The benefits of being physically fit are so numerous that it
makes no sense not to attempt to develop a reasonable level of
fitness. As we age, keeping fit can become more of a challenge,
but the benefits are even more numerous and rewarding. Here are
six keys that seniors should keep in mind as they are pursuing a
fitness program:
1. Frequency - How often you exercise is an important factor in
a successful fitness program. For someone pursuing health
related fitness rather than sports specific fitness, you don't
have to exercise all that often. The American College of Sports
Medicine (ACSM) says that excellent results can be achieved by
seniors with 2 sessions per week of strength training and at
least 3 days a week of aerobic exercise (walking, etc.).
2. Intensity - How hard you push yourself is also important.
Seniors looking for health related fitness don't have to push
too hard though. For aerobic exercise you should aim to work at
a heart rate of about 60 -70% of your target heart rate (220
minus your age). Strength training requires enough weight to
challenge your muscles, but not so much that it makes you really
uncomfortable. The "no pain, no gain" mentality is definitely
not necessary for good results.
3. Duration - This refers to how long your exercise session
lasts. For good health, the requirements are very reasonable. A
good target for aerobic exercise is 30 minutes per day. But,
sessions of as little as 10 minutes each (if you do 3 per day)
have been found to create good results. For strength training,
duration is not too important. It's more important that you make
sure you do a variety of exercises that target all of your major
muscle groups.
4. Stretching - As we get older, most of us lose some of the
flexibility in our joints. Regaining as much of this flexibility
as we can is extremely beneficial. I recommend to my clients
that they try to do some stretching exercises every day. Even a
few minutes a day can make a big difference.
5. Warm-up - Everyone should include at least a few minutes of
warm-ups before they start their regular exercises. Your goal
with a warm-up is to simply loosen up the muscles you're about
to use and get some extra blood flowing to them. For strength
training a warm-up might include a set of your exercises with
little or no weight. For aerobic exercise, doing the exercise at
a slower rate at the beginning works well. A warm-up before
stretching is also a good idea. A few calisthenics that gently
move the joints you're going to stretch is all that's needed.
6. Cool Down - This is overlooked by many people. The principle
is pretty much the opposite of a warm-up. When you are through
exercising and increasing your heart rate and the blood flow to
your muscles, you need to slow everything down again. Make sure
you do some movements to slowly bring your body back down to a
more normal level before you stop completely.
Using these keys will help you to develop an exercise program
that is both beneficial and easy for you to follow. The results
that you will start to feel in just a few short months will make
the effort well worth it. Keep in mind that an exercise program
to improve your health is something you must plan on doing the
rest of your life. And you are worth it.
©2005 Thomas D. Manfredi, MS
About the author:
Online fitness coach Tom Manfredi is the creator of the site
fitness-after-50.com.
He has a master's degree in exercise physiology and over 20
years of practical exercise experience.
This site is designed with the mature adult in mind. Learn more
by going to
fitness-after-50.com
