EXERCISE FOR SENIORS

Many of the problems that people associate with "aging" are actually not due to aging at all. Instead, they are due to a lack of physical activity. In particular, deaths from heart disease could probably be reduced if all people did mild regular exercise. As people get older, they tend to exercise less. They may even feel it is not safe to exercise.

Regular moderate physical activity can help older people feel better and enjoy life more. Moderate aerobic exercise is generally defined as requiring about as much energy as walking 2 miles in 30 minutes. Regular exercise helps control blood pressure, body weight, and cholesterol levels, and reduces the risks of hardening of the arteries, heart attack, and stroke.

Falls are a problem for the older adult, as they often have weaker bones. If an older person with weak bones falls, they may break a hip. Regular exercise and muscle strengthening helps to increase muscle strength and balance, and makes it easier to move. All of this helps to prevent falls. People who regularly exercise improve their health and feel better. They may actually have a feeling of well-being, which is good for any chronic disease.

When starting an exercise program, the first thing an older person should do is check with the healthcare provider. The provider may even suggest a type of exercise that would be best. If, no exercise is suggested, pick an activity that is enjoyable.

Exercise should be started slowly, especially for someone who has not exercised in some time. Start with conditioning exercises like calisthenics and work your way up slowly to aerobic or "endurance activity." It is important to get at least 30 minutes of endurance activity on most or all days of the week. If you cannot do 30 minutes all at once, get at least 10 minutes of endurance activity at a time, but be sure you do a total of 30 minutes of exercise by the end of the day.

Aerobic exercise is good for the heart and lungs, and can improve overall health. Walking, swimming, biking, and low impact dancing are all non-jarring aerobic exercises. For strength, try weight training. For older adults, there is less chance of injury when using systems that involve resistance, such as Nautilus, rather than free weights, but be sure you have a qualified counselor. Stretching activities like yoga and tai chi help improve flexibility.

Always use the right equipment for the right sport. Good supportive shoes are especially important to reduce stress or injury to the feet, knees, hips, and lower back.

Regular exercise can improve the quality of life for older adults. Besides health clubs, many other centers have exercise programs for seniors. These include senior citizens centers, YMCA, YWCA, community centers, recreation center, community colleges, and some retirement centers.

Disclaimer: This content is reviewed periodically and is subject to change as new health information becomes available. The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a healthcare professional.

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