Exercises for the Elderly

Research has conclusively demonstrated that vigorous physical activity, especially if it is recreational, has been linked to increased longevity. Get more physical, not less.



The amount of exercise needed depends on the person, but in general, people need to step up their activity as they get older. Elderly people often do the opposite, because of bad knees or arthritis.



It is never too late to start exercising. At any age, even small improvements in physical fitness and activity (such as walking regularly) can prolong life and independent living. Still, about half of Americans over 60 describe themselves as sedentary.



If you are like most people, you know that exercise is good for you, yet you cannot seem to get moving. We must make a deliberate, planned effort to exercise. The key to becoming a regular exerciser is to change from within: a positive attitude to exercise can bring many benefits.



Pick an activity you enjoy or have enjoyed in the past, such as walking, dancing, cycling, swimming, or gardening and make a commitment to doing it regularly. Focus on making the experience as pleasant as possible. For example, solicit support; ask a friend to be your exercise partner, if companionship is appealing.



Start slowly, with as little as five minutes of activity, and progress gradually. If you have been sedentary, accept the fact that it may take you months to be able to move continuously for 30 minutes. Recognize that you may feel some discomfort at first.



Over time, you will get stronger and these early aches will fade. If you choose to embark on a vigorous activity and you are over the age of 50, or have risk factors for heart disease, check with your doctor before starting any exercise program.



The following exercise tips may be helpful:



*The easiest way to start a physical fitness regimen is to start with stretching exercises (flexibility exercises). Stretching movements promote healthy muscle growth and reduce the stiffness and loss of balance that accompanies aging.



*If you are hesitant to start a vigorous exercise program, consider others methods of being physically active. Walking, bicycling, swimming, aerobic water exercises, and gardening are very good exercise options.



*Water exercises are especially beneficial for the elderly and have been shown to have similar cardiovascular benefits for older people as "on the ground" aerobic exercises.



*For those who have led a sedentary lifestyle for a long time, low impact aerobics, tai chi, or self-paced walking are very beneficial. Start slowly. Even for those confined to a nursing home, there are programs geared towards improving strength and flexibility.



*Most people assume that strength training is unnecessary and unattainable after the age of 60. However, the opposite is true. As one ages, adding resistance training to a regular exercise program can reduce the process of muscular erosion. Strength training also improves heart and blood vessel health and general well being.





BENEFITS OF EXERCISE:



A sedentary lifestyle is one of the major risk factors for coronary artery disease, along with smoking, high cholesterol, and high blood pressure. Exercise, however, improves heart health in people and can reverse some risk factors, including the effects of smoking. People who exercise the most often have the lowest risk for heart disease and stroke.



Exercise provides the following benefits:



*Reduces your risk of developing certain types of cancer such as prostate, colon, and breast.



*Reduces your risk of: diabetes, obesity, high blood pressure, osteoarthritis and osteoporosis.



*Helps you maintain a healthy weight by increasing your metabolism.



*Increases energy and endurance.



*Helps relieve stress, anxiety, and depression.



*Contributes to better, more restful sleep.



Eating a healthy, nutritious diet and following a regular exercise program are the keys to living your best life. No matter what your age, it is NEVER too late to start moving!





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