| Your Health: Regular Exercise Still Important for Older Americans No matter how old you are, it's never too late to start exercising. In fact, if you're an older adult, stepping up your activity level is one of the best ways to improve your health.
Regular exercise is known to reduce the risk of developing many age-related diseases. In a study of older Americans, Harvard researchers found that regular physical activity can increase life expectancy, even for folks who don't begin exercising until the age of 75.
In spite of the proven benefits of exercise, most seniors don't get nearly enough. According to the Centers for Disease Control and Prevention, roughly half of older Americans aren't as active as they should be, and more than a third are completely sedentary.
There's a good explanation for this lack of activity: The changes that occur with aging can make exercising a lot more challenging as we get older. Excess weight, aches and pains, and low energy levels conspire to keep us glued to the couch.
As we grow older, our bodies tend to have slower reaction times. Because we aren't able to balance ourselves as well as we could in our youth, we have a higher risk of falling and sustaining a serious injury.
And because we're much wiser than we were as youngsters, we're far less likely to engage in activities that could result in bodily harm.
Some of the most noticeable changes that occur with aging involve the musculoskeletal system. While muscular strength may be well-maintained until the fifth decade of life, it's not uncommon to experience a 15 percent drop in strength between the fifth and seventh decades. Between the ages of 70 and 80, many sedentary adults experience an additional 30 percent loss of muscle strength.
Older adults who are sedentary have a high risk of experiencing progressive bone loss and osteoporosis. Women typically maintain their maximum bone density until the age of 35, while men do so until about the age of 55. By the age of 70, many adults will have lost at least 10 percent to 15 percent of their peak bone mass.
Exercise won't completely stop the hands of time, but it can help offset many of the not-so-great physical changes that accompany aging. Regular exercise can boost energy levels and significantly enhance muscle strength, endurance and flexibility.
Incorporating strength and balance training into an exercise program can reduce the number of falls experienced by older adults. Weight-bearing exercise helps improve bone density, lowering the risk of osteoporosis and decreasing the likelihood of debilitating bone fractures.
Staying active as you grow older can help improve symptoms of osteoarthritis, a degenerative joint disease that becomes increasingly common with age.
In the Fitness and Arthritis in Seniors Trial (FAST), researchers evaluated the effects of physical activity in more than 400 older adults diagnosed with osteoarthritis. The exercising seniors not only suffered less arthritis pain, they showed significant improvements in mobility and strength.
Since no single exercise program works for everyone, it's best to choose one that you can perform comfortably -- and willingly. For mature adults, the most effective activities are those that enhance aerobic fitness, balance, muscle strength and flexibility.
Swimming, walking, yoga and weight training are excellent choices, although you may prefer square dancing, golf or bowling. The key is to choose an activity that is not only safe, but also fun.
Before you start, it's wise to discuss your plans with your physician. The good news is that even the most sedentary adults can engage in some type of exercise without endangering life and limb.
If you have health problems or if you're planning to take up a strenuous form of exercise, like mountain biking or cross-country skiing, your doctor may want to perform a few tests to make sure your body is up to the challenge.
If it's been a while since you last worked out, it's best to begin with brief sessions lasting just five or 10 minutes. Gradually increase the intensity and duration of your chosen activity until you accumulate at least 30 to 40 minutes daily, most days of the week.
If you stick with it, the rewards will start to stack up. Within a few short weeks, you'll undoubtedly notice that you have more energy, strength and stamina, not to mention more fun.
Starting an exercise program isn't easy at any age, but if you're an older adult, it's one of the best steps you can take to improve your health.
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Rallie McAllister, M.D. is a family physician, speaker, and co-founder of www.MommyMDGuides.com, a website featuring child-raising tips from trusted doctors who are also moms. To find out more about Rallie McAllister, M.D., and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate Web page at www.creators.com. Copyright 2010 Creators Syndicate Inc. |
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