Let’s face it, we are all aging and it is something we do everyday whether we want to or not. We would all like to look, feel and in affect, be young well into our golden years but how can that be possible? Well, while there is nothing we can do about the fact that we will age chronologically, there is something we can do about how we age. Have you ever noticed how some people seem to be in good physical as well as mental condition well into their seventies and even their eighties and beyond while others seem to be aging well before their time? While in some cases other factors may be present as to why some seem to age before their time such as various medical conditions, and factors such as genetics may be the reason some age gracefully, in large part, exercise or the lack of it plays a very big role in determining how you will age.

Heart disease and osteoporosis are two of the major concerns as we age. So, can exercise help to reduce your chances of both of these? The answer is a definite yes! Exercise helps regulate blood pressure, slows the resting heart rate, and helps keep bad cholesterol (LDL) levels at bay by raising the good cholesterol, (HDL). Exercise also helps to reduce obesity, which is a contributor to heart disease as well as high blood pressure and diabetes. Studies have also shown that resistance exercise (weight training) promotes bone density which helps prevent osteoporosis. There are two types of exercise that you should be doing that will keep you in good health well into your twilight years. They are as follows.

Whether or not you currently exercise, you know how important exercise is when it comes to maintaining good health, right? So, in considering this, there’s no reason why you can’t stay healthy as you get older and there’s no reason why you can’t improve your current state of health even if you are already getting older. Studies have shown that exercise is important for promoting good health and quality of life in older adults. This means that exercise may help slow down the aging process by reducing or even preventing the chances of ailing health and disability in seniors.

CARDIOVASCULAR EXERCISE:
The American collage of sports medicine recommends at least 15 to 60 minutes of aerobic exercise per day, 3 to 5 days per week for a healthy heart. Depending on your current level of fitness, you should work within 60 to 90 percent of your maximum heart rate which is determined by subtracting your current age from 220. If you’re just starting out, you will want to start working around 60% of your heart rate max to avoid placing too much strain on your heart. You can always increase little by little as you go.

One of the best ways to exercise is to walk. Taking one 30 minute walk per day or even three 10 minute walks per day can help you to add years to your life. If there is a pool available, swimming for 20 to 30 minutes per day is another great way to get in some quality exercise. Another option is to join a health club. There, you will have a wide selection of cardiovascular machines to choose from like the treadmill, stationary bike, stair climber, elliptical machine or cross trainer. You will even have access to the club’s personal training staff who can design proper exercise routines for your own personal needs.

RESISTANCE EXERCISE:
This type of exercise, of course, involves using free weights, weight machines, or even your own bodyweight. The idea behind resistance exercise is to place a load on your muscles that is more than they are used to. This in turn will force them to adapt to that load, meaning they will get bigger and stronger. But, will this be beneficial and more importantly, safe for older adults. Scientists say the answer is yes. In a study of women aged 50 to 70, the women who did resistance exercises gained 1% more bone density in the hip and spine while the group that did no resistance exercise lost 2.5% bone density. Those who did the exercises increased their strength levels from 35 to 76% above the group who did not. Balance improved 14% and general activity increased by 27%.

Of course safety is your first concern so you will want to be sure to check with your doctor before starting any exercise program. Also, always make sure you are performing all of your exercises with proper form, posture and technique. Make sure you always breathe out during the hardest part of the exercise which is usually when you are making the weight move against gravity, and breathe in during the easier part which is usually when you are lowering the weight back down. Always keep your knees and elbows slightly bent, never lock them out. Start with light weights at first, and make gradual increases as you go. You may even want to take one or two sessions with a qualified personal trainer who can design a safe and effective routine for you.

Unfortunately, we cannot do anything about the fact that we will age. But with a little exercise factored into out daily lives, we can certainly make our golden years more productive and more enjoyable through better health and that’s worth more than all the gold in the world.

1. Ron July 21, 2009 3:19 pm

   Great fitness article! I’ve been using both interval training and a bodyweight exercise program to stay healthy and fit during my middle-age years. I perform 3 workouts each week, and by combining interval training with either circuit training or a tabata workout, I’m usually able to complete a training session in 20 minutes or less. Regular workouts and healthy eating habits equals Feeling Great!

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