Inactivity, Not Aging Causes Most of our Health Problems

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Title: Inactivity, Not Aging Causes Most of our Health Problems

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Inactivity, Not Aging Causes Most of our Health Problems

Copyright 2005

Just like the young, older people can gain many benefits

from exercising. Life can be made a lot easier through

improvements in strength, balance, coordination, and

mobility. If the person has not exercised for a while, they

must start slow. Even walking 10 minutes per day will give

them great benefits.

Weight training is also a great option. Start them on a 20

minute program (3-4 exercises), and increase them from

there as they adapt. Keep sets at 2-3, reps at 10-15, and

the rest interval between sets at 90 seconds.

The facts:

· Improvements in fitness and oxygen consumption with

training are similar for younger or older men and women.

Though, an older person will generally start at a lower

level and peak at a lower level than a younger person.

· Older subjects show greater gains in muscle oxidative

enzyme activities.

· Aging appears neither to impair the ability to improve

muscle strength nor prevent muscle growth.

· Exercise can help arthritic patients by increasing

strength and mobility.

· Older people who exercise have:

· Higher VO2max values and half the expected decrease in

VO2max due to age

· Higher HDL cholesterol and lower LDL cholesterol

· Enhanced glucose tolerance and insulin sensitivity

· Greater strength, reaction time, and a lower risk of

falling

· Increased bone density (reduced chance of osteoporosis)

Guidelines:

· Always get a medical examination and clearance before

starting an exercise program.

· All equipment should be safe and inspected regularly for

defects.

· Training equipment should be located in an uncrowded

area.

· There must be adequate supervision by an experienced and

registered trainer to ensure correct technique is used.

· Programs should start with regular stretching and

strengthening exercises, with a progression to more dynamic

aerobic activities. Cycling and swimming are recommended

over jogging.

· Older people are generally less tolerant of environmental

stress so restrict training in extreme temperatures.

· Until they are experienced in weight training, only use

exercises that require them to keep both feet on the ground

(e.g. Squats instead of Lunges). This will reduce their

risk of falling and injuring themselves.

· Ensure all abdominal work is done on the floor and not on

the Swiss Ball.

· Only light lifting should be done above the head.

· No isometric exercises.

About the Author:

Ray has worked extensively in the health and fitness

industry for over 15 years. He has a degree in Exercise

Science and is a Level 2 Strength and Conditioning coach.

His latest web site can be found at

http://www.free-online-health.com