The older generation may feel that exercise is only for energetic young
people in spandex. However, they would do well to dismiss this idea and pay
attention to research results, which have shown that senior citizens of any age
and ability can exercise and will benefit greatly from it.
A sedentary lifestyle is a major factor in many chronic and debilitating
heart, bone, and cerebrovascular diseases. Fortunately, it is one risk factor
that everyone has the ability to control. Moderate exercise improves heart and
lung strength and reduces the risk of injury. Even small amounts of regular
exercise can slow the aging process, improve health, and inhibit or lessen the
symptoms of many age-associated diseases.
To receive maximum benefits from exercise, incorporate four types of exercise
routines into your life: resistance/strength training, endurance/aerobic
training, flexibility training, and balance training.
Resistance/strength training, such as exercising with Nautilus
equipment, is essential for maintaining muscle strength, and muscle strength is
necessary for performing daily tasks. Research has found that muscle strength
can be improved regardless of age or frailty. A study involving nursing home
residents with an average age of 87 showed an 80 percent overall increase in
muscle strength in participants who followed a weight machine strength-training
program for 10 weeks. Other types of strength training are calisthenics (situps,
pushups, leg lifts) and resistance exercises using tubes or elastic bands (found
in sporting goods stores).
Endurance/aerobic training, such as walking, swimming, dancing, or
cycling, has also had impressive results in older people. In one study, people
in their 70s participating in a six-month walking program were able to improve
their lung strength to a level that is normally associated with people in their
50s.
Flexibility training, best achieved by stretching all of the
major muscle groups, including legs, chest, back, and shoulders, may off-set the
normal decline in flexibility, estimated at 20 to 30 percent by the age of 70.
Adding a stretching routine to your life does not require a lot of time and may
keep you from difficulties with everyday activities such as stooping, bending,
or climbing stairs. Stretching is also useful for improving balance.
Balance training, such as T'ai Chi, is especially worthwhile for
seniors because it can help prevent falls. It has been found to be most
effective when done in combination with other types of exercise.
While a lifetime of exercise is the best prevention plan against disease and
disability, it's encouraging to know that even those who start later in life can
profit tremendously. Every older person should talk with his or her doctor about
participating in a variety of exercise programs. It's never too late to work on
and then enjoy the benefits of a strong, healthy body.
