The SeniorBridge Blog

Dr. Michael Gross

 As I get older, I find it harder to maintain a regular exercise program, is it really that important?

 As we grow older we tend to become less active. This is often a slow process that leaves us overweight and out of shape before we know it. How can we stop this process? The first step toward a more active, healthy lifestyle is exercise.

As we get older, our bodies change. Muscle size and strength decrease primarily due to inactivity. Bone mass and density decrease, increasing the susceptibility to fractures. Tendons and ligaments become less elastic, making it easy to get overuse injuries. Joint inflammation and cartilage degeneration often occur due to arthritis.

Thirty minutes of physical activity a day can help individuals feel good and prevent some medical conditions. Even individuals with chronic conditions, such as osteoarthritis and osteoporosis, can benefit from a balanced fitness program

 An effective exercise program is made up of several components: aerobic conditioning, flexibility and agility exercises, and strength training,. Before starting an exercise program be sure to talk with your doctor, especially if you are aware of, or suspect an ongoing medical problem.  If you have not had a medical check up in a while, one should be scheduled before starting an exercise program.

 Aerobic Conditioning improves the health of your heart and lungs. It also helps to manage your weight. With aerobic exercise, you move continuously to increase your heart rate and keep it elevated for a sustained period of time. How long you can exercise aerobically will depend on your fitness level. A general guideline is to work up to 20 to 30 minutes a day, three to four days a week.

Choose activities that you enjoy and can do regularly. Common aerobic activities include walking, jogging, bicycling, swimming, low impact aerobic classes, water exercise classes, and dancing. Many people prefer using machines, such as a rowing machine, stair climber, treadmill, elliptical trainer, or stationary bicycle. All forms of dancing — ballroom, social, country western — are another great way to get moving!

If you have arthritis, consider low- to no-impact activities such as water aerobics, swimming, elliptical trainer, Nordic track, stationary bicycle, or rowing machine.

 Flexibility and Agility Exercises are important for increasing your body’s range of motion. They also help lessen muscle tension and soreness, and reduce your risk of injury. We often overlook stretching and range of motion exercises, but they are very important in maintaining overall fitness.

Stretching programs and activities like yoga or tai chi are good examples of flexibility and agility training. Balance training is important and may help prevent falls and, therefore, fall-related fractures.

Tai chi is a program of exercises, breathing, and movements based on ancient Chinese practices. Seniors who practice tai chi or yoga have fewer falls and less fear of falling. These classes can also increase self-confidence and improve body balance.

 Strength Training improves muscular capacity and bone density. Stronger muscles and bones make it easier to do everyday activities like carry shopping bags or do yard work.

The most common strength training methods are working with free weights, resistance rubber bands or weight machines. It is very important to avoid strength imbalances by working all the major muscle groups, including the muscles in your arms, chest, back, stomach, hips, and legs.  If you have osteoporosis or loss of bone calcium, you will need to talk with a doctor before beginning a strength training program.

 Below, are 7 good reasons for seniors to continue exercising:

•  A safe, effective exercise program can help reduce some of the aches and pains that are a part of getting older. It can also slow down the progression of conditions associated with aging.
•  Keeping active helps you maintain your ability to walk, which is especially important to maintain your independence.
•  Exercise can improve and maintain balance and posture, reducing your risk of falling.
•  Exercise can improve your strength, endurance and flexibility. It promotes bone strength. Repeated mild stress on our bones helps them maintain their calcium content and structure.
• Exercise also helps to maintain muscle mass and tone. After age 30 we start losing muscle mass. Exercise stimulates muscle growth and slows this process. Muscle also uses more calories than fat tissue. As we increase or maintain our muscle mass we create a better ‘metabolic machine’ for burning calories.
• Exercise is also important for joint health. Repetitive motion promotes the body’s natural process of lubricating joint surfaces. This may help lessen joint stiffness and achiness.
• The stronger your muscles are, the more weight and stress they can handle.  Stronger muscles protect your joints. As we age our joints begin to gradually weaken from typical wear and tear.  Stronger muscles take weight and stress away from your joints.

Dr. Michael Gross is the founder and director of Active Orthopedic and Sports Medicine.  He is the section chief of sports medicine and the orthopedic director of the Center for Sports Medicine at Hackensack University Medical Center.  Dr. Gross has written numerous articles and book chapters on sports injuries. He has taken care of some of Bergen County’s finest athletes, from weekend warriors to professional athletes. Dr Gross can be reached by e-mail at: drgross@activeorthopedic.com, and his web site is www.activeorthopedics.com.