The Benefits of Exercise  

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  Why Exercise?

  Structured physical activity or exercise is a popular pursuit amongst

older persons and can be of considerable benefit given the physical
  declines associated with ageing.

The following section is intended to provide accurate, practical

information regarding the adoption and continuation of physical activity
and its importance to older persons.

The Ageing Body

As we age, a great number of structural and functional transformations

occur leading to a decline in "optimal" physical capacity.
 
While our level of activity affects some of these changes, others bear
  little relationship to the quantity of exercise performed.

  Age-related changes in skin composition (texture, etc.), vision, hair

colour, hearing, etc. take place irrespective of an individual's level of
  physical fitness.

  However, other factors such as breathing capacity, heart function,

muscle strength, etc. are heavily influenced by one's level of fitness.
 
The Body's Response to Exercise
 
The human body generally responds well to physical exercise and
  substantial improvements may be anticipated in heart and lung function,
muscular strength and endurance, flexibility and one's ability to respond
to stimulii.
 
Some of the more noticeable changes to exercise may include:
 

   Increased bone strength;

 Increased physical work capacity (one's ability to perform
  physical work);
 Increased joint range of motion or flexibility;
   Improved sense of well being;
 Increased muscular strength;
   Improved glucose regulation (very favourable for diabetics);
 Decreased blood pressure;
   Improved sleep patterns and levels of anxiety.
Indeed, exercise can have a profound effect upon older persons with the
most "unfit" usually experiencing the greatest benefits.

The Exercise Program

When prescribing exercise, health professionals will usually talk about 3

important factors, namely: intensity, duration and frequency.

Intensity

The intensity of exercise refers to the amount of effort put into an

exercise. Intensity is usually measured by assessing the heart rate during
exercise. As a general rule, the intensity of exercise should not exceed
certain limits. If monitoring heart rate use the simple equation - 200
minus your age (in years) to estimate the working heart rate you should
remain under.

Of course 'listening to your own body' can be just as important and

reliable in determining whether or not you are exercising at a sufficient
intensity. Accordingly, a feeling of mild fatigue should be your aim
immediately following a bout of exercise.

Duration

The duration of exercise refers to the actual time spent performing an

activity. It is generally accepted that to improve cardiorespiratory or
"heart" fitness you should aim to achieve 30 minutes of exercise on most
(if not all) days of the week.

However, recent studies have shown that favourable "health" benefits

can be achieved from as little as 5 minutes continuous exercise, repeated
several times per day.

Frequency

The frequency of exercise refers to the number of occasions per week

that activity should be undertaken.

The accepted frequency, in order to achieve cardiorespiratory or "heart"

fitness is 3 to 5 sessions per week. However, positive benefits have been
shown to occur from as little as 2 sessions per week.

The most important element of exercise prescription is the notion that

activity should become a "life-long" habit and not merely a passing
"fad".

Practical Advice

There are certain things you should be aware of before commencing any
 program of physical activity. General advice includes the following:

 Contact should be made with your Doctor prior to commencing a

program. A brief medical check-up will ensure that it is safe for
you to proceed with an exercise program;
 Set short term goals rather than long term aims;
 Take account of existing conditions and choose an appropriate
activity that you will enjoy;
 Try to exercise in a group setting and walk in safe areas with a
partner, if possible;
 Ease steadily into an exercise program by beginning with low
intensity, low frequency activity and proceed slowly;
 Postpone your exercise if you have a temporary illness or when
the weather is extremely hot or humid;
 Set aside a specific time of the day to do your exercise;
 Start a regular routine by exercising every other day;
 Stop exercising and consult your Doctor if any of the following
occur: nausea, dizziness, breathlessness, tightness in the chest or
persistent muscle soreness.
 Avoid any exercise that hurts. Movements should be gentle and
comfortable.
 Avoid exercises such as deep knee bends and rapid or vigorous
turning of the head and neck.
 Observe the adage "No gain when in pain"

 
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