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Exercise for Older Adults
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Why is exercise important? Older adults who exercise regularly have more strength, better balance, and better coordination. They are better able to manage the daily living chores that allow people to remain independent. Fitness is having the health, strength, endurance, and range of body movements that are needed to do physical work without becoming exhausted. A fit person can perform better and with less effort in sports and other physical activities and therefore is more likely to enjoy them. A fit person is better able to tolerate minor aches and pains and is less likely to get depressed. A fit person is also less likely to develop heart disease. This is important because heart disease is the leading cause of death and disability in older people. Many of the problems that people associate with getting older are actually not due to aging at all. Instead, they are due to a lack of physical activity. As people get older, they may exercise less. Chances of developing heart disease and other circulatory problems could probably be reduced if people exercised more regularly. Regular moderate physical activity can help older people feel better and enjoy life more. Regular exercise helps control blood pressure, body weight, and cholesterol levels. It reduces the risks of hardening of the arteries, heart attack, and stroke. Exercise helps prevent osteoporosis and strengthens muscles. Falls are a problem for the older adult with weaker bones. If a person with weak bones falls, a broken hip may result. Regular exercise helps to increase muscle strength and balance, and makes it easier to move. All of this helps to prevent falls. People who exercise regularly feel better, which is good for any chronic disease. How much exercise do I need? Regular exercise is much more important for your health than strenuous exercise. In fact, sudden, unaccustomed exercise or too strenuous exercise can strain weak muscles and joints and cause problems. Start exercising slowly, especially if you have not exercised in some time. Choose an exercise that doesn't stress your joints, or require special equipment or other people to make up a team. Choose an exercise that you can do every day, wherever you happen to be. Try to get at least 30 minutes of exercise every day. If you cannot do 30 minutes all at once, get at least 10 minutes at a time. Moderate aerobic exercise is generally defined as taking about as much energy as walking 2 miles in 30 minutes, but any level of regular exercise is beneficial. When starting an exercise program, the first thing you should do is check with your health care provider. Your provider may suggest a type of exercise that would be best. Pick activities that are enjoyable, so that you will be more likely to stick with them. Aerobic exercise is good for your heart, lungs, and overall health. Walking, swimming, biking, and low impact dancing are all good aerobic exercises. For strength, try weight training. For older adults, there is less chance of injury when using machines such as Nautilus rather than free weights. Stretching activities like yoga and tai chi help improve flexibility. Probably the easiest and most convenient form of exercise for most older people is walking. Start by walking at least a mile a day and gradually increase to whatever is comfortable, manageable, and makes you feel good. Is there a special walking technique? Hold yourself straight, head up, and stomach flat. Point your toes straight ahead, move forward from the ball of your foot and land on your heel. Step out at a steady pace and swing your arms. What about walking shoes? You don't need special shoes for walking, but you should wear strong, well-fitting shoes with good arch supports. Your shoes should be made of material that allows your feet to breathe, such as leather or nylon. Always wear socks. What if I feel unwell while I'm walking? Don't continue walking if you feel breathless, dizzy, sweaty, or nauseated. If you feel pain or discomfort in your chest, arms, neck, jaw, or legs while you are walking, stop and rest. Sit down if you need to and ask a companion or a passer-by for assistance. Have your health care provider check you over and, if necessary, prescribe medicine to help you. When you walk alone It may be safer to walk with others for health and security reasons. However, some people prefer to walk alone, maybe listening to music from a headset while they walk. Others have no choice but to walk alone. If you do walk by yourself, it's worth remembering a few simple rules. Always walk in a well lit area where there are plenty of other people about. Walk on paved surfaces. Join in community walks Many shopping malls around the country offer senior walking programs in the mornings before the stores open, so you can walk year round without worrying about the weather. Mall walks are a great way to start the day and a good way to get out and meet people. Call your local senior center to find out what exercise programs are available in your neighborhood. You can also organize your own group of neighbors to walk together regularly. What other forms of exercise are good for seniors? Other forms of exercise that are popular among older people are swimming, dancing, group calisthenics, and biking. These activities are good exercise and socially enjoyable. Some people like other forms of exercise, such as yoga. Besides health clubs, many other centers have exercise programs for seniors. These include senior citizens centers, YMCAs, YWCA, community centers, recreation centers, community colleges, and some retirement centers. The choice of exercise is up to you. Do something that doesn't exhaust you or strain your muscles or joints. Also, choose exercise that you can do regularly. It is better to walk to the end of the street and back every day than to get no exercise. Once you begin to look for exercise opportunities, you may be surprised at the variety of activities available to you. What else should I do to become fit and stay fit? Pay attention to your general health. Be sure to have a regular health checkup. If your health care provider prescribes medicine, take it as directed. If you smoke, quit. Smoking affects your heart, your blood vessels, and your lungs. If you are overweight, your health care provider will probably suggest that you lose weight. Being overweight affects your heart, your blood pressure, and your joints. Eat a well balanced diet, with plenty of grains, vegetables, and fruit. Cut down on fatty foods. Exercise is as important as calorie intake when it comes to weight control. Exercise strengthens muscles and stronger muscles burn more calories. Therefore, you burn more calories per hour all through the day, and that adds up. All these aspects of health and fitness work together for your benefit. There is no reason not to stay as fit as possible as you get older. The result is well worth the effort.  Disclaimer: This content is reviewed periodically and is subject to
change as new health information becomes available. The
information provided is intended to be informative and educational and is not a
replacement for professional medical evaluation, advice, diagnosis or
treatment by a healthcare professional.
HIA File AGI3013F.HTM Release 9.0/2006. Copyright © 2006 McKesson Corporation and/or one of its subdiaries. All Rights Reserved.
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