| > | | | | Institutes of Health report 300,000 hospital |
| It was believed that seniors couldn't increase | | | | admissions per year for broken hips, many of |
| muscle mass or strength if they wanted to. | | | | them from seniors falling.) |
| Studies at Harvard and elsewhere have now | | | | Gentle static and dynamic stretching exercises |
| firmly put that myth to rest. | | | | help keep muscles flexible and joints lubricated. |
| Copyright (c) 2008 Kerry Johnson | | | | That helps out with balance, but it also maximizes |
| In generations past, exercise was believed to be | | | | range of movement. That means better |
| mostly for the younger set. It was even believed | | | | coordination and less pain during both exercise and |
| that seniors couldn't increase muscle mass or | | | | everyday activities. |
| strength if they wanted to. Studies at Harvard | | | | Endurance exercises help keep the heart and |
| and elsewhere have now firmly put that myth to | | | | lungs healthy as well as keeping muscles toned, |
| rest. | | | | joints moving freely and other body systems |
| Exercise for us 50+ folks is decidedly healthy. As | | | | functioning well. A slightly higher metabolic rate |
| people age, several changes occur that exercise | | | | stimulates a variety of organs to produce needed |
| can help slow or reverse. Metabolism slows, | | | | biochemicals. The human body functions better, |
| leading to increased fat accumulation. Artery | | | | longer when it is subject to mild activity than |
| passageways often narrow, leading to higher | | | | when sedentary for long periods. |
| blood pressure and lowered flow. Bones become | | | | All these activities help raise the onset age of |
| thinner and more porous, a condition known as | | | | osteoporosis and to minimize its effects after it |
| osteoporosis. Muscles and skin lose tone. | | | | begins. Non-insulin dependent diabetes mellitus is |
| Those effects can be retarded or even turned | | | | less likely for the physically active. Certain forms |
| back to a degree with regular, age-appropriate | | | | of heart disease are less likely for those who |
| exercise. The American College of Sports Medicine | | | | exercise moderately later in life. |
| suggests 15-60 minutes of aerobic | | | | There is ample evidence that moderate, regular |
| (oxygen-enhancing) exercise a few days per | | | | exercise helps the psychology as well. It can |
| week. | | | | decrease the severity of depression and heighten |
| One goal among others is to raise the heart rate | | | | mood. The social aspects can help with the |
| to 60-90% of the safe maximum (220 beats per | | | | isolation that seniors sometimes feel, especially as |
| minute, minus your present age). A good | | | | friends and loved ones are no longer part of their |
| cardiovascular workout - a 30-minute brisk walk | | | | lives. |
| or three 10-minute walks per day, mild jumping | | | | Seniors should consult a physician or trainer |
| jacks, gentle jogging in place, swimming, a dance | | | | (preferably both) before starting any new |
| routine or any other method - helps keep the | | | | exercise program. Begin slowly, especially if |
| heart and blood vessels healthy. | | | | exercise has not been part of your lifestyle. Build |
| Strength-building exercises help keep the muscles | | | | up flexibility, strength and endurance gradually. |
| toned and keep weight and blood sugar levels at | | | | If you have a medical condition, be sure to |
| appropriate levels. Balance exercises can help build | | | | discuss your plans with a physician and fitness |
| good leg muscles, leading to better support for | | | | expert to develop an exercise routine appropriate |
| joints and less likelihood of a fall. (The National | | | | to you. |