Heart disease is one of the major concerns as one ages, as is osteoporosis. So, if you exercise, can you reduce your chances of both heart disease and osteoporosis? Exercise helps regulate blood pressure and boost the good cholesterol, HDL. Exercise also reduces obesity, which is a contributor to heart disease and also diabetes. As for bone density, studies show that physical activity which includes weight-bearing exercise can help prevent osteoporosis. Older adults are at a greater risk for osteoporosis and it is crucial that they exercise since it reduces your chances of falling and the injuries caused by those falls.
Cardiovascular Exercise
For a healthy heart, the American College of Sports Medicine recommends at least 15 to 60 minutes of aerobic exercise 3 to 5 days per week, with a heart rate of 60 to 90 percent of one's maximal heart rate (220 minus current age). If you've never exercised, the last thing you want to do is plunge into a difficult and timely workout routine. One option is to join a health club. There you will have access to a variety of cardiovascular machines like stationary bikes, treadmills and cross-trainers. You can also take advantage of the club's personal training staff, which can help put you on a safe and effective program. One of the easiest ways to exercise is to walk. One 30-minute walk or three 10-minute walks a day can help you add a few more years to your life. Another favorite is water aerobics. Water aerobics can help with flexibility, mobility and cardio endurance. Plus, the water gives your body full support so there's no impact on the joints which is helpful if you have joint tenderness or pain.
Strength Training
What about lifting weights? Is it safe and, more importantly, is it effective in helping older adults gain strength, balance and bone density? Scientists say the answer is yes. In a study of women aged 50 to 70, the women who strength trained gained 1% more bone density in the hip and spine while the group that did not lift weights lost 2.5 % bone density. Those who trained had strength increases from about 35 to 76% above the control group. Balance improved 14% and general physical activity increased by about 27%.
The good news is that even small changes in muscle size can improve your ability to do things like climb the stairs or get up from a chair. Some exercises you can do at home include:
If you're just getting started, you'll find detailed information about how to exercise at my Beginner's Corner. This Total Body Workout for Seniors offers more ideas for strength training you can do at home. Always check with your doctor if you have any injuries or medical conditions before starting an exercise program.
For home exercise, check out this extensive database of exercise videos for seniors.
