Get active. It's one of the best things you can do for yourself.
“Exercise is an antidote to aging," says Barry A. Franklin, PhD. He is director of cardiac rehabilitation and exercise labs at Beaumont Hospital in Royal Oak, Mich.
A well-rounded routine, as part of a healthy lifestyle, may help you avoid things like falls, heart disease, and osteoporosis. In fact, experts say, many of the conditions people think are due to getting older have more to do with not moving enough.
At any age, these are the types of exercise you want to get:
- Aerobic: good for your heart and lungs
- Strength training: good for your muscles and bones
- Flexibility and balance: helps prevent falls
Don't avoid exercise because you're afraid of getting hurt or think it's too late to start. It's a good idea to talk to your doctor for their advice before starting a new exercise program.
If you have a condition like heart disease, osteoporosis, or arthritis, you may need to tweak your exercise routine a little to meet your needs, but it’s worth it.
"The risks of exercising are far less than those of sitting on a couch," says Michael E. Rogers, PhD. He is director of the Center for Physical Activity and Aging at Wichita State University in Kansas.
Aerobic exercise strengthens your heart and lungs. It's also good for your blood pressure, blood sugar, cholesterol, sleep, and memory.
What to do: You can walk briskly, jog, bike, swim, Zumba, walk in the water, or do any other activity that gets your heart rate up.
"If you're new to exercise, start with something low impact to see how your body responds," Rogers says. Low impact means it doesn’t put a lot of stress on your bones and joints. Swimming and cycling are good examples.
Move at a medium pace, where you working a little bit but can still hold a conversation. Aim for 30 minutes a day. You can build up to that, even if you start with just 5 minutes at a time. You can gradually make your workouts longer and more challenging.
Tip: A pedometer can help you track your steps and set goals. Challenge yourself to do a little more each week.
This isn’t about becoming a body builder or professional weightlifter. Strength training – also called resistance training -- can help you stay as independent as you want. Do it to keep your muscles and bones strong and help prevent falls and fractures. It can make things like getting around easier.
Strength training is just as important as aerobics, Franklin says. It's the principle of "use it or lose it."
What to do: Start with 2-pound hand weights. Even food cans or filled water bottles will work. Try doing exercises like getting up and down from a chair while holding the weights. Giving your muscles and bones something to work against builds their strength.