Senior Circle “Get Fit While You Sit”

Porter Health System’s Senior Circle program held a free educational seminar on Tuesday, November 17, entitled “Get Fit While You Sit.” The program was led by Sue Fingerhoot, a Certified Lifestyle Counselor. Sue explained how to integrate effective exercises into your daily routine and offered tips on tailoring movements to meet your personal abilities.

Exercise is extremely important to a healthy lifestyle. Sue recommended getting in some form of exercise every day, for around 30-45 minutes. The movements do not have to be a formal routine, it could be something simple as walking around your house or working in your garden. Pick something you will stick with, something you will really enjoy, and vary it as to not get bored.

Sue discussed the basic forms of exercise: cardio/aerobic, strength/resistance/weight training, and flexibility/stretching. It is important to incorporate something from each form into your routine. Some of the benefits of exercise include:

• Weight control
• Improves circulation
  
• Heart pumps more efficiently
  
• Tones respiratory system
  
• Lowers blood pressure
  
• Improves cholesterol
  
• Improves many chronic illnesses
  
• Eliminates metabolic wastes
  
• Stimulates endorphins and serotonin levels in the brain to help fight depression and anxiety
  
• Promotes relaxation
  
• Reduces stress
  
• Boosts energy levels
  
• Improves sleep
  
• Regulates and boots metabolism
  
• Improves balance
  
• Strengthens bones and muscles
  
• Enhances immune system
  
• Great substitute for nervous or boredom eating

Walking is one of the best forms of cardio exercise, as it can be done anywhere. For beginning strength training, start with a light weight, doing 1 set of 12 to 15 repetitions. As your strength increases, gradually add more weight or sets to the routine. Sue also stresses that you should never train the same muscles back to back days, allow a day in between to let your muscles rest. Flexibility can be attained through stretching exercises. Hold your stretches for 15-30 seconds without bouncing. Exercise should not be painful, a burning sensation is one thing but pain is the body’s way of staying stop.

Think you have no time for exercise? Sue suggests these exercises for adding movement to your day:

• Do stairs whenever possible
  
• Park far out in the parking lots
  
• Walk wherever you can
  
• Avoid drive-thru’s, go inside (banks, stores, restaurants)
  
• Walk around while talking on the phone
  
• Do a mini exercise session during commercials
  
• Exercise while watching TV

Above all else, make exercise fun!