Baby Boomers and Exercise

We Baby Boomers, the largest generation of Americans in the history of the country, are aging. Perhaps you've seen the television commercials featuring Dennis Hopper explaining our generation's retirement will be different than our forefathers' retirement. Who of us ever thought an icon of the hip generation, an "Easy Rider," would be talking to us about retirement! But somehow, here we are.

By 2030, 70 million Americans will be 65 years old or older. At the same time, those 85 years old and older will be the fastest growing segment of the population. One wonders why, when faced with these facts, more members of the Boomer Generation aren't participating in the one activity that could vastly improve our lives as elders: regular exercise.

It's estimated that 90% of those over 60 in the U.S. do not participate in any kind of exercise program. It is believed that 50% of that number is almost totally sedentary. Yet, exercise has been proven to be more beneficial to this age group than for any other segment of the population.

Benefits of exercise for those 50 and over include increased energy, a lowered risk of osteoporosis, improved muscle tone, better heart and lung function, more flexible joints and increased agility, better balance - thus preventing falls, lower blood pressure, less tension and anxiety, and improved alertness. In addition, regular exercise can prevent the onset of some diseases entirely, including hypertension, depression, arthritis and osteoporosis, even dementia.

With all these reasons to exercise, why do those 50 and over turn their back on this activity? Many say they feel they are too old to start exercising after a lifetime of not doing so, others say they cannot exercise due to chronic health problems, while others say they feel they don't "fit in" at gyms and fitness centers.

Benefits to health can be attained with only 15-20 minutes of moderate physical activity 4-5 times a week. These activities could include housecleaning, gardening and slow walking. Most people with physical limitations find themselves able to accomplish more activity than they originally thought possible.

In most communities, the YMCA encourages Senior exercise programs from early mornings until mid-afternoons with light aerobics classes, walking tracks and water aerobics geared to several different ability levels. Water aerobics are particularly a good choice for those with any joint issues. Exercising in water almost eliminates stress and wear on joints. At these times of day, younger people are working and the Senior crowd can feel more at home in the gym environment.

Of course, anyone contemplating starting an exercise program should check with their doctor first and get medical clearance for more physical activity. It is likely your physician will be delighted that you are interested in improving your health with more activity.

Once you get medical approval, try to do a variety of exercises. Aerobic exercises, even those geared to physically limited participants, are important for your heart and lung health. Find an aerobic activity you enjoy. If you don't like the program, you won't stick with it. There are many choices, including "dance" aerobics set to music, water aerobics done in the buoyancy of a swimming pool, and "step" aerobics. Slowly working up to 30 minutes of sustained activity is optimal for the best benefits.

Muscle strengthening can be accomplished either by lifting free weights or using weight machines. Besides strengthening your body, muscle strengthening also steps up your metabolism. Your body will burn calories faster 24 hours a day, not just while you are actually exercising. Even modest programs of lifting 3-10 pounds of weight can have a significant impact on your overall health.

Stretching exercises, even if in modified form, increases joint flexibility, lessens the affects of arthritis, and keeps your muscles from shortening and tightening from under use. Ask at your local YMCA or fitness center for help from a trainer to formulate a 10-20 minutes plan for stretching several times a week.

Walking is the easiest and most accessible exercise for most of us. Walk at your own pace and your own distance. Begin slowly and try to build up to walking faster and farther over time, but do not hurry yourself. Buy a pedometer. Each week try to add a few more steps each day. It's a great incentive to walk a bit farther as time goes by. Walking keeps your mind alert. Improved circulation along with increased oxygen exchange boosts your brain power. Seniors who have a regular walking program, even if only 15 minutes per day, report less confusion, clearer thinking, and a better ability to mentally focus. And the benefits are long-lasting, hours after your body has cooled down.

With medications for cholesterol, hypertension, heart bypass surgeries, and better awareness of eating right, our generation can be the healthiest Senior Citizens yet seen in this country. Adding exercise to the other benefits we enjoy can only improve not only how many years we live, but how well those years are lived.