Why exercise?
Exercising is the single most important thing that you can do to keep
yourself healthy and to delay the aging process. Keeping physically fit may add
up to two to three years to an individual's life span.
The benefits of exercise go far beyond improving cardiovascular fitness and
pulmonary function. Exercise helps to:
- Control blood pressure
- Protect against diabetes
- Ward off depression, anxiety, and insomnia
- Enhance balance and strength (minimizing accidental falls)
- Prevent osteoporosis
- Decrease the risk of certain cancers
- Maintain normal weight
- Decrease cholesterol
- Improve cognition
- Lessen the pain of osteoarthritis
Stretching
Stretching increases blood flow and gets your body ready for exercise.
Stretching also improves flexibility, eases movement, and lowers the risk of
injury and muscle strain. 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. It's also very relaxing.
Which types of exercise are best?
A comprehensive exercise program should include the following:
Aerobic exercise: Improves cardiovascular fitness and
muscle tone. This type of exercise includes activities such as walking,
running, swimming, cycling, dancing, rowing, and cross country skiing.
Weight training (resistance) exercise: Promotes muscle
strength and flexibility.
Both aerobic and weight training exercise can improve balance. Recent studies
have suggested that Tai Chi, an ancient Chinese exercise regimen, may be even
more effective than traditional exercise programs in preventing accidental falls
in older individuals.
Important reminders
Older individuals, especially those who have led a very sedentary lifestyle,
should check with their doctors before embarking on a vigorous exercise regimen.
Additional testing (such as a stress test) may be necessary.
No matter how long, short, or intense the exercise regimen, always include a
warm-up and cool-down period. This step will help decrease the chance of injury.
Exercise tips
- Wait at least two hours after eating before vigorous exercise.
- Exercise only when feeling well.
- Drink plenty of fluids both before and after exercising.
- Wear loose, comfortable clothing that allows you to move easily.
Supportive footwear designed for exercise is a must.
- Set realistic and safe goals.
- Avoid exercising outdoors in very warm or very cold weather.
- If you experience any of the following symptoms, stop exercising
immediately: chest pain or discomfort, dizziness, palpitations, or excessive
shortness of breath.
- Exercise with a friend.
- Find an exercise regimen, instructor, and/or program that you like, and
have fun!