To Your Health

Exercise for Older Americans

By Nancy DiMarco, Ph.D.

Gordie Howe had one of the most spectacular ice hockey careers ever recorded. It spanned 33 seasons in the National Hockey League (NHL) and he set many records including most goals (108), most assists (1,049) and most points (1,850). In 1980, when he was a 52-year old grandfather, he was named an NHL All-Star for the 22nd time.

Other notable achievements by older athletes have included Ashley Harper, who at the age of 65 became the oldest man to swim the English Channel, and renowned jockey Willie Shoemaker, who continued to race into his late 50s and was the first jockey to win more than $100 million. Granted these individuals are exceptional, but they do demonstrate the potential in every aging adult.

Just as remarkable is an older person embarking on a regular exercise program and achieving results. An exercise program that is properly designed can have both physical and emotional benefits for the older adult. More importantly, maintaining an independent, active lifestyle is the real benefit of regular physical activity.

Hippocrates said “ Speaking generally, all parts of the body which have a function, if used in moderation and exercised in labours to which each is accustomed, become thereby healthy and well developed, and age slowly. But if unused and left idle, they become liable to disease, defective in growth and age quickly."

Those statements uttered 2,400 years ago have never been truer today. Only 10 to 15 percent of people over the age of 65 exercise regularly. This lack of regular physical activity may lead to increased risk of osteoporosis, depression, cardiovascular disease, obesity, diabetes and other health problems, plus the unnecessary loss of healthy years.

Getting started

Prior to beginning any exercise or physical activity program, an assessment of an individual's general medical condition must be performed by a physician. Special attention should be paid to the heart, lungs, muscles and bones and nervous systems, and any disorder or limitation must be identified to determine its severity. Once clearance has been given, then a program can be formulated.

Remember, the most important aspect of developing an exercise program is determining an individual's goals. Regular physical activity is a supplement to proper nutrition, adequate rest and a positive attitude. All of these components are necessary to enjoy a healthy lifestyle.

Types of exercise

Cardiovascular endurance is developed by rhythmic activities such as brisk walking, hiking, jogging, stationary cycling, swimming, gardening, walking the dog, parking as far away from your destination as possible and dancing. Most of these activities are excellent stress reducers, maintain body weight or cause weight loss and reduce the risk of heart disease.

Muscle strengthening, developed through resistance training or weight lifting, can help prevent falls, increase mobility and decrease frailty. Preserving muscle mass may allow older adults to perform their daily activities with less effort and allow them to live independently longer. It is important to begin with light weights and progress slowly to heavier ones.

Flexibility is promoted by proper stretching both prior to and after physical activity using slow, static movements. Stretches should be sustained for 10-30 seconds and performed at least two to three times a week.

Any exercise program should include enjoyable activities so participants want to stay with the program.

Older adults should have vigorous exercise at least three nonconsecutive times per week and moderate physical activity the other days. For someone new to physical activity, developing a "habit" is difficult if the individual exercises less than two times a week.

A regular exercise program might look something like this: 10 minutes of stretching and warm-up; 5-20 minutes of muscle strengthening, cardiovascular endurance or coordination activities, increasing gradually as one's fitness level improves; and 5-10 minutes of stretching and cool-down.

Although 30 minutes of continuous moderate activity is recommended daily, health benefits can be achieved with 10-minute bouts of exercise throughout the day, according to a study at the Institute for Aerobic Research in Dallas.

Intensity

Heart rate is typically regarded as a good way to monitor intensity of exercise because if you don't get your heart rate up to certain level for 15- 20 minutes, that exercise will not contribute significantly to improving cardiovascular fitness. You need to get your heart rate into the target heart rate range for your age, typically 60 to 75 percent of your maximum heart rate.

Your maximum heart rate is usually 220 minus your age, so for example, a 65 year old would have a maximum heart rate of 155 and a target heart rate range of 93-116 beats per minute. Your heart rate is determined by taking your pulse on your wrist or neck and counting the number of beats per minute (or counting for 10 seconds and multiplying by six).

Help shaping up

The National Institute on Aging (NIA) has a program targeted at those eligible to belong to the American Association of Retired People (AARP).

A 48-minute exercise video has been developed by this federal agency along with a 100-page illustrated book to help older Americans have increased flexibility, endurance, strength and balance. Exercise: A Guide from the National Institute on Aging — affectionately called the “Over-50 Fit Kit” — is available from the NIA for $7. It explains the exercises you can do at home, how to find a trainer, benefits of exercise and safety. The NIA director will even send you a signed certificate if you stick with the program for a month.

The exercise book and video are available by sending a check payable to the National Institute on Aging at: NIAIC, Dept. BR, P.O. Box 8057, Gaithersburg, MD 20898-8057.

Following a healthy plan of proper nutrition and regular, enjoyable exercise or physical activity will make our years past the age of 65 golden ones indeed.

Dr. Nancy DiMarco is a research professor in the Department of Nutrition and Food Sciences, the nutrition coordinator for the Institute for Women's Health and coordinator of the master's program in Exercise and Sports Nutrition at Texas Woman's University. She can be reached at ndimarco@twu.edu.

For Further Information Contact:

Roy Kron
Director of News and Information
Tel: (940) 898-3456
e-mail: rkron@twu.edu