5 Things Seniors Should Know Before Beginning An Exercise Program

You're never too old to get physically fit through a regular exercise program. The National Institute on Aging reports that regular physical activity can produce long-term health benefits for older adults. Exercise improves or delays the onset of many age-related chronic health conditions such as arthritis, diabetes, osteoporosis and high blood pressure. Regular excise keeps you physically fit and mentally sharp. Consult your physician before beginning your routine to find out whether you have any physical limitations.

Getting Started

Make your exercise time fun so you'll be motivated to stick to it. Choose exercises that you enjoy doing and that match your capabilities. Working with a buddy who will hold you accountable can be a motivator. Make exercise a social event by jogging with several friends or joining a pool exercise group. Your workout does not have to cost you a lot. You can usually find access to gym equipment or free exercise classes through affordable or free memberships at your local YMCA or senior center.

Warm Up First

Before jumping into your full workout, start with a 10-minute warmup of low-level exercises to prevent muscle injury or soreness. The most effective warmup utilizes the same muscles and joints you will use during exercise, but at a less intensive level. As you warm up, your body temperature increases, your muscles become more flexible and the flow of blood increases. This prepares your body for the changes that will occur during your workout.

Aerobic Exercise a Must

Include some type of aerobic exercise in your regular routine. Aerobic exercises increase your heart and breathing rate and include brisk walking, jogging, bicycle riding and dancing. Aerobic exercise helps to increase stamina, control weight, improve blood pressure and cholesterol levels and can help you to manage stress and depression, according to the American Heart Association. Aerobic exercise performed for at least 30 minutes a day is optimal, but three 10-minute periods of activity daily will also provide some benefit.

Build Your Strength

Many older adults don't plan to bulk up their muscles, so they fail to include strength-building exercises in their routines. But resistance exercises are an important part of any workout because they help to prevent bone loss and osteoporosis, a major cause of disability in older women and some men. Strength exercises also build muscle tissue, reversing the loss that occurs with aging. If you don't feel comfortable with weight lifting, use resistance bands, swim or participate in another water exercise to build bone and muscle.

Improve Your Balance

The U.S. Centers for Disease Control and Prevention estimates that one in every three adults over the age of 65 falls each year. Falls can result in such serious injuries as hip fractures and brain trauma but are preventable through exercise. Exercises that improve balance and increase leg strength can help prevent falls. Yoga and tai chi programs are particularly recommended for improving balance. Standing on one foot at a time without support, sitting and rising from a chair without your hands or walking heel-to-toe are also recommended by the National Institute on Aging.