60+

Studies in the US and UK show that the baby boomers’ hectic lifestyle, with its many time and social pressures, and long periods sitting in a vehicle and/or the office, mean there are many very unhealthy middle-aged people, despite being much wealthier and having much better information about health and fitness than their predecessors.   However, whilst the boomer generation appear to be in relatively poor physical shape, the scene is not one of despair.  In fact opportunities to manage health and fitness, and the potential outcomes have never been greater, especially for older people.

Fitness and good health is largely in boomers’ hands

“One of the myths of aging is to choose your parents wisely," says John W. Rowe, who, before becoming chairman of Aetna Inc., served as director of the MacArthur Foundation Research on Successful Aging, one of the largest aging studies in the United States. "People feel there is a genetic program they are playing out.  But since only about one-third of aging is hereditary, the rest is acquired – that means you are responsible for your own old age."

The benefits can be huge and living better is as important as living longer.

A reminder of the diverse benefits of exercise is seldom wasted.  

Exercise:

• Increases capacity to physically do almost whatever it is you want to do
• Improves tolerance to stress
• Improves sleep quality and promotes healthy feelings of fatigue at the right times
• Helps build self confidence and improves concentration
• Slows the effects of aging
• Improves the efficient function of the body’s internal system: respiratory organs, circulatory system and heart, the digestive system and metabolism
• Increases benign cholesterol levels, diminishes risk of heart disease
• Helps maintain blood-sugar balance and avoid or manage diabetes better
• Improves joint suppleness and muscle strength
• Reduces or eliminates back pain through strengthening of abdominal and back muscles
• Helps both control weight and lose it

 Research has produced the following findings relating specifically to mature exercisers:

• Physical activity in mature adults has been linked to the prevention of some cancers, as well as reduced risk of heart disease, hypertension, osteoporosis, obesity, Type II diabetes and osteoarthritis.
• Mature adults who maintain high levels of cardiovascular endurance, strength and flexibility are less likely to need long-term care.
• Falls, which happen annually to a third of the population over 65 – and are the leading cause of fatal injuries in those over 75 years old – can be reduced dramatically through participation in exercise programmes that improve balance and mobility.
• Increased strength improves gait and bodily control and helps you function independently.
• Exercise is often associated with more effective stress management, fewer sleep disorders, enlightened mental outlook, reduced loneliness, and lowered depression and anxiety.
• More recently, evidence is arising of exercise bringing increased cognitive ability, that is, brainpower.

Finally, there are also the major lifestyle benefits such as greater control over one’s life, reduced healthcare costs, and increased independence.

What sort of exercise are we talking about… and how much?

Exactly how much exercise do mature adults need to achieve good health?  The American College of Sports Medicine (ACSM) makes the following general recommendations on the types and amounts of exercise for overall health and fitness:

Your exercise programme should concentrate on the three following areas:

Improving Aerobic Endurance. For aerobic exercise your choices are numerous.  Swimming and water exercise are excellent because they don't place a lot of stress on the joints. Stationary and seated (known as recumbent) cycling are less stressful on the back and legs than some activities, and fitness walking on a treadmill or outdoors in the good weather is also a good option.

Increasing Strength. Resistance training has gained considerable popularity with mature adults over the last decade.  It has been shown to stimulate bone growth, improve posture, decrease body fat percentage and improve balance and mobility.  To ensure you train properly and effectively it is best to get help from a certified personal trainer, and have him or her design an appropriate resistance exercise programme for you.

Improving Flexibility. You need to perform flexibility exercises in a slow, sustained manner, holding the stretches for up to 30 seconds.  Make sure you feel the stretch in the muscles, not in the joints.  It is okay to stretch daily.  Stretches for the back and front of the legs, lower back and shoulders are recommended.  These flexibility stretches are best performed at the end of the workout.

*Wait at least 48 hours between strength training sessions to allow time for recovery.

For comprehensive guide to exercise at home visit our Exercise Library by clicking here