Will you be hale and hearty in your golden years or dependent on others? I think the answer greatly depends on how physically active you are.
According to the Centers for Disease Control and Prevention, three-fourths of older Americans dont get enough exercise to maintain good health. This presents a problem as the normal aging process slowly takes its toll. With each passing decade after age 50 we lose about 15% of our muscle strength and equivalent amounts of heart function.
These losses come from a combination of factors like poor nutrition, hormone changes, and declining muscle and nerve cells. But the main cause of dwindling independence as we age is usually a sedentary lifestyle.
The good news is that people who begin exercising in their 90s or 100s can still make significant gains in cardiovascular and musculoskeletal fitness. So its never too lateeven if youve been physically inactive all your lifeto start reaping the rewards of more exercise.
Many Benefits From Exercise
At any age or level of ability our bodies need regular physical activity to function well. Here I highlight just a few of the major benefits of exercise:
Increased muscle mass, strength and flexibilityLower body fat, especially in the abdomenHigher metabolic rate and less tendency to gain weightImproved ability to perform everyday tasks like lifting or cleaningBetter balance and less risk of falls or fracturesIncreased joint mobility and less arthritic pain Decreased risk of many chronic diseases, including: Heart disease (better heart function and cholesterol levels) High blood pressure (improved blood pressure readings) Diabetes mellitus (greater sensitivity to insulin) Depression (reduced fatigue and better mood) Memory problems (improved sleep and thinking ability) Osteoporosis (increased bone density) Cancer (lower risk of some types) Increased longevity (decreased death rate from all causes)Improved quality of life (greater self-sufficiency and independence) Recommendations for Getting FITT The list of benefits goes on, but lets get down to the nitty-gritty. Exactly how much exercise do older adults need to achieve good health? The American College of Sports Medicine makes the following general recommendations on the types and amounts of exercise for overall health and fitness:
F I T T Frequency Intensity Time Type of exercise 3-4 days/week 55-90% of maximum heart rate One 20-minute session or two to six 10-minute sessions Aerobic 2-3 days/week* One set of 10-15 repetitions for each of all major muscle groups 20-30 minutes Strength training 2-3 days/ week 4 or more repetitions per muscle group Hold each stretch 10-30 seconds Stretching *Wait at least 48 hours between strength training sessions to allow time for recovery. Precautions Before You Begin Since physical activities can stress your body and heart, get clearance from your doctor before starting an exercise program. For sedentary or minimally active older adults who plan to start a vigorous exercise program, some experts advise an exercise stress test. But many doctors reserve exercise tests for people with chest pain or major risk factors for heart disease. Besides getting your doctors advice, its wise to do what you can to guard against injury. Here are some simple safety measures you can take while exercising:
Start slowly, gradually increasing your time and intensity. Experts generally recommend a low-to-moderate level of low-impact exercise such as walking, biking, or swimming for older adults.Do low-intensity warm-up and cool-down activities as well as stretching both before and after exercise. This allows time for your body to adjust. It also helps prevent your blood pressure from dropping, which can happen if you suddenly stop exercising.Pace yourself so you can still talk comfortably during exercise. Or learn to check your pulse rate.Drink plenty of fluids before, during, and after exercising.Stop your activity and consult a doctor immediately if you have chest pain or pressure, dizziness, nausea, abnormal heartbeats, trouble with breathing or balance, or other unusual symptoms. If you take sensible precautions to avoid injury, exercise can give you the strength and energy to do the things you enjoy as you age. I think that is a wonderful reason to stay physically active throughout life. RESOURCES: American Academy of Family Physicians http://familydoctor.org American College of Sports Medicine http://www.acsm.org American Heart Association http://www.americanheart.org
National Heart, Lung, and Blood Institute http://www.nhlbi.nih.gov References: ACSM revises guidelines for exercise to maintain fitness. American Family Physician , January 15, 1999. Exercise and age: a prescription for mature adults. (pamphlet), Harvard Medical School, received April 14, 2001. Exercise and the older adult. Current Comment from the American Academy of Sports Medicine, July 2000. Exercise prescriptions for active seniors. The Physician and Sportsmedicine , February 2001. Maximizing the benefits of exercise in the elderly. Family Practice Recertification , January 2002. The physiology of aging. Current Comment from the American Academy of Sports Medicine, February 2001. Position stand: exercise and physical activity for older adults. Medicine & Science in Sports & Exercise , June 1998. Promoting and prescribing exercise for the elderly. American Family Physician , February 1, 2001.
Resistance training in the older adult. Current Comment from the American Academy of Sports Medicine, April 2001. Last reviewed May 2006 by Jill Landis, MD Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
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