Exercise might not smooth out every wrinkle, but it can have a profound effect on your level of health and fitness. The National Institute on Aging states that you can stave off depression; boost your mood; and even reduce your risk for heart disease, diabetes and certain types of cancer. Exercise might even delay the onset of age-related memory impairment.
Never Too Late to Start
Growing old gracefully doesn't have to mean leaving the state of your body up to chance. According to the American Council on Exercise, adults age 50 and over get health and fitness benefits from regular exercise -- even if they've never been physically active before. Exercise not only prevents certain health conditions from cropping up, but it also can help you keep existing health problems under control. Regular physical activity can help you manage high cholesterol, depression, diabetes and high blood pressure. A younger, more alert mind might even be part of the deal too. AARP indicates that moderate aerobic activity can even reverse shrinkage of your hippocampus, the part of your brain responsible for memory.
First Things First
Most older adults can safely perform moderately intense exercise, such as brisk walking or swimming. However, to be on the safe side, get your treating physician's OK before you embark on a brand-new fitness program. According to ACE and the NIA, it's important to see your doctor first if you have or are at risk for chronic medical conditions such as heart disease and diabetes or if you have a history of stroke, heart attack or joint replacement. Also check in with your doctor first if you smoke or are overweight or obese. Your physician may recommend that you get physical activity in a structured, medically supervised environment.
Choosing Your Activities
When it comes to moderately intense aerobic exercise, you have many activities from which to choose -- walking, jogging, dancing and group classes such as step or water aerobics. According to ACE, if you have problems with your joints, you might want to opt for a non-weight bearing exercise, such as rowing, swimming, cycling or using the elliptical machine at your gym. Your treating doctor can best prescribe the activities that are safe for your condition. One component of your fitness plan you won't want to neglect is strength training, also known as resistance training, which encourages muscle and bone health. Strength training utilizes free weights or weight machines. To avoid injury, ACE strongly recommends consulting a fitness expert or attending a group training class, if you're just starting out.
Your Goals
Your salad days may be long behind you -- and you don't need a sluggish body to remind you. However strong your will to build a stronger self, it's important to build up your endurance slowly, notes ACE. Start by getting aerobic exercise for only five minutes a day and gradually tack on the minutes as you get stronger. Your end goal should be to get at least 30 minutes of moderately intense aerobic activity as many days of the week as you can, along with twice-weekly strength-training sessions.
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