If someone can't do vigorous exercise, is gentle exercise still beneficial?

Anneburnell asked...

In reference to the recent article about inflammation, I ask the following: I would be interested in learning two things. 1. If someone cannot do 'vigorous' exercise, does gentle exercise such as stretching, yoga, or Pilates have any benefit? 2. Are you suggesting a gluten-free diet for everyone?

Thanks! Anne Burnell http://www.StrongerSeniors.com

Expert Answer

Julie Kardachi is an occupational therapist, and Celeste Carlucci is a professional dancer and fitness expert. With more than 60 years of combined experience in the field, they created and run Fall Stop"¦MOVE STRONG, a joyful, dance- and education-based fall-prevention and strengthening program that keeps older adults active and safe at home and in their communities. They have been teaching this program since 2004, and the program DVD has been sold since 2008.

The answer to question 1 is "Yes, definitely!" The benefits of exercise and its direct relationship to well-being and overall health are well documented and include:

  • Helps you to feel better and live longer.

  • Improves your sense of well being, and you feel better about yourself.

  • Reduces stress and improves overall mood.

  • Helps prevent or manage certain chronic diseases like high blood pressure, diabetes, and high cholesterol, as well as prevent heart disease.

  • Burns calories and can help you lose weight.

  • Gives you more energy by improving heart and lung function.

  • Helps you to sleep better.

Yoga, stretching and gentle Pilates (under supervision of a certified Pilates instructor) are great choices, and benefit everyone, as they help with flexibility. Our focus is fall prevention, and the following exercises help with strength and flexibility, but are also gentle (check with your doctor before starting any exercise program):

  1. Ankle Exercises:

    1. Sit in a straight chair; lengthen your spine without resting against the back of the chair.

    2. Lift one leg off the floor (straighten your knee slightly)

    3. Circle that ankle in (clockwise) 10 times.

    4. Circle that ankle out (counter-clockwise?) 10 times.

    5. Point and flex your toes 10 times.

    6. Do TWO (2) sets with each foot.

  2. Reach overhead side to side:

    1. Stand with your feet wider than shoulder width apart, facing forward.

    2. Lunge to the RIGHT, reaching up with your right arm.

    3. Lunge to the LEFT, reaching up with your left arm.

    4. You will be reaching outside your base and strengthening your balance side to side.

    5. Exhale as you reach up.

    6. Repeat 10-20 times to each side. Rest and repeat.