Healthy aging is about staying active and engaged in life as long as possible. Certainly there are factors that may be out of your control, but you can still take steps to stack the odds in your favor. Exercise is one of the best things you can do to give yourself a shot at a long, healthy life.

You don't have to be an Olympic athlete to reap the rewards of exercise. Moderate exercise can make a remarkable difference -- even for older people who are frail or have age-related diseases. Exercise can help you retain strength, balance, flexibility, and endurance -- keys to managing the tasks of daily living and remaining independent. The findings of one 2006 study of people over 65 published in the Annals of Internal Medicine, suggest that regular exercise may play a role in delaying the onset of dementia and Alzheimer’s disease. But more research is needed to support such an association.

Unfortunately, many older people are missing out on the benefits of exercise. According to a 2007 report from the Centers for Disease Control and Prevention, 32 percent of people over 65 completely avoid physical activity during their free time.

According to Dr. John Rowe and Dr. Robert Kahn, researchers involved in the most extensive study on aging in the United States, older people who shun exercise often struggle to complete even the most basic tasks, from walking up stairs to reaching for a can on the top shelf. A sedentary 75- to 85-year old, they say, may use over half of his or her full strength just taking a shower. That's why exercise is so important. And don't worry if you've been a couch potato for years. No matter what your age, it's never too late to start!

Let's get the excuses out of the way right up front.

I'm too old/frail to exercise. According to the National Institute on Aging, exercise can be safe for people of all ages. Inactivity is much more dangerous than exercise. Of course, it's important to start slowly and discuss any health issues you have with your doctor before you begin an exercise program.

I don't have time to exercise. It's critical to make exercise a priority. And you don't need a big block of time -- two or three 10-minute sessions a day can work wonders.

I don't know how. If you have two left feet, don't worry. You don't have to do complicated aerobics to be fit. You can walk or swim or even take a class. Chair exercises can be very helpful even for frail seniors. You can hire a personal trainer or try a workout video at home, or follow an exercise program on television. And you just might find that with a little time, that intricate aerobics step may be something you can master after all.

I don't like to exercise. Sometimes it's hard to take that first step. If you're used to sitting around, chances are you'd rather continue sitting around. But if you find the strength or have the will power to begin, it won't be long before exercise actually feels good. You'll have more energy, and you’ll quickly gain a greater sense of well-being.

Exercise will hurt my arthritic joints. Modest exercise will help arthritis. Strengthening the muscles that support your joints reduces the stress and wear on the joint itself.

Weight training isn't just for the young. In fact, lifting even small weights can make a huge difference in the quality of life for older people. In their book Successful Aging, Rowe and Kahn cite a study of frail older people up to 96 years old who lived in a long-term care facility. The group did weight training exercises 3 times a week for 8 weeks. At the end of that time, their average muscle strength increased by a whopping 174 percent, and their walking speed increased by 50 percent. Two people in the study no longer needed canes for walking. Stronger muscles aren't the only benefit -- weight training can increase your metabolism, which helps you control your weight and blood sugar levels.

If you're just starting a weight training program, find a physical therapist or personal trainer who can show you how to lift safely. The National Institutes of Health offers these tips:

•Don't overdo it when you first start out. Use 1 or 2 pounds of weight, or no weight at all, and increase the amount slowly.

•Don't hold your breath when you lift the weight -- this can affect your blood pressure.

•Use smooth, steady movements (not jerky ones) to lift weights.

•Don't lock the joints of your arms and legs when lifting weights.

•Exhale on the exertion -- lifting or pushing a weight -- and inhale as you relax the weight.

•Exercise all your major muscle groups at least twice a week, but don't exercise the same muscle group two days in a row.

Muscle soreness that lasts a few days is normal, but check with your doctor if you experience sharp pain or sore joints.

Sample exercise: Arm raises

This exercise strengthens your shoulder muscles. Start out with little or no weight if you're new to strength training. Soup cans are useful if you don't want to buy 1 pound weights.

1. Sit in a chair with your back straight and your feet flat on the floor.

2. Hold the weights straight down at your sides, with palms facing inward.

3. Raise both arms to the side at shoulder height and hold that position for 1 second.

4. Slowly lower your arms back down to your sides.

5. Repeat 8 to 15 times.

6. Rest for 1 minute. Do another set of 8 to 15 repetitions. (Quit sooner if your muscles feel very tired.)

Strengthening your leg muscles is a good way to improve your balance. According to the National Institutes of Health, every year around 300,000 people are admitted to the hospital for broken hips, often caused by falls. Developing better balance can help prevent falls and possible fractures.

Sample exercise: Side leg lifts

This exercise strengthens the muscles along the sides of your hips and thighs.

1. Stand up straight, directly behind a table or chair, with your feet slightly apart.

2. Hold onto the table or chair for balance. (As you get stronger, try just holding on with a fingertip, or not holding on at all.)

3. Slowly lift one leg about 6 to 12 inches out to the side, keeping your legs and back straight and your toes facing forward.

4. Hold that position, then slowly lower your leg.

5. Do the same exercise with the other leg, then alternate legs until you have done the exercise 8 to 15 times with each leg.

6. Rest for 1 minute. Do another set of 8 to 15 repetitions, alternating legs.

Here are a few more balance exercises you can practice any time:

•Walk heel-to-toe, placing one heel directly in front of the toes of your other foot. The front heel should touch, or almost touch, the toes of the back foot.

•Stand on one foot for a few seconds, and gradually work up to 30 seconds at a time. Alternate feet.

•Stand up and sit down without using your hands for support, and try to work up to 8 to12 repetitions. To make it easier, bend forward slightly and stretch your arms in front of you when you sit down.

Stretching helps keep your joints and muscles limber. Not only will this help keep aches and pains to a minimum, the newfound flexibility can help you avoid falls. Here are some tips to keep in mind when stretching:

•Always warm up before you stretch. You can do this by marching in place while you swing your arms, or waiting to stretch until after you've done your other exercises.

•Never stretch to the point of pain.

•Don't bounce into a stretch -- use slow, steady movement.

•Do stretching exercises at least 3 times a week, for at least 20 minutes each time.

•Hold each stretch for 10 to 30 seconds before relaxing.

Sample stretching exercise: Double hip rotation.

This exercise stretches the muscles in your hips and thighs. If you have had a hip replacement, don't do this exercise without your doctor's approval.

1. Lie on your back on the floor, with your knees bent and your feet flat on the floor.

2. Keep your shoulders flat on the floor as you do the exercise.

3. With your knees together, gently lower your legs to the side as far as you can comfortably go. Hold that position for 10 to 30 seconds.

4. Return your legs to the starting position.

5. Repeat the exercise on the other side. Do 3 to 5 times on each side.

Aerobic exercise -- any activity that increases your heart rate and breathing -- is a key part of any fitness program. It builds endurance and strengthens your heart and lungs. Rowe and Kahn report in their book Successful Aging that older people often enjoy faster and more dramatic results from aerobic exercise than younger people. Older people can double their endurance in as little as a year of regular aerobic exercise.

Here are some tips to remember about aerobic exercise:

•Start gradually. This is especially important if you have been inactive for a while. Start with as little as a 5-minute walk once a day or more and gradually increase your time and pace.

•If you walk outside, dress appropriately for the weather.

•Don't overdo it. You shouldn't be breathing so hard that you can't talk while exercising. Stop if you feel dizziness or pain.

•Drink plenty of water.

•After you've finished exercising, do some stretches while your muscles are still warm from your workout.

•Work up to at least 30 minutes a day. It's ok to divide this up into 10-minute segments.

Some aerobic activities you can do without formal training or access to a gym include walking, riding a bike, gardening, or swimming.

Exercises can have multiple benefits: Some boost both strength and balance, while others combine aerobic fitness with greater flexibility. Here are some activities that pack an extra punch:

Yoga: Don't be scared off by images of people bent into pretzel shapes. There are many yoga programs designed for older people -- some even done in a chair or a wheelchair. Yoga is an excellent way to improve flexibility and balance.

Tai chi: A modified form of this ancient Chinese practice of slow movement and meditation is easy on joints. Some studies have shown that it increases strength and balance in those who practice it, resulting in greater confidence and fewer falls.

Dancing: Yes indeed, dancing is exercise. It gets your heart pumping and can improve flexibility and balance. What's more, a 2003 New England Journal of Medicine study suggests that activities like dancing, which require mental concentration along with physical activity, might help reduce the risk of developing dementia.

Exercise machines: Recumbent bikes and elliptical trainers are great for building leg strength while giving your heart and lungs a workout. They're also easy on the joints. These can be found in many YMCAs and regular gyms -- many of which have low-cost senior memberships.

Swimming and water aerobics: Water supports your weight, making it possible to strengthen your muscles and get in some good aerobic exercise without too much strain on your joints.

Walking: Ramp up your walk so that you're going at a pretty good pace, swing your arms as you go, and you'll get a good aerobic workout in addition to increasing your flexibility.

•If you haven't already, get your doctor's ok to start an exercise program.

•Try one new activity this week just for fun. Go bowling, take a walk or bike ride, or put on some music and dance around your living room.

•Call your local YMCA or local dance center to find out about exercise classes that might be right for you.

•Look in your television guide for exercise shows geared to seniors.

Healthy Aging 101, Part 1: Changing Your Outlook on Aging

Healthy Aging 101, Part 2: How’s Your Health?

Healthy Aging 101, Part 4: Staying Connected

Healthy Aging 101, Part 5: Eating for Good Health

Healthy Aging 101, Part 6: More Rest, Less Stress

Healthy Aging 101, Part 7: Planning for Your Later Years, Protecting Your Legacy

Healthy Aging 101, Part 8: Finding Deeper Meaning

-- Nancy Montgomery is a senior editor at Consumer Health Interactive.

Further Resources

YMCA
Many YMCA/YWCA locations offer programs for older people. Find your area Y by entering your zip code on the home page of the organization's Web site:
http://www.ymca.net/

Yoga.com
At this site, you can search for a yoga studio in your area by type of yoga (including senior programs) and by skill level.
http://www.yoga.com/ydc/connect/studio_search.asp

Growing Stronger: Strength Training for Older Adults
An online program from the U.S. Centers for Disease Control and Prevention.
http://www.cdc.gov/nccdphp/dnpa/physical/growing_stronger/

References

Last updated July 20, 2009
Copyright © 2007 Consumer Health Interactive

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