It’s never too late to start exercising.
Studies have shown that starting a regular exercise program can greatly benefit the health and quality of life of seniors of all ages and fitness levels. Many older adults, however, are either afraid to start exercising or are unsure how to begin.
To get the most out of a fitness program, seniors need to incorporate four types of exercises, according the authors of “Fitness Over Fifty: An Exercise Guide From the National Institute on Aging”.
• Endurance exercises such as walking briskly or swimming increase breathing and heart rate. They improve the health of the heart, lungs and circulatory system. Having more endurance not only keeps seniors healthier, it can also improve stamina for the tasks they need to live and do things on their own, like climbing stairs and carrying groceries. Endurance exercises also may delay or prevent many diseases associated with aging, such as diabetes, colon cancer, heart disease and stroke as well as reduce overall death and hospitalization rates.
• Strength exercises like bicep curls or leg squats build the muscles necessary to do things independently. Even very small increases in muscle can make big differences in ability, especially in frail people. Strength exercises also increase metabolism, helping to keep weight and blood sugar in check. That’s important because obesity and diabetes are major health problems for older adults. Studies suggest that strength exercises also may help prevent osteoporosis.
n Balance exercises help prevent a common problem in older adults: falls. Falling is a major cause of broken hips and other injuries that often lead to disability and loss of independence. Many balancing exercises can be done anywhere, like standing on one leg for 15 seconds, then the other leg, while waiting in line at the grocery store.
• Flexibility exercises help keep the body limber by stretching muscles and the tissues that hold the body’s structures in place. Physical therapists and other health professionals recommend certain stretching exercises to help patients recover from injuries and to prevent injuries from happening in the first place. Flexibility also may play a part in preventing falls. Onc example is to place hands together in a praying position, then slowly raise elbows until arms are parallel to the ground. This stretches the wrist muscles.
Information on how to safely exercise without joining a gym or buying expensive equipment is available in “Fitness Over Fifty,” the guide to exercise for men and women over 50 from the National Institute on Aging.