Beginning an Exercise Program

Joyce Remy

Did you know that lack of exercise can cause or worsen the most chronic diseases, such as diabetes, heart disease and arthritis? Whether you've been an active person all your life or have been a "couch potato" to age 90, beginning an exercise program now will give you great results.

Why exercise?  

Research over the past 20 years has shown conclusively that regular physical activity is the most important contributor to healthy aging. No matter what your physical or mental strengths and challenges, you can reap the benefits of an exercise program that's right for you.

And no matter what age you begin, or how long you may have been inactive, exercise will always improve your sense of self-reliance and independence by:

• increasing your stamina and energy
• strengthening your bones to fight osteoporosis
• improving your muscle tone, strength, and endurance
• maintaining flexibility 
• increasing the efficiency of your heart and lungs
• decreasing your blood pressure and resting heart rate
• promoting your sense of balance and agility
• improving your digestion and elimination.

Getting started  

Many people start a physical activity program with good intentions, only to get frustrated and quit a few weeks later. Here are some things to help you stick with your program:

• Pick activities you like doing.
• Start slowly. It is safer and less discouraging to start small and work up gradually to more exercise.
• Be patient. Stay with your program for at least two to four months.
• Schedule a regular time for your exercise.

Selecting your activities

Think about these choices as you choose your exercise activities:

• Alone or with others?
• In a class?
• Indoors or outdoors?
• What fits into my daily routine?
• Is transportation a problem?
• Any limiting physical conditions?
• What recommendations has my doctor given me?

Remember!

Check with your doctor first if you plan anything more than a gradual increase in physical activity ... or if you are in a risk category for high blood pressure, heart disease, stroke, etc. Remember also...

• Don't exercise with a full stomach.
• Don't exercise during an illness or injury.
• Don't exercise during high humidity or extreme hot or cold.

Your program

A good exercise program should include three key elements:

1. Stretching and Flexibility Exercises

Begin each exercise time safely by stretching your muscles. Ask your doctor or physical therapist for a suggested routine.

Remember, stretching is a form of exercise in itself, and it helps prepare your body for more vigorous activities. These exercises will also help you maintain full motion in your joints. They prevent or delay muscles from becoming short and tight. As your joint motion gradually increases, you will be able to reach, turn, and move in all directions with greater comfort.

2. Aerobic Activity

Aerobic means "with oxygen." An aerobic activity requires breathing in more oxygen than normal over a period of time. Ultimately, your body is conditioned to process more oxygen without working as hard. When done regularly, aerobic activity will strengthen your heart and lungs.

An activity is considered aerobic if it is done at a pace that makes you breathe heavier and makes your heart beat faster for a set period of time. This activity should not make you overly short of breath. To achieve and maintain benefits, perform the activities regularly.

Some examples of aerobic activities include walking briskly, jogging, biking, swimming, or taking part in an aerobic class. A good aerobic session includes the following:

Frequency (how often you exercise): A minimum of three times a week.

Intensity (increased heart rate): Gradually work up to a heart rate 15-20 beats per minute above your resting heart rate. If you don't know your heart rate, work at a level that is not overly exhausting, but causes you to breathe harder than normal.

Duration (time during which you exercise): Gradually work up to at least 15 minutes at an increased heart or breathing rate.

3. Strengthening Exercises

These exercises help to build and maintain muscle condition. Muscle strength is needed to support the joints and help prevent falls and arthritic problems. If you don't use them regularly, muscles can get flabby, soft and weak. Strengthening exercises will help you remain strong and active without tiring easily.

This article is excerpted from Aging in Stride, a new book on safe, healthy aging from Seattle publisher Caresource Healthcare Communications. For more information, visit AginginStride.com.

2004 Caresource Healthcare Communications