Published: May 07, 2008 05:45 pm            

Get Movin': A sedentary lifestyle can have a major impact on your health

TERRE HAUTE — It’s the physical activity version of that annoying commercial that keeps repeating the same words: Walk 10,000 steps a day. Walk 10,000 steps a day. Walk 10,000 steps a day.

While it’s good advice, some people are unable to follow its recommendation because of health problems that adversely affect their mobility or from too much inactivity.

Kelly V. Renteria was among the latter. “Thanks to a nice, limited, sedentary lifestyle,” she says, “I managed to gain one hundred pounds. I started having chest pains and shortness of breath.” A physical examination told her that “the one muscle I should have been exercising and wasn’t was my heart.”

In talking to her peers at Anderson’s Medical Supply, where she is the marketing and community relations director, she learned that “they’ve seen all kinds of people whose lives have been turned upside down because their lives have gotten too sedentary.”

Her problem? “The word ‘exercise’ is poison to me,” she says. “I always feel like if I’m exercising, I’m being punished.”

But dancing? Now that’s a different thing. Reteria loves to dance. And, at a marketing event earlier this year, she found a physical activity she enjoyed: Zumba. Twenty minutes into the one-hour class, “I thought I was going to die. I really, really had to push to do it.”

In fact, she enjoyed it so much, she kept up with it, got her certification in Zumba Gold, which is geared toward older or deconditioned people, and now teaches it at the Senior Citizens Center at 300 S. Fifth St. In addition to being more fit, she’s lost 68 of the 100 extra pounds she’d packed on.

Zumba, dance-like activity set to Latin and international music, is “a party,” she says. “It’s lots of fun. You laugh, you giggle. It’s a core workout with a slight aerobic aspect if you want to add to it. If you want to keep both feet on floor or sit in a chair, fine.”

If slow, fluid movements are more your speed, look for a Tai Chi class, offered at several places. The Maple Center, the Senior Citizens Center and Sycamore Manor all offer Tai Chi classes for those who are less mobile. And, on May 17, Fun with Yoga at 3726 Wabash Ave. will conduct a workshop in Tai Chi for Health from noon to 1:30 p.m.

Depending on the class, Tai Chi may be performed on your feet, in a chair, and with our without weights. Look for Tai Chi for Health, which may include classes geared toward people with arthritis, diabetes or other health issues.

Tai Chi is said to be an ancient Chinese martial art and is short for t’ai chi ch’uan” which means “supreme ultimate fist.” You may remember television commercials for a pain-reliever that showed people in a park going through slow movements. They were doing Tai Chi.

“With slow movements as fluid as silk, the gentle Chinese practice of Tai Chi seems tailor-made for easing sore joints and muscles,” says the Arthritis Foundation. “They are gently working muscles, focusing concentration, and, according to Chinese philosophy, improving the flow of ëqi,’ (pronounced “chi”), the vital life energy that sustains health and calms the mind.”

Because Tai Chi “improves flexibility and builds muscle strength gradually,” it’s good for a number of musculoskeletal problems, the Foundation quotes several doctors as

saying.

Because you’re weightless in water, swimming pool exercises are perfect for people with aching joints. Even just walking around in the water lets you move around painlessly for as long as you want (or until you turn into a prune).

The problem may be in getting out of the pool. Unless it has steps or a ramp, you may find yourself staring in dismay at a ladder. There are some accessible pools in the area: The Family Y pool has a ramp, the pool in Indiana State University’s arena has a lift and the public pool at Shakamak State Park slopes from the entry into the pool.

Classes are offered at both the Family Y and at Indiana State University (yes, it’s open to the public for a small fee). Check a pool near you to see if classes are offered or if you will be able to enter and exit the water easily.

Consider getting a personal trainer who will customize activities for your fitness and mobility level.

Mike Stallcop, a certified strength and conditioning specialist who is retired from teaching physical education at Cloverdale High School continues to ply his trade part time at the Wabash Valley Family Sports Center and frequently works with people who have mobility problems.

While he begins with a health history questionnaire, “I’m basically kind of looking at them and trying a few things,” he says.

One of the things he tries is strength training, saying “strength training has many benefits for people of all ages. It will help strengthen the bones. Even people with minor handicaps have been proven to be able to build strength.” The only difference, he says, is that young people may lift heavier weights.

For those who can’t walk, the Center has “an abundance” of stationary bikes, which include an arm exercise function if wanted.

“It’s easy to come up with excuses not to exercise,” he says. “Try to get involved doing something you enjoy doing. Do something you like so you can do it consistently three days a week.”

And don’t overdo it, he advises. “One of the biggest mistakes people make is they try to do too much too soon. I always encourage people to stop short of when they’re really feeling bad. You should never increase the time or distance more than ten percent from the previous time. Do things in small increments.”

Can’t or don’t want to leave the house? Plug in an exercise DVD. A search for “exercise chair” on www.Amazon.com brought up 43 hits, from Tai Chi to dancing to aerobicsóall done while sitting. Check your nearby video rental store or retailer for DVDs that fit your likes and abilities.

Places mentioned or listed are only a sampling of what may be available.

Do your own searching by phone and see what a nearby facility has to offer. You may be pleasantly surprised.

“For most people,” Stallcop says, “all they’re really wanting to be able to do is have a little better daily life. Get up and down the stairs. Get on the floor and play with their grandchildren.” And those are as good a reason as any to work on getting yourself in better shape.



Check it out

Wabash Valley Senior

Citizens Center

(812) 232-3245

Tai Chi — beginner class: 11:30 a.m. to 12:30 p.m. Monday, Tuesday and Thursday; Intermediate: 9-10 a.m. Monday through Friday

Yoga — 6:30-7:30 p.m. Wednesday

WiiHab — 1-3 p.m. Monday

Zumba — 5:30 p.m. Monday and Wednesday; 11 a.m. Saturday



Indiana State University Arena Pool

(812) 237-4097

Water Walking — Noon to 12:45 p.m. Monday, Wednesday, Friday

Water Aerobics — Noon to 12:45 p.m. Tuesday and Thursday



Sycamore Manor

(812) 478-2400

Ask for Vicky Meier or Karen Burkeybyle

Sit and fit and Tai Chi — 10:15 a.m. Monday, Wednesday and Thursday — (weights optional)

Tai Chi — 2:30 p.m. Tuesday



Family Y

(812) 232-3358

Water Walking — 8-8:55 a.m. Monday through Friday

Senior Splash (cardio) — 9-9:55 a.m. Monday, Wednesday and Friday

Senior Swim (cardio) — 10-10:55 a.m. Monday, Wednesday and Friday

Twinges in the Hinges — 1-1:45 p.m. Monday through Thursday



The Maple Center

(812) 234-8733

Tai Chi classes offered on a regular basis. Call for information.

        

• Click to discuss this story with other readers on our forums.