HEALTH FOR ALL

3 types of exercises
The sweat experts divide exercise into three general categories:
Aerobic (also called endurance).
Strength (also called resistance).
Flexibility.
A balanced program should include all three. (Speed training is also a maor category! but is
generally practiced only by competitive athletes.)
A "ew simple rules are help"ul as you develop your own routine.
#on$t eat "or two hours be"ore vigorous exercise.
#rin% plenty o" "luids be"ore! during! and a"ter a wor%out.
Adust activity according to the weather and reduce it when "atigued or ill.
&hen exercising! listen to the body$s warning symptoms! and consult a
physician i" exercise induces chest pain! irregular heartbeat! undue "atigue! nausea!
unexpected breathlessness! or light'headedness.
&arming up and cooling down are important parts o" any exercise routine. They aid the
body in ma%ing the transition "rom rest to activity and bac% again and can help prevent soreness or
inury! especially in older people.
&arm'up exercises should be practiced "or "ive to () minutes at the beginning o" an
exercise session. *lder people need a longer period to warm up their muscles. +ow'level aerobic
exercise is the best approach! such as wal%ing bris%ly! swinging the arms! or ogging in place.

To cool down! one should wal% slowly until the heart rate is () to (, beats above resting
rate. Stopping too suddenly can sharply reduce blood pressure! is a danger "or older people! and
may cause muscle cramping.
Benefits of Aerobic Exercise. -egular aerobic exercise provides the
"ollowing bene"its:
.uilds endurance.

/eeps the heart pumping at a steady and elevated rate "or an extended
period! boosts 0#+ (the 1good1) cholesterol levels! and helps control blood
pressure.
Strengthens the bones in the spine.
0elps maintain normal weight.
2mprove one$s sense o" well being.
Types of Aerobic Exercise. +ow' to moderate'impact exercises: wal%ing!
swimming! stair climbing! step classes! rowing! and cross'country s%iing. 3early
anyone in reasonable health can engage in some low' to moderate'impact
exercise. .ris% wal%ing burns as many calories as ogging "or the same distance
and poses less ris% "or inury to muscle and bone.
0igh'impact exercises: running! dance exercise! tennis! rac4uetball! s4uash.
0igh'impact exercises should be per"ormed no more than every other day and less
"or those who are overweight! elderly! out o" condition! or have an inury or other
medical problem that would preclude high'impact.
Aerobic Regimens. As little as one hour a wee% o" aerobic exercises is
help"ul! but three to "our hours per wee% are optimal. Some research indicates that
simply wal%ing bris%ly "or three or more hours a wee% reduces the ris% "or coronary
heart disease by 5,6.
For most healthy young adults! the best approach is a mix o" low' and
higher-impact exercise. Two wee%ly wor%outs will maintain "itness! but three to "ive
sessions a wee% is better.
7eople who are out o" shape or elderly should start aerobic training
gradually. For example! they may start with "ive to () minutes o" low'impact aerobic
activity every other day and build toward a goal o" 8) minutes per day! three to
seven times a wee%. (For heart protection! "re4uency o" exercises may be more
important than duration.)
Swimming is an ideal exercise "or many elderly and certain people with
physical limitations! including pregnant women! individuals with muscle! oint! or
bone problems! and those who su""er "rom exercise'induced asthma
7eople who see% to lose weight should aim "or six to seven low'
impact wor%outs a wee%.
Shoes and Clothing. All that$s really necessary "or a wor%out is a good pair o"
shoes that are well made and "it well! and bro%en in but not worn down. They
should support the an%le and provide cushioning "or impact sports such as running
or aerobic dancing. Airing out the shoes and "eet a"ter exercising reduces chances
"or s%in conditions such as athlete$s "oot.
A good "loor mat is important to provide cushioning "or all home
exercises
A simple ump rope improves aerobic endurance "or people who are able to
per"orm high'impact exercise. 9umping rope should be done on a "loor mat plus a
sur"ace that has some give to avoid oint inury
For burning calories! the treadmill has been ran%ed best! "ollowed by stair
climbers! the rowing machine! cross'country s%i machine! and stationary bicycle.
(:lliptical trainers! however! may be even better than treadmills "or elevating heart
rate and increasing calorie expenditure and oxygen consumption.)
Stationary bi%es condition leg muscles and are "airly economical and easy to
use sa"ely. The pedals should turn smoothly! the seat height should adust easily!
and the bi%e$s computer should be able to adust intensity.
Stair machines also condition leg muscles. They o""er very intense! low'
impact wor%outs and may be as e""ective as running with less chance o" inury.
-owing and cross'country s%i machines exercise both the upper and lower
body.
Heart Rate Goal. 0eart rate is the standard guide "or determining aerobic
exercise intensity. 2t can be determined by counting one$s own pulse or with the use
o" a heart rate monitor. :xercise does not increase the maximum heart rate. 2t
strengthens the heart so that it can pump more blood at this maximum level and
can sustain this level longer with less strain. (3ote: abundant data show that
attaining target heart rate is not the %ey to the health bene"its o" physical activity ''
exercising at a steady pace is the "irst goal.)
To determine ones own maximum heart rate per minute simply
subtract one$s age "rom ;;).
To determine heart rate! do the "ollowing:
<easure the pulse by pressing the "irst two "ingers o" one hand gently on
either the artery on the inside o" the wrist or on a carotid artery. (This artery is
located under the aw either on the right or le"t side o" the "ront o" the nec%).
=ount pulse beats "or () seconds.
<ultiply the result by six. This gives the per'minute total. >See Table Target
0eart -ates "or a *ne'<inute 7ulse =ount.?
The "ollowing are general goals "or most adults (some exceptions may
apply):
<ost healthy adults should aim "or a heart rate o" roughly 5)6 to @,6 o" its
maximum rate during actual exercise.
7eople who have been sedentary should "irst aim "or ,)6 to 5)6 o"
maximum heart rate.

7eople with heart ris% "actors (e.g.! hypertension! high cholesterol levels!
diabetes! or obesity) should aim "or ,,6 to A,6.
TARGET HEART RATES FOR A ONE-MINUTE PULSE COUNT
Benefits of Strength Exercise. &hile aerobic exercise increases endurance
and helps the heart! it does not build upper body strength or tone muscles.
Strength'training exercises provide the "ollowing bene"its:
.uilds muscle strength while burning "at.
0elps maintain bone density.
2mproves digestion.
2t is also associated with a lower ris% "or heart disease! possibly because it
lowers +#+ (the so'called 1bad1) cholesterol levels.
Strength exercise is bene"icial "or everyone! even people in their B)s. 2t is
the only "orm o" exercise that can slow and even reverse the decline in muscle
mass! bone density! and strength that occurs with aging. (7lease note: people at
ris% "or cardiovascular disease should not per"orm strength exercises without
chec%ing with a physician.)
Strength training involves repetitions! i.e.! moving speci"ic muscles in the same pattern
against a resisting "orce (such as a weight) "or a preset number o" times. Students should "irst
choose a weight that is about hal" o" what would re4uire a maximum e""ort in one repetition. (2n other
words! i" it would ta%e maximum e""ort to do a single repetition with a ()'pound dumbbell! than the
person would start with a "ive'pound dumbbell.) 2n the beginning! most people can start with one set
o" eight to (, repetitions per muscle group with low weights. As individuals are able to per"orm one
or two repetitions over their routine! weights can be increased by ;6 to ()6
For maximum bene"it! one should allow C@ hours between
wor%outs "or "ull muscle recovery.
Strength-Training E!ipment. Dnli%e aerobic exercise! strength training almost always
re4uires some e4uipment. Strength'training e4uipment does not! however! have to cost anything.
Any heavy obect that can be held in the hand! such as a plastic bottle "illed with sand or water! can
serve as a weight. <any wearable weights are available to help strengthen and tone the upper body.
#umbbells (ranging in weight "rom ( to () pounds) and resistance bands! "or example! are
inexpensive! portable! and e""ective
Benefits of "lexibility Training. Flexibility training uses stretching exercises "or the "ollowing
bene"its:
7reventing cramps! sti""ness! and inuries.
Allowing a wider range o" motion (i.e.! the amount o" movement a oint and muscle has).

=ertain "lexibility practices! such as yoga and tai chi! also involve meditation and breathing
techni4ues that reduce stress. Such practices appear to have many health and mental bene"its and
may be very suitable and highly bene"icial "or many older people and patients with certain chronic
diseases.
=ertain stretching exercises are particularly bene"icial "or the bac%.
&hen stretching! exhale and extend the muscles to the point o" tension! not pain! and hold
"or ;) to 5) seconds. (.eginners may need to start with a ,' to ()'second stretch).
.reath evenly and constantly while holding the stretch.
2nhale when returning to a relaxed position. (0olding your breath de"eats the purposeE it
causes muscle contraction and raises blood pressure.)
2t is important when doing stretches that involve the bac% to relax the spine! to %eep the
lower bac% "lush with the mat! and to wor% only the muscles re4uired "or changing position! o"ten
only the abdomen.
Specific Exercise Tips for Older People
Studies continue to show that it is never too late to start exercising. At any age! even small
improvements in physical "itness and activity (such as wal%ing regularly) can prolong li"e and
independent living. Still! about hal" o" Americans over 5) describe themselves as sedentary.
The "ollowing tips "or exercising may be help"ul:
Any older person should have both complete physical and medical examination and
pro"essional instruction be"ore starting an exercise program.
2n starting out! remember the adage 1Start low and go slow.1 For sedentary! older people
one or more o" the "ollowing programs may be help"ul and sa"e: low'impact aerobics! gait training!
balance exercises! tai chi! sel"'paced wal%ing! and lower extremity resistance training using elastic
tubing or an%le weights. (:ven in the nursing home! programs aimed at improving strength! balance!
gait! and "lexibility have signi"icant bene"its.)
Strength training assumes even more importance as one ages! because a"ter age 8)
everyone undergoes a slow process o" muscular erosion. The e""ect can be reduced or even
reversed by adding resistance training to an exercise program. *ne ;))) study "ound that men
between the ages o" 5) and A, have the same potential to gain strength as men in their ;)s. As little
as one day a wee% o" resistance training improves overall strength and agility. Strength training also
improves heart and blood vessel health and general well being.
7ower training! which aims "or the "astest rate at which a muscle or muscle group can
per"orm wor%! may be particularly help"ul "or older women in strengthening muscles and preventing
"alls.
Flexibility exercises promote healthy muscle growth and help reduce the sti""ness and loss
o" balance that accompanies aging! easing these activities.
=hair exercises are available "or people who are unable to wal%.
*lder women are at ris% "or incontinence accidents during exercise. This can be reduced or
prevented by per"orming /egel exercises! limiting "luids (without ris%ing dehydration)! going to the
bathroom "re4uently! and using pads or insertable devices that can help prevent lea%age.
The important thing to remember is that it on!t be
eas"# There aren!t an" short$%ts to hea&th an'
(itness an' it i&& re)%ire some e((ort an'
'is$ip&ine on "o%r part* +hat ma,es it easier is
preparation- p&anning an' $onsisten$".