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Physical
Fitness
Warding
off disease and welcoming an active life
Good
exercises for older people
Stretching
exercises
Aerobic
exercise
Strength
training
Getting
started
Fitness is simply
a matter of "use it or lose it." By using your muscles
(including your heart muscle), you make these muscles stronger and
more efficient. Much of the frailty that accompanies old age is
due to lack of use. But even if you haven't stayed physically active
over the years, you can still get your body working smoothly again.
Warding
off disease and welcoming an active life
In addition to keeping your motor running and your body ready for
action, exercise helps ward off a number of diseases common in old
age. Exercise helps prevent heart
disease, stroke,
and type 2 diabetes
by lowering cholesterol
levels, controlling blood
pressure, preventing hardening of the arteries, and helping
you maintain a healthy weight. In addition, exercise helps manage
arthritis
pain, blood sugar levels, and the uncomfortable symptoms of menopause.
Weight-bearing exercise helps build strong bones and prevent osteoporosis.
Finally, exercise can relieve two common complaints among older
people: insomnia
and constipation.
Good
exercises for older people
A good exercise program for older people includes aerobic exercise,
muscular conditioning (strength training), and stretching exercises.
If you're new to exercise, you'll need to start slow and build up
to the recommendations listed below. And don't forget to warm up
with slow rhythmic activities, such as walking or jogging in place,
before each exercise session. Once you start to break a light sweat,
do some stretching exercises and then you'll be ready to start aerobic
or strength training exercises.
Stretching
exercises
Stretching exercises are essential for keeping your muscles flexible
and your joints strong with good range of motion. You can do stretching
exercises every day.
Good stretching
exercises for older people include:
- Yoga
- Tai
chi
- A stretching
program recommend by your health care provider or a qualified
trainer
Aerobic
exercise
Aerobic exercise strengthens your heart and burns calories. Low
impact aerobic exercises are best for older people because they
put less strain on the joints. Try to work up to doing aerobic exercise
for 30 to 60 minutes at least three to four times per week. You
may have to start with just 5 to 10 minutes at first.
Low impact aerobic
exercises include:
Strength
training
Strengthening your muscles will help you maintain balance and reduce
your risk of falling. In addition, strength training strengthens
your bones and reduces your risk of falls, fractures, and osteoporosis.
Try to do strength training exercises two to three times per week,
but no more. And don't do them on consecutive days because your
muscles need rest between strength training sessions. Take a strength
training class or work with a qualified athletic trainer to learn
an appropriate strength training routine and proper form.
Strength training
exercises include:
- Calisthenics,
such as push-ups, sit-ups, and chin-ups
- Weight lifting
using: free
weights, weight machines, and elastic tubing (resistance bands)
Getting
started
Before you start an exercise program, it's best to talk it over
with your health care provider. Depending on your health, he or
she may have some recommendations or restrictions. Learn
some key questions to ask your health care provider about exercise.
If you're new
to exercise, it's best to either take a class at your local gym
or make an appointment with a qualified athletic trainer who can
show you the proper way to do each exercise. Gyms and health clubs
offer a wide array of classes, such as yoga, Tai chi, water aerobics,
strength training, and low-impact aerobics. And some of these classes
are specially designed for older people. Check out this exercise
program for older people designed by the President's Council on
Physical Fitness and Sports — Exercise:
The Key to the Good Life. (pdf file)
After safety,
the most important element in your exercise program is enjoyment.
Choose activities you enjoy so you'll keep on doing them. For instance,
sign up for a yoga class or a line dancing class with a friend.
Or take a daily walk with a family member. And be creative. Schedule
a weekly golf or tennis game. Take a walk at lunchtime. If you have
errands to do close to home, walk or ride your bicycle there and
back. Shoot for doing at least one type of exercise on most days
of the week.
For more information
on exercise, visit these UPMC resources:
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