Start Exercising Now and Stick to It!

Why bother?

Exercise can make such a positive impact on your life that the real question about starting a program should be "Why not?" You're not picking a method of self-inflicted torture. In fact, the benefits of exercise go beyond the physical gains -- strengthening the heart and muscles, boosting energy, lowering cholesterol, improving your immune system, and so on -- to include important psychological effects such as increased self-esteem and stress relief.

You don't have to be an Olympic athlete to reap these benefits. As physical trainer Keith McDonald points out, "Moderate activities such as walking and gardening, done 30 minutes a day, are all you need to achieve health benefits. The key is to be consistent and do something physical every day."

Terry Bass, now 60, started playing tennis almost daily at age 55. "I lost weight even though I'm eating like a 20-year-old, and I'm beating 40-year-olds because of my consistent playing." Walking daily for eight months allowed Stella Shao, age 59, to drop a dress size just in time for her niece's wedding. "At first I struggled up my hilly driveway--now I walk up long hills carrying my grandaughter and groceries."

And don't try using your age as an excuse to remain inactive or fail to push yourself. Seventy-year-olds have climbed Mt. Everest and 80-year-olds have run marathons in less than 4 hours. Fred Juul, age 63, suffered a massive stoke in his fifties. Juul didn't give up: he wanted to hike on trails near his home in Sausalito, California, as he always had. "At first it was hell--I dragged my right leg behind me like a gimp. After a few months it started to get easier--I'm still dragging, but at twice the speed."

Which exercise?

"You can't simply say what is the best exercise for ThirdAgers, because, like all groups of people, ThirdAgers represent a wide variety of strengths," says Dr. Karl Knopf, director of the Fitness Educators of Older Adults Association. But in general, he says, the top exercises for older adults are low-impact aerobic activities. Low-impact exercises can be strenuous, but they're easy on the joints. Popular low-impact activities include walking, hiking, swimming, cycling, gardening, and golf.

Choosing which exercise to engage in is both a personal and practical matter. If you live in a large city with busy streets, cycling may not be the best activity, but walking might be ideal. If you live in an extremely hot or humid area, consider swimming or some other water sport. If your friends are garden buffs and you have an untended plot of land, try gardening. The 50-Plus Fitness Association lists regional fitness resources and events for ThirdAgers.

Before you begin any exercise program, consult with your doctor. He or she can help you adapt a program to your individual needs.

Avoid injury

"One of the most neglected components of a safe and effective fitness routine is regular and disciplined stretching," says Dr. Knopf. "Muscles are like plastic forks: if cold, they'll snap; if warm, they'll bend. The older a person is, the more crucial it is to warm up and stretch." Knopf speaks from experience--a former triathlete, he ruptured two disks while training for a race, injuries he attributes to a lack of stretching.

Elizabeth Gruse, age 69, says "When I'm ready to head out the door and exercise, be it to walk or to trim my plants, the last thing I want to do is stretch." Gruse is not alone--people of all ages often see stretching as a waste of time and a hassle. But it's a crucial step in any exercise program. "After a few weeks of stretching I became much more limber and I actually feel better during my long walks," says Gruse.

Dr. Knopf offers seven flexibility tips:

• Walk around for a bit and warm up your muscles before you stretch.
• Don't apply too much force when stretching--if you overdo it, you can tear soft tissue.
• Hold the stretch in a slow and sustained manner for a sufficient amount of time--30 to 60 seconds. The longer, the better.
• Stretches should be performed in a pain-free range of motion.
• Don't bounce when you stretch--it can cause micro-tears of the muscle.
• Try to stretch daily, even if you don't exercise daily.
• Stretches for the legs and lower back should be performed after every exercise session.

Dr. Knopf adds, "Use caution when designing a stretching program, because many of the most common stretches are more harmful than beneficial. Ask a qualified trainer or therapist what stretches are best for you."

Stick to it

Dr. Thomas Tutko, cofounder of the Institute of Athletic Motivation, prescribes two basic techniques for keeping your routine intact and consistent: the buddy system and a monitoring plan. Says Tutko, "Individuals who exercise with another person stay with a program longer than if they exercise alone." If you don't have a person to train with, ask your local gym about a personal trainer, or find an email correspondent to exchange exercise notes and progress with (a good place to start is in the Discussions.

Another way to stay motivated is to monitor your progress. Says Tutko, "One of the difficult aspects of exercise or losing weight is that the process is slow and progress occurs in small increments. We do not see the immediate results." If you keep track of your progress in a journal, though, you'll be able to see the results of what you're doing.

Items to record in your journal might include time taken to cover a certain distance, morning weight, resting pulse, and overall feeling during exercise.

If you look forward to exercising you'll do it more often, and once you develop a rhythm you'll find it a great stress reliever. Schedule your exercise and track your progress, and you'll soon be rewarded with better health, more energy, and a sense of well-being that will keep you motivated for years to come.

Have you recently embarked on a new fitness regime? Looking for an online fitness buddy? Join the discussion.

Start Exercising Now and Stick to It!

Money Well Spent

Before You Exercise

Go to Healthy Heart Guide >