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Doctors know it. Insurance companies know it. In fact,
most Americans who engage in exercise know it - physical
exercise is beneficial at any age.
Life-threatening or debilitating diseases common in later
life such as coronary heart disease, diabetes and osteoporosis
can be positively influenced by frequency and type of exercise.
Strength, important for performing daily tasks as one ages,
also can improved by a regular strength training program.
How much exercise is enough, and what constitutes a complete
fitness workout for an older adult? Here are some practical
exercises that encompass both aerobic (cardiovascular) and
strength (muscle) activities that can be completed in one hour,
three times a week.
Aerobic Exercise:
Continuous exercise, exercise that keeps
the heart beating at a steady rate for 20-30 minutes such as
walking or climbing stairs is considered an aerobic activity.
Aerobic exercise improves blood and oxygen flow which in turn
increases one's ability to participate in activities without
becoming easily winded or fatigued.
Arthritis, very common in later life, responds well to
non-weight-bearing or low impact aerobic exercises such as
swimming or walking. Such exercises keep joints flexible while
at the same time they strengthen muscles which help support
joints.
Excellent aerobic exercises include walking, swimming,
cycling and jogging. If time is a factor, then perhaps the old
adage, "killing two birds with one stone" applies: Gardening and
housekeeping, if done continuously for a period of about an
hour, will increase heart rate and burn 160 to 300 calories
depending on how vigorously the task is performed.
Benefits: Aerobic exercise increases energy and stamina,
keeps "good" and" bad" cholesterol ratios in check, lowers blood
pressure and increases metabolism.Weight-bearing aerobic
exercises - those movements which exert pressure or gravity on
the bone, such as walking or jogging, help maintain bone mass
which is essential to good bone health.
Strength Training:
Strength training, also referred to as
resistance training or isotonic exercise, builds muscle mass.
This in turn translates into increased strength. Although
significant muscle tissue is lost over a period of one's life,
remaining muscle tissue can be increased at any age and doesn't
require pumping iron. Below are some simple exercises which
work the essential upper and lower muscle groups:
Arm Curls: Sitting on a chair with feet apart, extend one
arm between the legs. Bending at the elbow, extend this arm
slowly up and down at shoulder height 8 to 12 times. Switch arms
and repeat. This exercise can be done holding an 8-12 oz. can of
vegetables, or a wrist weight. Whatever weight is chosen, the
rule of thumb is to chose a weight that can be lifted repeatedly
8 to 12 times. Gradually increase weight as these repetitions
become easier.
Chest and Shoulder Exercises: From a sitting position with
arms at the sides, grasp a weighted plastic milk jug by the
handle and slowly bring the arm forward and all the way up past
the shoulder, and slowly bring it down. (The jug should be
filled with kitty litter or sand - enough to lift consecutively
8 to 12 times). Do 8-12 repetitions and repeat with other arm.
Posture Exercise: Using a rubber surgical tube
(approximately 5 feet), wrap around a post and align it at
shoulder height. Step back, holding the ends of the tube until
it is slightly taunt. Pull shoulder blades together while
pulling back with the arms. Do this 8-12 times or until
fatigued.
Hip and Knee Extension: Standing behind a raised-back chair
with toes pointed outward, bend the knees slightly out over the
toes, keeping the heels on the ground and the back straight and
return to a standing position. Repeat until fatigued.
Strength training exercises should be repeated
three times in one 30-40 minute session two to three times a
week. To allow adequate time for muscles to recover, exercises
involving the same muscle groups should not be repeated within a
48-hour period.
Benefits: Regular strength training exercises in later life
significantly increase one's ability to accomplish most routine
tasks such as lifting groceries, getting out of chairs or walking
further distances without becoming fatigued. Stronger muscles
surrounding the hips and thighs improve balance which in turn
reduces the risk of falling and bone fractures.
In conclusion:
Remember: Consult a physician before engaging in any
exercise program for the first time. Spend the first five minutes
of an aerobic exercise warming up gradually before increasing
speed. Upon completing all exercises, cool down by stretching
the major muscles of the hips and thighs.
If motivation is a problem, consider this: More than half
of all Americans will live an additional 17 to 20 years beyond
the age of 65. Perhaps sacrificing time for exercise on the
front end very likely will result in the addition of years
overall - years spent engaged in enjoyable activities.
For more information about healthy aging and exercise,
contact Barbara Martin-Worley, Colorado State University
Extension in Denver, Colorado; e-mail:
denver@coop.ext.colostate.edu. Telephone: (303) 640-5266, or contact your local
Colorado State University Extension office.
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