September 25, 2009

Fitness at any age: When to start, what to know

Editor’s note: The following information was provided by Trista Neisen, associated with St. Mary’s Medical Center, Evansville.

The notion that exercise is good for you has been around for quite a while, but until re-cently older adults have been left out of the picture. Today, new information is emerging from research: people of all ages and physical conditions benefit from exercise and physical activity.

Being physically active can help you continue to do the things you enjoy and stay independent as you age. Regular physical activity over long periods of time can produce long-term health benefits. That’s why health experts say that older adults should be active every day to maintain their health.

There are four main types of exercise and seniors need some of each:

Endurance activities — like walking, swimming or riding a bike — which build “staying power” and improve the health of the heart and circulatory system
Strengthening exercises which build muscle tissue and reduce age-related muscle loss
Stretching exercises to keep the body limber and flexible
Balance exercises to reduce the chances of a fall

How do I get started?

It is important to wear loose, comfortable clothing and well-fitting, sturdy shoes. Your shoes should have a good arch support, and an elevated and cushioned heel to absorb shock.

If you are not already active, you should begin slowly. Start with exercises that you are al-ready comfortable doing. Start-ing slowly makes it less likely that you will injure yourself. Starting slowly also helps prevent soreness from “overdoing” it. The saying “no pain, no gain” is not true for older or elderly adults. You do not have to exercise at a high intensity to get most health benefits.

Walking, for example, is an excellent activity to start with. As you become used to exercising, or if you are already active, you can slowly increase the intensity of your exercise program.

What type of exercise should I do?

There are several types of exercise that you should do. You will want to do some type of aerobic activity for at least 30 minutes on most, and preferably, all days of the week. Examples are walking, swimming and bicycling. You should also do resistance, or strength training two days per week.

Warm up for five minutes before each exercise session. Walking slowly and stretching are good warm-up activities. You should also cool down with more stretching for five minutes when you finish exercising. Cool down longer in warmer weather.

Exercise is only good for you if you are feeling well. Wait to exercise until you feel better if you have a cold, flu, or other illness. If you miss exercise for more than two weeks, be sure to start slowly again.

When should I call my doctor?

If your muscles or joints are sore the day after exercising, you may have done too much. Next time, exercise at a lower intensity. If the pain or discomfort persists, you should talk to your doctor. You should also talk to your doctor if you have any of the following symptoms while exercising:

chest pain or pressure
trouble breathing or excessive shortness of breath
light-headedness or dizziness
difficulty with balance
nausea

It is safe for most adults older than 65 years to exercise. Even patients with chronic illnesses such as heart disease, high blood pressure, diabetes and arthritis can exercise safely. Many of these conditions are improved with exercise. If you are not sure if exercise is safe for you or if you are currently inactive, ask your doctor.

Source: National Institutes of Health

For more information

St. Mary’s Warrick Hospital Wellness Center in Boonville is partnering with the nationally recognized Healthways Silver-Sneakers® Fitness Program.

SilverSneakers is available at no additional cost (beyond any monthly premium) to eligible Medicare health plan and group retiree members.