My long-time friend of over three decades is an avid exerciser and has been as long as I have known her. She has a gym membership (maybe two) and attends classes daily. Her reasoning was not to look good in spandex but to keep a strong core to protect her spine as she ages.
By way of contrast, I am an avowed couch potato. I detest exercise of any kind. I don’t like to perspire or pant, and I’m not fond of the outdoors. I can lift a 40-pound bag of cat litter, although not as easily as I once did, and I carry my groceries without breaking a sweat. If I can button my jeans, that’s fit enough for me.
That is, until now. Recently, I tripped and fractured my arm, landing myself in a cast from neck to wrist. As unattractive and cumbersome as this is (I can’t wear a bra or change my shirt), the real pain is when I bend to pick something up. I get on my knees but then struggle to get upright again. My thigh muscles scream at me, and my “good arm” aches from pulling myself up. Could a strength-training habit have helped me in this situation?
As we age, muscle mass naturally decreases, which can lead to weakness and mobility issues. A good exercise program is effective for increasing bone density and reducing the risk of osteoporosis and fractures. Resistance exercises stimulate bones, making them stronger, which is crucial as bone density tends to decline with age. Strength training helps to preserve, or even build, muscle mass, keeping us stronger and more agile, and improves balance by strengthening the muscles that support our joints. This can reduce the risk of falls, which become more common with age and can lead to serious injuries.
It’s also worth noting that these exercises should be accompanied by a balanced, nutrient-rich diet, as you need sufficient calcium to keep your bones healthy and vitamin D to help your body absorb calcium.
I live alone with no one close by for support. Many people have offered their assistance, but I don’t need groceries (I have Instacart) as much as I need to be able to do the little things that two-armed people take for granted, like opening a can of tuna. I can hardly ask a friend to apply my deodorant, can I?
So a word to the wise: don’t get so out of shape you can’t get off the floor (and have an emergency plan in place in case life trips you up).
Pepper Evans works as an independent-living consultant, helping older adults age in place. She is the empty-nest mother of two adult daughters and has extensive personal and professional experience as a caregiver. She has worked as a researcher and editor for authors and filmmakers. She also puts her time and resources to use in the nonprofit sector and serves on the Board of Education in Lawrence Township, NJ.
