Exercising in your 50s, 60s, 70s and beyond
(Medical Xpress) -- A recent study has shown that exercise can add years to a persons 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. Still, it sometimes takes a prescription from the doctor to get adults up and moving.
Exercise is important for almost everyone. There are very few medical conditions that exercise wont benefit. In fact, I sometime write a prescription to get my patients to start taking this seriously and help them understand exercise can be just as helpful as medication, 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.
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. Thats 30 pounds in a decade," he said.
Though exercising is beneficial to nearly everyone, before starting a program he advised that people, especially those who have not been active, consult a doctor to determine their baseline and to get guidance about what exercises would be most beneficial.
In my own life Ive seen the benefits of exercising. When that alarm goes off in the morning I want to just roll over, but Ive seen such a positive change in so many ways. It can be difficult, especially at first, but the benefits truly outweigh the struggles, Veselik said.
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 doesnt 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 dont go from doing nothing to running a marathon. Talk to your doctor, ask about risk factors and together create a plan thats 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 arent 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. Its 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 Alzheimers and vascular dementia, Veselik said.
He also said that exercise is the only thing that is proven to prevent Alzheimers. 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 its 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.
Provided by Loyola University Health System
- Benefits of exercise for arthritis sufferers Mar 10, 2011 | not rated yet | 0
- People with asthma get the green light for exercise May 18, 2012 | not rated yet | 0
- Heart needs work after heart attack: Study challenges the notion that the heart must rest Apr 14, 2011 | not rated yet | 0
- Exercise could help prevent, treat eating disorders: study Jan 13, 2011 | not rated yet | 0
- Conflicting fitness messages underscore women's fit body stereotypes Mar 24, 2011 | not rated yet | 0
- Motion perception revisited: High Phi effect challenges established motion perception assumptions Apr 23, 2013 | 3 / 5 (2) | 2
- Anything you can do I can do better: Neuromolecular foundations of the superiority illusion (Update) Apr 02, 2013 | 4.5 / 5 (11) | 5
- The visual system as economist: Neural resource allocation in visual adaptation Mar 30, 2013 | 5 / 5 (2) | 9
- Separate lives: Neuronal and organismal lifespans decoupled Mar 27, 2013 | 4.9 / 5 (8) | 0
- Sizing things up: The evolutionary neurobiology of scale invariance Feb 28, 2013 | 4.8 / 5 (10) | 14
Classical and Quantum Mechanics via Lie algebras
Apr 15, 2011 I'd like to open a discussion thread for version 2 of the draft of my book ''Classical and Quantum Mechanics via Lie algebras'', available online at http://lanl.arxiv.org/abs/0810.1019 , and for the...
- More from Physics Forums - Independent Research
More news stories
US teen births have dropped to a record low, but the country still has one of the highest rates among developed nations, the US Centers for Disease Control and Prevention said Thursday.
Health 1 hour ago | not rated yet | 0
Calorie information in fast food restaurants used by 40 percent of 9-18 year olds when making food choices
A new study published online today (Thursday) in the Journal of Public Health has found that of young people who visited fast food or chain restaurants in the U.S. in 2010, girls and youth who were obese were more likely ...
Health 12 hours ago | not rated yet | 0
(HealthDay)—Implementation of systematic monitoring for medication adherence will allow for identification of barriers to adherence and tailoring of interventions, according to a viewpoint piece published ...
Health 14 hours ago | not rated yet | 0
(AP)—The Obama administration says more doctors and hospitals are embracing technology as adoption of computerized medical records reaches a "tipping point" in America.
Health 15 hours ago | not rated yet | 0
Johns Hopkins researchers report that hospitals may be reaping enormous income for patients whose hospital stays are complicated by preventable bloodstream infections contracted in their intensive care units.
Health 16 hours ago | not rated yet | 0
(Medical Xpress)—Researchers at the University of Virginia School of Medicine have identified a promising target for treating glioblastoma, one that appears to avoid many of the obstacles that typically frustrate efforts ...
8 minutes ago | not rated yet | 0 |
(Medical Xpress)—The first symptoms of major depression may be behavioral, but the common mental illness is based in biology—and not limited to the brain.
2 minutes ago | not rated yet | 0 |
Human breastmilk responds quickly to protect the child when there is an infection in mothers or babies, according to new international research led by The University of Western Australia.
9 minutes ago | not rated yet | 0
Swiss scientists reveal the mechanism responsible for aging hidden deep within mitochondria—and dramatically slow it down in worms by administering antibiotics to the young.
18 hours ago | 4.9 / 5 (9) | 1 |
Researchers from Queen Mary, University of London have led the largest sequencing study of human disease to date, investigating the genetic basis of six autoimmune diseases.
18 hours ago | 4.7 / 5 (3) | 0 |