Exercise and cramps

It is important as we age to eke out all the exercise that we can.  Tensing any muscle for 6 seconds will strengthen it.  Moving any muscle through as much of its range of motion as you can helps you, your brain and your body stay in contact with that muscle.  Concentrating on the sensations we feel as we exercise increases the effectiveness of the movements in keeping us alive.

As we get closer to the end of our lives, there will be less that we can do.  There will probably be less that we want to do, as well.  Still, walking, biking, swimming, exercycling, using an elliptical strider (where the feet stay in unbroken contact with the footpiece, lessening knee impact) all help at keeping the body unified and in touch with all parts of itself.  Stretching, yoga, Pilates, dance all help keep muscles, joints and balance in better shape.

Balance can be improved with practice.  Good balance lessens the chance of damaging falls.

A friend told us that she had been seized by leg cramps and was advised that the water in her aquatics exercise class was too cold for her.  That may be so but it is important to make use of all the tools we have if we want to stay as spry and lively as possible.  Many people do not drink as much water and equivalent liquid as they should.  Newer evidence seems to suggest that the best tool is the color of one's urine.  Pale = adequate hydration while deep color means more liquid is called for.

It seems that most Americans get adequate or an oversupply of sodium but a person can be short of magnesium or potassium.  All three of those substances are important for good health and muscle function.  

Leg cramps can be very painful.  A year or so ago, I had a cramp in my calf so severe, it tore the muscle and took a while to heal.  Various medical people (physicians, physical therapists, chiropractor) have told me in a rather off-hand way that cramps are a sign of too little hydration or too low a level of potassium.  I have found four things helpful in keeping cramps down or gone:

1. A banana most days
2. Adequate water.  For me, 5-10 oz. in the morning with blood pressure pills, a pint at 10 AM and one at 2 PM and 8 or so oz. at dinner.  It used to be taught that we all need 8 oz. 8 times a day.  Now, that rule had been modified and more respect is accorded the water we get from caffeinated drinks, vegetables and other sources, thus the urine color indicator.
3. Being aware that extra exertion is often going to result in mini-cramps as my muscles, especially leg muscles, adjust to increase load or duration
4. Sleeping with the blankets over me but completely untucked so that I can simply swing my legs out of bed and stand to resist the progress of any cramp that tries to get started.

Bill
Main blog: Fear, Fun and Filoz
Main web site: Kirbyvariety