As you get older, your body goes through a number of natural degenerative musculoskeletal processes that can be countered with exercises to invigorate your functionality, mobility, and overall health. Although it may be more difficult to engage in the same sports and training regimens as were possible in youthful days, there are many ways to keep fit. The bottom line is that you are never too old to exercise.
As you age, your muscles, bones, and joints go through a number of changes that will lead to decreased mobility and functionality without a proper exercise regimen. These changes include:
Muscle
Bone
Joints
Whether or not you suffer from the effects detailed above, it is never too early or too late to start exercising. Although it’s best to exercise throughout your life, you can still counteract the effects of aging if you’ve had no prior exercise experience.
The benefits of a consistent exercise regimen go beyond musculoskeletal improvement. Your overall health stands to benefit from physical activity and can manifest itself in the following ways:
There are four main types of exercise: flexibility, strength, balance, and endurance. Using a balanced combination of these methods, you will receive an all-encompassing workout that will benefit your entire musculoskeletal system.
If necessary, a gym trainer or physical therapist can design a program that’s right for you. Many neighborhood gyms provide introductory personal sessions at no additional charge with your membership, with the option of ongoing sessions if necessary. In any case, if you aren’t familiar with the equipment you’ll be using, always begin your training regimen under professional supervision.
Flexibility
No matter what kind of training you’ll be engaging in, it’s important to prepare your body for the workout it’ll receive. You should always stretch before and after exercising, as it warms up and cools down the muscles, tendons, and ligaments, as well as the cardiovascular system.
Flexibility methods should target the following muscle groups:
How to start:
Endurance
Endurance training focuses on cardiovascular activities in which your body is in constant motion. Examples of endurance training include walking, jogging, biking, swimming, and other forms of aerobic activity, such as sessions on rowing and elliptical machines.
The benefits of endurance exercise are far-reaching. Endurance and cardiovascular physical activity increases breathing and heart rate and improves stamina and energy, and it is a successful way to lose excess weight.
How to start:
Strength
Strength training, or weight-lifting (using either freeweights or machines such as Nautilus), is beneficial to the strength of your entire musculoskeletal system. The advantages of this type of exercise include increased muscle mass and accelerated metabolism as well as the maintenance of weight and blood sugar levels. Perhaps equally important is its ability to aid in the prevention of osteoporosis.
Strength training should target the following muscle areas:
How to start:
Balance
Balance training aids your muscles and how they react to each other, helping to prevent instability and falls. Strength and balance go hand in hand.
How to start:
Even after you’ve mastered this exercise, you should practice within an arm's reach of a solid object (such as a stable chair or a table) that you can hold onto should you begin to feel unsteady.
In order to motivate yourself to keep your exercise regimen going, you should make an effort to keep it interesting and enjoyable. Most people starting an exercise program will tell you that exercise feels great, but for many people, it’s very hard to stay motivated and be consistent.
Tips:
At all times, the most important thing is to stay safe. Safe exercise habits are vital to an injury-free regimen of physical activity. Using a few helpful – and easy - guidelines, you’ll find yourself feeling better, looking better, and exercising healthier.
How to exercise safely:
The following is an example of an exercise program. Your personal experience may vary, depending on your doctor’s recommendations and your physical condition.
Henry is a 75-year-old male who wants to start an exercise program on advice from his physician that he needs to lose weight and decrease his high blood pressure.
Flexibility
Before his session, Henry stretches his calves, legs, shoulders, chest muscles, neck, and low back.
Endurance
Once he’s stretched out, he begins by walking to the park with his wife for 15 minutes a day
Strength
At home, Henry uses 4 lb. weights to strengthen his arms and 3 lb. cuff weights with standing exercises for his legs
Balance
To improve his balance, Henry holds onto a sturdy chair while standing on one leg. He holds on with one hand, and then one finger, to challenge his balance. His wife stands by and times his ability to maintain balance.
Flexibility
He stretches out his calves, legs, shoulders, chest muscles, neck, and low back after exercising to cool down.
Sample Progress Chart:
| Exercise | Monday | Tuesday | Wednesday |
| Walking | .5 miles 15 min |
.5 miles 15 min |
.5 miles 15 min |
| Biceps and Triceps | 4 lbs 2 x 10 |
4 lbs 2 x 10 |
|
| Upper Back and Legs | 3 lbs 2 x 10 |
||
| Balance on one leg | 1 hand 3 sec |
1 hand 3-5 sec |
1 hand 5 sec |
| Exercise | Thursday | Friday | Saturday |
| Walking | .7 miles 20 min |
.7 miles 20 min |
.7 miles 20 min |
| Biceps and Triceps | 4 lbs 2 x 10 |
||
| Upper Back and Legs | 3 lbs 2 x 10 |
3 lbs 2 x 10 |
|
| Balance on one leg | 1 hand 10 sec |
1 finger 3-5 sec |
Although the body begins to lose functionality and mobility in later years due to loss of muscle mass and degenerative agents in the bones and joints, these effects can be aided and counteracted by a healthy – and safe – exercise regimen. There are many ways to enjoy physical activity, and if done the right way, you’ll be able to experience the benefits for years to come.
Updated: 11/4/2009
Summary by Mike Elvin
Kataliya Palmieri, MPT
Rehabilitation Department
Hospital for Special Surgery