Take Care

No matter how old you are, it's never too late to start exercising. Exercise can improve your health and quality of life. Just like everyone else, seniors need to stay healthy, and with cardio, strength training and flexibility exercises, they can do just that.



As we get older, our bodies begin to decline. Sarcopenia, loss of strength, muscle and quality of tissue, is often seen in older adults. Between 25 and 50, muscle mass decreases about 4% every decade. As we get older, we lose aerobic fitness, which experts think contributes to decreased mobility in daily life. As we get older, our joints change, which leads to stiffness, decreased range of motion and more injuries. Loss of balance is another common problem, with thousands of seniors admitted to hospitals every year because of falls. According to the National Institute on Aging, an older person doesn't lose these things just because they get older. They lose them because they become inactive.



Before you go out and start an exercise regiment, you need to talk to your doctor about what you can and can't do. Work with them to set up a program to meet your needs. Here are some tips to help you start and maintain a safe and healthy exercise program.

• Wear comfortable shoes and clothing. Make sure your shoes have adequate support and are comfortable.

• Warm up before you start exercising. Start out slow with something simple like walking. Step up the intensity while increasing your pulse and breathing.

• Start out with short sessions. As your body gets used to the routine, you can increase what you do.

• Drink lots of water. While you are exercising, your body's fluid needs increase. Don't wait until you get thirsty to take a drink.

• Eat more during the day when you begin to exercise. Make the meals smaller.

• Stand on one foot while doing a stationary activity to improve balance.

• Exercise with a friend and do exercises you enjoy and will do on a regular basis.

• Exercise at the gym during less crowded times (especially during cold season). As the weather improves, go outdoors.

• Don't exercise when you are sick. Return to your exercise regiment as soon as you are well enough.

• Consider becoming a mall walker. Most malls open early to let people walk around and exercise in bad weather.

• Take Tai Chi classes. Tai Chi is a program of exercises, breathing and movements based on ancient Chinese practices. Seniors who take Tai Chi classes have improved balance, which reduces their chance of falling.



Strength training exercises will help with the decline in strength and muscle mass. After getting the OK from your doctor, you need to set up a program that is right for you. Here are some guidelines:

• Start with no or light weights. Resistance bands or dumbbells work well.

• Lift weights that work on all the muscle groups at least two days in a row every week.

• Do each exercise for at least one set of 10 to 15 repetitions. Add more sets every week.

• Make sure you have the right form for each exercise.

• Warm up before you start.

If you have never worked with weights, it is a good idea to work with a trainer, especially one with experience with seniors.



The National Institute on Aging recommends that seniors do 30 minutes of cardio exercise every day. But as with every exercise program, see your doctor first. Then follow these tips:

• Make sure you enjoy the activity and that it's something easily accessible, like walking, swimming, biking or golfing.

• Start with five to 10 minutes of cardio three times a week, especially if you have never exercised before or haven't done so in a while. Every week, add a couple of minutes until you can do so for at least 30 minutes or more at a time.

• Work at a medium pace. You should be able to talk while you are exercising.

• Always start with light activity for about five minutes.

• Stretch after your workout.



Flexibility and balance are important for seniors. After your workouts, plan on stretching or start doing yoga or pilates. When you stretch, make sure your muscles are warm.



Exercising for just 30 minutes a day will improve your health and quality of life. It will help you be more flexible, slow the progression of osteoporosis and strengthen your immune system. All in all, that's not a bad payback for such a small investment.