Benefits of exercise

The holidays are over. With those once-a-year meals at Thanksgiving and Christmas, and the dishes and desserts that only get made for special occasions, chances are most of us have added a pound or two (or more!!). So let's talk about exercise and its benefits.

Exercise has many benefits - many of which are especially beneficial, as we get older. Exercise builds strength - it gives us stronger bones and muscles, which can help decrease the pain of arthritis, help avoid osteoporosis, reduce the risk of breaking bones if we should fall, and also reduces the risk of falling itself.

Exercise decreases high blood pressure, lessens the incidence of heart disease, diabetes, depression, and helps to increase the function of our immune systems. It increases flexibility and balance, which will also help avoid falls. It helps manage weight, both to avoid putting on those extra pounds, and also to help take them off. It also helps maintain mental acuity.

Exercise can make the difference between remaining independent in activities of daily living, or having to rely on a caregiver, or go to an assisted living quarters or nursing home.

Exercise should always be started slowly, if we are not used to doing it. Stretching and warm-ups before and cool-downs after are also important.

Walking is an excellent activity that almost anyone can do. Swimming and water aerobics are good for people with poor balance. Exercise should include aerobic exercises daily, such as walking, swimming, biking, dancing, etc.

Resistance training helps strengthen muscles and reduces bone loss. An example is weight lifting. This should be done for 20-30 minutes for two sessions per week.

Tai Chi is a good exercise to improve balance for anyone interested, or if you are having balance problems. Tai Chi is an ancient martial arts form consisting of slow, uninterrupted movements, graceful shifts of body weight, and relaxed steps and arm motions. This should be done for eight minutes per day.

Get your doctor's OK if you are not used to exercising, or if you have previous physical problems, such as a heart condition, previous stroke, high blood pressure, etc. If you should ever develop chest pain or pressure, shortness of breath, or dizziness while exercising, stop immediately and let our doctor know you are having these problems. Exercising with someone else makes it more fun, and makes you more apt to stick with it.

So don't be a couch potato - get moving and do something - even if you can't get up and walk or do anything on your feet, you can still exercise sitting in your chair - using soup cans for arm exercises, and doing leg exercises, etc.

Author Notes:

Marcia Manner, RN, CDE contributes and publishes news editorial to http://www.1st-in-fitness.com. A source of information and helpful tips on various types of fitness equipment.