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Never Too Old To Exercise

by Susan Flagg Godbey

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Whether you walk or lift weights, dance or garden, new research shows that it’s never too late to reap the health benefits of physical activity. In one recent study of people over age 55, researchers found that men who were active cut their risk of benign prostate problems and urinary tract troubles by 25 percent; in a second study, people who got regular aerobic exercise (such as walking, biking, or swimming) improved their thinking skills.

Other studies confirm that sweatin’ to the oldies has big benefits at any age, cutting the risk of brittle bones, many types of cancer, depression, dementia, diabetes, heart attack, high blood pressure, gallstones, overweight, and stroke. It can also help ease medical problems you may already have, including arthritis, congestive heart failure, and high blood sugar.

“We used to assume that age-related declines in physical health, muscle strength, and cognitive ability were inevitable as people got into their 60s, 70s, and 80s. But now we know that’s not true,” says Marilyn Moffat, PhD, professor of physical therapy at New York University and coauthor of Age-Defying Fitness. “Nobody should ever give up or make the assumption that their bodies have to go downhill. There’s so much evidence that exercise can prevent and even reverse the decline. And it’s never too late to start.”

Ready to lace up your sneakers? Follow this advice for a safe, successful, and balanced workout.

I walk a few times a week whenever I can. Do I need to do more?

You should feel good about any regular exercise that you do. So many people—including 42 percent of those ages 45 to 64 and half of those ages 65 to 70—don’t exercise at all. But finding time to include other types of exercise will help your body tremendously. You need cardiovascular exercise, such as walking, swimming, or an exercise class, to promote heart health. Walking is wonderful because it’s also a weight-bearing exercise, which helps maintain the strength of the bones in your legs.

It would be a good idea to include strength training to maintain your muscle density. With age, muscle mass naturally declines. As a result, you become weaker and also burn fewer calories, making weight gain easier. A simple, safe strength-training program using a resistance band, weights that are right for you, or even your own body weight, can reverse that. It will also help you maintain bone density, which is so important for preventing fractures as women and men age.

Meanwhile, balance, flexibility, and coordination exercises can keep you limber and help you avoid falls. (You can find routines geared for older people at www.nia.nih.gov.)

Is it OK to just jump into exercise if I have health problems or achy joints?

If you’re not accustomed to energetic activity and you’re over 50, talk to your doctor before “jumping in.” This is especially important if you have a chronic medical condition or if you’ve had a recent health problem such as dizziness, shortness of breath, chest pain, joint pain or swelling, sores that don’t heal, recent hip surgery, a detached retina or recent eye surgery, or a hernia.

Your next step is to ask your doctor for a referral to a physical therapist, who can help you set up an exercise program that’s effective and takes your age and physical condition into account. You want to be sure you’re doing things that will give you a good workout without injuring your muscles or joints. You also need information about how you should feel during and after you exercise and when an ache or pain is a sign to stop.

I don’t have a lot of time for exercise. What can I do that’s fast?

You can fit a lot of balance and flexibility exercises into small bits of time throughout the day. While you’re brushing your teeth or drying your hair, for example, try standing on one foot and then switching feet.

You can also incorporate aerobic exercise into your day. Park farther from the supermarket or your office. Get off the bus or subway a stop or two earlier and walk the rest of the way to your destination. This way, you can gradually lengthen the time and distance that you’re walking. You can even march in place while talking on the phone or watching TV. Even fitting in 5- to 10-minute walks a few times a day is helpful. If your knees are healthy, try jumping rope—you can get a great workout in just 5 minutes.

By Susan Flagg Godbey and the editors of Better Health & Living®