American Medical Association Family Medical Guide - American Medical Association [40]
People tend to become less active as they get older, but the need for physical activity does not diminish with age. In fact, you will see positive results even if you don’t start exercising until you are older. Previously sedentary people who begin exercising in their 50s, 60s, or older can significantly reduce their risk of dying of a heart attack, even if they already have a heart condition. Exercise also increases the flexibility of your joints and the strength of your muscles, reducing your risk of fractures and enabling you to stay active and independent as you age.
Incorporate more physical activity into your daily routine. Get off the bus a stop or two early and walk the rest of the way to work. Use the stairs instead of the elevator whenever you can. Go for bike rides with your children, and take family walks after dinner. Do your own yard work and gardening. In bad weather, walk around the local shopping mall a few times. On weekends, plan active outings such as hiking, skiing, or ice-skating instead of going to the movies. Ride a stationary bike or use hand weights while you watch TV. Take the family on a hiking or biking vacation.
WARNING!
When to Stop Exercising
Although exercise provides numerous health benefits, it is important to know when to stop. Regular exercise can reduce your risk of a heart attack and early death from heart disease, but overexercising can cause a heart attack, especially if you have been sedentary and you have one or more risk factors for heart disease (such as high blood pressure or angina). If you feel any unusual symptoms or if you have difficulty breathing; feel dizzy; feel pain or pressure on the left side or middle of your chest, or on the left side of your neck, shoulder, or arm; or have an irregular heartbeat, stop exercising immediately. Call 911 or your local emergency number, or have someone take you to the nearest hospital emergency department.
Most physical activities do not demand any particular athletic skills. In fact, many people who dislike participating in sports are surprised to find that exercises such as brisk walking are enjoyable. If you have been inactive for a long time, start exercising gradually to build up your endurance. Stretch before and after your workouts (see page 8), and warm up before each session and cool down afterward by walking at a moderate pace. If you are healthy, you probably don’t need to see your doctor before beginning an exercise program as long as you increase your exercise gradually. But you should talk to your doctor before you significantly increase your physical activity if:
• You have a heart condition and your doctor has recommended only medically supervised exercise.
• You have had chest pain within the past month.
• You get dizzy when you exercise.
• You get extremely breathless after only mild exertion.
• You take medication for a heart condition or for high blood pressure.
• You have bone or joint problems that could be worsened by exercise.
• You have diabetes that requires you to take insulin injections.
• You are middle-aged or older, have not been physically active, and plan to start exercising vigorously.
If you feel any pain in your joints or experience any other symptoms when exercising, stop exercising and see your doctor right away.
Three Kinds of Exercise
Doctors classify exercise into three types: aerobic, strength conditioning, and flexibility. Each type of exercise has a different effect on the body, and you should try to include all three in your fitness regimen.
Aerobic Exercise
Aerobic exercise refers to any activity that uses oxygen to fuel your muscles. When you do aerobic exercise, your moving muscles and joints send messages to your brain that stimulate your heart