Word on Health Article - It’s Never Too Late to Get in Shape

October 1999

It’s Never Too Late to Get in Shape
By Betty Riley

In 1900, an American could expect to live until age 47. Today, 71 million Americans are age 50 or older and, this year alone, millions more “baby boomers” are entering their 50’s and expecting to live until their mid- or late 70’s, if not longer.

Most Americans want to stay healthy as they age so they can continue to live in their own homes and do things on their own. The key to being able to do this, according to a growing body of research, is regular physical activity and exercise. Older Americans who stay active throughout their later years can maintain or increase their endurance, strength, balance, and flexibility. In some cases, staying active or exercising regularly on a long-term basis can actually improve the health of older people who already have diseases and disabilities. (See box)

To help us stay fit as we age, the National Institute on Aging (NIA), a component of the National Institutes of Health, along with astronaut and Senator John Glenn, has launched a national education campaign for keeping fit after 50. They have a new 100-page illustrated booklet, “Exercise: A Guide from the National Institute on Aging,” that shows easy ways to increase your physical activity in order to improve your health and vitality as you age.

“Regular exercise could make the difference between an individual—or a society—that ages well or one that doesn’t,” said Senator Glenn. “This guide gives people the tools they need to start an exercise habit and stick with it.” He said his participation in last October’s shuttle mission at age 77 would not have been possible without attention to exercise and diet. An important part of his regimen has always involved exercises anyone can do, such as jogging and brisk walking, rather than relying on high-tech equipment or training.

The new guide shows you how to put together a safe and balanced exercise program you can do at home. It includes 45 illustrations with instructions for exercises that benefit different parts of the body and shows how everyday activities, like gardening and climbing stairs, can be beneficial as well. There are even activity and progress charts at the end of the booklet so you can keep a record of how you’re doing. If you stick with exercising for a month–the first month is always the hardest–you can get a certificate from NIA.

What Can Exercise Do for Me?

Endurance exercises, which increase breathing and heart rate, can improve one’s stamina for those tasks you need to do in order to be able to live on your own and be independent, like climbing stairs and shopping for groceries.
Strength exercises not only build muscles so you can do more but also help you keep your weight down and your blood sugar in check.
Balance exercises can help prevent falls, which in older people are a major cause of broken hips and other injuries that often lead to going into a nursing home.
Flexibility exercises or stretching help keep your body limber. Such exercises may help people recover from injuries and may help prevent injuries from happening in the first place. Flexibility may also play a part in preventing falls and may help in reducing pain.

To get a free copy of the guide, while supplies last, call NIA’s toll-free number, 1-800-222-2225, or 1-800-222-4225 (TTY). It can also be ordered by e-mail at niainfo@lkacc.com and is available for viewing on the internet at NIA’s web site <http://www.nih.gov/nia/>. Click on “Health Information.” The exercise guide can be found under “Booklets.”—a report from the NIH Word on Health, October 1999.

For additional information, contact:
Betty Riley
Writer and Editor
NIH
Phone: 301-496-8855
Fax: 301-496-0019
E-mail: br3j@nih.gov

A Word to the Wise

If you are taking any medicine or have an ongoing medical condition, such as diabetes, heart disease or high blood pressure, or if you smoke or are obese, talk with your doctor before beginning to exercise and keep in touch with him or her if you do start an exercise program.
It is never too late to start a comprehensive exercise program. If you are a man over 40 or a woman over 50, check with your doctor first before starting any vigorous, as opposed to moderate, physical activity. How do you tell if an exercise is vigorous? Usually if the activity makes you breathe hard or sweat hard, it’s vigorous. For most people, running is a vigorous activity, but for others, walking could be vigorous. It depends on you–on the shape you’re in and if you have any medical conditions.
Physical activity needs to be a regular, permanent habit, but sometimes it’s hard to get motivated. Try to find an activity you really enjoy doing, like walking, biking, or dancing, and ask a friend to join you–having companionship is a great motivator.
Start out with an exercise schedule that your body can tolerate and that you think you really can stick with, and build up from there.
If you stop exercising for several weeks and then start it again, do it at about half the effort you were putting into it when you stopped, then gradually build back up.
Remember, your body needs fuel. Eat a balanced diet–it will help you build muscle and increase your energy and you won’t have to take expensive supplements. Research has shown that by cutting down on fats, you can reduce your risk of getting any serious diseases that affect the heart or blood vessels like high blood pressure. And, if you increase the amount of fruits and vegetables you eat, you can lower your risk of getting some types of cancer.

Examples of Endurance Activities/Exercises

Examples of activities that are moderate for the average older adult are listed below. Some older
adults, especially those that have been inactive for a long time, will need to work up to these
activitites gradually.

Moderate:

Swimming
Bicycling
Cycling on a stationary bicycle
Gardening (mowing, raking)
Walking briskly on a level surface
Mopping or scrubbing floor
Golf, without a cart
Tennis (doubles)
Volleyball
Rowing
Dancing

Men over 40, women over 50, people who have been inactive for a long time or anyone who has
or may be at risk for a chronic disease should check with their doctor before engaging in activities
such as the following:

Vigorous:

Climbing stairs or hills
Shoveling snow
Brisk bicycling up hills
Digging holes
Tennis (singles)
Swimming laps
Cross-country skiing
Downhill skiing
Hiking
Jogging

Example of Strength/Balance Exercises

Plantar Flexion:
1. Stand straight, holding onto a table or chair for balance.
2. Slowly stand on tip toe, as high as possible.
3. Hold position.
4. Slowly lower heels all the way back down.
5. Repeat 8 to 15 times.
6. Rest a minute, then do another 8 to 15 repetitions.

As strength increases, do the exercise on one leg only, alternating legs.
Or, hold onto the chair with one hand, then one fingertip, then no hands; then do exercise with eyes closed, if you are steady.

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