Whether youíre 40
or 60 years old, you can exercise and improve your health. Physical activity
is good for your heart, mood, and confidence. Exercising has even helped
80 and 90 year old people living in nursing homes to grow stronger and
more independent. Older people who become more active--including those
with medical problems--may feel better and have more energy than ever
Why Should I Exercise?
active is key to good health well into later years. Yet only about 1 in
4 older adults exercises regularly. Many older people think they are too
old or too frail to exercise.
Nothing could be further
from the truth. Physical activity of any kind--from heavy-duty exercises
such as jogging or bicycling to easier efforts like walking--is good for
you. Vigorous exercise can help strengthen your heart and lungs. Taking
a brisk walk regularly can help lower your risk of health problems like
heart disease or depression. Climbing stairs, calisthenics, or housework
can increase your strength, stamina, and self-confidence. Weight-lifting
or strength training is a good way to stop muscle loss and slow down bone
loss. Your daily activities will become easier as you feel better.
Researchers now know
- Regular, active
exercise such as swimming and running, raises your heart rate and may
greatly reduce stiffening of the arteries. Stiff arteries are a major
cause of high blood pressure, which can lead to heart disease and stroke.
- People who are
physically active are less likely to develop adult onset diabetes, or
they can control it better if they do have it. Exercise increases the
bodyís ability to control the blood glucose level.
- Regular activity,
such as walking or gardening, may lower the risk of severe intestinal
bleeding in later life by almost half.
- Strength training,
like lifting weights or exercising against resistance, can make bones
stronger, improve balance, and increase muscle strength and mass. This
can prevent or slow bone-weakening osteoporosis, and may lower the risk
of falls, which can cause hip fractures or other injures.
- Strength training
can lessen arthritis pain. It doesnít cure arthritis, but stronger muscles
may ease the strain and therefore the pain.
- Light exercise
may be good for your mental health. A group of healthy, older adults
said they felt less anxious or stressful after exercising for one year.
What Kind of Exercise
Should I Do?
and exercise programs should meet your needs and skills. The amount and
type of exercise depends on what you want to do. Different exercises do
different things: some may slow bone loss, others may reduce the risk
of falls, still others may improve the fitness of your heart and lungs.
Some may do all three.
You can exercise at
home alone, with a buddy, or as part of a group. Talk to your doctor before
you begin, especially if you are over 60 or have a medical problem. Move
at your own speed, and donít try to take on too much at first. A class
can be a good idea if you havenít exercised for a long time or are just
beginning. A qualified teacher will make sure you are doing the exercise
in the right way.
It may take a little
effort to make exercise a regular part of your life. Once you start, try
to stick with it. If you stop exercising, after awhile, the benefits disappear.
One good way to stay
active is to make physical activity part of every day. Thirty minutes
of moderate activity each day is a good goal. You donít have to exercise
for 30 minutes all at once. Short bursts of activity, like taking the
stairs instead of the elevator, or walking instead of driving, can add
up to 30 minutes of exercise a day. Raking leaves, playing actively with
children, gardening, and even doing household chores can all be done in
a way that can count toward your daily total.
Itís a good idea to
include some stretching, strength training, and aerobic or endurance exercise
in your exercise plan. People who are weak or frail, and may risk falling,
should start slowly. Begin with stretching and strength training; add
aerobics later. Aerobics are safer and easier once you feel balanced and
your muscles are stronger.
flexibility, eases movement, and lowers the risk of injury and muscle
strain. Stretching increases blood flow and gets your body ready for exercise.
A warm-up and cool-down period of 5 to 15 minutes should be done slowly
and carefully before and after all types of exercise. Stretching can help
loosen muscles in the arms, shoulders, back, chest, stomach, buttocks,
thighs, and calves. Itís also very relaxing.
(also called resistance training or weight-lifting)--builds muscle
and bone, both of which decline with age. Strengthening exercises for
the upper and lower body can be done by lifting weights or working out
with machines or an elastic band. It is very important to have an expert
teach you how to work with weights. Without help, you can get hurt. With
help, older adults can work their way up to many of the same weight-lifting
routines as younger adults. Once you know what to do, simple strength
training exercises can be done at home. For beginners, household items,
such as soup cans or milk jugs filled with water or sand, can be used
activities do not have to take a lot of time; 30 to 40 minutes at least
two or three times each week is all thatís needed. Try not to exercise
the same muscles two days in a row.
(Always check with
your doctor first. Work with a qualified teacher to make sure you are
doing the exercise right.)
- Start with a weight
you can lift without too much effort five times.
- When you can easily
do that, lift it five times, rest a few minutes, then do it again. (This
is two sets.)
- Increase to three
- When you can easily
do that, lift the weight 10 times in each set.
- When you can easily
do that, lift the weight 15 times in each set.
- Once thatís easy,
slowly increase the weight.
(also called endurance exercises)--strengthen the heart and improve overall
fitness by increasing the bodyís ability to use oxygen. Swimming, walking,
and dancing are "low-impact" aerobic activities. They avoid
the muscle and joint pounding of more "high-impact" exercises
like jogging and jumping rope.
raise the number of heart beats each minute (heart rate). Itís best to
get your heart rate to a certain point and keep it there for 20 minutes
or more. If you have not exercised in awhile, start slowly. As you get
stronger, you can try to increase your heart rate. Aerobics should be
done for 20 to 40 minutes at least three times each week.
How To Measure
Your Heart Rate
Your heart rate tells
how many times your heart beats each minute. The maximum heart rate is
the fastest your heart can beat. Exercise above 75% of that rate is too
much for most people. You can figure out the number of times your heart
should beat each minute during exercise (your personal "target"
heart rate), with the following guidelines and just a little bit of math.
Look for the age category
closest to your age in the table below and read the line across:
For example, if you
are 60 years old, your target zone is 80-120 beats per minute.
When you begin your
exercise program, choose the lowest level in the zone closest to your
age and keep your heart rate at that level for the first few months. As
you get into better shape, you can slowly build up to a higher level.
To see if you are
within your target heart rate zone, measure your heartbeats right after
exercising. One good way is to place the tips of your first two fingers
on the inside of your wrist, just below the bottom of your thumb. Count
your pulse for 10 seconds and then multiply by six to find the number
of beats per minute. If you are below your target zone, you may want to
exercise a little harder next time. Slow down if you are above your target
Before starting any
aerobics program, check with your doctor and ask about your own target
heart rate. Some blood pressure medicines, for example, can affect how
you figure out your target heart rate.
- Choose activities
that you like.
- Make small changes
so that physical activity becomes a part of each day.
- Stop and check
with your doctor right away if you develop sudden pain, shortness of
breath, or feel ill.
- Exercise with a
group, with a buddy, or alone. Pick whatís easiest and most fun.
- Be realistic about
what you can do.
Local gyms, universities,
or hospitals can help you find a teacher or program that works for you.
You can also check with local churches or synagogues, senior and civic
centers, parks, recreation associations, YMCAs, YWCAs, and even local
shopping malls for exercise, wellness, or walking programs. Many community
centers also offer programs for older people who may be worried about
special health problems like heart disease or falling. Your local library
may carry books or tapes about exercise and aging.
For more information,
National Heart, Lung,
and Blood Institute Information Center
P.O. Box 30105
Bethesda, MD 20824-0105
and Musculoskeletal and Skin Diseases Information Clearinghouse (NAMSIC)
1 AMS Circle
Bethesda, MD 20892-3675
of Retired Persons (AARP)
Health Promotion Services
601 E. Street, N.W.
Washington, D.C. 20049
American Heart Association
Public Information Department
7272 Greenville Avenue
Dallas, TX 75231-4596
American College of
P.O. Box 1440
Indianapolis, IN 46206-1440
(317) 637-9200 ext. 117