Regular physical activity and exercise are an important part of a healthy lifestyle regardless of age. Your body and both mental and emotional health benefit from exercise. As you age, maintaining strength, flexibility and balance are important to prevent falls and maintain independence. Senior citizens engaged in active aging may be interested in individual or group exercise programs or may wish to remain engaged in their current physically active lifestyle. Consult your physician before beginning any exercise program.
Exercise programs for seniors run the gamut from yoga classes to aerobic exercise, just as with other age groups. Seniors are welcome to join exercise programs aimed for all ages or are senior-specific. Your present activity level, overall physical health and preferences for general or specific programs are determining factors as to which program you choose. Individual exercise is as rewarding and beneficial as group activity; your preference dictates whether you do either group or individual exercise or both.
Recommendations
If you've been physically inactive for a period of time, have or are at risk for chronic conditions, such as heart disease, diabetes or chronic obstructive pulmonary disease, it is particularly important you consult your physician to learn what level of exercise is appropriate for you. Ask for suggestions on any special modifications you may need to make. This may be necessary if you smoke or are obese. For example, isometric exercises may be inappropriate if you have hypertension.
Strength Training
The Centers for Disease Control and Prevention recommend strength training exercises for people of all ages and who have health concerns such as arthritis, heart disease, depression, back pain and osteoporosis. Strength training in conjunction with aerobic exercise provides some relief from arthritis pain, reduces falls, controls blood sugar control and supports weight reduction or maintenance. Strength training strengthens muscles, including your heart.
Considerations
It is important that you choose an exercise program in which you are interested. Just joining a program is not enough; you'll need to participate regularly to get the most benefit. A friend or family member may be interested in exercise also; having a buddy participate with you can provide motivation on those days you need the extra push. Set realistic short-term and long-term exercise goals that you wish to reach. Think beyond traditional jumping jacks and sit-ups -- dancing, swimming and cycling are additional options.
References
- National Institute on Aging: Exercise and Physical Activity for Older Adults; January 2010
- SeniorJournal.com: Physical Fitness for Senior Citizens to Start the New Year Right; Steven Blair, P.E.D. et al; December 2002
- Centers for Disease Control and Prevention: Physical Activity -- Strength Training for Older Adults; May 2010
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