A long, happy and healthy life should include regular physical activity. Health problems such as high blood pressure, diabetes, obesity and depression can all be improved with exercise. These problems become more serious as we age and exercise becomes less frequent. But if you're elderly and thinking about starting a new exercise routine, there are several factors to consider.
Safety
Most people are healthy enough for exercise, but communicate with your doctor about your level of physical activity. If you have any preexisting heart conditions, such as uncontrolled high blood pressure, they may have specific precautions. If you have any mobility problems, such as a recent hip or knee replacement, your doctor may want you to see a physical therapist or personal trainer first before you strike out on your own. Always remember to drink plenty of water and listen to your body -- it will tell you when things are too hard. Once you have the OK from your physician, you can get started.
Planning
If you are new to exercise, or you are getting back into it after a long time, start low and slow. You do not want to overexert yourself and get hurt or convince yourself that exercise is too difficult and give it up. Set short- and long-term goals to keep you on track. Your doctor or a personal trainer can help you determine what's reasonable -- play with your grandchildren without getting winded, stand up from the couch without using your arms or simply maintain your current health and independence. Find an exercise program that works for you and your lifestyle. Some choices to consider: Whether you're an earlier riser or night owl, a gym junkie or outdoor enthusiast. Whether you're looking for "me time" or something social while you exercise; working with friends may ensure you stay with it. Whatever your exercise personality, you need strength and balance training as well as endurance and flexibility in your routine. If you want guidance, find a personal trainer to give you individual attention.
Practice
Saying you are going to exercise is not enough -- you actually have to do it. You can always find time somewhere in your day to be active. Endurance training, such as walking, biking or swimming, can be done for 30 to 60 minutes every day. You should also work on flexibility and balance. Strength training -- one to 10 exercises that work major muscle groups -- should be done two to three days a week, with at least one day of rest in between. This basic outline can be tailored to meet your goals by a personal trainer.
Get to It!
Once you're safe and come up with a plan with goals, you are ready to put it into practice and be on your way to a long, happy and healthy life. If you need additional information, the National Institute on Aging and the American College of Sports Medicine are among the many options.
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