Ask the Doctor: Getting Back into Exercise; Home Safety
Q: I’m in my early 70s and not overweight, but I feel unfit, flabby, and unmotivated. What’s a good way to get back into exercise?
A: The good news in your statement is that you imply that you’ve been in better shape before and want to “get back” to exercise. There are many strategies, and I’ll offer a few here. To get started, think about how you felt when you were in better physical condition. For many people, physical fitness is about feeling good in their bodies. There is little to no pain, it’s easy to move around and do things you enjoy as well as things you might need to do, such as push a vacuum around the house, mow the lawn, or wash the car. Exercise also helps people feel better by reducing stress, increasing overall energy, and may even provide some camaraderie at a gym or senior center. Many people do well with a competition of some sort, be it against others or themselves. For example, there’s a program called from couch-to-5K(C25K) and it’s designed to help people train for a 5-kilometer (3.1 mile) walk/run race. C25K free or low-cost programs are available online, as apps or podcasts, and typically start with timed walking and running intervals that gradually ramp up over about nine weeks.
Of special note this year is the National Senior Games (NSG), which take place every two years in the United States. This is the year to train because the next one is Nov. 5 to 18, 2021, in Fort Lauderdale, Florida and you have to qualify to participate. The NSG is the largest multi-sport championship event in the world for adults 50 and over. Everything from badminton to horseshoes to volleyball is included. Participants must be at least 50 years old, and there are many in their 70s and older. For inspiration, check out profiles of the champions, learn about included sports and then get training. In California there are two state qualifying games for the 2021 Nationals. For more details on qualifying games nationwide go to nsga.com.
Q: My father has poor vision and trouble walking. How can I make the home safer?
A: There are a number of ways to make the home safer and more accessible. Let’s start with reducing tripping hazards: Remove clutter such as shoes, piles of magazines, or electrical cords that are within walking paths in the home. Throw rugs, and any rug that is not secured to the floor, should be removed. Ensure the lighting in every room is bright but not glaring. Make sure switches are easy to use: Lamps with push buttons on the base or along the cord are better than those that are on the inside of the lamp. Sturdy handrails should be on both sides of any staircase, with light switches at the top and bottom. Place a few night lights around the home, especially en route to the bathroom and in the bathroom as well. Replace small wall switches with larger ones so that they can be turned on with the palm of the hand. Lever-style handles on doors and sinks can be operated much more easily than round knobs. In the kitchen, place frequently used items on shelves within reach.
People with compromised vision and physical abilities are especially vulnerable in the bathroom. A raised toilet is very helpful to those who struggle with knee and hip issues. Toilet safety rails also provide stability when you sit or stand up, the most durable are those with stand-alone frames rather than those that bolt to the toilet bowl. Padded arm rests also provide more comfort, especially when it’s time to stand up. Similarly, a tub transfer bench can help people get in and out the bathtub. Slip-resistant grab bars should be installed in the shower and around the bathtub, and these should be secured to wall studs, not the drywall. Use non-slip bathmats and suction grip mats or decals to reduce slipping inside and outside of the tub. If possible, replace a tub with a walk-in shower. For more tips specific to your home and your loved one’s needs, consider booking a home assessment visit with an occupational therapist.
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