Older bodies and grandchildren arrive together, so keeping our bodies healthy and staying active are important keys to keeping up with the kids. The physiological changes of aging include muscle loss, decreased bone density, and loss of mobility; managing them requires strategic planning and preparation.
1. Be realistic.
If you are sore and exhausted after a visit with the kids, let the experience motivate you to improve your fitness level. The best overall exercise is walking. It strengthens muscles, loosens stiff joints, and can stabilize bone density. A walking program also increases your endurance. Walk two to three times a week, and increase your distance a little more each week. While you are building your endurance, engage in low-energy activities to entertain your grandchild. Play with blocks or a board game, or take a stroll around the yard or in the neighborhood with frequent stops to look at the crickets, dandelions, and birds. Enjoy seeing the world through your grandchild's fresh eyes, and get some easy exercise along the way. And let your grandchildren in on your plan to exercise. They are some of the best "workout buddies."
2. Go easy on the joints.
Join the grandchildren in the pool. Moving around in the shallow end of a pool decreases stress on your joints and provides resistance for strengthening your muscles. Swimming or playing games in the pool is a great way for all ages to get fun exercise.
3. Conserve your energy.
Do short bursts of energetic activities interspersed with less physically demanding activities. This requires some planning: If the kids are coming over for a weekend, don't exhaust yourself preparing for their arrival. Do your preparations well ahead of time so you can relax before they get to you. You can't enjoy them when you are already tired. While the children are visiting, alternate high-energy and low-energy activities. And plan a quiet day after their visit to recuperate.
4. Watch your back!
When you go out, let the kids help carry their supplies in size-appropriate backpacks, so you don't end up being the pack mule, wearing yourself out juggling sports equipment, swimming gear, snacks, and drinks. Backpacks should weigh no more than 10 to 15 percent of what the child weighs. Have kids use both straps to distribute the weight evenly; adjust the straps so the backpack is in the middle of the back; and place the heaviest items closer to the back.
Also, use good body mechanics when lifting babies and small children. With the child close to you, bend your knees to get down to his or her level, then lift without bending your back. (Keep your head and chest up.) Reverse the process to put the child back down.
5. Make sure you're well-grounded.
Those old, worn-out shoes stress your ankles, knees, and hips more than you realize. Loose sandals or flip-flops let your feet slip when you need firm footing. Good walking shoes provide relief to your joints and firm footing for safe, fun activity.
Learn more from the American Physical Therapy Association:
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