Exercise for Older Adults

Why is exercise important?

Older adults who exercise regularly have more strength, better balance, better coordination, and probably better thinking ability (if recent research is correct). It is easier for them to do their daily chores and not become dependent on others.

Fitness is having the health, strength, endurance, and range of body movements that are needed to do physical work without becoming exhausted. If you are fit:

• You can perform better and with less effort in recreational activities and so you are more likely to enjoy them.
• It is easier to tolerate minor aches and pains.
• You are less likely to get depressed.
• You are less likely to develop heart disease or have a stroke. This is important because heart disease and stroke are leading causes of death and disability in older people.

Regular moderate physical activity has many other benefits:

• It strengthens muscles.
• It helps control blood pressure, body weight, and cholesterol levels.
• It helps prevent osteoporosis (bone thinning).
• It probably helps you think better and avoid or delay thinking problems.
• It can help you feel better and enjoy life more.

Falls are especially a problem if you are older and have thin bones. If you fall, you may break a hip. Regular exercise helps to increase muscle strength and balance and makes it easier to move. All of this helps to prevent falls.

How much exercise do I need?

Regular exercise is much more important for your health than strenuous exercise. In fact, exercise that is too strenuous can strain weak muscles and joints and cause problems. Start exercising slowly, especially if you have not exercised in some time.

Moderate aerobic exercise is generally defined as exercise that takes about as much energy as walking 2 miles in 30 minutes. Try to get at least 30 minutes of moderate exercise most days of the week. If you cannot do 30 minutes all at once, get at least 10 minutes at a time.

How can I get started?

The first thing you should do is check with your healthcare provider. Your provider may suggest a type and amount of exercise that would be best for you.

Choose exercise that doesn't stress your joints and that you can do every day, wherever you happen to be. Pick activities that you enjoy. 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 if you use machines such as Nautilus instead of free weights. Stretching activities like yoga and tai chi help improve flexibility.

Probably the easiest and most convenient form of exercise for 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.

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.

Other forms of exercise that are popular among older people are swimming, dancing, group calisthenics, and biking. Besides health clubs, many other centers have exercise programs for seniors. These include senior centers, YMCAs, YWCA, community centers, recreation centers, community colleges, and some retirement centers. Call your local senior center to find out what exercise programs are available in your neighborhood.

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. Even if you cannot walk well, you can learn to do chair aerobics exercises. Classes to learn these special exercises are given at many senior centers, or you can borrow or buy videos or DVDs that show how to do the exercises.

Once you begin to look for exercise opportunities, you may be surprised at the variety of activities available to you.

Is there a special walking technique?

When you walk, hold yourself straight, your head up and your stomach flat. Point your toes straight ahead, move forward from the ball of your foot and land on your heel. Walk at a steady pace and swing your arms.

You don't need special shoes for walking, but you should wear sturdy, well-fitting shoes with good arch support. Your shoes should be made of material that allows your feet to breathe, such as leather or nylon. Always wear socks with your shoes. If you walk a lot, the soles of your shoes wear out within a year. Be kind to your knees and treat yourself to new shoes every year (more often if you really walk and jog a lot).

What if I feel unwell while I'm exercising?

Don't continue exercising if you feel breathless, dizzy, sweaty, or nauseated. If you feel pain or discomfort in your chest, arms, neck, jaw, or legs, stop and rest. Sit down if you need to and ask a companion or a passer-by for help. Have your healthcare provider check you over. If you think you are in real trouble, call for help and have someone call 911.

What else should I do to become fit and stay fit?

Pay attention to your general health. Be sure to have regular health checkups. If your healthcare 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 healthcare provider will probably suggest that you lose weight. Being overweight affects your heart, your blood pressure, and your joints. Eat a balanced diet, with plenty of grains, vegetables, and fruit. Cut down on fatty foods. Exercise is as important as how many calories are in your diet when it comes to weight control. Exercise strengthens muscles, and stronger muscles burn more calories. This means that you burn more calories throughout the day.

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.

Developed by Ann Carter, MD, for RelayHealth
Published by RelayHealth.
© 2009 RelayHealth and/or its affiliates. All Rights Reserved.