Exercise Benefits Everyone
The exciting
news from recent scientific studies is that exercise benefits
everyone – regardless of age. Exercise can help you take charge of
your health and maintain the level of fitness necessary for an
active, independent lifestyle. This booklet is designed to help
you start a fitness program of exercise so you can maintain or
improve your physical health.
Many people
think that as we age, we tend to slow down and do less; that
physical decline is an inevitable consequence of aging. For the
most part, this is not true. According to The President's Council
on Physical Fitness and Sports, much of the physical frailty
attributed to aging is actually the result of inactivity, disease,
or poor nutrition. But the good news is – many problems can be
helped or even reversed by improving lifestyle behaviors. One of
the major benefits of regular physical activity is protection
against coronary heart disease. Physical activity also provides
some protection against other chronic diseases such as adult-onset
diabetes, arthritis, hypertension, certain cancers, osteoporosis
and depression. In addition, research has proven that exercise can
ease tension and reduce the amount of stress you feel.
To put it
simply – exercise is one of the best things you can do for your
health.
The exercise
program described and illustrated on the following pages has been
prepared specifically for you! It is a daily routine that takes 20
to 30 minutes. Take a minute to read the instructions carefully.
Performing each exercise properly is as important as spending
enough time on them.
You Are What You Eat
No matter what
your age, a balanced, nutritious diet is essential to good health.
Older adults need to eat a balanced diet with foods from all the
food groups. Eating a variety of foods helps ensure adequate
levels of vitamins and minerals in the body. The U.S. Dietary
Guidelines also recommend that adults reduce the fat, saturated
fat, cholesterol, sodium, and sugar in the foods they eat.
Some adults find
they have problems being overweight as they age. This is generally
due to overeating and inactivity. If you are overweight, the best
way to lose body fat is to eat fewer calories, especially from
saturated fats, and to participate in aerobic exercises.
The Food Pyramid Guide
A Guide to Daily Food
Choices
Did you know
that an excess of only l00 calories a day can cause a l0-pound
gain in a year, and those extra calories can be burned up by a 20
to 30 minute brisk daily walk?
Sleep and Rest
Sleep and rest
are great rejuvenators. As you grow older, your sleep patterns and
need for sleep may change. Be sure to include rest periods in your
daily exercise program, especially if you sleep fewer than eight
hours each night. Exercise can help relieve problems with insomnia
too. Mild exercise a few hours before bed, or during the day,
helps many people get a restful night's sleep.
Balance and Agility
Balance and
agility are important capabilities often taken for granted.
Regular exercise can help to maintain or restore them. Older
adults can sometimes lose their sense of balance, particularly if
they wear bi-focal or tri-focal glasses. A well-maintained sense
of balance can help make up for the dizziness sometimes caused by
vision changes. In addition, when muscles are not toned, the
resulting weakness and unsteadiness can contribute to falls. Thus,
it is important to maintain or restore physical agility through
exercise which can help avoid the risk of injury from falls and
accidents.
Preparing to Exercise
No matter at
what age you begin to exercise, or how long you may have been
inactive, proper exercise will always improve your physical
condition. The exercises in this booklet can be done by people who
have been inactive for some time. Programs to improve flexibility,
strength, and endurance are arranged in three levels of
difficulty. It is important to begin any exercise program slowly
and build up gradually. Remember, it may take several months to
attain the minimal levels of physical fitness identified in Level
I activities. Some people will take less time, others more.
Before beginning
an exercise program, have a physical examination and discuss the
program with your doctor. In addition, if your mobility is limited
as a result of a chronic or disabling condition, be sure to review
these exercises with your doctor. Keep in mind your level of
ability and endurance so that you don't risk discomfort or injury.
If you experience pain while exercising, stop that particular
movement and ask your doctor about it on your next visit.
Stick with it,
and you will see results!
Warming Up:
Preparing the body for exercise is important for people at any
age and all fitness levels. A warm-up period should begin with
slow, rhythmic activities such as walking or jogging in place.
Gradually
increase the intensity until your pulse rate, respiration rate and
body temperature are elevated, which is usually about the time
that you break a light sweat. It also is advisable to do some easy
stretching exercises (such as the ones on page 6) before moving on
to the strength and endurance activities.
Effective
Exercising: Once you begin your daily exercise routine, keep
these points in mind to get the best results:
- Always drink
water before, during and after your exercise session.
- Make
exercising a part of your daily routine. You may want to set a
regular time to exercise each day and invite a friend to join
you.
- Start
gradually, about 5 to 10 minutes at first.
- Increase the
amount of exercise each day, up to about 30 to 60 minutes.
- Breathe
deeply and evenly during and between exercises. Don't hold your
breath.
- Rest whenever
it is necessary.
- Keep a daily
written record of your progress.
- Exercise to
lively music, TV, or with friends for added enjoyment.
Cool Down:
If you have been participating in vigorous physical activity,
it is extremely important not to stop suddenly. Abrupt stopping
interferes with the return of the blood to the heart and may
result in dizziness or fainting. Simply reduce the intensity of
the exercise gradually and end with a few slow stretches from the
section on stretching.
Exercising
from a Wheelchair: A number of the exercises in this booklet
can be performed from a chair or a wheelchair. They are identified
with the symbol: (o)
Flexibility
Exercises
in this category will help you maintain your range of motion.
Through the normal aging process, muscles tend to lose elasticity
and tissues around the joints thicken. Exercise can delay this
process by stretching muscles to prevent them from becoming short
and tight. It also helps slow down the development of arthritis,
one of the most common and painful diseases associated with
advancing age.
In addition to
performing flexibility exercises, you should try to bend, move,
and stretch every day to keep joints Flexible and muscles elastic.
Avoid reliance on push buttons and conveniences that take away the
need for personal motion. And, compliment this program with such
recreational activities as dancing, yoga, swimming golfing,
gardening, and housework.
Be sure to begin
each workout with deep breathing and continue deep breathing at
intervals through- out the session. You should work up to a total
of 50 deep breaths per workout.
Flexibility Level I
1) Finger Stretching: to maintain finger dexterity.
With the palm of the right hand facing down, gently force fingers
back toward forearm, using left hand for leverage; then place left
hand on top and push fingers down. Suggested repetitions: 5 each
hand. (o)
2) Hand Rotation: to maintain wrist flexibility and
range of motion. Grasp right wrist with left hand. Keep right
palm facing down. Slowly rotate hand 5 times each clockwise and
counter-clockwise. Suggested repetitions: 5 each hand.
(o)
3) Ankle and Foot Circling:
to improve flexibility and range of moti
on
of ankles. Cross right leg over opposite knee, rotate foot
slowly, making large complete circles. 10 rotations to the right,
10 to the left, each leg. (o)
4) Neck
Extension: to improve flexibility and range motion of neck.
Sit up comfortably. Bend head forward until chin touches chest.
You may want to stretch forward by simply jutting your chin out.
Return to starting position and slowly rotate head to left. Return
to starting position and slowly rotate head to right. Return to
starting position. Suggested repetitions: 5.
(o)
5) Single
Knee Pull: to stretch lower back and back of leg. Lie
on back, hands at sides. Pull one leg to chest, grasp with both
arms and hold for five counts. Repeat with opposite leg. Suggested
repetitions: 3–5.
6)
Simulated Crawl Stroke/Back Stroke/Breast Stroke: to
stretch shoulder girdle. Stand with feet shoulder- width
apart, arms at sides, relaxed Bend knees and alternately swing
right and left arms backwards...upward...and forward as if
swimming. Suggested repetitions: 6 – 8 movements on each stroke.
(o)
7) Reach: to stretch shoulder girdle and rib cage.
Take deep breath, extend arms overhead. If standing, rise on toes
while reaching. Exhale slowly, lowering arms, Can be done in a
seated position.
Suggested
repetitions: 6-8. (o)
8) Backstretch: to improve the flexibility of the lower
back. Sit up straight, Bend far forward and straighten up.
Repeat, clasping hands on left knee. Repeat clasping hands on
right knee. Exhale while bending forward. Suggested repetitions: 4
– 6 over each knee. (o)
9)
Chain Breaker: to stretch chest muscles. Stand erect,
feet about six inches apart. Tighten leg muscles, tighten stomach
by drawing it in, with hips forward, extend chest, bring arms up
with clenched fists chest high, take deep breath, let it out
slowly. Slowly pull arms back as far as possible keeping elbows
chest high. Suggested repetitions: 8 – 10.
(o)
Flexibility: Level II
1) Double Knee Pull: to stretch lower back and buttocks.
Lie on back, hands at sides. Pull legs to chest, lock arms around
legs, pull buttocks slightly off ground. Hold for 10 to 15 counts.
Suggested repetitions: 3 – 5.
2
) Seated Pike Stretch: to stretch lower back and
hamstrings. Sit on floor, with legs forward, knees together.
Exhale and stretch forward, slowly sliding hands down to ankles.
Stretch only as far as is comfortable and use your hands for
support. Hold for 5 to 8 counts. Don't bounce, position inhaling
deeply. repetitions: 3–4.
|
3) Chest Stretch: to stretch muscles in chest and
shoulders. Stand arm-length distant from a doorway opening.
Raise one arm shoulder height with slight bend in elbow. Place
hand against door jamb and turn upper body away so that the
muscles in chest and shoulders are stretched. Suggested
repetitions: 3 – 4 each arm.
4) Seated Stretch: to stretch lower back and hamstrings.
Sit on floor one leg extended to your side and one leg bent
comfortably in front of your body. Supporting your body weight
with your hands and keeping your back straight, lean forward until
you feel a comfortable leg and hamstring. Hold the stretch for a
few seconds, exhaling. Switch sides. Suggested repetitions: 3 – 5
each side.
Flexibility Level III
1) Sitting
Stretch: to increase flexibility of lower back and
hamstrings. Sit on floor with legs extended as far apart as
is comfortable. Exhale and stretch forward slowly, sliding your
hands down your legs. Reach as far as is comfortable and hold for
5 – 8 counts. Suggested repetitions: 3-4.
2) Achilles Stretch: to stretch calf muscles on back leg
(Achilles tendon). Stand facing wall 2 to 3 feet away. Extend
arms, lean into wall. Move left leg forward 1/2 step, right leg
backward 1/2 step or more. Lower right heel to floor. Lean hips
forward, stretching the calf muscles in the right leg. Hold 5 to
10 counts. Breathe normally. Reverse leg position and repeat.
Suggested repetitions: 3-6 each leg.
3)
Modified Seal: to stretch abdominal wall, chest, and front
of neck. Lie on the floor with arms extended, stomach down,
feet extended, with toes pointed. While exhaling, slowly lift head
and push up until arms are bent at right angles, with back arching
gently. Keep hips on the floor. Keeping arms bent, hold for 5-10
counts, Return to starting position, inhaling deeply. Suggested
repetitions: 4-6.
4)
Half Bow: to stretch the top of the thigh and groin area.
Lie on left side. Hold ankle of right foot with right hand just
above toes. Slightly arch back. Hold 5 to 10 counts.
Suggested
repetitions: 3 – 5.
Strength
Exercises
designed to build strength can help prevent premature loss of
muscle tissue and can improve muscle strength, size, and endurance
at any age. The benefits of strength exercises also include
improving reaction time, reducing the rate of muscle atrophy,
increasing work capacity, and helping prevent back problems and
injury.
The following
program of muscle conditioning exercises for the whole body has
been designed specifically for older adults. Calisthenics work
muscles against resistance, enabling them to grow and maintain
muscle tone. In addition to the strength exercises suggested in
the next section, other physical activities that are essentially
recreational can provide benefits to help maintain muscle
integrity. Such activities include: bicycling, swimming,
Strength: Level I
1) Finger Squeeze: to strengthen the hands. Extend
arms in front at shoulder height, palms down. Squeeze fingers
slowly, then re1ease. Suggested repetitions: 5. Turn palms up,
squeeze fingers, release. Suggested repetitions: 5. Extend arms in
front, shake fingers. Suggested repetitions: 5. (o)
2) Touch
Shoulders: to increase flexibility of the shoulders and
elbows and tone the upper arm; can be done in a seated position.
Touch shoulders with hands, extend arms out straight. Bring arms
back to starting position. Suggested repetitions: 10 – 15.(o)
3) Leg Extensions: to tone the upper leg muscles.
Sit upright. Lift 1eft leg off the floor and extend it fully.
Lower it very slowly. Suggested repetitions: 10-15 each leg.
(o)
4)
Back Leg Swing: to firm the buttocks and strengthen the
lower back. Stand up, holding on to the back of a chair. Keep
your back and hips in line with the chair as you do the exercise.
Extend one leg back, foot pointed towards the floor. Keeping the
knee straight, Lift the leg backwards approximately four inches
and concentrate on squeezing the muscles in the buttocks with each
lift Make sure you keep your back straight as you raise your legs.
Return to starting position. Suggested repetitions 10 each leg.
5) Quarter Squat: to tone and strengthen lower leg
muscles. Stand erect behind a chair, hands on chair back for
balance. Bend knees, then rise to an upright position. Be careful
not to let knees go beyond your toes. Suggested repetitions: 8-12.
6) Heel Raises: to strengthen the calf muscles and ankles.
Stand erect, holding a chair for balance if needed, hands on hips,
feet together. Raise body on toes. Return to starting position.
Suggested repetitions: 10.
7) Knee Lift: to strengthen hip flexors and lower abdomen.
Stand erect. Raise left knee to chest or as far upward as possible
while back remains straight. Return to starting position. Repeat
with right leg. Suggested repetitions: 5 each leg.
8) Head and Shoulder Curl: to firm stomach muscles. Lie on
the floor, knees bent, arms at sides, head bent slightly forward.
Reach forward with arms extended, until finger tips touch your
knees, Hold for 5 counts. Return to starting position. Suggested
repetitions: 10.
Strength: Level II
1)
Arm Curl: to strengthen arm muscles. Use a weighted
object such as a book or a can of vegetables or small dumbell.
Stand or sit erect with arms at side, holding weighted object.
Bend your arm, raising the weight. Lower it. Can be done seated.
Suggested repetitions: 10-15 each arm. (o)
2) Arm Extension: to tone muscles in the back of the arm.
Sit or stand erect with arms at sides. Holding a weighted object
of less than 5 pounds, overhead. Slowly bend arm until head.
Slowly extend arm to The arm curl and arm extension separately or
together, alternating seated. Suggested repetitions: 5-10.
3) Modified Knee Push-up: to strengthen upper back, chest,
and back of arms. Start on bent knees, hands on floor and slightly
forward of shoulders. Lower body until chin touches floor. Return
to start. Suggested repetitions: 5–10.
4) Calf Raise: to strengthen lower leg and ankle.
Stand erect, hands on hip or on back of chair for balance. Spread
fee 6" to 12". Slowly raise body up to toes, lifting heels. Return
to starting position. Breathe normally. Suggested repetitions:
10-15
5) Alternate
Leg Lunges: to strengthen upper thighs and inside legs.
Also stretches back of leg. Take a comfortable stance with
hands on hips. Step forward 18 to 24 with right leg. Keep left
heel on floor. Shove off right leg and resume standing position.
Suggested repetitions: 5-10 each leg.
6) Modified
Sit-up: to improve abdominal strength. Lie on back,
feet on the floor with finger tips behind your ears. Look straight
up at the ceiling and lift head and shoulders off floor. Suggested
repetitions: 10.
7) Side Lying
Leg Lift: to strengthen and tone outside of thigh and hip
muscles. Lie on right side, legs extended. Raise leg four to
five inches. Lower to starting position. Suggested repetitions: 10
on each side.
Strength: Level III
Note:
In Level III strength exercise, lightweight resistance equipment,
such as the dumbbell, is introduced to overload the muscles. While
equipment of this kind is low in cost and desirable, a number of
substitutes can be used. These include a bucket of soil, a heavy
household item such as an iron, a can of food, a stone, or a
brick.
1) Seated Alternate Dumbbell Curls: to strengthen biceps of
upper arms. Sit comfortably on a flat bench with arms at side.
Hold a pair of dumbbells with an underhand grip, so that palms
face up. Bending left elbow, raise dumbbell until left arm is
fully flexed. Lower left dumbbell while raising right dumbbell
from the elbow until right arm is fully flexed. Breathe normally.
Suggested repetitions: 2 sets of 8 – 10 each arm.
(o)
2) Dumbbell
Fly: to strengthen chest muscles and improve lateral range
of motion in shoulder girdle. Lie on your back on a Flat bench
or floor if bench is not available. Grasp dumbbells in each hand
over chest. Inhale and lower dumbbell to side with elbow slightly
bent. Raise dumbbell in an arc to the starting position, exhaling
in the process. Suggested repetitions: 8 – 12.
3) Alternate Dumbbell Shrug: to strengthen muscles in
shoulders, upper back and neck. Stand comfortably with
dumbbells in each hand. Elevate shoulders as high as possible,
rolling them first backward and then down to the starting
position. Exhale as you lower the shoulders. Suggested
repetitions: 10 forward, 5 backward. (o)
4) One Arm Dumbbell Extension: to strengthen triceps
(back of arm) and improve range of motion. Bring weight up to
shoulder and lift overhead. Slowly lower it behind the back as far
as is comfortable. Extend arm to original position. Inhale on the
way down, exhale on the way up. Suggested repetitions: 8 – 12 on
each arm. (o)
5) Dumbbell Calf Raise: to strengthen calf muscle and
improve range of motion of ankle joint. Stand with feet
shoulder-width apart, weights in each hand, toes on a 2" x 4"
block (preferred but not necessary). Raise up on toes lifting
heels as high as possible. Slowly lower heels to starting
position. Breathe normally. Suggested repetitions: 5 with heels
straight back, 5 with heels turned out, 5 with heels turned in.
6) Dumbbell Half Squats: to strengthen thigh muscles in
front. Stand with feet shoulder-width apart and heels on a 2"
x 4" block (not necessary, but preferred). Holding weights in each
hand, slowly descend to a comfortable position where the tops of
the thighs are about at a 45 degree angle to the floor. There is
no benefit to a deeper squat. Inhale on the way down. Stand up
slowly, keeping knees slightly bent. Exhale on the way up.
Suggested repetitions: 10 -12.
7) Modified
Sit-up: to improve abdominal strength. Lie on back,
feet on the floor, with finger tips behind your ears. Look
straight up at ceiling and lift head and shoulders off floor.
Suggested repetitions: 12-15.
Endurance
Endurance-building or aerobic exercises improve the functions of
the heart, lungs, and blood vessels. Vital to fitness are a strong
heart to pump blood to nourish billions of body cells, healthy
lungs where the gases of cell metabolism are exchanged for oxygen
and elastic blood vessels free of obstructions. Without a healthy
level of endurance, you may feel tired, lack zest. You may also
experience shortness of breath, rapid heartbeat or even nausea.
Activities to
improve endurance include brisk walking, cycling, swimming,
dancing and jogging. Walking is actually one of the best all-round
exercises. The massaging action the leg muscles exert on the veins
as you walk improves the flow of blood back to the heart and also
strengthens the leg muscles.
Walking for Fitness
The following
walking program has been designed to help mid-life and older
persons build and maintain cardiovascular endurance. Walking
offers several advantages over other forms of exercise; it
requires no previous instructions, it can be done al- most
anywhere, it can be done almost anytime, it costs nothing, and it
has the lowest rate of injury of any form of exercise.
It takes a
little longer to achieve conditioning results through walking than
through more strenuous activities, but not much. One study showed,
for example, that jogging a mile in
8 1/2 minutes bums only 26 more calories than walking a mile in 12
minutes. Conditioning benefits from walking improve dramatically
if you increase the pace to faster than 3 miles per hour
(20-minute mile). In another study, participants burned an average
of 66 calories per mile walking 3 miles per hour, but 124 calories
per mile when they increased the pace to 5 miles per hour.
Choose a
comfortable time of day to exercise, not too soon after eating and
when the air temperature is not too high. Many people find it more
enjoyable to exercise with others. Follow the program at the
recommended rate but be careful not to overexert. Stop if you find
yourself panting or feeling nauseous, if your breathing does not
return to normal within ten minutes after exercising or if your
sleeping is affected. If you feel uncomfortable progressing at the
recommended rate, spend additional weeks at each level of
exercise. For example, if you reach a comfortable limit in the
fifth week of the program at 3 one-mile walks on alternate days,
continue one-mile walks but increase the frequency to 5,6,7 or
more walks weekly until you can move on to activity recommended
for the sixth week.
How to Walk:
A good walking workout is a matter of stepping up your pace,
increasing your distance and walking more often. Here are some
tips to help you get the most out of walking:
- Move at a
steady clip, brisk enough to make your heart beat faster and
cause you to breathe more deeply.
- Hold your
head erect, back straight and abdomen flat. Toes should point
straight ahead and arms swing at your sides.
- Land on your
heel and roll forward to drive off the ball of your foot.
Walking only on the ball of the foot or walking flat-footed may
cause soreness.
- Take long,
easy strides, but don't strain. When walking up hills rapidly,
lean forward slightly.
- Breathe
deeply, with your mouth open if that's more comfortable.
What to Wear:
Shoes that are comfortable, provide good support and don't
cause blisters or calluses are the only special equipment
necessary. They should have arch supports and should elevate the
heel one-half to three-quarters of an inch above the sole. They
should also have uppers made of materials that "breathe" such as
leather or nylon mesh. Some examples are: training models of
running shoes with thick soles, light trail or hiking boots or
casual shoes with thick rubber or crepe rubber soles.
Wear lighter
clothing than the temperature would ordinarily dictate because
brisk walking generates a lot of body heat. In cold weather, wear
several layers of light clothing. They trap body heat and are easy
to shed if you get too warm. A woolen cap and mittens are
important in very cold temperatures.
