Exercise and Seniors

Exercise is considered important for good health, regardless of our age. The benefits can include:

• increased stamina, strength and flexibility
• stronger muscles and bones (Read about "Skeletal System")
• more energy

For seniors, exercise may also be beneficial in reducing the effects of certain chronic diseases such as arthritis and high blood pressure. The U.S. Surgeon General's Office reports that exercise can increase strength and improve balance, reduce the risk of falling, and help seniors maintain their independent living status. Research, by the American Dietetic Association, shows that strength training may even reverse age-related loss of muscle mass. And the right exercise also has cardiovascular benefits as well. (Read about "Exercise and Your Heart")

Get your doctor's OK

BUT before hopping on the exercise bandwagon, it's essential to check with your doctor first. That's particularly important if you're used to a less active lifestyle or if you have any health problems or conditions that may affect your exercise routine. (Read about "Getting Started on Fitness")

Talking with your doctor is also essential if you have physical limitations. According to the American Academy of Family Physicians (AAFP), seniors are more likely to have age-related problems that restrict their ability to exercise, including physical disability and lack of accessibility and transportation. A doctor or trained physical therapist, however, can provide information of appropriate programs developed to work around such problems, such as a program of daily exercises that can be done while seated in a chair at home. (Read about "Rehabilitation")

General guidelines

For seniors without severe restrictions on their choice of activity, one of the most basic keys to a successful exercise program is to choose something you like. It makes no sense to say you're going to walk a mile every day if you live in a climate where that's just not possible for months at a time. (Read about "Walking for Health") By the same token, don't say you'll start bicycling if you've never really enjoyed biking in the first place.

Another key to success is to start slowly. The National Institute on Aging says starting off too quickly can do more harm than good. A gradual program can make it less likely you'll get discouraged. In addition, don't compare yourself to anyone else and simply work on improving your own pace and fitness level.

For clothing, wear loose comfortable garments. Elasticized clothes can impair circulation. Dressing in several layers according to the temperature can also keep you more comfortable, since you can gradually remove the layers as your body temperature warms up.

Types of exercise

According to the American Council on Exercise (ACE), favorite exercise activities for active seniors include water aerobics, yoga (Read about yoga in "CAM Therapies"), Tai Chi, dancing and walking. In addition, other activities such as golf or gardening can provide a good workout. Many senior centers provide stretching and other special classes designed for a variety of ages and abilities. (Read about "Stretching and Health")

Your doctor may also recommend strength training. That's because resistance exercises, using light weights or machines, can help build muscle strength. Stronger muscles can provide better support for joints and can help prevent falls. Although the idea of joining a health club may seem intimidating, clubs can provide certified trainers as well as special equipment for strength training. ACE suggests looking for a qualified trainer who has experience working with older adults. Trainers can also help monitor your progress and help you with proper breathing technique and proper form to avoid injuries. (Read about "Sprains" "Strains")

A final note of caution

Whatever exercise activities you decide on, you want to avoid exercising on a full stomach or during an illness. You should also avoid exercising outdoors when it's either too hot and humid (Read about "Heat Stroke") or too cold (Read about "Hypothermia"). AAFP says if your balance isn't always good, ask your doctor how to make sure you have something sturdy to hold on to if need be. And always remember that if you experience shortness of breath, dizziness, pain or discomfort while exercising, stop immediately and contact your doctor.