Staying Active to Prevent Injury

Recent studies have shown that exercise has many health benefits for the elderly. Unfortunately, people over the age of sixty represent the most inactive age group of Americans. Finding an enjoyable and effective exercise program that fits your lifestyle is the key to making exercise a part of your daily routine.

Older people may avoid exercise for a variety of socioeconomic, environmental, and personal factors including illness, discomfort, poor balance, and fear of injury. Some do not understand the benefits of exercise and believe that a healthy diet and plenty of sleep will keep them in good health.

Benefits of Exercise in the Elderly
While exercise can often be tiring and difficult, it has proven to offer important health benefits for the elderly. People over the age of sixty who exercise regularly see improvements in their cardiovascular, endocrine, metabolic, and psychological health. Specifically, exercise can reduce high blood pressure, decrease the incidence of diabetes, and slow the loss of bones and muscles. It also alleviates symptoms of depression and improves overall mental health.

Exercise also improves the ability to walk long distances and climb stairs. This increased mobility helps prevent falls that disable many elderly people each year.

Getting Started
You should pick an exercise program that is fun and easy to incorporate into your existing lifestyle. Physicians recommend that you do some form of aerobic activity for at least 30 minutes each day. Taking a walk is a great way to start exercising. Wear comfortable clothing and shoes that have good arch support and plenty of padding in the heel. Once you become comfortable exercising, you should change your routine every couple of months.

In addition to the 30 minutes of aerobic activity each day, physicians also recommend that you do strength training twice a week for at least 20 minutes. Muscle strength decreases 15 percent each decade after the age of fifty, but strength training can increase muscle strength by 25 to 100 percent.

Consult Your Doctor
You should consult a physician before you begin your exercise program, especially if you have suffered a heart attack, have a heart condition, or take medicine for high blood pressure. Physicians are also a good resource for developing an exercise program that works with any of your limitations and focuses on your individual health needs. Once you begin your exercise program, you should call your doctor if you experience shortness of breath, light-headedness or dizziness, nausea, or chest pain.