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Nutrition & Fitness

Exercise and your age

There are many benefits of appropriate exercise. It is always best to talk to your physician before starting an exercise program, especially if you haven’t been active, are advancing in years, or have a chronic or acute health problem. Physical activity and exercise programs should meet your needs and skills. The amount and type of exercise depends on what you want to do. Different exercises do different things. Some slow bone loss, others may reduce the risk of falls, and still others may improve the fitness of your heart and lungs. Some may do all three.

You can exercise at home alone, with a buddy, or as part of a group. Talk to your doctor before you begin, especially if you are over 60 or have a medical problem. Move at your own speed, and don't try to take on too much at first. A class can be a good idea if you haven't exercised for a long time or are just beginning. A qualified teacher will make sure you are doing the exercise in the right way.

Physical activity should start early and become a natural part of your life. It’s interesting to note that nearly half of American youths aged 12-21 years are not vigorously active on a regular basis. About 14 percent of young people report no recent physical activity. Inactivity is more common among females (14%) than males (7%) and among black females (21%) than white females (12%). Participation in all types physical activity declines strikingly as age or grade in school increases. Only 19 percent of all high school students are active for 20 minutes or more, five days a week, in physical education classes.

Particularly for older women, it's a good idea to include some stretching, strength training, and aerobic or endurance exercise in your exercise plan. People who are weak or frail, and may risk falling, should start slowly. Begin with stretching and strength training; add aerobics later. Aerobics are safer and easier once you feel balanced and your muscles are stronger. Aerobic exercises (also called endurance exercises)--strengthen the heart and improve overall fitness by increasing the body's ability to use oxygen. Swimming, walking, and dancing are "low-impact" aerobic activities. They avoid the muscle and joint pounding of more "high-impact" exercises like jogging and jumping rope.