Exercise Benefits as you Get Older

Naples Sports Medicine

Clinically speaking, we begin to age from the moment of conception. As we approach our middle years, if our bodies are not well cared for, the effects of normal aging become apparent. Various organs and systems begin to display deterioration. The effects of this deterioration present themselves as heart disease, arthritis, elevated blood pressure and low back problems to name a few. Other changes that occur include decrease in hormone production and elasticity begins to diminish in muscles, skin and blood vessels. Many of these adverse effects of aging can be reserved or slowed with the intervention of a proper and regular exercise routine. No matter how well one maintains oneself, the physiological process of aging will take its toll. Exercise does not stop the biological clock, but it can slow it considerably. Proper exercise is imperative in maximizing physiological capacity.

• Close to 85% of our most dreaded diseases could be prevented with appropriate lifestyle changes, including a good diet and regular exercise. Proper healthy life style behaviors and sensible exercise would not only prevent disease and untimely death but would improve the quality of one’s life.
• Men and women in their 70s and 80s can achieve levels of vigor associated with people 30 years younger. This means that assuming there are no underlying disorders, exercise can make an 85-year-old as strong as a 55-year-old person.
• Older adults who want to maintain physical and emotional independence must engage in regular exercise. Most older adults fear losing their independence more than they fear death. Proper exercise can help older adults prolong their independence.
• A medical clearance is a must for older adults. they should have resting measures performed, such as blood panels. EKGs and neurological assessments. These assessments will help evaluate chronological versus fitness age in participants who, at 75, may be able to participate in the classes geared toward people age 50 to 65 and vice versa.

Guidelines

So, there are no excuses for you to start an exercise program. However, you must follow some guidelines in order to obtain the maximum amount of benefits without hurting your self. If you need more information , you can always consult your physician.

• Strength Programs: Low to moderate intensity with a greater number of repetitions. You can substitute any free weight exercise that is difficult to perform with a machine or partner-assisted exercise until reaching a good base level of strength.
• Frequency: 2 to 3 times per week in conjunction with a cardiovascular program.
• Duration: Approximately 60 minutes total (30 minutes cardiovascular plus 30 minutes of resistance training, depending on your state of fitness). This duration needs can build up as you keep going.
• Intensity: Low to moderate at approximately 50% to 80% of estimated VO2, or 60% to 75% of maximum heart rate.
• Flexibility training after each session should be done.

Orthopedic Corner | Leon Mead MD Orthopedic Doctor | 730 Goodlette Road North, Suite 201  Naples Florida 34102 | Phone: (239) 262-1119