Keep Exercising as You Age

Regular exercise helps you maintain a healthy weight, improves sleep, and reduces your risk for many chronic diseases. But the best reason for you to exercise as an older adult is to improve your quality of life and help you maintain your independence.

“Many seniors work hard all their lives with an eye toward enjoying their retirement years, but if they aren’t healthy enough to play golf, travel, or spend quality time with their grandchildren, those years can be disappointing,” says Cedric Bryant, Ph.D., chief science officer of the American Council on Exercise in San Diego.

Daily effort

Fortunately, most older adults—even those with diabetes and heart disease—can and should spend some time every day improving their fitness.

A balanced fitness program for older adults should include aerobic exercise for endurance, weight training for strength, and stretching exercises for flexibility.

“This comprehensive approach affords the most benefit and reduces injury risk,” says Dr. Bryant.

The best aerobic activities for older adults are those that don't jar your joints. Good choices are walking, swimming, and cycling.

Warm up first

To avoid excess strain on the heart and injury to the muscles, warm up for about five minutes before working out. Always cool down afterward. Never abruptly stop exercising. A sudden stop in motion can cause lightheadedness, dizziness, or muscle cramping.

Weight training strengthens the muscles and bones. Start with light hand weights or rubber exercise tubing. Talk with a fitness trainer on the proper way to work out with weights.

Stretching exercises can help you develop flexibility and maintain joint range of motion. Stretches should be done every day for about 10 minutes.

“Before you begin an exercise program, get your doctor’s OK,” Bryant says. “Doing so will help you gain the maximum benefit from the program while reducing your risk.”