Walk for Longevity
Older men who walked less than one mile per day were at almost twice the risk of dying as those who walked more than two miles per day, according to a recent study. The more you walk, the better for your longevity, so get started walking now, or start going farther if you do walk.Strength First
If you don't work out, or have a job requiring physical labor, you may lose a lot of strength as you get older. (Everybody loses some.) When considering exercise, think about doing some strength training before starting an aerobic exercise program. Many older exercisers can walk faster and farther after strength training because their legs are stronger.Cognitive Benefits from Exercise
Elderly exercisers have shown cognitive benefits on aging and exercise studies, while non-exercising control subjects have difficulty concentrating and remembering. Exercise, especially aerobic exercise, helps retain or improve mental acuity as we age.Another way to gain beneficial cognitive benefits from exercise is to really stress the arm/leg/side of the body that is weaker. The more difficult something is to do (not in regards to weight, but in regards to motion), the more the brain has to work to send the proper signals to the muscles to perform the movement properly. This then makes our brain work harder, teaching our brain something new as well as our muscles. This same thinking can be used in daily life; whether you are picking up a hot cup of coffee/tea or opening a door, try and use your opposite arm/hand to perform the motion. This too makes your brain work in conjunction with your muscles, stressing and exercising you cognitively. Wonderful.
Adapting to Aerobic Exercise
It's never too late to start exercise, though if you are older or deconditioned, you have to start more slowly. There are people running marathons in their 70s and 80s who didn't even start running until they were in their 60s. You don't have to be a marathoner to get benefits such as weight control, lower blood pressure, and improved lipid profile. The important thing is to find an exercise, or exercises, you like to do, and do it consistently.Workout Frequency
Some research has indicated exercisers over 60 can make gains by working out with weights only once a week. However, it may be difficult for either the body or the mind to learn the exercises with such a regimen. You may be able to maintain your fitness on one workout a week for a while, but it's better to work out two or three times a week to improve your fitness.Seniors and Heat Injury
Senior athletes are more susceptible to heat injury during exercise because of decreased ability to regulate temperature and feel thirst, as well as the effect of some medications. Excercise can help regulate body temperature, but problems may still arise. Discuss the issue of heat injury during exercise with a sports medicine physician if you think you might be affected.Tai Chi for Balance
Tai chi is popular with seniors. It can be done on some level by almost everyone. It can help control blood pressure, as well as improving flexibility and balance. This can prevent falls for seniors, as has been shown by scientific studies. Look for a tai chi class, as it is hard to learn from books or videos, though these can be good for reference.Anti-aging Without Pills
Many supplements are touted as anti-aging aids as they are supposed to raise levels of certain hormones that are thought to decline with age. These may or may not be effective, and may have side effects. Don't take any such supplements without consulting your doctor. If you want a different approach, try exercise, which raises growth hormone and testosterone, and/or meditation, which increases DHEA. You'll save money, too.
