Helpguide.org states, “Exercise is the key to healthy aging.” Cathy Segarra, Centegra Huntley’s Wellness Center program manager and registered nurse, added, “According to the National Institute on Aging Health, studies have shown that even doing moderate amount of exercise…can improve your health.”
“As we age, we may lose the ability to do some things on our own; but this does not happen just because we age,” Segarra said. “It is usually because we are not as active.”
If you haven’t begun yet, summer, with its use of indoor and outdoor space, can be an ideal time of the year for seniors of all health levels to start an exercise program.
The U.S. Surgeon General’s Report on Physical Activity and Health emphasizes that “inactive people are nearly twice as likely to develop heart disease as those who are more active.”
“Lack of physical activity can also lead to more visits to the doctor and increased hospitalizations,” Segarra said. “Research has shown that regular (senior) exercise is effective in treatment for many chronic conditions: heart disease, arthritis, diabetes, [and] blood pressure.”
Obesity, colon cancer, Alzheimer’s, and dementia may also be added to this list. Helpguide.org mentions these three physical benefits of senior exercise and fitness:
1. Maintaining or losing weight
2. Reducing the impact of illness and disease (as mentioned above)
3. Enhancing mobility, flexibility, and balance
The website also mentions these three mental health benefits of a senior physical fitness program:
1. Improving your sleep
2. Boosting mood and self-confidence
3. Improving brain functions
It’s important to get started safely. If you are beginning a program, see a doctor for medical clearance. Your practitioner will make you aware of health issues which might require modifications within your workouts. Build up your program slowly. Focus on short-term goals that help you to stay motivated. The old adage “No pain, no gain” is incorrect. Monitor your body for abnormal responses to your exercise routine. Seek immediate professional help if necessary.
For active seniors engaged in running, softball, and tennis, Dr. Michael Kogan, a Sherman Hospital orthopedic surgeon, wrote in Sherman’s Destinations magazine that spring and summer often produce tendinitis (common among older adults with less flexible tendons), strains/sprains, and fractures.
He emphasizes “listening to your body” and lessening the length and intensity of your workout if necessary. He also recommends “low impact on your joint sports” such as biking, swimming, and walking. As in all sports, a warm-up and cool-down phase of each activity is recommended to prevent unnecessary health issues.
Dr. Michael Stern, co-director of the Geriatric Emergency Medicine Fellowship at New York-Presbyterian Hospital tells us on his hospital’s website that an older adult on a warm, humid day may not be able to sense elevated temperatures or cool down as fast as a younger person.
Extreme temperatures and humidity demand changes in your workout schedule. Loose fitting, light-weight cotton clothing and adequate hydration are critical to the summer exerciser to avoid muscle cramping and forms of heat intolerance such as fainting, heat exhaustion, and the very dangerous heat stroke.
Skin also burns more quickly as one ages, according to Dr. Evelyn Granieri, geriatric director at New York Presbyterian Hospital. A limited and very brief exposure to the sun (especially during mid-day), while wearing a strong sunscreen SPF protection, is highly recommended by most professionals. Rimmed hats are also suggested for skin, as well as eye protection from the sun’s damaging rays. Sunglasses are a must for spring and summer outdoor activities.
“For those suffering from allergies, [it is] important to have allergy medications on hand. Asthma [patients should] have inhalers on you at all times. Have epi pens ready if [you are] allergic to bee/wasp stings, as well as other bug bites,” Segarra said.
“Those with chronic respiratory health conditions also need to ensure they are aware of air quality [and] ozone alert days,” she added. “[It is] better to stay inside on those days.”
Finally, the active senior needs to find safe environments in which to work out, if possible, throughout the year. An indoor facility or winter escape to a warmer climate will allow for continued routine strengthening of joints and muscles and a smoother transition from inactivity to activity.
