Physical activity can be more helpful for older adults than other age groups! While all age groups do benefit from physical activity, older adults experience improvement in mood, delayed onset or improvement in conditions such as diabetes and heart disease. Physical activity also helps strengthen bones which have a tendency to weaken with age. Discuss changes in diet and exercise with a health care provider including the following recommendations from the National Institute on Aging:
• Stretch. Stretch your muscles before you start and after you finish any exercise. This will help warm and loosen your muscles and prevent injury and cramping. Even though you may not feel thirsty while you are exercising or after you finish, your body needs plenty of water, especially after exercise.
• 30 minutes. The NIA suggests that you do something to increase your heart and breathing rate for at least 30 minutes most days of the week. The time could be divided up into 10 minute intervals throughout the day. To see if you are exercising enough is to try to talk during exercise. If you can’t talk at all, you are exercising too hard. If you can talk without any problem, you are not exercising hard enough.
• Use your muscles. You are using your muscles any time you move any part of your body. Muscles become weak when they are not used and if they become weak enough, it may become difficult for you to walk or even get out of a chair. Strong muscles help to reinforce your bones , making it less likely that you will fall.
• Improve your balance. Many falls are caused by a loss of balance. You can strengthen your sense of balance by standing on one foot. Hold onto a chair for support if you are not able to stand alone. Another good exercise is standing from a seated position without using your hands or arms. Have someone else present when you are doing these exercises.
Consult your health care provider before beginning any type of physical activity. Start slowly with any type of exercise routine, doing too much too soon may seriously injure your body.
The American College of Sports Medicine recommends the following safety guidelines:
• Breathe! Don’t hold your breath while straining.
• Use safety equipment to prevent injury. This may include proper shoes or a bike helmet.
• Bend from the hips rather than the waist.
• Drink plenty of liquids.
• Exercise should never cause pain, just a little soreness or discomfort.
The NIA publication Exercise & Physical Activity: Your Everyday Guide from the National Institute on Aging has information on exercise for older adults as well as suggestions and illustrations for exercises. You may access the publication at http://www.nia.nih.gov/health/publication/exercise-physical-activity-your-everyday-guide-national-institute-aging-1. You may view the information on-line, download it in Adobe PDF format or order print copies free of charge. The NIA guide is also available in Spanish from http://www.nia.nih.gov/espanol/publicaciones/ejercicio-y-actividad-fisica-su-guia-diaria-del-instituto-nacional-sobre-el-2
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As of Feb. 21, I will be retiring from SDSU Extension. I have thoroughly enjoyed helping the people of South Dakota for nearly 33 years in my career with Extension! Many friendships have been built, but will not be forgotten! I will be enjoying some free time with my family and friends and pursuing some hobbies. You have all been a part of a very important part of my life and I thank you for that! See you around!