Exercising
Sensibly

 

Middle aged and older people can cut the risk of coronary heart disease, stroke, diabetes, osteoporosis, cognitive impairment, and other illnesses by participating actively in three types of exercise:

If you have a medical condition, check out these Healthworks web sites for information about exercise.

Low Impact Aerobics

Middle aged and older people should aim for at least 30 minutes a day, 3-days a week, of a moderate activity. Younger people should aim for at least four weekly sessions.

Low impact aerobics include such activities as

  • brisk walking
  • biking
  • swimming
  • dancing
  • gardening

Low impact aerobics cuts the risk of

  • heart disease
  • stroke
  • diabetes
  • osteoporosis
  • cognitive impairment

In addition, aerobics can reduce stress, ease arthritic pain, build cardiovascular fitness, and control weight.

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Strength Training

Middle aged and older people lose muscle and bone mass faster than younger people. Strength training fights osteoporosis better than aerobics do. It helps build muscle and balance. Strength training can also help in weight control since muscle burns more calories than fat.

Strength training can include using:

  • elastic bands
  • weight machines
  • free weights

Aim for three weekly sessions after about age 40 for women and age 50 for men.Older individuals should use dumbbells, not barbells, which are harder to control.

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Stretching

As little as 10 minutes of stretching every other day can prevent stiffness from developing with age.

Health care professionals recommend doing some stretching before and after aerobic exercise workouts and after strength training.

Stretching prevents stiffness, which can lead to falls and limit the ability to perform tasks essential to maintaining an independent lifestyle.

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