Kenneth Gardner

Research has conclusively demonstrated that regular exercise and physical activity are good for you, no matter how old you are. Regular exercise can and should be a part of everyone's lifestyle. A lack of exercise during adulthood coupled with a sedentary lifestyle have been associated with deconditioning, decrease in physical and mental health, loss of self-esteem, depression, anxiety and the onset of diseases.

Reasons for physical activity

There are several reasons for participating in regular physical activity and they can be extremely beneficial for the elderly. Regular physical acti-vity helps to prevent or delay the many deleterious physical and psychological conditions that commonly occur as we age. Being physically active has been linked to prevention of some forms of cancers, as well as reducing the risk of heart diseases, hypertension, osteoporosis, obesity, diabetes, osteoarthritis and high cholesterol levels, which are normally common in the elderly.

Mature individuals who consistently participate in strength, flexibility and cardiovascular exercises are also less likely to be dependent for long-term care as they grow older. Doing strength and flexibility exercises will help to prevent falls and injuries by improving balance and mobility. Injuries sustained from falling have been the leading cause of fatal injury in persons over the age of 70. Additionally, regular physical activity is associated with effective stress management, fewer sleep disorders and reduced anxiety.

How much is enough

Although the benefits of regular physical activity are clear, how much and what types are needed to improve and maintain the fitness levels of the elders are somewhat uncertain. I suggest adding a warm-up and cool-down period as an essential part of your routine. The warm-up should last between 10 and 15 minutes and include stretching activities. The cool-down should have a similar duration and include light stretching and relaxation exercises. If you are not already active, it is recommended that you begin slowly. Starting slowly reduces the likelihood of injuring yourself and also helps to prevent soreness. The punchline 'no pain, no gain' does not apply to elderly exercisers. You don't have to exercise at a high intensity to achieve most health benefits.

It is also important to exercise in loose, comfortable clothing and wear well-fitting, sturdy shoes. Your shoes should provide good arch support and an elevated and cushioned heel to absorb shock.

Kenneth Gardner is an exercise physiologist at the G. C. Foster College of Physical Education: email: yourhealth@gleanerjm.com.

Exercises to be done at home

Wall push (chest exercise)

Place hands flat against the wall.

Slowly lower body towards the wall.

Push body away from the wall to return to starting position.

Chair squat (leg exercise)

Begin by sitting on a chair.

Lean slightly forward and stand up from the chair.

Try not to favour one side or use your hands to help.

Bicep curl (arm exercise)

Hold a weight in each hand with your arms at your sides.

Bending both arms at the elbow, lift the weights to your shoulders and then lower them to your sides.

Knee extension (leg extension)

Sit on a chair.

Put roller towel under knees (if possible).

Slowly extend one leg as straight as possible.

Hold position, flex foot and point toes towards head.

Slowly lower leg back to starting position.

Repeat with other leg.

Shoulder shrug (shoulder exercise)

Hold a dumb-bell in each hand with your arms at your side.

Shrug your shoulders up towards your ears and then lower them back down.