| There is no better time to exercise than when | | | | activities that enhance strength, endurance, |
| you're older. | | | | balance and flexibility. Most of all, seek out |
| Although many older people know the importance | | | | activities you enjoy so you won't view exercising |
| of physical fitness, it is estimated that about 85 | | | | as a chore. You are more likely to make a |
| percent fail to exercise on a regular basis. They | | | | commitment to good fitness if you like what |
| don't do it for the same reason younger people | | | | you're doing and, if at all possible, you're doing it |
| don't exercise - it's too hard, it's too boring, or it | | | | with people you enjoy being with. This can include |
| takes too long to see the results of their effort. | | | | using cardiovascular machines (e.g. treadmills, |
| This is a big mistake for a number of reasons. For | | | | ellipticals, recumbent and upright stationary bikes, |
| starters, regular physical activity, in addition to | | | | step machines), yoga and stretching classes, |
| making you look and feel good, lowers risk for a | | | | Pilates, gardening, swimming, bicycling, walking, |
| variety of conditions that increase when we age. | | | | golf, bowling, tennis, dancing and/or martial arts |
| This includes heart disease, diabetes, colon cancer, | | | | like Tai Chi. |
| high blood pressure and obesity. According to one | | | | Aerobic exercise or cardiovascular conditioning is |
| aging expert, "Biologically you can reverse the | | | | extremely beneficial for seniors. This type of |
| aging process by 15 to 25 years." In addition, | | | | exercise allows the heart and lungs to work out |
| exercise can maintain your mobility, keep your | | | | at an elevated rate, supplies oxygen to the |
| bones and muscles strong, promote good balance, | | | | muscles, and improves the overall efficiency of |
| and combat frailty. Enhancing your fitness will also | | | | the cardiovascular system. For seniors who are |
| increase your metabolic rate and burn calories, | | | | frail or have balance problems, swimming and |
| decrease body fat, improve immune function and | | | | water aerobics may be safer and less jarring to |
| promote bone density. | | | | the body. |
| If that's not enough reason to jump on a treadmill | | | | Exercise physiologists like Sal Fichera, author of |
| or start lifting weights, recent research shows | | | | the book Stop Aging - Start Training, place an |
| that regular exercise can reverse age-related | | | | emphasis on weight or resistance training needs. |
| brain decline. There is substantial evidence that | | | | Such a program, of course, needs to be tailored |
| aerobic exercise and physical activity can affect | | | | to meet the medical concerns, overall physical |
| such executive-control brain functions as task | | | | condition and functional capacity of each individual. |
| coordination, planning, goal maintenance, working | | | | Resistance can take the form of free weights, |
| memory and the ability to switch tasks. Several | | | | machines tubing, or Therabands (or more creative |
| studies have shown that regular moderate | | | | items like soup cans). Form is important in order |
| exercise that makes a person breathless | | | | to prevent injuries, so it is important to start out |
| increases the speed and sharpness of thought, | | | | with someone who can teach you the proper |
| the actual volume of brain tissue, and the way in | | | | mechanics. Begin with lighter and manageable |
| which the brain functions. Adults with higher levels | | | | weights and fewer repetitions, and increase over |
| of physical fitness had less evidence of | | | | time. Focus on exercising all six major muscle |
| deterioration in gray matter (involved in thinking) | | | | groups. |
| than did less fit peers. | | | | Studies have shown that even older and frailer |
| Even frail seniors can and should exercise - once | | | | people can greatly enhance the quality of their life |
| they get the green light from the medical | | | | through exercise. One study by a state |
| professional. A body is just like a car - it needs to | | | | Department of Health and Senior Services found |
| be used to keep working properly. | | | | that those seniors who participated in an exercise |
| There are several things to consider, of course. | | | | program reported an overall improvement in their |
| Start slowly and build. If something hurts, take a | | | | health and fewer sick days. |
| break. Make sure you wear loose fitting clothes, | | | | Many local YMCAs offer senior-focused fitness |
| keep yourself hydrated and wear comfortable | | | | programs, which include swimming, cardiovascular |
| sneakers. If you experience chest pain or | | | | and weight lifting. By exercising and maintaining a |
| pressure, nausea, persistent sharp pain, excessive | | | | proper diet, your doctor maybe able to eliminate |
| shortness of breath, or problems with your | | | | some of your medications and you should notice |
| balance, check immediately with your doctor. | | | | increased energy and feel better mentally. |
| To stay healthy, active and independent include | | | | |