EXERCISE: WHERE, WHY AND HOW

Many of the current 50+ generation are not as fit as they should be. During the second half of the twentieth century almost everyone came to benefit from the use of a car and labour-saving domestic appliances in the home. Many people drive instead of walking to do their errands, or spend too much time watching television or surfing the web. The resulting lack of exercise and physical exertion has been one of many factors contributing to the epidemic of diseases that doctors label 'degenerative', such as heart attacks, obesity, late-onset diabetes and osteoporosis.

HOW REGULAR EXERCISE HELPS

Most people make financial plans for retirement, but they often neglect to invest in their continuing physical well-being. They assume wrongly that nothing can be done about gradual loss of physical fitness that starts at about the age of 30. The truth is that people who don't stay in shape age more quickly than whose who look after themselves, and an inactive lifestyle hastens the ageing process.

Positive Action
There are major benefits to keeping in shape. For most people, at least some investment in regular exercise will be required if they are to keep their mind, heart, muscles and bones in good shape. Even if exercise does not prolong your life, it is likely to improve its quality, and 50+ is not too soon to take the need for regular exercise seriously.

It should be possible to undertake a beneficial amount of exercise without major changes to your routine. If you exercise regularly you should continue with what you enjoy. However, before commencing a new exercise regime at 50+ it is a good idea to check that your doctor has no objections. This is essential if you have any health problems.

Getting Started
Congratulations! You have decided to begin exercising regularly, and you are now raring to go. However, if you have been sedentary you should ease yourself into your exercise programme slowly, partly to avoid problems with your muscles and joints and partly to allow your heart time to adapt to working a litte harder. Start by setting aside 10 minutes three or four days a week. If you have had a heart attack or other illness, your doctor may suggest that you start with 3-5 minutes three times a week. Gradually, extend your exercise time as you become stronger.

As a rough rule of thumb, to build up to a full programme you will need about a month for each year of sedentary living, or longer if you have had any health problems.

How Much Is Enough?
Your breathing provides a guide as to whether your exercise is challenging you enough, or too much. During exercise you should be breathing more rapidly than usual, but still be able to talk. A more accurate measure of the effect of exercise on your heart is to take your pulse, either at the wrist or just in front of the upper part of the ear at the back of the cheeckbone. Count your pulse beats for 10 seconds and multiply by 6 to give the rate per minute. Your heart will benefit from any regular exercise, but the greatest benefit occurs when it is beating at between 70-85 per cent of the maximum rate for your age for 15-20 minutes, or longer when you are fit.

If your heart rate is higher than the target for your age, you are overdoing it and should slow down. As you get into shape you will find that you keep your heart rate safely within the target range.

Listen To Your Body
Do not take these figures for heart rate too literally: try to respond to what your body is telling you. Exercise should not cause discomfort, and if you experience pain in the chest, jaw or neck, you should consult your doctor. Be prepared to slow down in cold or windy weather, or when going up a hill. Remaining excessively tired an hour or more after finishing exercise may indicate that you are attempting too much. Exercise should be enjoyable: it is not a punishment.

Warming Up and Cooling Down
Starting your exercise slowly will give time for the temperature in your muscles to rise, so they become more elastic and less vulnerable to injury. Stretch your muscles five minutes into the warm-up.

Let your body return to its normal temperature gradually by slowing the pace of your exercise a few minutes before stopping. This will help prevent the stiffness that can occur if you stop suddenly.

What To Wear
Start with loose, comfortable clothing that absorbs sweat and washes easily. The only real essential is a pair of high-quality shoes designed specifically for the type of exercise you are doing. Women also need a comfortable bra that provides support.

What About The Weather
In hot and humid weather drink plenty of water before, during and after exercise. If possible, exercise early in the morning or during the evening. Dress warmly in cold weather and wear a hat. If you have had any heart problems ask your doctor whether it is safe for you to exercise in cold or windy weather.

Increasing Your Exercise
Once you comfortably manage the starting level you have chosen for your exercise, increase your exercise time by 2-5 minutes per session. Rest days are important, so only exercise five days a week.