This is an unabridged version of a column I wrote for GRAND Magazine.
This column is not the usual admonishment to seniors about the need to get off the couch and do more exercise. Rather, I want to suggest that there is a certain cohort group that may need to ratchet down their exercise – Active Boomer Grandparents (ABGs) – those grandparents who, for decades: have consciously eaten healthfully; have made exercise an integral part of their daily activities; are motivated to a great extent to stay fit so they can do various sports and activities with their grandchildren.
By taking such good care of themselves, a lot of ABGs are hopeful that they can be doing the same kinds of physical activities in their 60s and 70s, maybe even into their 80s, at similar levels as when they were in their 30s and 40s. When they see an old person slowly shuffling along, perhaps stooped over, they reassure themselves that they’ll never be like that.
All well and good, but the reality is that no one beats Mother Nature, not even ABGs who have done all the right things. As explained by the Mayo Clinic Staff, there are certain inevitabilities of the aging process that need to be understood and respected: they cannot be exercised or healthfully eaten away.
In fact, exercise and fitness levels that are not adjusted for the aging process can be detrimental. For example, as the Mayo Clinic research points out, “With age, bones tend to shrink in size and density – which weakens them and makes them more susceptible to fracture. You might even become a bit shorter. Muscles generally lose strength and flexibility, and you might become less coordinated or have trouble balancing.”
As former Canadian Bicycling Olympiad and now sports coach and trainer Lyon Marcus points out, “There is no reason to stop exercising as we age. The key is to manage your expectations and be honest and realistic with yourself, and those around you . . . [As opposed to working on endurance, strength, and competitive advantage – the goals of many young athletes – as a senior trying to stay fit, you need to] Work on your flexibility, mobility, balance, and relaxation. This will heal your body exponentially and prepare you for your next motivated task. Be aware of warning signs that you’re doing too much and not recovering and healing the soft tissue damage from your training. Less is more. Sit yourself down and listen to what your body is telling you.”
And make wise decisions accordingly. Many ABGs resist this advice. Their need to be active with their grandchildren and to be viewed as vital and physically capable often overpowers better sense. To find the right balance, here are some options for ABGs.
Adhere to the Building Blocks of Fitness
One of the most comprehensive and helpful articles I can recommend is “Exercise and Fitness as You Age: Exercise Tips to Get Fit and Stay Fit as You Grow Older.” Especially helpful is the information on the building blocks of fitness: cardio; strength and power training; flexibility; balance.
Many ABGs have the necessary knowledge to put together training plans that are appropriate for where their bodies are in the ageing process. In addition, they do listen to their bodies and cut back on, or cut out, certain activities. Others may benefit from working with a personal trainer or coach (see American College of Sports Medicine for certified trainers). As pointed out in a New York Times article, there are an increasing number of certified seniors who specialize in working with their contemporaries, senior to senior.
Stop Doing Certain Activities
A 72-year-old grandmother talks about a women’s boot camp she had joined five years earlier, during which the trainer had the women doing an hour of hard aerobic, cardiac, and strength-building exercises. This grandmother was by far the oldest in the group, and although she was the slowest, she was initially able to keep up. However, when the workout was making her dizzy, her heart was pounding, and she needed a long nap to recover, she knew it was time to give up this boot camp activity.
Properly Prepare for New Activities
Physical therapist Lori Finn says she often has to treat older patients for avoidable strains, sprains, or worse, because they do not properly train or they over train. Typical examples are the newly retired with more leisure time. Instead of easing into an increased physical regimen, they go full out and then pay the price, often leaving them unable to do anything physical with their grandchildren for extended periods of time as they recover.
Contrast this with the grandparents who wanted to take a week’s vacation with their 13-year-old granddaughter. She would agree, she said, if they would be willing to indulge her passion and play lots of tennis with her. They wisely took tennis lessons in advance of the trip and were able to play with their granddaughter in ways that were safe and fun for all of them.
Just Say No
One 70-year-old grandfather relates how he immediately said Sure! when his grandchildren asked him to go ice skating with them. His wife convinced him that it would not be a good idea to get on the ice, since it had been decades since he had last skated.
As hard as it may be to do, sometimes ABGs have to swallow their pride and simply say, “No, I wouldn’t feel safe doing that with you.” Examples of when to say no might include; doing zip lining and tree-top obstacle courses that require abrupt landings, back-jarring amusement park rides, and riding hoverboards and razor scooters – all activities that can over stress older bones, tax balancing abilities, and lead to emergency room visits.
Engage in More Benign Exercise
Snowboarding with the grandchildren may not be a viable option, but playing miniature golf or water football or swimming or biking or kayaking or jogging or snorkeling or snowshoeing or doing yoga together or . . .
It’s a sure bet that grandchildren would rather do safe sports and activities with their grandparents than have to worry about their grandparents doing certain things that could put their health and safety at risk. As one grandmother advised her grandchildren: “Don’t invite your grandfather to do anything that requires a helmet.”
Ask Dr. Gramma Karen is published every other Tuesday.
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