Aging gracefully does not mean giving in to decreased activity nor accepting an unsightly appearance. But to avoid the undesirable effects of aging, you have to make a consistent effort to exercise, eat well and maintain your body. What came easily at 20 will now require an effort.
Aerobic exercise means raising your heart rate and breathing heavily. A slow walk will not do this. A fast walk, a jog, a workout at the gym or perhaps a tai chi class can fill the bill. No matter what means you choose, consistent aerobic exercise, several days a week, is essential to maintaining your body as you age. Muscles that are not used, or lightly used, begin to atrophy. This is exactly what you want to avoid. So don’t avoid exercise that makes you huff and puff. It is building up your muscles and your lungs.
By the time you reach your sixties, your body has experienced a lot of wear and tear. Strain and stress can backfire in an exercise program now. Low-impact activities can tone your body without placing unnecessary stress on knees and joints. As we age, our bodies are less resilient and take longer to heal. A pulled muscle that would have healed in a few days in our youth may now take weeks to heal. And you want to be considerate of the cartilage in your joints. It is one of the places where the effects of aging show up most.
Weight lifting needs to be done judiciously, but can be important to improving your health. It increases muscle and decreases fat in your body mass. Strength training gives your body greater resilience and staying power.
Whether it is taking your dog for a walk or enjoying the beauty of a nature preserve, a long, fast-paced walk every day will benefit your health enormously. There is no substitute for walking, but you may want to add biking or light jogging as alternatives in your exercise program. But check with your doctor before jogging a lot. Your knees may not be up to the punishing impact of jogging.
Warming up your muscles through stretching will make your exercise program more effective and help you avoid injury. If you have worked up a sweat, a cooling down period is advisable. Slow walking will do it.
