Celebrating Senior Fitness

  When I was younger, I exercised to look good, improve athletic performance, and feel good. At 59, well, it's pretty much the same, although with a receding hairline abutting graying hair, the looking good is pretty much shot!
   Yes, priorities do change as we age, but the need to move does not. In fact, it's more important to exercise the older we get. Bone strength, balance, flexibility, and prevention of muscle loss are some real good reasons, as well as heart health - lowering blood pressure and sugar levels. Cognitively, too, exercise is perhaps the best defense against dementia!
   The National Council on Aging suggests seniors (over 65) should get least 2/12 hours of exercise a week of moderate exercise (walking, bicycling, aqua aerobics, etc), and do strength training twice a week. The strength training can be with free weights (great for balance and independent motion of the arms and legs), machines (easy to use, strength gains), resistance bands (continual tension on the muscles, portable), medicine balls (throwing, rotating and catching), or body weight (modified pull-ups, lunges, step-ups, squats, etc.).
     Stretching and balance work (sitting on stability balls, or standing on one leg), should definitely be included. Try to mimic movements you do in life (golf swings, sitting to standing), and mix up the exercises to limit over-use injuries and to keep things mentally and physically fresh.
   Water is great natural resistance, and swimming is certainly a tremendous overall workout for any age. The recumbent bike is excellent for the hips and hamstrings, and is protective of the lower back. Elliptical machines burn a similar amount of calories as running (standing, and using major muscle groups), and are easy on the joints. If you're an older runner and your body can still handle it, go for it! Running is hard to pick up in your later years, but it is possible.
    If you've been exercising all your life, it's hard to set new records as you age, but if you've been sedentary, you definitely can get the clock moving in the right direction and develop muscles and endurance you may have never had.
   The stronger you are as you age, the less dependent you are on others. You can still mow the lawn, rake the leaves, or shovel snow. It's not as much of a chore to lug around grocery bags. Improved balance means more confidence in walking on the snow or ice.
    When you exercise, you're also more conscious of your diet. You don't want to have greasy, bloating food before a workout, and you won't feel like it after! The eating naturally becomes healthier, and it's much easier to maintain a healthy weight.
    No, you may never look as good as you did in your 30's and 40's - I know I won't! But exercise should be a key component of your life - forever!