Fitness Over Fifty

                    Active Lifestyle Articles

by Irene Pastore, Senior Exercise Specialist

Brisk Cardio Walking is much more fun, if you schedule your walk around an interesting destination.

New York is a walker's city.  It's an eternal fitness center of never ending possibilities for seekers of exercise.  If you're looking for a stimulating way to take your cardio exercise, consider making The Big Apple your outdoor fitness center. 

With a bit of imagination, you can make the city an interesting cultural trek, and an ever-changing exercise destination.  In good weather, it beats the monotony of a treadmill.  Invigorate your outdoor cardio routine by scheduling your exercise near a historic landmark, a beach, promenade, museum, or anything you find intriguing.

Be sure to wear a good pair of athletic walking shoes.  You might want to bring along a pedometer to track your mileage, and the number of calories burned.  A heart rate monitor will give you a reading on how hard your heart is working.

Boredom is very common among people who exercise, because they do the same thing over, and over.  And it's one of the biggest reasons people quit exercising.  That's why it's important to keep your routine fresh.  If you're experiencing the exercise blahs, start getting creative and map out a plan that combines your cardio exercise, with a visit to a favorite local destination. 

Brooklyn Bridge - John Roebling's 19th century masterpiece completed in 1883.  This is a one mile walk.  Your fitness level will determine how long it will take you to walk across the BB.

No matter the borough, there's a park, beach, or promenade within walking distance, subway, or bus.  Our city is known for accessibility, and convenience.  If a park is too far, and you don't want to travel, you can walk, or jog in your own neighborhood.  Seniors and boomers who live in rural, and suburban towns have to drive miles, or rely on others to transport them to a safe walking area.  So count your blessings, and start moving!


Outdoor Destinations in the Five Boroughs

• Museums
• Beaches, Boardwalks, Promenades
• Parks
• Historic Buildings & Bridges
• Restaurants & Eateries
• Theaters
• Cinema
• Galleries
• The Avenues
• Nature Centers
  

The goal is to find a good walking, jogging or running area to suit your cardio exercise, and merge your trek with a visit to a nearby cultural destination of your choice.  For example, if you're a museum buff and live in the Financial District, take to Bowling Green Park, or Battery Park City.  Both parks are near Fraunces Tavern Museum, and The Museum of The American Indian.  Use your ingenuity, and make a list of the attractions that suit your interests.           

Native New Yorkers spend a lifetime in the city, while taking for granted its rich culture, and history.  How many times have you visited the Statue of Liberty, or Teddy Roosevelt's home on East 20th Street?  Consider becoming a tourist in your home town, and get your exercise at the same time.

Perhaps you're a people watcher.  Your cultural destination might be an outdoor cafe, where you can watch the endless parade of people from all walks of life.  Take your exercise jaunt, and then stop in for a snack, or a meal.  If you're walking the Brooklyn Bridge from Manhattan, check out Grimaldi's Pizzaria on 19 Fulton Street.


Take A Buddy Walk

You might also consider taking your cardio walk with other like-minded friends, or family.  And family includes the pooch. When walking with others consider these points.

• Walk with someone who has the same walking pace as you do.
• Take along your furry friend. If you'll be outdoors for an extended walk, bring along a portable pet water bowl to keep your dog comfortable.

• Chen Style
• Sun Style
• Wu/Hao Style
• Wu Ch'uan-yu Style
• 
  

• Perform each movement to the best of your ability, without trying to be perfect. You don't have to be a Tai Chi master to reap its many health benefits.
  

• Build up your practice slowly, starting with 10 minutes daily.
  

Dumbbells are manufactured in various weights, starting with 1 pound.

understanding which equipment is best for you, how much you should do, when to rest, and how much is too much.  An effective personal trainer helps you develop good judgment.  If you're not planning to hire a personal trainer to teach you proper exercise technique, then it's up to you to learn how.

Many people think they can walk into a gym, and begin lifting weights, and use machinery without prior instruction.  Lifting weights that are too heavy, swinging them up and down, huffing and puffing, sweating profusely, slurping water, and not resting, are typical poor habits among those who don't take the time to learn how to use equipment.  Most people don't drink enough water throughout the day, and experience intense thirst during their workout. Knowledge helps prevent pain and injury.  If you know what you're doing, you'll be able to achieve your goals.

At the end of this article is a list of resources to help you educate yourself.  Even if you plan to hire a personal trainer, learning about exercise makes you a more active participant in the process of becoming healthy and fit.  You'll ask better questions, and have a better idea of what to expect from your trainer.  You've heard the slogan "an educated consumer is our best customer".  It's just as true when it comes to pe

• Biomarkers: The 10 Keys To Prolonging Vitality, by Edwin Rosenberg, M.D., and William Evans, Ph.D.
  

• Strength Training Past 50, by Wayne L. Westcott, and Thomas R. Baechle.
  

• Fitness Over 50: An Exercise Guide From The National Institutes on Aging, and John Glenn.

• The website of The National Institutes of Senior Health: www.nihseniorhealth.gov is an excellent source for older adults who are interested in learning about health and exercise.

As you age, you lose muscle and bone mass and may develop problems in your muscles, joints, and bones, such as back pain, osteoarthritis, or osteoporosis. Regular exercise slows the loss of muscle mass, strengthens bones, and reduces joint and muscle pain. In addition, mobility and balance are improved, which reduces the risk of falling and suffering a serious injury, such as a hip fracture.

Don't you need to exercise long and hard to get any benefits from physical activity?

Scientists used to think that strenuous exercise was the only way to impro

ve your health. However, new research suggests that just 30 minutes of moderate physical activity, such as a brisk walk or washing your car, provides most of the health benefits from exercise. The activity doesn't have to be too vigorous. In fact, moderate intensity is best, but even low-intensity activity is better than nothing. While some people may enjoy participating in a regularly scheduled exercise class, others may find it easier to just increase their daily activities.

The key is to find something that you enjoy doing and do it regularly.

• Go for a brisk walk
• Work in the yard
• Go for a bike ride
• Walk the fairways when you golf
• Wash and wax your car

I'm getting older. It seems like it's too late to start exercising. Would I really benefit?

It's never too late to start. Physical activity is especially important for older adults, and can help them live independently for as long as possible. A study of frail, wheelchair-bound nursing home residents in their 80s and 90s who participated in a weight lifting program showed marked improvement in their strength and overall functional ability. Staying active also lowers your risk of heart disease or heart attack, lowers blood pressure, controls diabetes and helps you maintain a healthy weight level.

But I have a chronic medical condition. Won't physical activity make it worse?

It's just the opposite. If you have a chronic condition affecting your muscles, joints, or bones, lack of physical activity can make the condition worse, or at least make it more difficult to live with. Medical research shows that physical activity is both safe and beneficial for people with arthritis, osteoporosis, and other chronic conditions of bones and joints.

You shouldn't exercise during an acute bout of back pain, but by strengthening the muscles of your stomach, hips, and thighs, you can relieve chronic back pain and prevent your condition from getting worse. A balanced fitness program of regular physical activity and specific strengthening exercises is ideal.

What should I do?

During times of acute back pain, hold off on strenuous exercise, but get up and move around. Prolonged bed rest and inactivity will delay your recovery.

Stay in good physical condition by running, walking, swimming, bicycle riding, or weight lifting. Use the correct lifting techniques to move objects. Maintain proper body weight.

I've been told I have "arthritis." What exactly does that mean?

While there are many types of arthritis, the most common form of this bone and joint condition is osteoarthritis. It is the leading cause of disability in people over the age of 55. Although the cause is unknown, the pain of osteoarthritis is caused by the deterioration of the cartilage and underlying bone in the joints.

When I try to walk or do other exercises, and particularly when I go up and down stairs, I feel pain in my joints. I'm afraid more exercise will cause more damage.

Just the opposite is true. Any type of exercise will strengthen joints and the surrounding muscles. It also will relieve joint stiffness and reduce pain. Inactivity can aggravate the problem because weak muscles around the joints can lead to joint instability.

If one type of exercise causes pain, try another exercise. You might try swimming or walking in a pool until your muscles are strong enough to try walking on a firm surface.

Start with short, frequent sessions of physical activity. Remember, exercise also can help control other conditions, such as high blood pressure and diabetes.

I have been told that I may have osteoporosis. How serious is this problem?

Osteoporosis is a major contributor of bone fractures in older people, particularly postmenopausal women. It is a major public health problem, affecting more than 200 million people worldwide and 25 million Americans.

Because I have osteoporosis, shouldn't I avoid exercise to protect my bones and avoid a fracture?

Weight-bearing exercises, such as walking, jogging, and weight lifting can stimulate bone growth and make your bones healthier. Regular exercise also will help you maintain good balance so that you are less likely to fall and suffer a disabling bone fracture. About 345,000 people were hospitalized in 2003 with hip fractures. (Source: National Center for Health Statistics; Centers for Disease Control and Prevention; 2003 National Hospital Discharge Survey).

What else can I do?

Stimulating bone growth and preventing bone loss through exercise should be part of your lifestyle because once you stop, the benefits begin to diminish in two weeks and disappear in two to eight months. Your doctor can help with a total plan for the treatment and prevention of osteoporosis, including calcium, medications, and hormone replacement for older women.

I have had a total hip replacement and have been told by my physician to be careful so I will not damage it. What kind of activities will not damage my prosthesis or total joint replacement?

While you are recovering, follow the graduated walking program and specific exercises prescribed by your orthopaedic surgeon or physical therapist to restore movement and strengthen the muscles and ligaments surrounding the prosthesis.

After you are fully recovered, participate in daily activities, such as walking, bicycling, swimming, golf, moderate hiking, and ballroom dancing to maintain the strength and mobility of your new joint.

Talk to your physician before engaging in activities such as jogging, skiing, or tennis.

Is it dangerous to exercise after having a total joint replacement?

Normal, healthy levels of activity will not damage your prosthesis or joint replacement. In fact, to take full advantage of the surgery, you must stay active for the rest of your life. If you aren't active, your muscles will weaken, which will increase your risk of falling. Falls are a leading cause of repeat surgeries.

• Exercise makes you feel good.  Regular exercise can reduce stress and give you a more positive outlook on life. The reason people exercise regularly is that "it makes you feel good."
• Moderate physical activity works.  It's a myth that to be physically fit you have to exercise hard for long periods of time. Experts agree that physical activity doesn't have to be vigorous to improve your health. The key is to feel your lungs, heart, and muscles working harder, but not too hard.
  
• It all adds up.  Physicians recommend at least 30 minutes of moderate physical activity daily, or on most days of the week. You don't need to be active for 30 minutes at a time. The 30 minutes can be broken up into shorter periods. It all adds up.
• Keep it fun and interesting.  The activity could be walking, swimming, weight lifting, bicycling, or golf. Housework, gardening, dancing, even playing with your grandchildren, count as physical activity. Select the activities you like. 
• Do different activities on different days.  One morning you might spend 15 minutes working in the garden, followed by a 15-minute walk in the afternoon. The next day you might play a round of golf and later swim a few laps in a pool. Keep it fun and interesting.

Many people with problems of swelling and stiffness of the bones, joints, tendons and other unspecified aches and pains avoid physical activity because they fear pain.

You can expect to experience some muscle soreness when you start exercising, but it will disappear as you exercise regularly. Start out slowly. If one activity hurts too much, switch to something else. Of course, stop what you're doing if you experience severe pain or swelling.

Your orthopaedic surgeon or physical therapist can recommend exercises to help ease your discomfort. Focus on fitness utilizing varied, daily physical activities that you enjoy.

As we get older, our bodies change. Muscle size and strength decrease primarily due to inactivity. Bone mass and density decrease, increasing the susceptibility to fractures. Tendons and ligaments become less elastic, making it easy to get overuse injuries. Joint inflammation and cartilage degeneration often occur due to arthritis.

Thirty minutes of physical activity a day can help individuals feel good and prevent some medical conditions. Even individuals with chronic conditions, such as osteoarthritis and osteoporosis, can benefit from a balanced fitness program.

Here are some exercise tips developed by the American Academy of Orthopaedic Surgeons for individuals with osteoarthritis, low back pain, osteoporosis, or total joint replacement.

In 2003, nearly 32 million Americans visited their physician for having some form of arthritis. (Source: National Center for Health Statistics; Centers for Disease Control and Prevention; 2003 National Ambulatory Medical Care Survey.) There are two major types of arthritis: osteoarthritis and rheumatoid arthritis. Often, weight-bearing joints, such as the knee, hip, and spine, are involved in osteoarthritis. Rheumatoid arthritis commonly affects joints in the hands, wrist, feet, and ankles.

Exercise is very important for individuals with arthritis. Exercise helps keep the joints flexible, the muscles around the joints strong, bone, and cartilage tissue strong and healthy; and reduces pain.

• Engage in a balanced fitness program that includes walking, swimming, cycling, and stretching exercises
• Avoid exercises that place excessive stress on the joints like aerobic workouts, running, or competitive sports activities

In 2003, Americans made 31 million visits to the doctor for back pain (Source: National Center for Health Statistics; Centers for Disease Control and Prevention; 2003 National Ambulatory Medical Care Survey.) Most often, back pain is caused by excessive strain of the back muscles and ligaments. Lifting improperly or a sudden twisting movement can result in low back pain. Other acquired conditions like infections or arthritis also can cause pain.

Exercise is a common treatment for people experiencing low back pain. Orthopaedic surgeons usually prescribe exercises that increase muscle strength to better support the spine as well as improve flexibility and function.

• Perform daily stretching exercises
• Engage in a more active exercise program once the initial pain subsides that includes walking, swimming, bicycling and strength training with light weights

Osteoporosis is a major health problem affecting 28 million Americans and contributing to an estimated 1.5 million bone fractures each year.

Osteoporosis is a condition in which the bones weaken and lose density, becoming thin, brittle, and susceptible to fractures. It is caused by the natural aging process because as people get older, they lose bone mass.

Exercise can help slow the progress of osteoporosis and build strong bone. Orthopaedic surgeons believe that a program of moderate, regular exercise (three to four times a week) is effective in the prevention and management of osteoporosis.

• Participate in weight-bearing exercises like walking, hiking, stair climbing, dancing, racquet sports and treadmill exercises
• Engage in strength training exercises with light weights

In 2003, about 652,000 total joint replacement procedures were performed by orthopaedic surgeons in the U.S. (Source: National Center for Health Statistics; Centers for Disease Control and Prevention; 2003 National Hospital Discharge Survey.) The most frequent reason for performing a total joint replacement is to relieve the pain and disability caused by severe arthritis.

Most total joint replacements involve hip and knee joints; however, total joint replacement also can be performed on joints in the ankle, shoulder, fingers, and elbow.

Individuals with a total joint replacement still can lead active lifestyles. Exercise not only is important in the recovery process, but also in the years following the surgery. A proper exercise program can help restore mobility and strength in the joint.

• Avoid activities that place repeated stress on the replacement such as running, jogging, or skiing
• Engage in activities that do not place excessive stress on the replacement like swimming, bicycling, golf, and doubles tennis
• Seek medical advice before beginning any physical activity because some restrictions may be recommended

For more information on "Prevent Injuries America!," call the American Academy of Orthopaedic Surgeons' public service telephone number 1-800-824-BONES (2663).