Exercise
can add years to a person’s life.
Still, as we age it can become more tedious
and sometimes more difficult to exercise.
Many people see aging as a time to slow
down and take it easy. The reality is the more we age, the more we need
exercise to keep us independent and healthy.
“Around age 35 is when our muscle mass and resting
metabolism starts to decrease. When this happens our bodies require more, not
less exercise to manage our caloric intake. When this starts to happen we can
eat the same things, do the same things and may gain 3 pounds a year. That’s 30
pounds in a decade," said Dr. Keith Veselik, director of primary care at
Loyola University Health System and associate professor in the Department of
Medicine at Loyola University Chicago Stritch School of Medicine.
Veselik said the best workout program
balances cardiovascular exercise, strength training and flexibility. He
recommends an hour of cardiovascular exercise four days a week, two days of
strength training for 30 minutes and balance and flexibility exercises such as
stretching, yoga or pilates, one to two times a week.
But what is optimal doesn’t always translate
into what is doable. Each decade has unique challenges. Veselik gives some
ideas on how to use exercise to counter those health hurdles.
In
Your 50s:
Muscle and joint aches and pains start
becoming more apparent, so Veselik said get creative about how to keep up
cardiovascular exercise that is easy on the joints but gets the heart rate up.
He suggests exercising in a pool or riding a bike instead of running. If you do
run, make sure you have good shoes and try to run on softer surfaces.
Cardiovascular exercise also helps to fight
many of the most common and deadly medical concerns, including heart disease,
asthma and chronic obstructive pulmonary disease (COPD). But don’t go from
doing nothing to running a marathon. Talk to your doctor, ask about risk
factors and together create a plan that’s right for you,” Veselik said.
Another nearly universal complaint for
people in their 50s is back pain.
“The best way to protect your back is to
build strong core muscles and make sure you are lifting heavy objects
correctly,” Veselik said.
In
Your 60s:
As we enter our 60s, balance and strength
should be a major focus. Many people are scared of breaking a hip, which can
limit independence. Also, our bones aren’t as strong and both men and women
become more susceptible to osteoporosis.
To help battle these concerns, Veselik
suggested incorporating balance and leg strengthening exercises to increase
flexibility as well as balance to help prevent accidental falls. Weight-bearing
exercise is crucial to bone health and keeping bone density strong. In
addition, many adults in their 60s begin to experience symptoms from arthritis,
which can make exercise difficult.
“Exercise has been proven to help people
deal with their arthritis. It’s just making sure your exercise routine is
working for you, not against you. Some people forget that walking is a great
form of exercise, just make sure you get your heart rate up. Also, aquatic
classes or swimming are a great way for people with arthritis or fibromyalgia
to exercise,” Veselik said.
In
Your 70s and Beyond:
“The biggest worry I hear from my patients
who are entering their 70s, 80s and beyond is dementia. The two most common
forms are Alzheimer’s and vascular dementia,” Veselik said. He also said that
exercise is the only thing that is proven to prevent Alzheimer’s. And, many of
the major risk factors for vascular dementia, high blood pressure, high
cholesterol and diabetes, can be countered with exercise.
“Exercise is important, but it’s not the
end-all. It needs to be coupled with eating right and incorporating other
healthy habits to lead to a better quality of life,” Veselik said.
###
The above story is based on the May 24,
2012 news release by Loyola University Health System,
No comments:
Post a Comment