By Kathleen Doheny
HealthDay Reporter
A birthday card on the market for older adults, meant to be
humorous, shows a vulture on a tree branch, with the admonition to
"Keep moving."
Though some might find the humor unsettling, the blunt message
is right on target: It's never too late to start exercise, and any
amount is better than none, exercise experts say.
Yet they also agree that getting older adults to get moving and
stay moving can be a challenge.
The reasons older adults don't stick with, or start, a
regular exercise routine are numerous, said Dr. William Hall,
director of the Center for Healthy Aging at Highland Hospital and
professor of medicine at the University of Rochester School of
Medicine in New York.
"Many of the women's groups I work with think it's not very
womanly," he said, adding that others have said to him, "Wouldn't I
feel self-conscious running around in Lycra?" Yes, he tells them,
but tight-fitting workout clothes are not a requirement.
Fear of falling is another reason some older adults don't work
out or get any physical activity, said Amy Ashmore, a spokeswoman
for the American Council on Exercise, who is also a personal
trainer and group fitness instructor and an adjunct professor in
sports and health sciences with American Military University and
the College of Southern Nevada. She specializes in exercise
guidelines for adults over 55.
"As we age, many changes occur that affect our balance," Ashmore
said. "For many people, these changes are scary, and for that
reason many older people are afraid to exercise."
Hall and Ashmore focus on positive motivators, emphasizing the
benefits of exercise. For some, Hall said, the competitive spark
still exists so he taps into that.
He encourages people to have a goal -- whether it's to learn a
new skill, beat a neighbor in an event or just surpass their own
best record.
If costs aren't an issue, Hall said, he encourages seniors to
buy exercise gear that appeals to them. Something as simple as a
new pair of shoes or socks can help people overcome inertia.
He talks about the physical benefits, too. "The medical evidence
that's coming out now about the value of exercise for everything we
worry about as we age, including cognitive disorders, is
compelling," Hall said.
Staying active can reduce the risks for heart disease
and help maintain a healthy weight, according to research,
and it can help those with existing health problems such as arthritis, heart disease and
diabetes.
And body image is still a motivator, whatever a person's age,
Hall said. When he coached 200 older adults in a triathlon training
program, the participants were initially self-conscious when they
showed up on the swim deck, he said. But soon, as exercise led to
shedding of pounds and a feeling of well-being, confidence grew.
"The women started showing up in much more svelte swimsuits," he
said.
Other tips from Ashmore and Hall to help seniors keep moving
include:
- Focusing
on "process goals." Ashmore said that
means focusing on the current exercise session. "I am finishing 15
repetitions on the triceps press-down," for instance, not: "I need
to lose 20 pounds."
- Buying a new bathroom scale. Get one that also
gives body fat percentages, Hall suggested. Set a goal to reduce
body fat and use the scale to periodically track the results of
exercise.
- Thinking of exercise as social time.
Socialization is linked with health benefits, so why not combine
the two?
- Rediscovering your inner competitor. One
participant in Halls' triathlon training program told Hall his
goal: "I want to beat Bill Hall." Hall, a senior himself, said he
laughed -- but said it motivated him to do better in the triathlon,
too.
- Accepting a realistic goal. Hall said he
reassures seniors that they don't have to run a marathon or even do
his triathlon training to reap benefits. "If they can give us 150
minutes of exercise a week, that's probably as therapeutic as you
need," he said. That's just 2½ hours a week -- and, he
says, housework counts, too.
More information
The U.S. National Institute on
Aging has more on exercise for older adults.
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