As the population of America becomes older (by 2030 there will be more people over 65 than under age 18), improved health habits will be essential to help older Americans maintain and improve their health. In order to make their later years more healthy and productive, many older Americans are adopting a healthier lifestyle by eating more whole grains, fresh fruits/ vegetables, and less fatty foods, participating in regular exercise and reducing stress. More physicians are formally prescribing exercise for their patients for health improvement. Regardless of age, the benefits of exercise are the same: Improved muscle tone, conditioned heart and lungs, increased energy and self-esteem, improved function of bones and joints. The effects of certain chronic diseases including diabetes, high blood pressure, arthritis and osteoporosis can also be reduced by participating in regular exercise.

Remember: If you experience shortness of breath, dizziness, cold/clammy skin, nausea or chest pains while exercising, stop exercising immediately, and contact your physician. If you plan to start an aerobic exercise program, please check with your physician first to find their guidelines for you.

There are four main types of fitness activities that are important for a total body fitness program at any age. Flexibility/stretching exercises, strengthening activities, balance activities and cardiovascular strengthening all have their place, and are all equally important for a efficiently functioning body. Many popular activities are helpful for one or two portions of a total fitness program, but leave out one or more facets. A well-rounded program will help give maximum benefits without necessarily taking a long time. The best choices of exercise types would incorporate all these elements with those activities that you enjoy. If it is something you enjoy, this will encourage you to continue to participate in the long run.

Current recommendations are for 30 minutes of medium intensity exercise, three times a week to help maintain and improve cardiovascular fitness. Although best to do exercise consecutively, even three 10 minute sessions of moderate exercise a day will help increase endurance. Any activity that will help you to maintain a sustained elevated heart rate (60-80% of your maximum- check with your physician for their guidelines) for at least 20-30 minutes can be used as an aerobic exercise, and will help to improve the endurance of your cardiopulmonary system. Common aerobic activities include one of the best and most popular for seniors- walking. Swimming, hiking, dancing, bicycling are also excellent, and even activities like housework and gardening can be used (for more vigorous activities like mopping/ vacuuming/ raking) if they are done at a more rapid pace for the 20-30 minutes to keep the heart rate elevated during the entire time.

Balance activities like dancing and Tai Chi as well as specific balance exercises can be very important for seniors to help improve balance reactions and reduce risk of falls.

Strengthening exercises can be very simple, and do not require a trip to work out at the gym. Improving your strength often improves function as we lose strength without knowing it as we decrease activity with aging. Lifting a can of soup, a 2 pound bag of rice, or a gallon of water are all strengthening exercises that can be done at home if using proper technique.

Stretching exercises should be done both before an activity like walking as a “warm up”, and again afterwards as a “cool down”. The “warm up” will help make movement easier and will decrease your risk of injury during activity. The “cool down” lets your heart rate gradually return to normal, and helps your muscles and joints remain flexible. Stretching should cause mild discomfort at the most, not increase in pain. If you do have pain with stretching, slow down and don’t force the stretch. If you continue with stiff joints/muscles, your physical therapist can show you specially designed stretches that may be helpful to improve flexibility without pain.

The most important exercise tip is to keep moving while respecting limitations of pain. It is very important to stay active in your life. If you have been “growing roots into your sofa” as a lifestyle, and spend all your time “taking it easy”, you still can come back and greatly improve your function and how you feel with consistent exercise. Many changes from years of a sedentary lifestyle are not permanent, but it is easier to maintain your strength and flexibility, than try to regain it. One group of 80 year olds improved their strength over 200% after participating in a strengthening exercise program. Your physical therapist will be able to help you design an exercise program that fits your needs and preferences. If you keep moving, you are less likely to ‘rust’, and will better be able to enjoy the later years if you work at keeping the strength, flexibility and endurance to continue with the activities you love.