I learned about the value of being physically active from my dad. He grew up in the Panama Canal Zone, which used to be a unincorporated territory from United States. He was a member of the local swim team and apparently had some talent in the water. He later became a collegiate swimmer and, during World War II, commanded an underwater demolition team (predecessor to the Navy SEALs) in the Pacific.
Growing up, Dad made sure that we kids learned to swim at a young age and we all participated in our local swim team. Sadly, I didn’t have my father’s talent for swimming; He could swim pretty well, but he was hopelessly slow. Still, I have the efficient style of him in the pool, his value of exercise, and something else. Dad was an example of how to be physically active throughout my life.
Every time I feel like I’ve been slipping in the exercise department, I go back to what I call “Dad’s Physical Activity Philosophy.” This is how he maintained his health, his cognition and how he continued to be active throughout his life. Here is the gist of it:
Do something most days. Every day is better, but things come up, so being active most days is a good plan.
Anything active counts. Growing up we had a pool, so in the summer dad would get up early, go to the pool, hang up the towels we kids left lying around, tidy up the pool chairs, and then jump in the pool for a quick 20 laps in the fall and spring, I walked, walked, and did yard maintenance. Winter exercise consisted of shoveling or blowing snow (we had a very long driveway) and skiing on the weekends. There were always many options and they were all part of being active. The point is that you don’t have to go to the gym, run or take a class to be active; sometimes it can just be incorporated into your day.
Moderation is a good thing in the long run. While Dad did accomplish some extreme physical feats during college and in the Navy, it wasn’t the key to his lifelong activity, it was moderation. As an adult, he was not competitive and did not participate in extreme events. Rather, the exercise fit into his lifestyle and was not overdone. Translation: You don’t have to conquer the world. You don’t need to run a marathon or win a gold medal, all you have to do is get out there and participate at his pace and ability for as long as you feel is right.
Keep it fun. When a sport or exercise stops being fun, it becomes drudgery, and you’re unlikely to stay involved. If this is happening, find a way to mix it up or incorporate another activity into your life. As kids, Dad instigated weekend hikes, impromptu soccer games, and weekend ski trips. We were having so much fun that nobody noticed that we were fit and exhausted at the end of the day.
You are never too old to try something new. When was the last time you tried a new sport or activity? This last year I can claim two; paddle surfing and pickleball. When Dad was 70 years old, he took up golf and cycling. Adding a new activity to his repertoire not only gives you more options, it also increases his confidence and sense of efficacy.
Be prepared to adapt. If you get older or injured, some activities become more difficult to do. Fortunately, there are viable workarounds in most cases. If you’re racking up injuries from running, switch to walking or walking. If your aging back makes walking painful, try gentle yoga, swimming, or water aerobics. When my dad could no longer walk due to hip and lower back problems, he decided to ride a bike. When he got old and frail, he got a three-wheeled bike. To him, the ability to stay active was far more important than the perceived indignity of riding a three-wheeler.
Dad left 20 years ago, but was active most days until the end of his life at age 87. Two weeks before his death, he was riding a bicycle, armed with a supply of treats for the neighborhood dogs. Slow and steady moderation was his plan, with a little fun thrown in for good measure.
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