Here are the facts:
- Exercise can help older people feel better and enjoy life more, even those who think they’re too old or too out of shape.
- Most older adults don’t get enough physical activity.
- Lack of physical activity and poor diet, taken together, are the second largest underlying cause of death in the United States.(Smoking is the #1 cause.)
- Regular exercise can improve some diseases and disabilities in older people who already have them.It can improve mood and relieve depression, too.
- Staying physically active on a regular, permanent basis can help prevent or delay certain diseases (like some types of cancer, heart disease, or diabetes) and disabilities as people grow older.
Who Should Exercise? Just about anyone, at any age, can do some type of activity to improve his or her health.Even if you have a chronic disease (cardiovascular disease or diabetes are just two examples) you can still exercise.In fact, physical activity but only if it’s done during times when your condition is under control.During flare-ups, exercise could be harmful. You should talk to your doctor for guidance. Check with your doctor first if you are a man over 40 or a woman over 50 and you plan to do vigorous activity (the kind that makes you breathe and sweat hard) instead of moderate activity. Your doctor might be able to give you a go-ahead over the phone, or he or she might ask you to come in for a visit.If you have any of the following problems, it’s important to check with your doctor before increasing your physical activity:
- a chronic disease, or a high risk of getting one -- for example, if you smoke, if you are obese; or if you have a family history of a chronic disease
- any new, undiagnosed symptom
- chest pain
- shortness of breath
- the feeling that your heart is skipping, racing, or fluttering
- blood clots
- infections or fever
- undiagnosed weight loss
- foot or ankle sores that won’t heal
- joint swelling
- pain or an irregular walking gait after you’ve fallen
- a bleeding or detached retina; eye surgery or laser treatment
- a hernia
- hip surgery
Safety Tips
The following are some things you can do to make sure you are exercising safely:
- Start slowly. Build up your activities and your level of effort gradually. Doing too much, too soon, can hurt you, especially if you have been inactive.
- Avoid holding your breath while straining -- when using your muscles, for example. If you have high blood pressure, pay special attention to this tip. It may seem strange at first, but the rule is to exhale during muscle exertion; inhale during relaxation. For example, if you are lifting something breathe out on the lift; breathe in on the release.
- If you are on any medicines or have any conditions that change your natural heart rate, don’t use your pulse rate as a way of judging how hard you should exercise.“Beta blockers,” a type of blood pressure drug, are an example of this kind of medicine.
- Use safety equipment, such as helmets, knee and elbow pads, and eye protection, to keep you from getting hurt.
- Unless your doctor has asked you to limit fluids, be sure to drink plenty when you are doing endurance activities that make you sweat. Many older people tend to be low on fluid much of the time, even when not exercising.
- When you bend forward, bend from the hips, not the waist.If you keep your back straight, you’re probably bending correctly.If you let your back “hump” anyplace, you’re probably bending from the waist, which is the wrong way.
- Make sure your muscles are warmed up before you stretch, or you could hurt them.For example, you can do a little easy biking, or walking and light arm pumping first.
- None of the exercises should hurt or make you feel really tired. You might feel some soreness, a slight discomfort, or a bit weary, but you should not feel pain…...in fact, in many ways, physical activity and exercise will probably make you feel better.
How to Find Out More
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, recreations associations, YMCAs, YWCAs, or even local shopping malls for exercise, wellness, or walking programs.
