People once thought that growing old inevitably meant slowing down.
No more! Today, many seniors are active and fit, exercising more than any previous generation.
Research shows that as we exercise, our hearts become stronger, our bones become less brittle, and the effects of diseases like arthritis are lessened. It can even help us to live longer.
Where to Start How should you begin?
What kinds of exercises are best? Before beginning an exercise program, check with your doctor, who can advise you on how to get started and what kinds of exercise might be best for you. Dr. Kevin Stone, M.D., an orthopedic surgeon and founder/chairman of The Stone Foundation for Sports Medicine and Arthritis Research at the Stone Clinic in San Francisco, says that after checking with your doctor, the most important thing to remember when choosing a program for seniors is to find something that they like to do. “What’s important is to find things that are fun,” said Stone. “More and more seniors are finding that classes are fun and they are getting into spinning, water aerobics, gym, and weightlifting classes. These all have a social aspect that older people enjoy.
Cardiovascular Health & Resistance Training The best exercises for seniors, said Stone, are those that simultaneously increase cardiovascular health while providing resistance. Edward Jackowski, Ph.D., the CEO and founder of Exude, Inc. – a motivational and fitness company based in New York – concurs. Jackowski emphasizes that to maximize the benefits from your exercise program, it’s not enough to occasionally walk around the block.
Although such activities are enjoyable, they may not make you truly fit. Cardiovascular exercises, such as bicycling, get your heart pumping and your lungs working. “One can’t become more fit by simply being active,” said Jackowski. “One can only become more active by becoming fit. Resistance training, like weightlifting, increases your strength and muscle mass. In fact, studies have shown that resistance training can actually increase bone mass-something women in particular, need to consider.
For seniors with arthritis or joint problems, it’s vital to choose low-impact exercises. Bicycling and swimming are low-impact but activities such as running, jogging, and walking are not. According to Jackowski, stationary bikes are particularly good for seniors with back problems, since they avoid putting undue strain on the back.
If you do not have a problem with arthritis and you want to try a high-impact activity, check with your doctor or exercise specialist first. Stages of Exercise According to Jackowski, every exercise program should consist of four basic stages; warm-up, stretching, workload, cool down. You can start a new program slowly, gradually increasing the frequency, duration and difficulty of your exercise program.
Just remember that fitness happens one step at a time, and you don’t want to push yourself to the point of injury. “Fitness comes in phases,” said Jackowski. “Everyone wants the Z, but not the A, B, C and D. That is why they injure themselves. Mental Fitness While you are improving your physical fitness, you may want to improve your mental fitness as well. Studies have begun to show a connection between your mental state and your physical one.
Some experts recommend incorporating yoga, meditation, and other mental fitness programs into your workout. Dr. Robert H. Schneider, M.D., Director of the Center for Natural Medicine and Prevention at the Maharishi University of Management in Iowa, for instance, has done studies that show certain kinds of meditation reduce both blood pressure and oxidized lipids in the bloodstream.
Early studies on yoga suggests it has a balancing effect on the mind and body, as well as providing a good method for stretching and warming up for more traditional exercise. “Physical exercise is good, but you must use your mind, too,” said Schneider. “Mental fitness affects physical fitness.”
Exercise is an ageless activity; just remember to consult your physician before beginning a new program. There’s a lot of truth to the adage that you’re only as old as you feel, so don’t be afraid to give exercise a try.
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