Looking for the fountain of youth? Increasingly, experts are telling us that
it's all about lifestyle, the choices you make, and, especially, staying active
by engaging in regular physical exercise in your sixties, seventies, eighties,
and beyond. Research on the subject is striking: Regular exercise may prevent or
delay such serious health problems as heart disease and diabetes. It can boost
energy and mood, reduce arthritis pain, and help you get a good night's sleep.
And — maybe most important — regular exercise can help you maintain the physical
health you need to continue living independently. "The best thing we know to
ensure a good quality of life is to be physically active," says Dr. Tim Church,
director of Preventive Medicine Research at the Pennington Biomedical Research
Center in Baton Rouge, Louisiana.
Staying active, however, is often not quite as straightforward as it sounds.
As you get older, wear and tear on joints and muscles can turn a once
enjoyable exercise regimen into a painful experience, or make it difficult for
you to start a new routine if you don't already exercise regularly. This doesn't
mean that you should just forget about fitness in your later years, however.
Whether you're a competitive athlete or a workout novice, you can still get the
benefits of exercise simply by adapting what you like to do to your
capabilities.
Staying Active: Time's Natural Impact
With each passing decade, our bodies lose more muscle mass and bone density,
and, in turn, strength and flexibility. Fortunately, this process can be
reversed at any stage in your life by revving up your physical activity. "You're
never too old to exercise," says Dr. Rosanne Leipzig, professor and vice-chair
of Geriatrics at Mount Sinai Medical Center, in New York City. "There are
clinical trials, even in nursing home patients over age 90, showing that you can
improve your health and well-being by starting to exercise at any age."
Most people in good health don't need their doctor's okay to start a moderate
exercise program, such as daily walking. Under certain circumstances, however, a
visit to the doctor's office is in order. "If you're past age 60 and have a
serious chronic disease, let your doctor know before you begin exercising," says
Dr. Church. "And if you're planning anything more rigorous than walking — say,
biking, rowing, or swimming — certainly check with your doctor first."
Staying Active: The Exercise Rx
For overall health and well-being, it's important to incorporate four types
of exercise into your routine:
Aerobic, or cardiovascular, activities, to make the heart and lungs
work harder. Try to spend at least 30 minutes a day engaging in activities like
biking, walking briskly, dancing, swimming, or taking a water aerobics class.
You can also raise your heart rate simply doing chores around the house:
vacuuming, gardening, raking leaves, or washing the car.
Strengthening exercises, to build bone density and strengthen muscles
used for daily activities, such as climbing stairs. Aim to do strengthening
exercises two to three times a week, using dumbbells, resistance bands, weight
machines, or foam weights in a pool. To learn correct form and prevent injury,
take a class at a gym, YMCA, or senior center.
Stretching, to increase flexibility and allow easier movement. Stretch
on your own for 10 minutes a day, or sign up for a stretching class. Yoga and
Pilates also incorporate many stretching techniques.
Balance exercises, to reduce the risk of falling. Tai chi and yoga can
improve your equilibrium. Or practice standing on one foot, then the other — if
possible, without holding onto a support.
Staying Active: Safely First
The following pointers can help keep you safe while you're exercising:
- Gear. Use proper equipment, such as well-fitting, supportive shoes
for walking.
- Timing. Exercise in the cool of morning or during the evening on hot
days.
- Hydration. Drink water or a sports drink before, during, and after
you exercise. How much? "Your body will tell you," says Dr. Church. "If you feel
thirsty, drink."
- Pacing. Start with light weights if you're new to strength building,
and slowly add more weight.
- Injury. Stop if you feel any pain. "'No pain, no gain' does not apply
to people in their sixties, seventies, and eighties," says Dr. Leipzig. "It can
mean that you're hurting yourself."
If you experience any of the
following warning signs of a problem, stop your workout and call your doctor:
- Pain or pressure in your chest
- Trouble breathing
- Light-headedness or dizziness
- Excessive difficulty balancing
- Nausea
Staying Active: Choosing a Trainer
If you're new to exercise or you'd like help reaching your fitness goals,
consider hiring a personal trainer who has experience working with people in
your age group. Look for someone who understands your fitness goals and any
limitations you may have and who'll be able to motivate you effectively. You can
start by asking friends and family members your own age for recommendations.
It's helpful to schedule a "tryout" session with the trainer before signing a
contract — if the fit isn't right, don't hesitate to ask him or her for a
referral to someone else.
Staying Active: Fitness Gear
Exercise can be easier and more fun when you incorporate appropriate fitness
tools:
- Pedometer, to count your daily steps.
- BOSU Balance Trainer, a half exercise ball with a platform on the
bottom, for balancing and strengthening exercises (available with a balance
bar).
- Mini trampoline, also known as a rebounder (some also come with a
balance bar), for increasing stability or for an aerobic workout that's easy on
the joints.
- Heart rate monitor, a chest strap that transmits your heart rate to a
wristwatch so you can continuously monitor your heart rate during an aerobic
workout. Some athletic shirts, tank tops, and sports bras now have chest straps
built right in.
No matter what workout form you choose or what routines you prefer for
staying active, "just keep doing it," advises Dr. Leipzig. "Get a friend to join
you and choose forms of exercise that you enjoy so you can do them for life."
EverydayHealth.com
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