According to American Family Physician, activity levels typically decline as you age. Because lack of exercise can contribute to a variety of medical conditions and illnesses such as cardiovascular disease, it is important to find ways to make exercise a daily part of your life -- even if you are in your 70s.
Benefits
Exercise can help maintain your ability to walk and be independent. It builds muscle mass and burns calories, increases your strength, improves flexibility and endurance, restores balance to reduce your chance of falling -- and lubricates joint surfaces to lessen aching and stiffness. Exercise can also improve your posture and bone strength, which reduces the chance of fractures.
Methods
There are four main ways to exercise. Endurance or cardiovascular exercise, such as bike riding, walking or swimming -- this improves your circulatory system and heart health. Try walking in waist-deep water while swinging your arms in the water until fatigued. Strength training exercise, such as lifting light weights or using a resistance band, can restore and strengthen muscle tissue. For example, sit in a chair with a resistance band tucked beneath your feet. Grasp the ends of the resistance band and bring your arms out to your sides to shoulder height up to 15 times. Stretching exercises -- such as laying on your back with your knees bent and gently lowering your legs to each side of your body -- can help keep your body and joints flexible. You can also try yoga or Pilates. And finally, balance exercises, like standing on one foot while grasping the back of a chair, can help reduce your risks of falling.
Don't Quit
Don't give up on exercising -- even if it's difficult. You need to exercise regularly in order to produce the maximum benefits. If you find you do not enjoy one type of exercise, switch to another. Make exercise easier by finding things you like to do or by placing exercise equipment in easy sight. For example, place dumbbells beside your chair so that you can exercise while watching your favorite television program.
Warnings
Talk to your doctor before you begin any type of exercise program, especially if you have a heart condition or heart disease. Refrain from exercising if you have a cold, flu, fever or cough. Gradually increase your repetitions and exercise intensity as you become stronger. Don't push yourself, especially if you are recovering from an injury or illness. Be aware of the air quality if you exercise outdoors or inside a gymnasium. Poor environmental conditions can trigger bronchitis or asthma.
References
- American Academy of Family Physicians; Promoting and Prescribing Exercise for the Elderly; Robert J. Nied and Barry Franklin; February 1, 2002
- MedlinePlus: Exercise for Seniors
- National Institutes of Health Senior Health; Exercise and Physical Activity for Older Adults; January 20, 2010
- American Academy of Orthopaedic Surgeons: Seniors and Exercise
- MayoClinic.com: Slide Show: Aquatic Exercise How To's
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