| Let's face it, we are all aging and it is something | | | | can always increase little by little as you go. |
| we do everyday whether we want to or not. We | | | | One of the best ways to exercise is to walk. |
| would all like to look, feel and in affect, be young | | | | Taking one 30 minute walk per day or even three |
| well into our golden years but how can that be | | | | 10 minute walks per day can help you to add |
| possible? Well, while there is nothing we can do | | | | years to your life. If there is a pool available, |
| about the fact that we will age chronologically, | | | | swimming for 20 to 30 minutes per day is |
| there is something we can do about how we age. | | | | another great way to get in some quality |
| Have you ever noticed how some people seem | | | | exercise. Another option is to join a health club. |
| to be in good physical as well as mental condition | | | | There, you will have a wide selection of |
| well into their seventies and even their eighties | | | | cardiovascular machines to choose from like the |
| and beyond while others seem to be aging well | | | | treadmill, stationary bike, stair climber, elliptical |
| before their time? While in some cases other | | | | machine or cross trainer. You will even have |
| factors may be present as to why some seem | | | | access to the club's personal training staff who |
| to age before their time such as various medical | | | | can design proper exercise routines for your own |
| conditions, and factors such as genetics may be | | | | personal needs. |
| the reason some age gracefully, in large part, | | | | RESISTANCE EXERCISE: |
| exercise or the lack of it plays a very big role in | | | | This type of exercise, of course, involves using |
| determining how you will age. | | | | free weights, weight machines, or even your own |
| Whether or not you currently exercise, you know | | | | bodyweight. The idea behind resistance exercise is |
| how important exercise is when it comes to | | | | to place a load on your muscles that is more than |
| maintaining good health, right? So, in considering | | | | they are used to. This in turn will force them to |
| this, there's no reason why you can't stay healthy | | | | adapt to that load, meaning they will get bigger |
| as you get older and there's no reason why you | | | | and stronger. But, will this be beneficial and more |
| can't improve your current state of health even if | | | | importantly, safe for older adults. Scientists say |
| you are already getting older. Studies have shown | | | | the answer is yes. In a study of women aged 50 |
| that exercise is important for promoting good | | | | to 70, the women who did resistance exercises |
| health and quality of life in older adults. This means | | | | gained 1% more bone density in the hip and spine |
| that exercise may help slow down the aging | | | | while the group that did no resistance exercise |
| process by reducing or even preventing the | | | | lost 2.5% bone density. Those who did the |
| chances of ailing health and disability in seniors. | | | | exercises increased their strength levels from 35 |
| Heart disease and osteoporosis are two of the | | | | to 76% above the group who did not. Balance |
| major concerns as we age. So, can exercise help | | | | improved 14% and general activity increased by |
| to reduce your chances of both of these? The | | | | 27%. |
| answer is a definite yes! Exercise helps regulate | | | | Of course safety is your first concern so you will |
| blood pressure, slows the resting heart rate, and | | | | want to be sure to check with your doctor |
| helps keep bad cholesterol (LDL) levels at bay by | | | | before starting any exercise program. Also, |
| raising the good cholesterol, (HDL). Exercise also | | | | always make sure you are performing all of your |
| helps to reduce obesity, which is a contributor to | | | | exercises with proper form, posture and |
| heart disease as well as high blood pressure and | | | | technique. Make sure you always breathe out |
| diabetes. Studies have also shown that resistance | | | | during the hardest part of the exercise which is |
| exercise (weight training) promotes bone density | | | | usually when you are making the weight move |
| which helps prevent osteoporosis. There are two | | | | against gravity, and breathe in during the easier |
| types of exercise that you should be doing that | | | | part which is usually when you are lowering the |
| will keep you in good health well into your twilight | | | | weight back down. Always keep your knees and |
| years. They are as follows. | | | | elbows slightly bent, never lock them out. Start |
| CARDIOVASCULAR EXERCISE: | | | | with light weights at first, and make gradual |
| The American collage of sports medicine | | | | increases as you go. You may even want to take |
| recommends at least 15 to 60 minutes of aerobic | | | | one or two sessions with a qualified personal |
| exercise per day, 3 to 5 days per week for a | | | | trainer who can design a safe and effective |
| healthy heart. Depending on your current level of | | | | routine for you. |
| fitness, you should work within 60 to 90 percent | | | | Unfortunately, we cannot do anything about the |
| of your maximum heart rate which is determined | | | | fact that we will age. But with a little exercise |
| by subtracting your current age from 220. If | | | | factored into out daily lives, we can certainly |
| you're just starting out, you will want to start | | | | make our golden years more productive and |
| working around 60% of your heart rate max to | | | | more enjoyable through better health and that's |
| avoid placing too much strain on your heart. You | | | | worth more than all the gold in the world. |