he key to happiness in old age might just be to "move it around". In a recent study conducted at Johns Hopkins University, researchers found that men and women between the ages of fifty-five and seventy-five who showed more endurance on fitness tests and were relatively lean scored higher on mental health and mood tests. Dr. Elif Erim, a specialist in geriatric medicine, offers some tips to older people who want to get geared up for fitness.
Introduction
Exercise has been shown to build muscle and bones; reduce high blood pressure and the incidence of heart disease, diabetes, and colon cancer; and alleviate the pain of arthritis and depression. It improves the quality of sleep and one's sense of well-being. And many, many studies have shown that exercise contributes to longevity, even for someone who goes from being a couch potato to just slightly more active. So what are you waiting for?
Lifestyle exercise
Finding opportunities to stay active within your daily routine might be all you need to get the boost you're looking for. The Surgeon General's office, the National Institutes of Health, the Center for Disease Control, and the American College of Sports Medicine all agree that sedentary people who wish to become more physically active need only thirty minutes of moderately intensive physical activity during the course of each day. That means that you can walk to the bus stop for ten minutes, then later during the day you can either walk another twenty minutes, or vacuum the carpet vigorously for twenty minutes, and you have become a physically active person. But you must be consistent, and do this every day.
Resistance training
In resistance training, you increase muscle strength over time by progressively increasing the resistance against which a muscle generates force. For example, you can lift weights and progressively increase the amount of weight over several days. One study looked at resistance training in healthy older adults. The researchers showed substantial increases in physical functioning in very elderly persons, over ninety years old, who participated in resistance training. Generally two sessions of twenty to thirty minutes per week are recommended. Resistance training helps to reduce the muscle atrophy and bone loss that accompany aging in older adults. Lower extremity resistance training is especially beneficial, since it increases strength, balance, and bone mass. This provides excellent protection against falls and hip fracture, one of the foremost causes of physical disability in older adults.
Aerobic exercise
Aerobic exercise is the type of activity we usually think of when we think of exercise. It results in increased heart rate for an extended period of time, and includes activities like jogging, swimming, and jumping rope. Even walking, bicycling, and dancing can be considered aerobic exercise.
Tai Chi
Another type of exercise, Tai Chi, has been used in the Far East for centuries as a martial arts form, and has also been practiced in the United States-mostly by older individuals of Asian heritage-to improve balance and fitness. As the beneficial effects of Tai Chi have become more widely known, it is gaining in popularity, and can currently be learned at many health clubs and senior centers. It is based on a sequence of slow uninterrupted movements called forms. These slow and graceful movements are inspired by nature, like a cloud floating or a stream running. The arms move in a relaxed, circular fashion. Steps are either taken very slowly or the feet may remain firmly rooted to the ground. As one takes small steps, body weight shifts gently from one side to the other. A short form takes about eight minutes to complete and should be done daily.
When should you ask a doctor?
You have probably heard it suggested that older people should see a doctor before they start exercising. Many people do not need to see a doctor before starting a sensible, gradual exercise program. However, it would be wise to check with your doctor before you start an exercise program or increase your level of exercising if you:
- suffered a heart attack
- have a heart condition
- are taking medicine for high blood pressure or for a heart condition
- are over fifty years old and not used to regular vigorous exercise
Discuss your exercise plans with your doctor, and together you can customize a program that is safe, and will help you achieve your goals.
An exercise prescription
Here is my prescription for individuals who want to get the most benefit from a moderate exercise program:
- Burn 3,500 calories per week by walking one hour per day, or doing more intense physical activity such as bicycling or dancing for thirty minutes a day.
- Do stamina exercises, which increase your heart rate to seventy percent of maximum for twenty minutes, three times a week.
- Do weight training for ten to twenty minutes two or three times a week.
Summary
Remember, almost all individuals will benefit from increasing their activity level, and it's important to choose an exercise program that will be interesting and enjoyable. Start slowly and gradually build up to the full prescription described above. Always listen to your body-- don't ignore any warning symptoms like dizziness, fainting, or pain or pressure in your chest. Avoid outdoor exercise on hot days, and drink lots of water before, during, and after exercising. Setting goals for yourself can be helpful, and most of all, have fun!
