If you are over the age of 65, I have some bad news for you. If you were hoping to travel, play with the grandkids, garden, travel or just live an independent life of leisure, you are still going to need to exercise.
The good news in this story is that no matter how old you are you can still have a great impact on your health and physical condition. I have first-hand experience working with older clients who have seen improvements in both. It doesn’t mater if you are 65 or 95.
Here are a few benefits of staying fit as you get older:
- Decreased reliance on some medications
- Improved balance
- Decreased risk of injury
- Decreased risk of heart disease
- Improved strength
- Improved posture
- Improved sleep
- Improved ability to complete daily activities
- Decreased pain from arthritis
- Decreased risk of dementia
- Improved mental capacity
As you know by now, I could go on, but you get the idea.
If you are an older adult who wants to get started on an exercise program here are some general guideline from the International Council on Active Aging (www.icaa.ca):
- Check with your doctor
- Invest in a good pair of shoes
- Start out slowly
- Depending on where you are starting, a 15-minute walk three times a week may be a good start
- Incorporate strength training activities, like wall squats and getting up and down from a chair
- Practice standing on one leg, starting by using some form of support
- Find a friend to exercise with
- Get seven to eight hours of sleep
- Laugh and have fun
One of the most important parts of an exercise program for an older adult is starting out at an appropriate intensity level to ensure there is no unnecessary pain or discomfort. Exercise should not be painful. Mild discomfort is normal but pain is a sign that something is wrong. If you experience pain, change the exercise or stop altogether and talk to a professional.
As with anyone’s program, it should progress as you get more comfortable and as your conditioning improves. There are all kinds of ways to build up your program. Here are a few examples:
- Exercise for a longer period of time
- Make the exercises harder
- Do different exercises
You are never too old to start exercising, so get moving!