Read more: Local, Health
BACKGROUND: When one thinks of aging, exercise probably doesn't come to mind. Although the frailty of old age and staying fit may not seem to complement each other, the American Academy of Family Physicians says up to 75 percent of older Americans are insufficiently active enough to achieve health benefits like improved blood pressure, increased bone density and sharpened brain function. Research shows exercise can also prevent cancer, elderly falls and heart problems. A recent study found light to moderate exercise like walking a few blocks or dancing can help prevent atrial fibrillation -- an abnormal heart rhythm -- in older adults. Research also shows exercise can treat depression in the elderly.
EXERCISE TO STAY YOUNG: Experts say almost all older people can benefit from exercise. A Harvard alumni study shows regular exercise and aerobic fitness decrease rates of death from all causes in middle-aged and older adults. It also shows even those who didn't begin regular exercise until age 75 extended their lifespan. Contrary to what many believe, even high-impact sports can benefit the active elderly. A 2007 study found running, basketball and other high-impact sports may strengthen bones as people age. The bone density of senior Olympic athletes who competed in impact sports was significantly greater than that of athletes in low-impact sports like swimming and cycling.
STAYING SAFE: Although exercise can continue throughout the aging process, those over 65 may need longer periods of time to adapt to a new regimen, especially when taking up a new sport. To make sure their bodies are ready for exercise, most older adults should visit their doctors and receive a physical exam directed at identifying cardiac risk factors, signs of exertion and physical limitations. In addition, the American College of Sports Medicine recommends exercise stress testing for all previously inactive older adults who plan to take up vigorous exercise.
A SAMPLE ROUTINE: The American Academy of Family Physicians recommends an exercise routine of three components for the elderly: aerobic exercise, strength training, and balance and flexibility. Aerobic activity should take place for a combined total of at least 30 minutes, most days of the week. Individual sessions of 10 minutes are even beneficial. To strengthen muscles, a single set of 10 to 15 repetitions using eight to 10 different exercises, performed two to three times per week is best. Balance and flexibility can be improved by daily stretching of the major muscle groups after exercise. It's also important to do balance training and a weight transfer program twice per week.
