older
adults and exercise
Just Do
It!
Exercise is an excellent
way to stay healthy and slow the aging process, no matter what age you
are. Physical activity can keep you mentally alert and fit – it also helps
fight chronic health problems, such as high blood pressure, diabetes, and
arthritis.
If you already exercise,
good for you! If you’re considering an exercise program, or if you’re
trying a new activity, check it out with your doctor. He or she will
evaluate your physical condition and recommend what type of program will
fit your needs.
You doctor will help
monitor your progress. This is especially important if you’re embarking on
a program to address existing problems, such as high blood pressure, heart
problems, breathing issues, arthritis, or osteoporosis. If you’re
switching activities because of joint replacement or other medical issues,
your doctor can suggest alternatives that accommodate your limitations but
still provide an adequate workout.
There are two types of
activities to incorporate into your exercise plan. Aerobic exercise –
walking, riding a bike, and swimming – is number one. Aerobic exercise
keeps your heart muscle strong and maintains lung capacity. You should do
some kind of aerobic activity at least 30 minutes on most days of the
week.
Strength training is the
second activity to incorporate. Over time, most adults lose 20-40 percent
of their muscle strength. When muscles lose strength, they don’t support
your body as well and it “wears” faster. For example, weak leg muscles
don’t support your knee properly and place too much pressure on the joint.
This can lead to osteoarthritis, or even knee replacements.
After you have settled
on an exercise plan, start slowly. “No pain, no gain” may be a popular
saying, but it’s not a safe concept in exercise. You don’t need
high-intensity exercises to achieve health benefits, and by starting
slowly you’ll be less likely to injure or overextend yourself. You can
increase the intensity of your activity as your strength builds. If you
have to take a break for more than a week or two, re-start at that same
slow pace again.
Remember that your plan
does not have to include so many knee bends, a specific amount of laps, or
“x” amount of repetitions. Part of the aging process occurs because people
become inactive. Gardening, square dancing, golfing, and shopping may not
provide the same health benefits as a formalized exercise program, but
they still can help you remain active and engaged. The reason exercise is
recommended is that you can track your results and see whether you’re
reaching your particular health goals.
Other tips to consider:
-
Choose exercise you
enjoy – you’re more likely to stick to it.
-
Make exercise part of
your routine – by exercising at a regularly scheduled time, place and
day, it will become a natural part of your schedule.
-
Include someone else –
a friend or spouse can help keep you on track.
-
Join a recreational
program – meeting other older adults with similar interests combines
exercise and socializing, helping maintain interest over the long run.
Finally, be aware that
you should consult your doctor if you experience any of the
following signs:
Whether you’re swimming
laps or kicking up your heels on the dance floor, get active and get
healthy. Just do it!
Dr. Ellen Danto-Nocton
is a geriatrician with Wheaton Franciscan Healthcare.
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