Memorial Health University Physicians -- CVT Surgery

Exercise and the Elderly

As we get older, we tend to become less physically active. In fact, about 40 percent of people over age 55 report no physical activity. However, the older we become, the more we need to exercise. Exercise helps prevent bone loss, bone fractures, and many other diseases associated with aging. It also increases muscle strength, balance, and coordination. Inactive individuals lose muscle fiber at a rate of 3 to 5 percent every decade after the age of 30 - that's about a 30 percent muscle fiber loss by the age of 60.

The American Heart Association has created the following guidelines for senior citizens who are interested in exercising.

  • Check with your doctor if you have a history of heart disease in your family. It is good to have a physical examination and take a graded exercise test before you start exercising.
  • Pick rhythmic, repetitive activities that challenge the circulatory system and exercise at an intensity appropriate for you.
  • Pick activities that are fun, that suit your needs, and that you can do year-round.
  • Wear comfortable clothing and footwear appropriate for the temperature, humidity, and activity.
  • If you decide that walking is a great activity for you, choose a place that has a smooth, soft surface, that does not intersect with traffic, is well-lit and safe. Many older Americans walk at area shopping malls.
  • Find a companion to exercise with you if it will help you stay on a regular schedule and add to your enjoyment.
  • Because muscular adaptation and elasticity is generally slowed with age, take more time to warm up and cool down while exercising. Make sure you stretch slowly.
  • Start exercising at a low intensity, especially if you have been mostly sedentary, and progress gradually.
  • If you plan on being active for more than 30 minutes, drink some water every 15 minutes, especially when exercising in hot, humid conditions. As you age, your sense of thirst tends to decrease and you can't completely rely on your internal sense of thirst.