Workout Tips For Older Men

Working out is important for a healthy lifestyle. Heart disease is the leading cause of death for older men, followed by cancers such as prostate cancer. According to the Centers for Disease Control and Prevention, 315,706 men died of heart disease in 2006. Physical activity can improve your health and reduce your risk for heart disease, cancer and other health problems.

Benefits

In addition to the health benefits associated with physical activity, the American Heart Association indicates that working out may help relieve tension, anxiety, depression and anger. Exercise may also improve mental acuity and memory, because it increases oxygen flow that directly affects your brain. Physical activity may help you have fun and socialize. When you work out at a gym, for example, you may meet friends. Socializing may help you feel connected, and this will improve your mood.

Safety Considerations

It is safe for most older men to exercise. Even if you have high blood pressure, heart disease or diabetes, exercise is recommended for most of these conditions. If you are unsure about the safety of exercise or are beginning a new exercise regimen, talk to your doctor. Call your doctor if you experience muscle pain and soreness that persists days after your workout. Also call your doctor if during your workout you have chest pain, trouble breathing or shortness of breath, dizziness, balance problems or nausea.

Getting Started

When you start working out, wear loose and comfortable clothes. Wear shoes that are sturdy and have good arch support with a cushioned heel to absorb shock. Start to work out slowly if you are not currently active. Warm up for five to 10 minutes before you start exercising to reduce your risk of injury. If you start slowly and warm up adequately, you will reduce your risk of having sore muscles. FamilyDoctor.org indicates that an older adult does not have to exercise so vigorously that muscles become sore. You will still reap the benefits of exercise. What's most important is to be active and safe.

Types of Exercise

A good exercise program includes aerobic activities such as walking, bicycling and swimming 30 minutes each day on most days of the week and strength or resistance exercises two days a week. For a well-rounded program, also fit in balance and flexibility exercises such as yoga and tai chi. If working out to you means going to a gym and lifting weights and performing various resistance exercises, these are good activities for older men, as they help you stay independent and perform everyday activities like yard work or climbing stairs. A personal trainer can teach you specific techniques related to your age and condition.