When the early morning sunlight begins to peek over the hilltops in Anniston, most people are hitting the snooze button to catch a little more sleep before beginning their day. Dunaway Conner and his cycling companions, however, have already gotten their day rolling.
Conner is one of several Anniston-area cyclists who regularly enjoy a daily, 20-mile or more bike ride that begins at Golden Springs Baptist Church, Anniston, in Calhoun Baptist Association. At 67, Conner — who retired as minister of music at the church in January — is the eldest rider in the group. But he keeps up pretty well for a man of his age, he said with a laugh.
As the weather warms up, more people will be spending time outdoors. As Conner and his fellow cyclists have learned, early mornings and late evenings are the best times to exercise outdoors and avoid the intense heat of Southern summer days.
Whether cycling, walking, golfing or gardening, hobbies that include physical activity are great ways to improve and maintain health, and most can be done even in hot weather.
“Basically almost any (physical) condition we talk about, from high blood pressure to diabetes, is going to talk about the importance of exercise,” said Debbie Moss, a registered nurse and minister of health and wellness at Dawson Memorial Baptist Church, Homewood, in Birmingham Baptist Association.
As beneficial as exercise is, in the summertime, it may be necessary to modify activities and schedules to combat the heat, she said.
Although older adults are more susceptible to heat stress, simple adjustments can make working and playing outdoors safer. The American Red Cross suggests wearing lightweight, light-colored clothing and hats, working or exercising during the early morning hours and taking frequent breaks while spending time outdoors on warm days. Other precautions for summer safety include drinking water or juice continuously throughout the day to stay hydrated and avoiding alcohol and caffeine-containing drinks — which can lead to dehydration.
While a physician should help an individual determine safe levels of exercise and physical activity, almost everyone can find some form of activity that will benefit his or her physical health. A personal trainer can help someone who is looking to start a new exercise program, but beginners should also look to the activities they already do and enjoy such as walking.
“Walking is one of the easiest things we can do to start,” Moss said. “Then we can add activities that improve our strength, flexibility and endurance.”
Studies published by the American College of Sports Medicine have found that many senior adults who participate in regular aerobic exercise and strength training can reduce their risk factors for chronic medical conditions and improve their balance and muscle tone, reducing the risk of falling and fall-related injuries.
Perhaps just as importantly, regular exercise makes daily living easier, according to the American Heart Association fact sheet “Older Americans and Physical Activity.” Exercise makes “it easier (for seniors) to carry grocery bags, get up from a chair and take care of household chores … [thus] maintaining quality of life and independence,” the fact sheet said.
In addition to improved physical health, Moss said, there are benefits of exercise that are often overlooked, including the spiritual and emotional benefits.
“Exercise helps in our mood and allows us to feel better,” she said. The increase in energy and mood one feels after exercise is God-designed, Moss noted.
“When you are physically and emotionally fit, you are better equipped for service and more able to worship,” she said.
Conner agreed. “I think God gave us what we have, and what we make of it is pretty much up to us. To not take care of all God has given us physically is a sin of omission or neglect.”
For Conner, exercise gives him more energy and helps him stay on an even keel. “Stress is a killer in our society today, and exercise is a great stress reliever,” he said. “I found that in my ministry, the exercise helped take the edge off my temper and moderate my emotions in good ways.”
Another benefit of exercise is the camraderie many activities offer to participants. Patrick Seibert, fitness director at Hearin-Chandler Family YMCA in Mobile, sees this camraderie among participants in his facility’s water aerobics class, most of whom are senior adults.
“Not only are they exercising and getting a good workout, they are a close-knit group,” Seibert said. “They have luncheons and do things together, and the class is really a highlight of their day.”
Conner said he enjoys the fellowship of other cyclists. “Normally when a person starts riding, someone will help them and keep up with them on a ride if necessary,” he said. “That camraderie is something special.”
Even with limited resources and facilities, churches can encourage their members and community members to be physically active. Moss said the key is to be creative and find ways to meet the needs of the participants.
For example, walkers might appreciate an invitation to walk in a safe, level place like the church parking lot. To make the area more friendly and accessible, church members could chart a path and note distances on markers so walkers can keep up with their steps.
During the summer months, a large fellowship hall might be a good alternative to the mall for walkers who want to avoid the dangerous midday heat. A church also might provide water or juice for neighborhood walkers.
“It’s great when facilities are there, but churches can use whatever they have, and they can look for opportunities that are available in and around their community,” Moss said.
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