Exercise And Older People

Modest Exercise = Health Benefits

For many adults, growing older seems to involve an inevitable loss of strength, energy, and fitness. But it need not be so. The frail health and loss of function we associate with aging, such as difficulty walking long distances, climbing stairs, or carrying groceries, is in large part due to physical inactivity. When it comes to our muscles and physical fitness, the old adage applies: "Use it or lose it."

• Improved function in persons with arthritis.
• Lower risk of falls and injury.
• Prevention of bone loss and fracture after the menopause.
• Lower risk of developing depression.
• Improved quality of sleep.
• live independently

It’s Not Too Late

Older Americans have more to gain than younger people by becoming more active. Exercise helps manage diabetes, high blood pressure and elevated cholesterol - all common in older people. Exercise can even improve mental function.

It Doesn’t Take Long

Thirty minutes walking or raking leaves on most days of the week has remarkable health benefits for older adults.

Exercise Strategies For Older People

Although the benefits of physical activity increase with more frequent or more intense activity, substantial benefits are evident even for those who report only moderate levels of activity - i.e. washing a car for 60 minutes, raking leaves for 30 minutes, or brisk walking or swimming for 20 minutes. There are various low-impact exercises that can be done by those who have certain disabilities, such as wheelchair exercises and games, muscle-strengthening activities to help improve the ability to perform daily tasks, and strength training exercises such as calisthenics or light weight lifting. Gentle forms of yoga and tai chi are designed to promote flexibility, improve balance, and increase strength as well.

See how water exercise, bicycling or walking can be used by virtually everyone for better health and weight loss success. Incorporating activity into normal daily routines (for example, walking or bicycling rather than driving) is one of the most effective strategies for becoming more active.

Weight training can protect against the decline in bone mass experienced by post-menopausal women and protect against falls.

How To Get Started

Make activity a daily part of your life.

• Find activities that you enjoy
• Find partners
• Identify Resources (health clubs, walking trails, bike trails, classes at gyms or senior centers
• Consult your clinician about what level of activity is safe and appropriate for you.
• Set specific activity goals. Start slowly and build up to increasing levels of activity. Try to be active for 30 minutes a day on a regular basis.
• Keep a journal to track your progress