How to Benefit from Exercise as You Age

Exercise not only keeps your muscles toned, it may help keep your brain sharp as well. A six-year study of adults over 55 reported in the Journal of the American Geriatric Society, found that those who were physically fit at the beginning of the study scored better on mental and other health function tests six years later, as compared to those who didn't exercise regularly. Anything that gets oxygen into your system and works your lungs and heart, such as walking, bicycling, swimming, jogging, dancing or playing tennis - can go a long way towards keeping you young at heart. According to Chris Woolston, M.S., many so-called diseases of aging are really diseases of inactivity and can be modified by exercise.

Instructions

Difficulty: Moderate

1. Exercise can improve your mood. A regular walk around the block or jog/bike ride through the park can raise your self-esteem, reduce stress, ease anxiety and even lessen symptoms of depression.
2. Select the exercise that's right for you. Find something that you love to do. If you are a competitor, you may enjoy playing tennis with a friend or neighbor. If you prefer quiet time and solitude, an early morning walk or bike ride could be just what you need.
3. Listen to your body when making a choice. If you suffer from arthritis, swimming may be more enjoyable for you. Or, if you have bad knees or feet, riding a bike may be a better activity in lieu of walking or jogging.
4. Check with your doctor before starting any exercise program and ask what heart rates you should target while exercising. When exercising, you should try to maintain your target heart rate for at least 30 minutes several times each week.
5. Once you're ready to start your new exercise regime, do so with common sense. This means drink lots of water, including a glass before and after exercising.

Tips & Warnings

• To prevent strain on your heart and injuries to your muscles, try at least five minutes of low-intensity warm-up exercises followed by 5-10 minutes of slow stretching prior to every workout.
• After exercising, cool down with a few minutes of stretching and slow walking.
• Avoid vigorous workouts in hot, humid weather, check air quality warnings, and see a doctor immediately if you feel dizzy, nauseated or disoriented, or if you're unable to talk.
• Other warning signs of overexertion include pains in your chest, upper back, left shoulder or arm.