CHOPPING WOOD -- Dr. Richard Chambers, former medical director at Shorehaven Health Center, splits firewood at his home near North Lake in Waukesha County. "It's never too late to exercise," says Chambers. (Photo by Allen Fredrickson)

MILWAUKEE -- Keep moving! Most experts list this as basic to a healthier lifestyle and maintaining independence at any age.

Mature Connection A Catholic Herald special supplement Special supplement front page

"The first premise, at any age, 70 to 95, is: exercise has been proven to improve muscle strength. It's never too late to exercise," according to Dr. Richard Chambers, former medical director at Shorehaven Health Center in Oconomowoc, where he started a geriatric clinic in 1991 and maintained an office until he "retired" in 1993.

Chambers' second premise is that exercise should be simple and part of everyday life. He recommends walking.

"If there are leg problems or a walker is necessary, take a break and walk shorter distances," he says. "Use a hand mixer in the kitchen if possible. Rake leaves rather than use a mechanical blower. Don't use a riding mower. Park your car a distance from your destination. Walk when it's one flight of stairs rather than take the elevator.... Even bedridden 90-year-olds or those in rocking chairs can do ankle or arm exercises for short periods of time to improve muscle strength.

"Stiff joints in the morning can be expected but older people just have to work their way through that," he advises. "It's important for seniors to do some simple stretches after exercising. These should involve legs, arms and neck."

Chambers is still very active in his parish (St. Clare, North Lake), neighborhood and community, visiting the sick to give encouragement and prayer, attending weekday Mass and personally exercising daily.

"I walk. I chop wood in winter, but not continuously," says Chambers. "I carry the logs and stack them and chop some more. We all drive around too much. If it's close, we should walk to church, use our energy and look to the future with faith, hope and optimism."

Goal setting for good health

Setting future goals can play an important role for seniors to keep moving, according to Julie Ellis, clinical nurse specialist in Gerontology and director of Senior Health for Milwaukee area Covenant VIP (Vitality and Independence program, formerly Golden Care).

Seniors often list "good health" at the top of a prayer petition and "falling" as their most common fear.

"Inactive seniors should ask 'What would I most like to do if I could get out of this chair?' says Ellis. "Perhaps it would be to walk the dog or to keep up with the grandchildren. If you don't use it you lose it. It starts in middle age. There's a lot you can do. Recent studies show that you can still build muscle mass at 103."

Ellis advises, "Some (seniors) may get ill because of inactivity, but will recover faster if active. The older you are the more you are at risk. There are passive range of motion exercises. Tai Chi (available in area classes or on video) is good for balance and balance is the key for falling. It's more than getting the mail or doing laundry."

Program offers advice to seniors

The Covenant VIP program offered at four Milwaukee area hospitals provides advice and services to seniors. There are restorative NIA classes geared to inactive people over 65 available at St. Joseph Regional Medical Center in Milwaukee.

On another note, there is a Hospital Elder Life program (HELP) at St. Michael's to recruit and train volunteers to help hospital patients. (For more information on Covenant VIP, call Elmbrook Memorial Hospital (262) 785-2291, St. Francis Hospital (414) 647-7266, St. Joseph Regional Medical Center (414) 447-3850 and St. Michael Hospital (414) 527-8120.

Linda Keegan-Kuglitsch, occupational therapist at the Terrace at St. Francis, has implemented a Lifestyle Redesign program through a grant for people on the South Side of Milwaukee. People come from the community to learn ways to age in place and stay as independent as possible.

Exercise plays a part, but the main thrust is to develop individual plans to deal with mobility and psychosocial issues. The program offers information on community resources and how to access these, to learn how to prevent decline. It also addresses the complaints of some who attend senior exercise programs that don't consider factors such as arthritis or past surgeries.

Your parish may have exercise information or class sites available through the parish nurse.

Margo Schumacher and Sandy Wampner of St. Paul Parish in Genesee continue to facilitate a "Pump N Pray" exercise class at 8 p.m. each Monday and Thursday at the school gym. The program, begun by two physical therapist sisters, is not geared to older people but seniors have participated at their own level. "We exercise to Christian music, then join hands and pray at the end," says Sandy.

Sandy, a young senior, had major surgery in March but with her doctor's blessing was back to exercising in June, beginning at a low level. Both agree that she recovered remarkably from the surgery because of the exercise she did before and after.

Exercising in a social setting

How many seniors go out to lunch or dinner every week but wouldn't consider spending a similar amount to exercise? Some people need the social atmosphere and incentive to get out and do regular exercise.

WestWood Health Fitness Center in Pewaukee has many senior members who daily mix with younger generations in the locker rooms, fitness exercises and therapy or lap pool. Judy Springer, program director at WestWood, states that no matter what time in life you start, there are benefits to exercise. A person is never too old to start feeling better. Research supports this more and more.

"There are no quick fixes. We should have a prescription that advises exercise at least three to five times a week for a lifetime. But, exercise as many times as you can and do it consistently. Any amount is a good amount. If you do something active every day, at a club or at home, you're going to see some benefits. A milestone for a fitness program is a full calendar year but some can see visible changes in eight weeks."

WestWood, affiliated with Waukesha Memorial Hospital, also offers physical therapy, a lunch and learn class every third Tuesday of each month and a Senior Series potluck lunch with speaker every second Wednesday.

Senior discounts for health clubs

Health clubs may add expense but there are shortcuts. Some facilities offer "punch cards" for various activities or welcome community members to free programs. Covenant VIP members receive a substantial discount at YMCAs. WestWood is celebrating their 50th anniversary and giving a 50 percent break on the enrollment fee during October. Any of these would be a good gift to give a senior relative or friend.

"When we are hungry, our bodies tell us to eat. The triggers that tell you that you need more activity are not as noticeable. (After exercising regularly) you know that when you feel sluggish you need more activity. Whether you choose WestWood, YMCA, or someplace nearby, just do something," adds Springer.