According to the American College of Sports Medicine, by the year 2030 more than 70 million Americans will be 65 years of age or older, and those 85 years of age and older will be the fastest-growing age group. Unfortunately, as more and more Americans live longer, less and less participate in the one activity that can help keep them healthy, active and productive—regular exercise.
While regular physical activity is important for people of all ages, it has been shown that the benefits of regular exercise are the most important to the people who tend to exercise the least—people over 50, and even more so, people over 60. In fact, it's estimated that more than 90% of retirees in the United States get virtually no meaningful exercise, and that more than 50% are totally sedentary.
There are several benefits of exercise, including:
In addition, regular exercise may prevent the onset of certain diseases and inhibit the effects of many chronic diseases of aging, including high blood pressure, diabetes, arthritis, and osteoporosis.
Given these compelling reasons to exercise regularly, why don't more people over 50 do it? The excuses range from feeling too old, to having a specific medical condition, to not having enough time, to feeling out of place.
But the truth is that almost anyone of any age can participate in some type of physical activity, even including people with certain medical conditions.
Fortunately, beneficial results can be attained from as little as 30 minutes of exercise three to four times per week or 15-20 minutes of light physical activity (like housecleaning, gardening , slow walking) each day.
Also encouraging for the 50+ crowd is that many gyms, health clubs, swim clubs, walking clubs, YMCAs and senior centers are offering more exercise programs geared toward their age group.
"Before starting any exercise program, anyone—regardless of age—should have a thorough physical and get the go-ahead from his physician," says Dr. Jacques Carter, MD, MPH, of Boston's Beth Israel/Deaconess Medical Center. He also notes that if you have a specific medical condition or conditions, your physician will want to make recommendations about what exercise program will be most suitable for you, set any necessary limitations on that program, and monitor your progress.
Once you get the medical go-ahead, trainers and exercise physiologists suggest that you follow a three-pronged exercise program, including the following:
Experts recommend other tips to improve your exercise experience:
Finally, if you experience any of the following symptoms during exercise, stop immediately and rest for 10-15 minutes, and if the symptoms don't subside, contact a doctor:
RESOURCES:
AARP
http://www.aarp.org/health/fitness
The American College of Sports Medicine
http://acsm.org
CANADIAN RESOURCES:
Canadian Society of Exercise Physiology
http://www.csep.ca
Healthy Canadians
http://www.healthycanadians.gc.ca
References
Fitness facts for older Americans. AgeNET, US Administration on Aging, Department of Health and Human Services website. Available at: http://www.agenet.com/fit_facts_elder_action.html .
Frankel JE, Bean JF, Frontera WR. Exercise in the elderly: research and clinical practice. Clin Geriatr Med . 01-MAY-2006; 22(2): 239-56; vii.
Last reviewed November 2009 by Brian Randall, MD
Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
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