County offers periodically, is a minimal-impact, stress-relieving exercise.
In the county, those classes start late June. In addition, Nester mentioned aqua aerobics (offered at a number of pools around town). And light free-weights can increase strength, he said, without too much danger of impact or muscle damage.
"The more you get out of exercise, the better you feel. Whenever you feel better about yourself, you're going to be better, at work and at home," he said.
Jade Daniels has been teaching T'ai Chi, an exercise movement that strengthens muscles, increases balance, and relieves stress, for about 20 years. She said she was taken by it immediately. "It was beautiful to see someone move so slowly and gracefully. It is peaceful, harmonious, and not an ounce of stress around it. It helps with strength in your joints, bones and muscles,'' said Daniels.
She said her clients find themselves getting stronger, more flexible and expending a lot of energy, but without a great deal of jumping around. Her classes are made up of a wide variety of ages, because T'ai Chi is ideal for anyone.
"It aligns the body and the mind. You do it with your eyes open,'' she said, explaining one of the basic differences between it and yoga. Learning how to balance, walk, and anchor your body with your eyes open makes more sense, she said, because that's how we get through the day.
Daniels said she emphasizes going at one's own speed, doing what your body wants and appreciating it. She said she has seen the results of T'ai Chi in other ways. It it has lowered some clients' blood pressure and taught them how to breath better. It also helps with sleep, a time when the body should be healing rather than working out its stress. Daniels offers these classes through Roanoke County Parks and Recreation, and she suggested asking about senior rates.
Cynthia Edmunds, a personal trainer who owns Life Fit, a personal training service, said her clients' ages range is from mid-30s to 86. "I cater to all ages and ability levels,'' she explained.
The "use it or lose it" phrase is true, said Edmunds, adding that gradually, with lack of exercise, people slow down and have less range of motion.
"As we get older, keeping ourselves moving is a big thing,'' she said, citing losing weight, gaining strength, decreasing arthritic pain, decreasing blood pressure, increasing oxygen levels, and increasing the good cholesterol (HDL's) while decreasing the bad cholesterol (LDL's) as all benefits of the right kind of exercise.
In addition, she said exercise can even increase your body's resistance to osteoporosis through strength-training, which helps stimulate bone growth and decrease bone loss.
Edmunds worked at the Roanoke Athletic Club for five years before starting Life Fit three years ago. She said it's never too late to begin an exercise routine, particularly since it helps with both physical and mental health.
"If people get bored, they will get depressed,'' she said. The antidote to this is to keep active, and this will breed more activity. You're more likely to get involved in more things, she said, if you feel better about yourself and your abilities.
"As you're moving around more, you get your endorphins moving around, which helps you have a better outlook on life. Taking care of the body snowballs,'' said Edmunds.
Edmunds goes through an initial consultation with her clients to review their past, current and future exercise plans. She reviews their medical questionnaire, then does a fitness assessment. This involves a cardiovascular endurance test, a muscular fitness test, flexibility rating and body composition rating. After this, she designs a routine that will meet the client's goals, needs and level. All workouts contain the same basic outline: a warm-up routine, cardiovascular workout, weight training, and cool down and stretch.
"Safety is a big thing with me. I have a gradual program that can be incorporated into any lifestyle,'' she said. She cautioned that there may be clients who will need a physical with their primary physician first, particularly if they've been sedentary for a long time, are on medications, or have a known disease.
Dr. Henry Ivey of Parkway Physicians is board-certified in family practice. He concurs that for those who have led a sedentary lifestyle, an exam or even a cardiogram may be advisable. Although seniors may not be able to indulge in contact sports the way younger people will, he advises walking, bicycling, swimming and aerobics - particularly water aerobics - for his patients. He said exercise does indeed help relieve stress, as well as help someone climb out of a depression.
He advised to fine-tune an exercise routine that you can do easily. Use common sense - if there's a foot of snow on the ground, use your stationary bicycle that day, or go walk around the mall.
Also, choose an activity you enjoy, and keep your safety in mind as well. "Don't go walking around at dark in a high-crime neighborhood,'' said Ivey.
LENGTH: Long : 112 lines ILLUSTRATION: PHOTO: TIM TREVILIAN. R.J. Fielder gets some advice fromby CNBAnthony Bryant, personal trainer at Custom Fit of Roanoke.