| SolveYourProblem
eLearning Series:
I'm an Active Senior
Who Wants To Stay Healthy
( 50 aticles in this series )
7
Ways To Exercise Success For Seniors
Long gone are the days when ‘aging gracefully’
meant taking to a rocking chair on the front porch. Today’s
seniors are more active than ever. They’re out jogging, walking,
swimming, biking and hiking – and that’s just the tip of the
iceberg. And, say doctors, by remaining active, they’re increasing
their chances of staying healthy and young.
Exercise, say many medical researchers, is a veritable fountain
of youth. Seniors who engage in moderate to strenuous exercise
on a regular basis are doing their bodies a favor in more ways
than one. Recent studies released by the American Diabetes
Association, the American Heart Association, the National Institutes
of Health and the Arthritis Foundation all support regular,
moderate exercise to help prevent or treat heart conditions,
high blood pressure, diabetes and arthritis. In fact, say most
doctors, by including a half hour of exercise in your routine
three times a week you can reduce your risk of nearly every
physical condition that’s associated with aging.
“I love to travel and I exercise daily to stay fit so that
I can enjoy my traveling more,” says Maddi McDonough, 66, of
Pembroke, Massachusetts. “When we went to Switzerland, I was
able to hike right up to the peak of Mt. Pilatus while others
sat at the lodge and waited. In Alaska, I went mushing on a
dog sled, and white water rafting in Colorado. I didn’t bungee
jump in Australia, but it sure was tempting.”
For Maddi, exercising is walking – 10,000 steps a day, every
day. Since she started walking, her cholesterol levels have
dropped, her blood pressure is down and the sciatica that had
confined her to bed for months at a time hasn’t reared its
head in almost two years. She’s one of millions who have snapped
pedometers onto their belts to join the 10,000 steps club.
Walking is only one way of staying physically active, though.
It doesn’t matter how you exercise, says the American Heart
Association. The key is to get moving – and keep moving for
about half an hour at least three times a week.
The Arthritis Foundation’s position on exercise reflects the
changing attitudes of the times and the new information that
research has brought to light. For decades, doctors advised
patients with rheumatoid and osteoarthritis to ‘take it easy’.
Not any more. Nowadays, the advice is ‘move it or lose it’.
Just like muscles which atrophy if not used often, joints stiffen
and become inflexible without regular use. Exercise helps keep
the joints flexible, builds strong muscles around the joints
and reduces joint pain. That’s not all, though, say the experts
at the Arthritis Foundation. Regular exercise increases energy,
promotes better sleep, controls weight, decreases depression
and increases self-esteem.
And it’s fun. Just ask Marilyn Boynton, a 68 year old self-described
‘old broad’; Marilyn took up tap-dancing at the young age of
59. At one point, says the tap-dancing senior, her back hurt
‘really really bad’. Instead of retiring to her rocking chair,
she joined a health club, and within a couple of months, the
pain in her back had already begun to lessen.
For those who’ve been sedentary for some time, jumping right
into a strenuous exercise program could cause injuries or strain.
Instead, the American Heart Association offers the following
advice for exercise success.
- If
you haven’t been active for a while, are overweight or
have a chronic health condition, see your doctor before
beginning any exercise program.
- Choose
a variety of activities that you enjoy so that you don’t
become bored with just one type of exercise.
- Wear
comfortable clothing and shoes that fit well.
- Make
exercise a habit, but be flexible. If you miss a regular
activity, make it up by fitting physical activity into your
day another way.
- Don’t
overdo it at first. Start slow and gradually work up your
endurance and ability.
- Exercise
with company. Finding a friend to work out with you can make
exercise more enjoyable and help you stay on track.
- Remember
to take the time to warm up before exercise and cool down
after your workout.
“Exercising is good for you,” says Maddi McDonough. “It keeps
you young and healthy. It gives you a good perspective on life
and makes everything more fun.” # # # # #
SolveYourProblem.com
: 2006
> Home > Healthy
Seniors Articles : Main Page
|
