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Five Paths to the Fountain of Youth

Getting moving is the best way to fend off problems of aging. Stacy McCarty, M.D., a physiatrist at Loyola University Health System and a specialist in rehabilitation and exercise for seniors, gave her top five recommendations for keeping fit.

1. Aerobic activity. Walking, running or biking for about 30 minutes, three to five times a week is an excellent way to combat heart disease since aerobic activity decreases the body’s bad cholesterol (LDL) and increases the level of good cholesterol (HDL). Weight-bearing exercises also are useful for fighting osteoporosis. Studies show that people who walk or run build stronger bones not only in their legs, but also in their spines and arms, McCarty noted.

2. Strength training. Even more beneficial for slowing osteoporosis is adding one session per week of weight lifting to the aerobic exercise regimen. Fitness centers often provide free consultations with trainers to design individualized weight training, but simple soup cans can fill in for fancy weight room equipment. McCarty suggested arm arcs and bicep curls with the pantry shelf staples. She also suggested trying a stretchy exercise band that can be hooked around a door handle for arm, leg and back exercises.

3. Back strengtheners. Back pain, a common complaint among older people, often can be improved with exercise. Abdominal curls, lunges and Swiss ball exercises strengthen muscles near the back to reduce pain. McCarty recommended that seniors consult physical therapists or personal trainers to get advice on the right exercises for them and to learn how to do them safely.

4. Pool therapy. Exercising in the pool is excellent medicine for arthritis. In the water, people can move freely, strengthen their muscles and get their hearts pumping – all without putting needless stress on the joints. Strengthening the muscles around the joints will ultimately relieve pain.

5. Improving balance. Falls are common among the elderly. To improve balance, McCarty recommends the ancient Chinese art of Tai Chi.

McCarty emphasized that when seniors exercise their bodies, they should use caution. She recommended consulting a primary care physician before beginning an exercise program. In particular, people who have a history of heart disease should have a stress test by a cardiologist to identify their ideal heart rate and to make sure they don’t go above that level while exercising. To address specific health issues with exercise, people may find consultation with a physiatrist (specialist in physical medicine and rehabilitation) to be beneficial.

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