As the days get longer and soon the temperatures get warmer many of us begin to think of getting bathing suit ready. However, before starting any form of exercise it is important to analyze your own health status. Taking the time to answer a few questions can help provide a general understanding of where one’s health sits. The Physical Activity Readiness Questionnaire, or PAR-Q form, was created to assist in judging a persons readiness or need to consult a physician before starting a new fitness journey. The PAR-Q is a tool also adopted my many personal trainers to ensure potential clients can begin working out safely. If the test indicates there might be a problem the trainer will most likely suggest a doctor’s note before beginning a training regimen. 

The PAR-Q test can be easily found through free websites where individuals can test their own physical fitness readiness. Here is a link to one such testing site from NASM.org if you would like to take a test yourself. Once the questionnaire is complete, the user is informed if they can begin working out or need to consult with a physician. Printing out the results of the test and showing them to a doctor can assist with talking points and potential tests needed to determine readiness. This test is only one step a person should take before beginning a new physical fitness routine. 

It is always recommended that you consult a physician before beginning any high-impact physical fitness program, but not all activity has to be strenuous. If you are dealing with medical issues or have not been “at it” for a while, there are ways to get your body moving and heart pumping with little impact to your body. With a doctors oversight even those who have physical limitations can do small things each day, allowing for a day or two of rest in between. Over time, activity can be slowly increased to build up strength. 

Chair stretches are a wonderful way to start. The low impact practice of chair yoga can be fun and energizing. If you follow a video on youtube such as the example here from the Cleveland Clinic , you can start doing one or two minutes the first week and then adding a minute each week until the whole video is easy to achieve. There are myriad of free videos available through your favorite streaming provider, youtube and rumble are two great places to start. 

For many, walking is one of the best ways to move your body, as long as the activity is encouraged by your physician. During the winter months an indoor treadmill, a track at the local high school or even a walk around the mall can become a fun form of exercise. The spring, summer and fall months can be spent outside walking your neighborhood or even flat rail to trail Metroparks (more on this coming soon). Based on your personal ability you should always start slow. On trails that are out and back, you should walk for a while and turn before feeling tired or out of breath, because you need to return the same distance back to your vehicle. If you walk too far and become exhausted that could prove problematic getting back to your car. Walking with others is a great way to enjoy an activity and share time with those you care about. 

For those who are able to do more physical activity, resistance exercises utilizing bands or weights are a great way to build bone mass and strengthen muscles, relieving some pressure on your joints. Look to your local gym and senior center (they take admission of citizens 50 years old and up) for wonderful places to join and meet others. A great recommendation is to take classes on the safe usage of the equipment or even take a training course to learn how to correctly build muscle.

The opportunities to strengthen oneself are not only available to those who are already fit. For more information and local assistance reach out to your senior center, church or community group to find resources that best fit your needs.

Blessings,

Sarah DeD

Do you like this type of content? Would you like more information about the opportunities available to you when getting fit? How about an idea you would like Sarah to write on? Let us know in the comments please.