Exercise regularly: A healthy habit for healthy aging
Exercise is probably the single most important thing you can do to age successfully. The benefits are seemingly
endless and can include weight control, improved circulation of blood and oxygen, increased muscle mass, better mood
and improved balance.
"Doing some sort of exercise is very important for maintaining your functionality as you get older," says Paul
Takahashi, M.D., a specialist in geriatrics at Mayo Clinic, Rochester, Minn. "And it's absolutely never too late to
start."
Even in moderate amounts, exercise can help you enjoy life and avoid diseases that many people mistakenly believe
come automatically with age. You can reduce your risk of dying prematurely by almost half if you exercise every day or
nearly every day. Regular physical activity cuts your risk of:
Heart attack
Stroke
High blood pressure
Diabetes
Osteoporosis
Depression and anxiety
Osteoarthritis
Falls and broken bones
Some kinds of cancer
Exercise can also enhance your mood and help you manage stress and sleep more soundly.
The following are essential points to remember about exercising during middle age and beyond:
Consider a checkup first. See your doctor before starting a vigorous exercise program, particularly if you have a
chronic health condition.
Start slowly. Try not to overdo it — exercising too long or too intensely — when starting out. Be sure to make
stretching a part of your routine. When you feel stronger, gradually increase the amount or intensity of your exercise.
Enjoy your exercise. Pick something you enjoy doing and have fun. Vary your exercise program or include a friend to
keep it exciting. Take your exercise outside if the weather is agreeable.
Aim for 30 minutes or more of exercise most days of the week. This can be done all at once or accumulated throughout
the day — for example, a 10-minute walk in the morning, 10 minutes of climbing stairs in the afternoon and another
10-minute walk after dinner.
Be creative. Although certain conditions may prevent you from doing certain activities, almost everyone can
participate in some form of physical activity. For example, if you have arthritis, you may do well with pool or water
exercise. And exercise can include many common household chores and lifestyle activities, such as walking the dog,
washing the car or raking the yard. Talk with your doctor about what will work best for you.
Pace yourself. If you're unable to talk while exercising, you're probably working too hard. You should be breathing
hard or be slightly out of breath but still be able to engage in conversation.
Know when to stop. Stop exercising and seek immediate care if you feel tightness in your chest or have severe
shortness of breath, chest pain or pain in your arms or jaw, or you experience heart palpitations, dizziness or
faintness.
endless and can include weight control, improved circulation of blood and oxygen, increased muscle mass, better mood
and improved balance.
"Doing some sort of exercise is very important for maintaining your functionality as you get older," says Paul
Takahashi, M.D., a specialist in geriatrics at Mayo Clinic, Rochester, Minn. "And it's absolutely never too late to
start."
Even in moderate amounts, exercise can help you enjoy life and avoid diseases that many people mistakenly believe
come automatically with age. You can reduce your risk of dying prematurely by almost half if you exercise every day or
nearly every day. Regular physical activity cuts your risk of:
Heart attack
Stroke
High blood pressure
Diabetes
Osteoporosis
Depression and anxiety
Osteoarthritis
Falls and broken bones
Some kinds of cancer
Exercise can also enhance your mood and help you manage stress and sleep more soundly.
The following are essential points to remember about exercising during middle age and beyond:
Consider a checkup first. See your doctor before starting a vigorous exercise program, particularly if you have a
chronic health condition.
Start slowly. Try not to overdo it — exercising too long or too intensely — when starting out. Be sure to make
stretching a part of your routine. When you feel stronger, gradually increase the amount or intensity of your exercise.
Enjoy your exercise. Pick something you enjoy doing and have fun. Vary your exercise program or include a friend to
keep it exciting. Take your exercise outside if the weather is agreeable.
Aim for 30 minutes or more of exercise most days of the week. This can be done all at once or accumulated throughout
the day — for example, a 10-minute walk in the morning, 10 minutes of climbing stairs in the afternoon and another
10-minute walk after dinner.
Be creative. Although certain conditions may prevent you from doing certain activities, almost everyone can
participate in some form of physical activity. For example, if you have arthritis, you may do well with pool or water
exercise. And exercise can include many common household chores and lifestyle activities, such as walking the dog,
washing the car or raking the yard. Talk with your doctor about what will work best for you.
Pace yourself. If you're unable to talk while exercising, you're probably working too hard. You should be breathing
hard or be slightly out of breath but still be able to engage in conversation.
Know when to stop. Stop exercising and seek immediate care if you feel tightness in your chest or have severe
shortness of breath, chest pain or pain in your arms or jaw, or you experience heart palpitations, dizziness or
faintness.
