65 or older? Time to start exercising

April 9, 2010
by M. Carmela de Luna

If you’re starting to feel the effects of aging – stiff joints, fear of falling, low energy levels and general weakness – the last thing you want to do is be inactive. It’s the perfect time to start an exercise plan to increase your ability to participate in physical activities and improve your quality of life.  An exercise plan can also help you manage medical conditions like heart disease, diabetes or arthritis.

Any exercise plan should include strength, endurance, flexibility and balance activities.  Strength exercise usually involves using weights and/or resistance bands to help build arm, leg and back muscles.  Endurance exercise is commonly referred to as aerobic or cardiovascular exercise because the activity typically increases your respiratory and heart rates.  Flexibility exercise stretches muscles to relieve the stress and strain from your joints and helps you move better. Balance exercise challenges your ability to maintain your balance whether you’re moving or standing still. 

Knowing where and how to start can be confusing, but there are many resources for older adults to point you in the right direction.  The National Institute of Aging (NIA), an affiliate of the National Institute of Health (NIH), has developed a website (www.nia.nih.gov) to address the health concerns of older adults.  The American College of Sports Medicine (ACSM) has developed an Exercise is Medicine TM program and established exercise guidelines to help maximize the benefits from exercise while maintaining safety.  Many local communities have senior centers that provide programs tailored to the exercise needs of older adults.

The key to success is finding physical activities you enjoy so you can be consistent with your plan.  Select an activity that involves friends and family so you have an instant support group.  Regardless of what activity you chose, your number one priority should be your safety, so if you feel like you’re “working too hard” or you get pain from the activity, you should stop and rest. If you’re concerned about your safety, consult with your primary physician or a fitness professional (physical therapist, athletic trainer, personal trainer) to develop an appropriate exercise plan for you. 

M. Carmela de Luna has a doctorate in physical therapy and is a certified athletic trainer at New Castle Physical Therapy & Personal Training, 16 Schuman Road in Millwood, N.Y. 914.488.5440.

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