Fit for life – Exercising as you get older
If anything exercising is more important as you get older. Here’s why:
Risk factors associated with Coronary Heart Disease (CHD) increase in your 40s
often via Type 2 diabetes. Do moderate aerobic exercise at between 55-70% of your
Maximum Heart Rate (MHR), at least 30 minutes per day, 5 days a week and you
will reduce your risk of CHD by between 33-50%.
Bone mineral density starts to decrease increasing the probability of getting brittle
bones (osteoporosis). 1 in 5 men and 1 in 2 women over 50 will fracture a bone in
their lifetime, mainly through osteoporosis. Exercise does not only slow down the
degenerative process – in fact it reverses it. To be effective do strength building
exercises 2-3 times per week. Impact activities such as walking, running, dancing
also assist in maintaining bone density.
If you remain inactive you will lose up to 30% of your flexibility by your 60s. A regular
programme of stretching and resistance exercises will assist. They also assist in
lowering the probability of developing arthritis. Yoga and pilates are good examples.
In your 70s the probability of a fall increases. Bone health is paramount for reducing
the severity of injuries after a fall and therefore strength building and impact activities
should be undertaken. However it is the basic principles of sport which will stop us
falling in the first place. These are balance, agility, power, coordination and
reactions. Tai Chi, pilates and yoga are good examples of sports which can assist.
Studies have also shown that regular physical activity reduces the probability of
developing Alzheimer’s or dementia or delaying their onset.
Conclusion
Whilst the Grim Reaper is ultimately inevitable for us all regular exercise has been
[proven to improve quality and duration of life for elderly people.
Also vitally important is proper nutrition (which is covered in separate articles).
Banking On Fitness can help in both respects.