“Up and down and twist around”. I don’t remember where that phrase came from, but it popped up in my mind a little while ago during an exercise session, and it sounded like a good lead for an article.
The phrase may have been part of a nursery rhyme of some sort that I heard as a kid. I’m not sure. But now, at age 84, a month short of 85, the phrase has more meaning for me. It’s what we, as seniors, need to be able do with our bodies if we want to remain mobile and independent as we pursue the rest of our lives.
Simply put, we need to be able to get up and get down and be able to twist around. What could be simpler than that. We need to be able to stand up from a chair and sit down in a chair without losing our balance and crashing into the chair, or knocking it over out of clumsiness.
We need to be able to get up and down from the floor or ground under our own power, maybe with some help from a nearby chair or other support. And we need to be able to move around from point A to point B under our own power, as well as be able bend and twist our bodies into other than normal standing and sitting positions.
We need to be able to reach upward and outward and behind us. That means twisting. We need to be able to pick things up off the floor, either by bending over, or by doing a deep knee bend of some sort to get us close to the ground.
Unless we start taking steps that will enable us to do those things when we are in our 50s and 60s, we simply won’t be able to do them as easily in our 70s and 80s and beyond when some of us start losing our physical capacity — unless we do something about it. Of course if you are in your 70s and 80s and haven’t been able to get up, down and move around, it’s not too late to develop the strength and mobility to do it. It just takes a bit more practice and grit, and a strong self-belief thrown in as well.
What parts of our bodies do the brunt of the work? What parts of our bodies do we need to exercise the most to be able to do the up, down and twisting around movements that we are discussing here?
For the most part, our legs and our “mid-sections”(including our back) are the major movers for this effort. A strong mid-section, or “core” is critical as we age. Legs are a prime indicator of our aging level and the stronger our legs, the longer we live (studies show). Dancers seem to have a longevity that others don’t have. Dick Van Dyke, Ginger Rogers, Tina Turner and Gillian Lynne are prime examples of people who are (or were) still dancing in their 70s, 80s and even 90s. How? Strong legs that keep on moving along with the support of a strong core. A “can do” attitude that keeps/kept them believing in themselves helps too.
How do we keep these areas strong. We exercise those parts of our bodies. We do knee bends (squats), using a chair if necessary to stand up and sit down. We do our leg raises (with head and shoulders raised), crunches (with your back against the ground), and planks. Take walks — long or short, it all helps. Mostly MOVE YOUR BODY — get up, get down and twist around.
Programs like Yoga, Pilates, Tai Chi and resistance training all work. They work whether we do them by ourselves or in a class. But a self-directed program that blends one or two of them into a single program is probably best.
But no matter, keep moving. Your body is built to move. Laying around on the couch at night watching TV is OK as long as you’re getting up, getting down, and twisting around for a half hour or so some other time during the day. The more you do it, the more physical capacity and personal energy you will grow older with.
Thank you for reading this SeniorFlow Moment.