Let's Get Active!
Regular physical activity is important for all ages, especially for older adults. Remember, it is never too late to become physically active.
As the old saying goes, "use it or lose it". Even small amounts of activity can result in better health. In 1993 a study showed that 14 percent of all deaths in the U.S. were attributed to insufficient activity and inadequate nutrition (McGinnis and Foege, 1993).
Some of the beneficial effects of regular physical activity include:
- Lower overall mortality.
- Lower risk of fall and injury.
- Lower risk of diabetes and developing high blood pressure.
(Exercise does lower blood pressure in persons who have hypertension)
- Improved function in persons with arthritis.
- Improved quality of life and improved functioning.
- Improved mood and relief of symptoms of depression.
- Improved quality of sleep.
- Prevention of bone loss and fractures after menopause.
Significant health benefits occur with a moderate amount of activity (e.g., at least 30 minutes of brisk walking) on 5 or more days of the week.
Sedentary individuals may begin with short periods of exercise such as 5 minutes at a time and gradually increasing the duration or intensity of activity. As a rule, one wants to increase the heart rate about 40% above its resting state when exercising. Please check with your physician for any specific precautions they may have for you as well.
With all exercise take time to:
- Warm up
- Cool down
- Stretch
- Start Slowly
- And build up to more activity
- Stop the activity if you feel pain
- Drink plenty of water
- Wear shoes that fit and are right for your activity
Balance and flexibility exercises are very beneficial as as well. First, balance exercises like side leg raises and knee flexions help prevent falls and build leg muscles.
Some balance exercises build up your leg muscles and others improve your balance when you do simple activities like briefly standing on one leg.
To test for improved balance, stand near something sturdy to hold onto in case you lose your balance. Time yourself as you stand on one foot, without support, for as long as possible. Record your score, repeat the test while standing on the other foot. Test yourself again in one month.
Second, flexibility exercises, like stretching may help keep your body limber, preventing injuries and falls, or hasten recovery from injuries. One does this by stretching the muscles and the tissues that hold your body's structure in place.
It is clear that older adults can and will experience remarkable improvements in quality and health as a consequence of exercise and an active lifestyle.
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