Seniors and Exercise

Exercise is one of the healthiest things you can do for yourself. Exercise is crucial for those who want to remain healthy and active. Research shows that exercise is safe for most older adults. Even frail seniors and those in their 90s can improve their health with appropriate exercise.

Exercise can:

• Strengthen muscles, joints and bones.

• Strengthen the heart and lungs.

• Reduce your chances of falling by improving balance and strength.

• Speed your recovery from injuries.

• Help you lose weight or maintain a healthy weight.

• Improve your flexibility and endurance.

• Improve your posture.

• Help prevent or delay many diseases and disabilities.

Seniors who are physically active for long periods or exercise more vigorously tend to gain more benefits. But even low-intensity activities -- such as walking for pleasure, gardening, housework, dancing and golf -- are beneficial when performed daily. In practical terms, exercise makes it easier for you to climb stairs, get out of a chair, carry packages and maintain your independence. You'll also feel and look better and enjoy life more. Regardless of your age and current level of activity, chances are you can become stronger and more physically fit by making exercising a part of your regular daily routine.

Don't over do it especially when you begin. Build up to recommended levels gradually. Many senior organizations have classes that can help you get started and help you stick with it.

What to Do

Check with your doctor before starting any exercise programs. This is especially important if you smoke, are obese, have pre-existing heart or lung disease or are at risk for heart disease or diabetes. It may actually reduce the risk. Ask your doctor for recommendations on exercise. Start slowly such as walking about 10 minutes farther than you do normally or lifting a weight that is comfortable, but lift it more times than usual. For many older adults, experts recommended a varied exercise program that includes aerobic exercise, weight training, and stretching and conditioning exercises:

• Aerobic exercises (exercises that increase your heart rate and breathing for an extended period of time), such as walking briskly, biking or swimming, should be done for 30 to 60 minutes three to five times a week, if your age and health permit. If not, begin more slowly and gradually increase the duration and intensity. During these exercises, you should be able to speak easily and not get short of breath. You should feel as if you are making an effort, but should not feel discomfort. Aerobic exercise improves boht strength and endurance.

• Weight training should be done three times a week for a minimum of 20 minutes, if your health permits.  Otherwise shorter periods are satisfactory. Do weight training on days when you don't do aerobic exercise. Weight training improves your strength. Learn the proper techniques from a licensed or certified instructor.

• Do calisthenics (stretching, twisting and bending) exercises every day for about 10 minutes. These exercises improve your flexibility, balance and coordination.

• T'ai chi is a Chinese exercise regimen that focuses on slow, rhythmic movements that employ the sense of balance.  It provides stretching, twisting and bending exercises in a gentle form of exercise that has been shown to improve balance.

Self-care Steps for Seniors and Exercise

• Warm up for at least five minutes by starting your exercise program slowly and cool down by stopping gradually. As part of the cool down, do gentle stretching after you exercise.

• Drink plenty of water before, during and after exercising.

• Dress appropriately for the weather and the activity.

• Use safety appropriate equipment, i.e., a helmet when biking.

• Avoid exercising outside during hot, humid weather, or extremely cold weather.

• If you've had a hip replacement, talk with your doctor before doing lower-body exercises.