By Barbara Walker R.N.C, B.S.N.
Many of the common complaints associated with the aging process—joint
stiffness, weight gain, fatigue and loss of bone mass, among others—can
be prevented by adopting a regular plan of physical fitness. Keeping
muscles conditioned and the heart strong and efficient can offset
these common complaints and may help reduce the risk of more serious
conditions, such as hypertension, heart disease, and circulatory problems.
Muscles help us move and support our skeleton. But as we age, muscles
and bones tend to lose mass and weaken, which can lead to poor posture
and a limited range of motion. To prevent this from happening, it’s
helpful to do muscular conditioning and flexibility exercises.
Muscles and bones grow stronger by working against progressively
increased resistance. The more demand one puts on a muscle over a
period of time, the larger and stronger it will become grow to meet
that demand. Exercises such as weight lifting, leg lifts and standard
push-ups are all muscle-strengthening exercises. Like an unused rubber
band, unused muscles can become stiff and tight. By gently stretching
one muscle throughout the day, it is easier to remain limber and improves
one’s ability to move through a wide range of motions.
Fit Heart – As people age, their heart muscles become more
fatty and less muscular. The insides of the blood vessels narrow,
and elastic-like fibers inside the arteries begin to stiffen. To keep
the heart in condition, heart-strengthening aerobic exercise is of
primary importance. But many mature adults think aerobic exercise
involves wearing unflattering leotards or running a four-minute mile.
Fortunately, it is not necessary to do either to condition the heart
and lungs. Walking is one of the best cardiovascular conditioners
and can be done by almost anyone, regardless of age or physical condition.
The key to successful walking is to walk briskly enough to keep the
heart beating in its target range (THR) for 20 to 30 minutes.
The Target Heart Range (THR) is the safest and most beneficial range
of heartbeats per minute during exercise. While many factors, such
as overall health and medical history, can affect the THR, a basic
guideline is to subtract one’s age from 220 and multiply the
answer first by .6 for the low end of THR per minute, and then by
.85 for the high end. Remember to start slowly and gradually build
up the pace until the exercise is comfortably within the THR for 20
minutes at least three times a week.
Whether or not one checks the THR during each workout, adjust the
pace so that it’s brisk without being out of breath. Use the
talk test – always be able to carry on a conversation during
cardiovascular conditioning.
Barbara Walker is an Education Specialist for CAMC Health Information
Center For more information on healthy aging, walking tips, or any
other health or wellness topic, contact the CAMC Health Information
Center at 1-888-HEALTHY or healthinfocenter@camc.org.
or visit www.healthin.com
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