For the most part, when people lose their ability to do things on their own, it doesn’t just happen because they have aged. Most likely it is because they have become inactive. Older inactive adults lose ground in the four areas that are important in order to stay healthy and remain independent: endurance, strength, balance, and flexibility. Research indicates that you can restore or maintain these four areas by exercising every day.
So why don’t older folks exercise? Every day you find yourself reading in the paper about the importance of exercise. You scoff and say that you are afraid that physical activity will do more harm than good, or you may think it is just for younger folks. When you are younger you exercise because you want to look good. Now, you must exercise to maintain an active way of life. Maintenance is what you are after and you are already finding out that it takes a lot of work to keep yourself feeling good and remaining healthy.
Studies show that older adults, in all age groups, are more apt to hurt themselves by not exercising than by exercising. Your doctor and your physical therapist will help you design an exercise program that is safe and appropriate for you.
Are you intimidates when you hear folks talk about pumping iron and cardio? Don't be. There are only a few simple terms that you need to understand What does it mean when you hear about aerobic exercise, cardiovascular exercise and independence? According to National Institute on Aging, in the book Fitness Over Fifty, aerobics or aerobic exercise are the endurance exercises or an endurance activity. These activities increase your heart rate and breathing for an extended period of time. Cardiovascular (commonly called “cardio”) refers to your heart and circulatory systems. When fitness experts talk about independence it is talking about your ability to live and do things on your own. Exercises that build muscles are called strength training, resistance training, weight training or weight lifting.
What kind of exercises is best for me?
Endurance exercises improve the health of your heart, lungs, and circulatory system. Having better endurance helps you to stay healthier and will improve your stamina for the activities you need to do to live on your own.
Strength exercises build your muscles. They give you the strength to do things on your own. Even a small increase in muscle strength can make a huge difference in your quest for independence. Your doctor will tell you that it may keep your weight and your blood sugar levels in check as well as prevent osteoporosis.
Balance exercises help prevent a common problem in older adults, mainly falls. Falls are a major cause of broken hips and other injuries that lead to injuries and loss of independence.
Flexibility exercises help you to keep your body limber. Therapist recommends stretching exercises to help you recover from injuries as well as preventing injuries from happening.
Exercise as much as you can. Start with a level that you can manage and work your way up gradually. Having a chronic disease does not mean that you can’t exercise. What is does mean is that you want to keep your health care team in the loop and heed their advice. Experts tell us that those who have chronic diseases, or even the risk factors for them, may actually improve with regular activity. Almost all older adults, regardless of age or condition, can safely improve their health and independence through exercise.
Source: Fitness over Fifty by Healthy Living Books 2003.
