If your doctor could give you a pill that would help you control your weight, give you more energy, reduce stress, and raise your spirits, would you take it? Regular exercise is just such a prescription.

A Well-Rounded Exercise Program Offers the Most Benefits

Source: Tufts University
April 10, 2001 (Reviewed: December 17, 2002)

Introduction

If your doctor could give you a pill that would help you prevent or delay some common diseases, control your weight, give you more energy, reduce stress, and raise your spirits, would you take it? Provided you fill it, a prescription for exercise can do just that.

The benefits of exercise

In addition to the benefits listed above, regular exercise helps keep bones strong, lowers blood pressure, and reduces the risk of falls by increasing balance and strength. But while all physical activity is beneficial, the types of benefits depend on the exercise. For example, lifting weights will make your muscles stronger and even help build bone strength--but it does not exercise your heart or make you more flexible. For this reason, it's important to work several different kinds of physical activities into your weekly routine.

Three types of exercise are important for older adults:

Endurance (also called aerobic or cardiovascular) activities like walking and swimming contribute to heart health, improve stamina, and weight management.

Strengthexercises, like lifting weights and walking upstairs, improve muscle tone and strength. With stronger muscles you are better able to stand up from a chair and pick up a bag of groceries (or a baby) with ease.

Flexibility exercises like gentle stretching and yoga help keep the body limber. If your muscles have a greater range of motion you are less likely to get an injury from other activities. Even daily actions--like reaching up to the top of the cupboard--will be easier (and safer) the more flexible you are.

Put variety in your workout

It may seem challenging to fit in all three types of exercise, but keep in mind, most activities provide more than one benefit. Walking, for instance, is a great all-around exercise that improves endurance, strength, and flexibility. Swimming, too, combines all three types of exercise. Walking has the added bonus of being weight-bearing--meaning you support your own body's weight--and that builds bone strength.

Ideally, a fitness plan should include several kinds of exercise to ensure all fitness areas are covered. But, physical activity does not have to be exercise in the traditional sense. Gardening, house cleaning, dancing, and playing with children can contribute to fitness. You might try a yoga class several times a week, walk on other days, and spend some time on the weekends working in your garden.

Put variety in your workout

It may seem challenging to fit in all three types of exercise, but keep in mind, most activities provide more than one benefit. Walking, for instance, is a great all-around exercise that improves endurance, strength, and flexibility. Swimming, too, combines all three types of exercise. Walking has the added bonus of being weight-bearing--meaning you support your own body's weight--and that builds bone strength.

Ideally, a fitness plan should include several kinds of exercise to ensure all fitness areas are covered. But, physical activity does not have to be exercise in the traditional sense. Gardening, house cleaning, dancing, and playing with children can contribute to fitness. You might try a yoga class several times a week, walk on other days, and spend some time on the weekends working in your garden.

Exercise your options

If you have several activity options you are more likely to stay interested and motivated. Also, it will be easier to fit in exercise despite disruptions to your usual routine. Raining? Walk indoors or ride a stationary bike. Guests coming over? Brisk vacuuming can work your arm and back muscles and get your heart pumping.

Here are some points to consider when selecting a fitness plan:

• Decide if you prefer working out in a group, with one or two buddies, or going solo.
• Keep location in mind--choose a class or fitness facility that is easy to get to.
• Consider physical limitations. If you have arthritis, for instance, choose low-impact activities like swimming or walking. To be on the safe side, check with your physician before you put your fitness plan into action.
• Factor in cost. A walking program costs nothing more than a good pair of shoes; joining a gym can be expensive. To keep costs down, look for exercise programs sponsored by senior centers, Y's, community centers, or health care facilities.
• Most importantly, choose activities you enjoy and do them regularly--even the best fitness regimen will not be beneficial if you don't do it on a regular basis.

Source

• Strong Women Stay Slim M. Nelson, New York: Bantam Books, 1999

Related Links
Exercise Programs--A Primer
Exercise Benefits Body and Mind
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