EXERCISE
Importance of Exercise
Exercise – minimum goals
A good starting goal is be to build up to 30 to 45 minutes of walking, swimming, or low-impact aerobic exercises three to five times every week. Any amount of time spent exercising will produce health benefits.
Exercise – precautions
For most older adults, brisk walking, riding a bike, swimming, weight lifting, and gardening, are safe, especially if you build up slowly. You should check with your doctor if you are over 50 and you aren’t used to energetic activity. You also should check with your doctor if you have any of the following:
- a chronic disease, such as diabetes or heart disease
- any new symptom you haven’t discussed with your doctor
- dizziness or shortness of breath
- chest pain or the feeling that your heart is skipping, racing, or fluttering
- blood clots
- an infection or fever
- unplanned weight loss
- foot or ankle sores that won’t heal
- joint swelling
- a bleeding or detached retina, eye surgery, or laser treatment
- a hernia
- had hip surgery
Exercise – Adults
Millions of adults have discovered the secret to feeling better and living longer. It's called staying active. Finding a program of physical activity that works for you and sticking with it can pay big dividends. Regular exercise can prevent or delay diabetes and heart trouble. It can also reduce arthritis pain, anxiety and depression. It can help older people stay independent.
There are four main types of exercise and adults and seniors need some of each:
- Endurance activities - like walking, swimming, or riding a bike - which build "staying power" and improve the health of the heart and circulatory system
- Strengthening exercises which build muscle tissue and reduce age-related muscle loss
- Stretching exercises to keep the body limber and flexible
- Balance exercises to reduce the chances of a fall
Many older adults who maintain their physical activity regimens are living proof that exercise and physical activity are good for you, no matter how old you are. In fact, staying active can help you:
- Keep and improve your strength so you can stay independent.
- Have more energy to do the things you want to do.
- Improve your balance.
- Prevent or delay some diseases like heart disease, diabetes, and cancer.
- Perk up your mood and help reduce depression.
(Sources: Medline Plus and the National Institute on Aging 2008)
Exercise – Children
Like adults, kids need exercise. Most children need at least an hour of physical activity every day. Regular exercise helps children
- Feel less stressed
- Feel better about themselves
- Feel more ready to learn in school
- Keep a healthy weight
- Build and keep healthy bones, muscles and joints
- Sleep better at night
As kids spend more time watching TV, they spend less time running and playing. Parents should limit TV, video game and computer time. Parents can set a good example by being active themselves. Exercising together can be fun for everyone. Competitive sports can help kids stay fit. Walking or biking to school, dancing, bowling and yoga are some other ways for kids to get exercise. (Source: National Library of Medicine 2008)
See Also:
Exercise - Heart disease and Exercise
