| PHYSICAL ACTIVITY Regular physical activity can
help the human body maintain, repair, and improve itself to an amazing
degree. And most older people--even those with illnesses or
disabilities--can take part in moderate exercise programs. People who
exercise regularly may also be less apt to suffer fractures or other
accidents. Exercise must become one of those things that you do without
question, like bathing and brushing your teeth. Unless you are convinced
of the benefits of exercise and the risks of unfitness, you will not
succeed. Patience is essential. Don't try too much too soon and don't quit
before you have a chance to experience the rewards of improved fitness.
You can't gain in a few days or weeks what you have lost in years of
sedentary living, but you can get it back if you persevere. And the prize
is worth the price.
EXERCISE BENEFITS
 | strengthens your heart and lungs |
| can lower your blood pressure |
| helps protect against the start of adult-onset diabetes |
| can strengthen your bones, slowing down the process of osteoporosis |
| helps you move about more easily by keeping joints, tendons, and
ligaments more flexible |
| can help you lose weight (when combined with good eating habits) or
maintain ideal weight by burning excess calories and by helping to
control your appetite |
| improves your appearance and self-confidence |
| contributes to good mental health by keeping you socially active |
| contributes to sleeping better |
| promotes a sense of well-being |
| helps to keep you "regular," and improves digestion |
CHECK YOUR HEALTH
Anyone who has been inactive for many years should never try to do too
much too soon. Start by seeing a
doctor, especially if you are over 50, if you have a disease or
disability, or if you are taking medication.
Your doctor can evaluate your physical condition, help you
decide which activity will suit you best, and check your progress after
the exercise program is underway. Other conditions that indicate a need
for medical clearance are:
| high blood pressure |
| heart trouble |
| family history of early stroke or heart attack |
| frequent dizzy spells |
| extreme breathlessness after mild exertion |
| arthritis or other bone problems |
| severe muscular, ligament, or tendon problems |
| osteoporosis |
| other known or suspected diseases |
Those with medical problems may have to avoid some kinds of
exercise or adjust their level of activity. Vigorous exercise involves
minimum health risks for persons in good health or those following
doctor's advice. Far greater risks are presented by habitual inactivity
and obesity.
Begin by exercising slowly, especially if you have been inactive. Start
with short periods of about 5 to 10 minutes twice a week. Then build up
slowly, adding no more than a few minutes each week. If all goes well, as
it probably will, slowly increase your exercise periods to 15 to 30
minutes, three or four times a week. Your doctor may advise stretching as
well as warm-up and cool-down periods of 5 to 15 minutes to tune up your
body before exercise and to help you wind down afterward.
Always pay attention to what your body
tells you.
If you feel much discomfort, you are trying to do too much.
Ease up a bit, or take a break and start again at another time.
Although most people will have no problems if they start exercising
slowly,
be alert to unusual symptoms
such as chest pain, breathlessness, joint discomfort, or muscle cramps.
Call your doctor if any of these occur.
KINDS OF EXERCISE
The most beneficial form of exercise is "aerobic"--exercise that causes
the heart and lungs to work at a higher rate continuously to supply oxygen
to the muscles. Over time, aerobic exercise increases the efficiency of
the cardiovascular system. Some examples of aerobic exercises are: brisk
walking, swimming, jogging, bicycling, cross-country skiing, folk dancing.
Many older people enjoy these exercises. But there are other
possibilities, such as modified aerobic dancing, calisthenics, and yoga.
People who have kept in good condition may be able to participate in a
wider range of activities. It is very important to tailor your program to
fit your own level of ability and special needs. For example, jogging is
not for everyone and may be dangerous for those who have unsuspected heart
disease or joint problems.
EXERCISE PROGRAMS
It is important to choose an activity you like. Decide whether you want
to join a group, exercise with a friend, or exercise alone. If you
exercise alone, tell someone of your schedule and plans in case you need
assistance. See if you prefer an outdoor or indoor activity, and decide
what time of day is best for you. Make your exercise period a routine part
of your schedule.
FINDING AN EXERCISE PROGRAM
Most communities have centers where older people can join exercise
classes and other recreational programs. Find out about fitness programs
at a local church or synagogue, civic center, community college, park or
recreation association, senior citizens' center, or service organization
such as an area agency on aging, see the yellow pages in your telephone
directory under "senior service organizations."
If you are convinced that regular exercise is not for you, try to stay
active in other ways. Activities such as bowling, square dancing, fishing,
nature walks, arts and crafts, card and table games, gardening, and
community projects will not offer all the benefits of regular, moderate
exercise, but they will help you remain actively involved in life,
possibly adding years to your own.
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