Better Health 25 Eng

Better flexibility and balance. Exercising an individual
body part through its full range of motion helps stretch
muscles. At the same time, the shifting of weight forward
and back improves balance, a benefit that reduces the
risk of falls, injuries and muscle pain. Yoga and tai chi
are two of the best basic movement exercises.
Improved heart and lung function. Aerobic exercise is
one of the best ways for seniors to improve the function
of their heart and lungs. For maximum results, increase
the intensity level of each workout gradually until you
reach your target heart rate (THR). For seniors, the target
heart rate ranges from 60 to 70 percent of one’s maximum
heart rate, a level that is lower than the THR for younger
adults. During exercise, try to maintain your THR for
about 15 minutes, and include aerobic workouts three
times each week, or about every other day.
“ Having reduced mobility doesn’t
mean you can’t exercise–it’s a
good reminder of the need to
exercise so you can pursue a
happier, healthier senior life.”
Target heart rate
= Maximum heart
rate x 60% or 70%
Maximum heart rate = 220 – age
“An optimal exercise program encompasses these four
categories, giving seniors a full range of benefits to health
and physical fitness,” notes Dr. Suthee.
Limited-mobility exercises
Limited physical mobility doesn’t preclude most seniors
from exercising; there are plenty of ways to achieve better
health by exercising while seated or lying down. Lessstrenuous
exercise is always better than no exercise at all.
Seniors still have a great deal of influence over their postretirement
health and happiness, beginning with a conscious
choice to start living more active lives.
Exercise made safer
Many seniors worry about exercise jeopardizing
their safety and increasing their risk for injuries
and accidents. Whatever one’s age, there’s a right
way to exercise and a wrong way. Exercising the wrong
way causes painful injuries and potential health problems.
Before starting any exercise program, be sure to follow
these recommendations:
Consult your doctor to confirm that it’s safe to start
exercising; your doctor can recommend specific exercises
best suited to your individual situation while ruling out
the presence of any medical problems that may be
aggravated by exercise.
Build intensity gradually, starting with simple, short
exercises that gradually increase endurance until your
body can tolerate a 15- to 30-minute workout.
Choose proper shoes and wear comfortable but not
overly-loose clothing.
Exercise in a safe environment; the floor should be flat
and firm, and room temperature should be moderate,
neither too hot nor too cold.
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Choose exercises that you find enjoyable and that suit
your physical fitness level. Early on, avoid resistance
exercises in favor of low-impact activities like walking,
cycling and swimming.
Keep breathing normally; holding your breath or speeding
up your breathing increases peripheral vascular resistance,
which forces the heart to work harder and puts you at
risk of high blood pressure.
Allow sufficient recovery time between workouts. Consider
switching to lighter exercises until muscle soreness subsides.
Before beginning each workout, always warm up for about
ten minutes to stretch your muscles. And don’t end your
workout without cooling down for five to ten minutes. This
reduces the risk of dizziness and fainting while allowing
blood flow to gradually return to its normal rate.
Avoid working out when you’re feeling tired. And it’s a good
idea to end a workout if you feel overly tired, such as when
breathing heavily makes it difficult to speak normally.
Stop your workout and get medical help if you experience
shortness of breath, chest pain or dizziness.