From the age of 40, our bodies begin to naturally decline physically and lose fitness. Regular exercise can slow and even stop this decline, according to the American College of Sports Medicine. Keeping fit as you age can help you live a fuller, more active and independent life and also, states the ACSM, reduce your risk of suffering a number of chronic and degenerative diseases.
Conditions Associated with Aging
As you age, bone mineral density begins to decline. Cells called osteoblasts that are responsible for bone formation become less active while cells called osteoclasts that break down bone become more active. This combination of circumstances results in bones that are more prone to fracture, slower to repair. This reduction in bone mass can eventually become osteoporosis. Joints also become less mobile and are prone to numerous types of arthritis, including osteoarthritis and rheumatoid arthritis. Muscle mass and strength declines steadily after the age of 40 due to lowered hormone production and blood vessels often become less elastic, which can lead to an increase in blood pressure. The heart and lungs can also weaken which results in lowered cardiorespiratory fitness.
Exercise and Bone Mass
To reduce bone loss and promote osteoblast activity, you should engage in regular weight-bearing exercise, such as walking and strength training. Weight bearing exercise significantly increases bone mass and reduces the risk of osteoporosis. To further reduce your risk of developing osteoporosis, most medical experts suggest combining exercise with getting plenty of calcium, vitamin D and protein from your diet.
Exercise and Muscle Mass
Strength training might seem like the reserve of the young and athletic, but is important for elderly fitness. Some elderly people lack the strength to climb a flight of stairs or get out of a chair, which severely reduces independence and quality of life. Even the very elderly can increase the strength of their muscles by working out regularly. You don't necessarily have to visit a gym, you can perform an adequate workout at home using everyday objects such as shopping bags loaded with groceries, cans of food, plastic water bottles or your own body weight.
Exercise and the Cardiorespiratory System
Your cardiorespiratory system consists of your heart, lungs, blood vessels and blood. Like the other systems, aging can have a negative effect on heart and lung health. Regular cardio workouts such as walking and cycling can help keep your cardiorespiratory system in good shape. The ACSM states that there is a strong link between cardiorespiratory fitness and health. Exercise can help lower blood pressure, reduce your risk of stroke and heart attack and also lowers your risk of developing coronary heart disease. To improve your cardiorespiratory fitness and health, the ACSM suggests you perform 20 minutes of cardio exercise three times a week at between 60 to 90 percent of your heart rate maximum.
Exercise Considerations for the Elderly
Older adults should exercise with care because of their vulnerability to injury and age-related medical conditions. If you are over 50 and currently sedentary, the ACSM suggests you should complete an age-specific pre-exercise screening form to highlight any potential health risks before you embark on an exercise program. Although there are relatively few medical conditions that preclude exercise completely, some conditions, such as high blood pressure, require exercises to be performed in a specific way to minimize causing medical complications.
References
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2009
- "Exercise Programming for Older Adults"; Kay A. Van Norman; 1994
- "ACSM's Exercise Management for Persons with Chronic Diseases and Disabilities"; American College of Sports Medicine"; 2009
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