Exercise along the High Line begins with taking the stairs.
BY DEVON CORMACK | Many of the difficulties associated with aging can be linked to physical inactivity. But if you’re over 50 and lucky enough to be in good general health, then there’s more good news: If you lead a sedentary life, it isn’t too late to get active — and you live in a neighborhood with plenty of nearby, low-impact options.
Exercise can help tame symptoms of joint pain, anxiety, depression and sleep problems. It also reduces your risk of heart disease, osteoporosis and diabetes.
Your body is a machine — and when taken care of, it can actually slow down the clock. There are many ways to gradually build up your endurance and fitness level. Just start slow and steady, and start each new week spending slightly more time devoted to physical fitness. With spring finally here, warmer weather welcomes outdoor activities and exercises.
A WALK IN THE PARK
If you live in or around Penn South, try walking out to the park around the blacktop between Buildings 6 and 7 to read your morning paper — or, even better, grab a bench atop the High Line. There are a few convenient entrances along 10th Avenue, including one on 23rd Street and another on 26th. The High Line offers greenery and beautiful views of Chelsea. If your fitness level allows, walk all the way down to 14th Street, enjoying great views along the way.
CLIMB THE STAIRS, WALK THE TRACK
Every Penn South resident who is physically capable should be taking the stairs (at least some of them) instead of the elevator. If you live on a higher floor, try climbing one or two flights before getting on. Or, take the elevator half the way, get off and walk the rest.
On weeknights and weekends, you can catch soccer and lacrosse games at the Chelsea Ballfields (located on 28th Street between Ninth and 10th Avenues). When no games are being played, there is a track to walk and benches to rest and read on.
Walk the Chelsea Ballfields track, while you take in a lacrosse game.
STRETCHING
Simple stretches are another way to build your fitness level and improve flexibility. Stretching keeps elasticity in the muscles and keeps your joints limber. This will help to reduce the risks of injury.
STRENGTH TRAINING THROUGH GROCERY SHOPPING
Strength training will improve your muscle endurance and can help to reduce risks of lower back strains and injuries. But that doesn’t necessarily mean you have to lift weights. Your everyday routine is full of opportunities. Try leaving the grocery cart in your apartment, and carry the bags from the supermarket. Make two trips if you have to. Once home, see how many stairs you can climb before taking the elevator. When you’ve become comfortable with that routine, challenge yourself to add another floor or two of stairs.
CLASSES
Penn South offers a variety of exciting exercise classes that welcome seniors at all fitness levels. Don’t be intimidated! If you only participate one minute of a 60-minute class, that becomes a starting point.
Fitness is a gradual process. Do not be discouraged if you find you aren’t as fit as you were ten years ago. Stick to it, and within weeks you will start seeing changes in how you look and feel.
— Penn South resident Devon Cormack, 55, is a three-time World Kickboxing Champion who coordinates fight scenes for film and TV. Along with Heather “The Heat” Hardy, he works as a personal trainer — while prepping for fights — at Gleason’s Gym (77 Front St., Brooklyn). If you have a fitness or nutrition question, send him an email to devoncormack@gmail.com. Also see his trainer bio, at gleasonsgym.net.
