348 Part VII: Exercising for All Ages and Stages
You increase bone density, build muscle strength, and slow the muscle
deterioration that comes with age.
You improve your balance, which may prevent the falls that cause
hip fractures.You reduce lower-back pain (this is especially true if you’re
lifting weights).
You boost your immune system.You lower your blood pressure.
You substantially cut your risk of heart disease, arthritis, diabetes, colon
cancer, and Alzheimer’s and dementia.Your mind is more alert.
You can be more independent in your daily activities.If you saw a pharmaceutical advertisement that listed even half of those ben-
efits, you’d be lining up at your doctor’s office for a prescription. So here’s your
exercise Rx: See your doctor for a checkup, and then, no matter what your
age or experience with exercise, begin doing small amounts of cardio exercises
(see Part III), strength training (see Part IV), or a combination (see Part V),
three to five days per week. As your soreness wears off and your fitness
improves, lengthen your workout times, improve your pace, and increase the
amount of weight you’re lifting. And be sure to stretch daily (see Chapter 6).Knowing Where to Begin
Do you find the idea of exercise daunting and just don’t know where to start?
You’re not alone: 85 percent of all seniors don’t exercise regularly. If that
sounds like you, you’ve come to the right place: this book. Just about all the
information throughout this book applies to you, and you can visit the chap-
ters that make the most sense to you. So, if you’ve never worked out before,
flip to Chapter 2 for information on assessing your current fitness, and then
jump to Chapter 3 for tips on setting workout goals.One of the major reasons seniors don’t stick to a workout program is a lack
of immediate results. Don’t fall for this trap! Getting fit does take time, but if
you’re doing a combination of cardio and weight training, you may notice
small differences in just a week or two. After a month, your clothes may fit
better, and within two or three months, your grandchildren will wonder how
you’re able to keep up with them. Exercise is its own fountain of youth, and
while the magic potion does take a little time to make its way into your
system, if you find an exercise you enjoy and stick with it, you’ll be whistling
a happy tune before you know it.