Slowing the Aging Clock

Slowing the Aging Clock

By Len Kravitz, PhD

Reprinted with permission from IDEA, the International Association of Fitness Professionals.

As you grow older, you may feel there is nothing you can do about the physiological changes that occur with aging. Surprise! There is something you can do, and it needn't even cost anything. What is it? Exercise!

The Age Antidote
Research has discovered the following findings relating to mature exercisers:

Physical activity in elders has been linked to the prevention of some cancers, as well as reduced risk of heart disease, hypertension, osteoporosis, obesity, Type II diabetes and osteoarthritis.

Mature adults who maintain high levels of cardiovascular endurance, strength and flexibility are less likely to need long-term care.

Falls, which are the leading cause of fatal injuries in people over 75 years old, can be reduced dramatically through participation in exercise programs that improve balance and mobility.

Increased strength improves gait and bodily control and helps individuals function independently.

Exercise is often associated with more effective stress management, fewer sleep disorders, enlightened mental outlook, reduced loneliness and lowered depression and anxiety.

Ready, Set. . . Before You Start
Before you being to exercise, consult with a qualified health practitioner, such as your physician. A pre-exercise assessment will help you determine the safest, most appropriate way to start your program.

Next, determine your short-term and long-term goals. (A certified fitness professional can help you with this.) Pursuing attainable goals will increase your self-esteem and self-confidence. Don't worry if you're feeling nervous about beginning an exercise program. This is very common!

Focusing on the Big Three
Your exercise program should concentrate on the following areas:

1. Improving Aerobic Endurance. For aerobic exercise your choices are numerous. Swimming and water exercise are excellent because they don't place a lot of stress on the joints. Stationary and seated (known as recumbent) cycling are less stressful on the back and legs than some activities, and fitness walking is also a good option.

Try to follow the guidelines from the Centers for Disease Control and Prevention and the American College of Sports Medicine. These guidelines recommend you accumulate 30 minutes or more of moderate-intensity physical activity over the course of most days of the week.

2. Increasing Strength. Resistance training has gained considerable popularity with older adults over the last decade. It has been show to stimulate bone growth, improve posture, decrease percent body fat and improve balance and mobility. To ensure you train properly and effectively, procure the expertise of a certified personal trainer or instructor, and have him or her design an appropriate resistance exercise program for you. (In fact, seeking the support of one of these professionals can help you adhere to the correct exercise safety guidelines and maximize the effectiveness of all types of exercise.)

3. Improving Flexibility. You need to perform flexibility exercises in a slow, sustained manner, holding the stretches for up to 30 seconds. Make sure you feel the stretch in the muscles, not in the joints. It is okay to stretch daily. Stretches for the backs of the legs, fronts of the legs, low back and shoulders are recommended. These flexibility stretches are best performed at the end of the workout.

Before doing any of these types of workouts, you'll want to warm up with some low-intensity activity, like walking, and range-of-motion movements of the major muscle groups.

Additional Reading:
Strength Training Basics
Starting an Exercise Program
Easy Ways to Boost Your Activity Level
Understanding Your Training Heart Rate

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Getting & Staying Active