A new year brings a new opportunity to improve your health and possibly extend your life. If you are among the 70 percent of Americans who are not exercising regularly, now is the time to make a change in your lifestyle.
Exercising and staying active help maintain your gait and improve strength, endurance, balance, agility and posture. People who are active can lower their risk for heart disease, stroke, Type 2 diabetes, depression and some cancers, and they tend to live longer.
The Centers for Disease Control and Prevention recommends older adults get at least 150 minutes of moderate-intensity aerobic activity (i.e., brisk walking) per week, as well as muscle-strengthening activities that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) at least two days per week.
Seniors should start slowly by adopting a walking program and engaging in regular activities, such as gardening, yard work and household chores, before attempting a more aggressive program, such as jogging, bicycling, weight lifting or hiking. When you feel you’re ready for more, lengthen the time of your current activities before increasing difficulty.
St. David’s HealthCare suggests the following tips for starting and maintaining a safe and effective exercise program for seniors:
It is never too late to start an exercise program; however, you should check with your physician first for advice on what you should, or should not, do.
Before doing any exercise routine, it is important to warm up. A warm-up period should begin with slow, rhythmic activity, such as walking, gradually increasing the intensity until your pulse rate, respiration rate and body temperature are elevated.
Begin any activity in short stints. Try walking a block or a lap around a track, then add some distance as you adapt to the exercise.
Drink lots of water. When you’re exercising, your body requires even more fluid. Don’t wait until you are thirsty to drink. Thirst is an indication that you have not adequately hydrated your body. Check with your physician since some health conditions require restricted fluid intake.
Wear the appropriate athletic shoes with good support and comfort.
Eat smaller meals throughout the day.
Choose activities that you enjoy and can do consistently to maintain your regimen.
Be aware of air quality when you work out. If you go to a gym, exercise at less-crowded times during the cold and flu season. Exercise outdoors whenever weather permits, but check local air quality levels to ensure it’s safe to be outside.
Use common sense and don’t exercise when you’re coughing, have a fever, cold or the flu.
If you have a temporary illness, don’t let this stop you permanently. Resume your exercise program and activities as soon as you can—rather than drift into sedentary habits. However, be sure to give your body time to recover.
Following these simple tips will help get you on the right track to a healthier and longer life.
Keep in mind that it is important to tailor your exercise program to your own level of ability, as well as your specific needs. Most older people, even those 85 and over and people with illnesses or disabilities, can take part in moderate exercise programs.
Need some motivation to get started? Consider inviting a friend, family member or significant other to regularly exercise with you, and set goals together.
Kay Taylor is a certified physical therapist and supervisor at St. David’s Rehabilitation in Sun City.
