by Sean Kenny

"I don't need to exercise anymore! I'm too old to work out! What can I do at my age anyway?"

These are just a few of the responses I receive when asking senior citizens about their fitness programs. As the director of several athletic clubs, consultant to the medical community and a private trainer, I encounter these attitudes daily. So let's take a closer look at each protest.

Why do you need to exercise? Exercise is especially vital in the mature years. It builds stamina and strength to help you get through the day easier and with more energy. Exercise helps retain bone density and counteracts the effects of osteoporosis. Exercise also helps boost the immune system. Arthritis, back pain, hypertension, diabetes and a host of other ailments respond favorably to exercise prescriptions.

You're never too old to exercise! Studies conducted on a 75 year old male who performed a leg-press exercise for 6 weeks showed a significant gain in lean tissue and strength (American College of Sports Medicine, 1995). He had no prior training, further illustrating that it is never too late to implement a new fitness program. Several studies have shown that exercise is not only beneficial later in life, but that vigorous exercise is safe for older adults (Journal of the American Medical Asooc., Apr. 1997).

What can you do at your age? Plenty. Walking is a great exercise at any age. President Truman said on his 80th birthday, "Walk 2 miles every morning before breakfast and act like you have somewhere to go." Walking briskly provides a great cardiovascular workout, builds stamina, reduces body fat, strengthens bones and muscle and, best of all, gets you outside and moving. Aim for a brisk stride, but keep the pace comfortable. Enjoyment of the exercise is critical. If you do not like the activity, you certainly will not look forward to it, making long-term adherence unlikely.

Walking can be done every day. Aim for 20-40 minutes and slowly increase your time as your fitness level improves. Walking with a friend will provide company, as well as accountability, helping you stick to your regimen. Documenting the time and distance of your walks can also provide motivation.

Strength training also has its benefits: increased bone density, increased lean muscle tissue, increased metabolism and overall strength improvement. When beginning your strength training program, meet with a qualified health and fitness professional so that he/she can assess your strength level and instruct you on the proper form for each exercise.

Contrary to popular belief, exercise does not have to hurt to be beneficial. "Train, don't strain" is slowly becoming the mission statement of modern exercise. Be sure to stretch after your exercise session to improve your flexibility, relieve muscle stiffness and improve circulation.

One last point: The body thrives on consistency. Be active each and every day. And on the days when you don't get to your exercise routine, remember that walking the dog, cleaning the house and gardening, while not traditionally thought of as "exercise," are perfect ways to stay active.

Don't get caught thinking like pianist and ragtime composer, Eubie (James Hurbert) Blake, who once stated, "If I had known I was going to live this long, I'd have taken better care of myself."

September 1997

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