Exercise for Seniors: What Is It Really Good For?

Article submitted by Heidi Klingbiel, M.D., director of geriatric rehabilitation at Kessler Institute for Rehabilitation with facilities in Saddle Brook, West Orange and East Orange, NJ.
For more information, she can be reached at 973-414-4770 or e-mail: hklingbiel@kessler-rehab.com, or visit their website: www.kessler-rehab.com.

In this very health conscious world we live in, joggers of all shapes and sizes are out on the roads, specialty health food stores seem to be on every corner and fitness centers are everywhere. So, everyone must be exercise-conscious, right? Not quite. Childhood and adult obesity rates are higher than they have ever been and obesity-related ailments, such as diabetes and hypertension, are rampant. And interestingly, most people who do exercise during their adolescent and middle years, generally abandon it as they grow older. Does it matter?

The answer is "YES!" The benefits of exercise, as well as the period of time over which one can expect to reap these benefits, are being explored more and more and, in fact, many of these studies have included older subjects. All have clearly demonstrated the ability to benefit from exercise - even for individuals in their 90s.

Take, for example, aerobic exercise, often referred to as endurance or cardiovascular conditioning. This type of exercise, which includes walking, jogging, cycling, swimming, etc., is characterized by repetitive contractions of large muscle groups. The components of aerobic exercise are: training intensity (the percentage of your maximal heart rate that you rise to); frequency (the number of exercise sessions per week); and duration (the length of the exercise period). Exercising a minimum of three times a week, for at least 20 to 30 minutes, and at the higher end of the individual's safe maximal heart rate, is generally recommended. To maintain current strength, exercising at least twice a week would be wise. In return, an increase in endurance can be expected. For persons who are more frail or debilitated, that can mean pushing a shopping cart in the market more easily; for those who are more fit, they may be able to hike the pyramids on their next vacation.

Resistance or strength training has also been shown to have significant benefits, including increased strength and muscle girth in persons of all ages. Balance exercises, such as tai chi and yoga, have also been increasingly recognized as valuable at all ages, but particularly for those with balance impairments.

While there is a wide range of programs to choose from, it is important to see your doctor before you being any exercise regimen to review your personal medical status, as well as your fitness needs and goals – and then commit to exercising as much as you can safely achieve. The time will be well spent!