Achieving a healthy lifestyle as an older adult starts with exercise. Staying active and engaging in fitness programs can have a positive impact on physical, mental and emotional well-being. Physical activity reduces aches and pains; improves balance, posture, strength and endurance flexibility; and helps build and maintain muscle mass. Additionally, regular exercise can decrease the risk of developing diabetes, cardiovascular disease and some forms of cancer. Beginning an exercise regimen can be as simple as walking the dog around the block or carrying in bags of groceries.
Warm-Up
Older adults should always start any physical activity with an adequate warm-up. An effective warm-up should last eight to 12 minutes. The warm-up should include light physical activity (marching, walking slowly), static and dynamic stretching (shoulder stretches) and range-of-motion movements (shoulder circles, small squats).
Endurance Exercises
Endurance exercises strengthen the heart and improve the circulatory system. The Surgeon General recommends 30 minutes of moderate to intense physical activity on most, if not all, days of the week. This can be done in one session or broken up into several short sessions (10-minute increments) throughout the day. The length and intensity of the workout will depend on individual fitness level. Choose aerobic exercises such as biking, walking, low-impact aerobics classes, jogging, dancing or gardening. If arthritis is a problem, try lower-impact exercise on a stationary bike or elliptical machine, or go swimming.
Strength Training
According to the American Academy of Orthopaedic Surgeons, strength training increases muscle mass and bone density. Increasing muscular strength makes everyday activities such as gardening and housework easier to do. Use free weights, machines, resistance bands or canned foods to do strength exercises such as bicep curls, lateral raises, upright rows, shoulder shrugs and front raises. Start with one set of 12 to 15 repetitions for each exercise. Choose a weight that is fairly easy to lift, and increase weight as muscle strength increases. Never hold your breath while doing strength-training exercises.
Flexibility Exercises
Flexibility exercises increase the body's range of motion, lower risk of injury and improve blood circulation. At the end of endurance or strength training, light stretches held for 10 to 30 seconds can increase flexibility. Perform seated lunges by sitting in a chair, hamstring stretches by standing on one leg with the other bent toward the buttocks, and arm stretches by hugging the body. Never force a stretch or bounce while stretching.
Balance Training
Balance training can reduce the risk of falling while improving steadiness and confidence. According to the American Academy of Orthopaedic Surgeons, seniors who participate in yoga or tai chi experience fewer falls and less fear of falling. Using a chair for balance, lift one knee and hold while balancing on one leg. Let go of the chair if comfortable, and lift your arms out to the side or overhead as balance increases. Hold the pose for three to five seconds. Repeat with the other leg. This exercise can also be done sitting in a chair with your eyes closed.
Caution
Older adults who are new to fitness or are beginning a new fitness program should consult a physician before participating in any physical activity. Stop activity immediately if you experience dizziness, shortness of breath, extreme heart palpitations, back pain, pain in the chest, weakness or nausea.
