Made to move: How to ease yourself into the gym scene this winter

Bodies were made to move. Exercise is important at any age, but it may be even more important to work out as we get older: Aging bodies begin to lose the flexibility and muscle mass they had when they were younger.

Exercise can help with flexibility and overall health. Many people choose walking as their primary exercise, and it's the easiest and one of the best loved forms of exercise.

When the weather turns cold, however, walking can lose its appeal. A great alternative to outdoor walks can be found at gyms, on walking tracks or on treadmills. The biggest difference, of course, is that instead of walking with a friend or alone, a gym setting brings lots of other people exercising in the same place.

And let's face it: It can be intimidating trying to exercise in front of a lot of hard bodies who all seem to know exactly what they're doing.

Actually, feeling uncomfortable in that setting is not unusual for newcomers at a gym. It's something Jack Hembree, director of operations at HealthPoint Fitness in Cape Girardeau, calls performance anxiety.

Cecilia Yelick gives thumbs-up while on her favorite cardio machine at Fitness Plus in Cape Girardeau on Thursday, Nov. 3, 2016.Laura Simon

"This isn't instinctive for anyone," he says. "Even the people who are most proficient started somewhere."

And Cecilia Yelick, membership representative at Fitness Plus, says there's no need to feel self-conscious about body image when joining the gym.

"No one here cares about the size of your behind," says Yelick, 73. "We're all worried about our own. At some point in your life, it's not about looking good in your skinny jeans. It's about flexibility and good health, which promotes confidence."

Yelick moved to Cape Girardeau 11 years ago, and was 64 pounds heavier when she began exercising. She says she believes people owe it to themselves to exercise.

"If you don't exercise, you've done a disservice to your body," she says.

Cecilia Yelick visits with Ivan Lee, 90, while he works out at Fitness Plus in Cape Girardeau on Thursday, Nov. 3.Laura Simon

While getting started may seem daunting -- there are a lot of machines that newcomers have no idea how to operate -- gyms now make it easy to learn.

At Fitness Plus, new members start with an assessment, and the first time they work out they are paired with a personal trainer. In fact, sessions with a trainer -- two a month for 24 months -- come with the membership.

People at HealthPoint also are encouraged to connect with a trainer right from the get-go. Three sessions are recommended initially, but the gym will provide more, up to six, if a person needs it.

Beyond that, if people need additional long-term training, it's available for purchase at both facilities.

HealthPoint also offers "virtual" classes that may make the gym transition a little easier for newbies. During these sessions, a group class led by an instructor is projected on a screen in a separate room during off-times, when live classes are not available.

Cecilia Yelick visits with Ivan Lee, 90, while he works out at Fitness Plus in Cape Girardeau on Thursday, Nov. 3, 2016.Laura Simon

"In some cases, you're almost by yourself," Hembree says.

The setting allows people to learn the exercises at their own pace and not worry about keeping up with others in a class.

While walking is probably the easiest way to get started with a routine, other exercises can be added to target certain muscle groups and strength training.

At first, it may seem like a chore, but that can change quickly.

"Once you get started, you will enjoy the activity, as well as the benefit," Hembree says.

For 95-year-old Will Wade and his 90-year-old bride, Thelma, working out isn't an option; it's a way of life.

"We don't think about whether we're going or not," Wade says. "You've just got to do it. It's as much of a routine as brushing our teeth. It's got to become a habit and a part of your life."

Wade says he and Thelma have been working out together for years, something they started after he had bypass surgery in 1991.

He says he developed a routine of working out five days a week, and he still works out regularly, three times a week, though the routine has changed a bit.

He started out using 14 different pieces of equipment in the gym and walked several miles a day, either on the treadmill or on the walking track. Now his workout only uses three pieces of equipment and he's down to two miles a day. He's also modified some of the exercises.

Hembree says most exercises, from squats to push-ups, can be modified depending on mobility.

"Even a person in a wheelchair can do exercises," he says.

For those with joint problems, water exercise is ideal because it puts little pressure on the joints.

As far as determining what degree of modification is necessary for exercises, that's where a personal trainer comes into play.

Whatever the level of exercise, the important thing is to stick with it. Wade says he believes exercising has had a major effect on his life and the life of his wife.

"I believe that's what has kept us alive," he says.