Lake Champlain Cardiology Associates
52 Tom Miller Rd., Plattsburgh, NY 12901  (518) 563-2404
www.lccahearts.com

Exercise and the Older Adult

The good news is…it is never too late to start exercising.  Exercising has many benefits – even for the older adult (perhaps even more!).  Not only does it reduce your risk for heart disease, but it improves cholesterol levels, helps maintain a healthy weight, improves balance, strengthens muscles and bones, improves mood, reduces stress and helps control or reduce the risk of many other diseases.

There are several types of exercise.  Endurance exercise is any type of activity that increases your heart and breathing rate for an extended period of time.  This could include walking, swimming, biking, or dancing.  Current guidelines recommend 30 minutes daily which can be broken up into several sessions.  If you are a beginner and have current health issues, it is best to check with a physician prior to starting.  It is always a good idea to start slow and gradually work up to 30 minutes or more.  Remember – anything is better than nothing!  An easy way to monitor your intensity is to note how you are feeling during the activity.  If you are able to sing, you are probably not working hard enough and need to increase your intensity.  You should be able to talk during your activity – if you are not able to carry on a conversation, you should reduce your intensity.  If you ever experience dizziness, chest pain or any other new symptom, stop your activity and be sure to notify your physician.  Always include a 3-5 minute warm-up and cool down with some mild stretching exercises to help reduce/increase your heart rate slowly.  Stretching will also help improve your freedom of movement.

Strengthening exercises are also very important for the older adult.  This type of exercise will help build muscle strength. It is important to focus on large muscle groups, 8-10 exercises, 10-15 repetitions of each exercise, and to give yourself a day in between each strength training session or to work different muscle groups on alternate days.  Look for items around the house, such as soup cans, that can be used as light weights.  Just remember – you should not be straining when doing these exercises.  Focus on breathing out on the more difficult part of the exercise and on taking a breath in on the easy part of the exercise. 
It is best to do activities that you enjoy and/or include a friend – this way you will be more likely to stick with a routine.  There are also many local fitness facilities that offer programs for seniors. Be sure to dress appropriately for the weather, wear comfortable clothes and shoes, drink plenty of water and if it hurts stop what you are doing.