Seniors and Exercise
Did you know that only 30 percent of Americans over age 65 exercise on a regular
basis? Or that it's never too late to benefit from a regular exercise program?
A safe, effective exercise program can help reduce some of the pain as well
as the progression of conditions associated with aging. For example:
- Keeping active and exercising helps you maintain your ability to walk,
which is especially important to maintain your independence.
- Exercise can improve your strength, endurance, and flexibility.
- Exercise can improve balance and posture, reducing your risk of falling.
Just 30 minutes a day of physical activity will help improve your health and
quality of life. It will keep your joints and connective tissues more flexible.
Exercise can even help slow the progression of osteoporosis. Researchers have
also found a link between regular exercise and improved immune response. During
moderate exercise, immune cells circulate more quickly through your body and are
better at destroying viruses and bacteria.
If you're over 65 years of age, start your exercise program slowly. Talk to
your doctor about what you should, or shouldn't, do. Your doctor can help you
tailor a program to your own level of ability and needs. Most older people can
take part in a moderate exercise program, even if you are 85 years and older or
have illnesses or disabilities.
Tips for exercising
Here are some tips for starting and maintaining a safe and effective exercise
program.
- Warm up before you do any exercises. A warm-up period should begin with a
slow, rhythmic activity such as walking. Gradually build up the intensity
until your pulse, breathing, and body temperature start to increase.
- Don't do too much too fast. Begin any activity in short sessions. Try
walking a block or once around a track at first. Gradually, as your body
adapts, you can add more distance.
- Drink lots of water. When you're exercising, your body's fluid needs
increase. Don't wait until you are thirsty to drink. (Be sure to check with
your physician. Some health conditions require restricted fluid intake.)
- Look into a class on Tai Chi or yoga. Tai Chi is a program of exercises,
breathing, and movements based on ancient Chinese practices. Seniors who
practice Tai Chi or yoga have fewer falls and less fear of falling. These
classes can also increase self-confidence and improve body balance.
- Wear the right kind of athletic shoes with good support and comfort.
- Eat smaller meals, but eat more frequently during the day.
- Practice improving your balance by standing on one foot while you dust or
brush your teeth.
- Choose activities that you enjoy and can do regularly. Exercise with a
friend who will help you keep your resolve.
- Be alert to air quality if you work out at a gymnasium. Exercise at
less-crowded times during the cold and flu season. Exercise outdoors
whenever weather permits.
- If you live near an enclosed shopping mall, consider becoming a mall
walker. Many malls open before the stores do and allow people to walk
around. This enables you to exercise even if the weather is bad.
- Use common sense and don't exercise when you have a cough, fever, cold or
flu.
- But don't let a temporary illness put a permanent stop to your exercising.
Resume your activities as soon as you can.
- After an illness, start your exercise program at the beginning again.
Don't try and immediately take up where you left off. Your body needs time
to recover and rebuild.
- Consult a physician even if your illness is minor.
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