Getting fit past 40 is easier than you think.
Here are problems and solutions.
May 9, 2006 (Press Release) --
At a gym in Torrance, CA, 51-year-old Julie Murray-Sanders does squats under the watchful eye of her trainer. Trish Bruder, 47, takes brisk half-hour walks around her local high school track in Seymour, CT. And even though 67-year-old Lola Hickey recently had both knees replaced, the Eugene, OR, retiree rides a stationary bike, lifts weights and does water aerobics.
When it comes to picking up the pace at midlife and beyond, these women are hardly alone. Over the past decade, health club memberships among the 55-and-older set jumped 476 percent; this age group accounts for 10.2 million gym goers, reports the International Health, Racquet and Sportsclub Association.
"People are realizing that it's never too late to reap the benefits of exercise," says Wayne Westcott, PhD, fitness research director at the South Shore YMCA in Quincy, MA. He has plenty of clients in their 60s and 70s whose family history of heart disease motivates them to ensure they don't develop it, too. Others are looking to ease an existing condition, like obesity or diabetes. "With exercise, it's possible, regardless of age," he says.
Consider Murray-Sanders: When she started strength-training, she had high blood pressure of 143/95, but after 2 months, it dropped to 125/83, taking her out of the most dangerous category.
Her efforts will do more than protect her cardiovascular system: A 32-week study by University of Florida researchers suggests that strength and aerobic exercise three times a week coupled with vitamin D and calcium supplements increases bone density in postmenopausal women by 11 percent and muscle strength by 26 percent. And exercise can help you live longer. A Dutch study found that women age 50 and older who regularly engage in moderate to high levels of physical activity increase their life expectancy by 1 1/2 to 3 1/2 years.
If you're still coming up with reasons to skip exercise, maybe we can change your mind. Below are the six most common excuses people give for not working out, followed by simple ways to break through those barriers. Start adding quality years to your life today.
Problem: I don't know where to begin
Solution: Ask a professional.
It's wise to talk to your doctor before starting a new workout regimen. For beginners, she may suggest something low impact, easily accessible, and free—like walking.
If you want to dive into something gym-specific, check the International Council on Active Aging facility locator at the ICAA Web site to find a welcoming center near you. Or seek the help of a certified trainer or group fitness instructor at your local YMCA who has experience with your age group, suggests Petra Schuler, PhD, an associate professor of health, leisure, and exercise at the University of Florida.
You're looking for someone who carries one or more of these certifications: ACE, ACSM, or NSCA. Interview at least three candidates to get a feel for the best match for you. Finally, don't forget that many organizations sponsor inexpensive dance classes, swim lessons, fencing instruction and more. As long as you're moving and your heart rate is up, you're exercising.
When it comes to picking up the pace at midlife and beyond, these women are hardly alone. Over the past decade, health club memberships among the 55-and-older set jumped 476 percent; this age group accounts for 10.2 million gym goers, reports the International Health, Racquet and Sportsclub Association.
"People are realizing that it's never too late to reap the benefits of exercise," says Wayne Westcott, PhD, fitness research director at the South Shore YMCA in Quincy, MA. He has plenty of clients in their 60s and 70s whose family history of heart disease motivates them to ensure they don't develop it, too. Others are looking to ease an existing condition, like obesity or diabetes. "With exercise, it's possible, regardless of age," he says.
Consider Murray-Sanders: When she started strength-training, she had high blood pressure of 143/95, but after 2 months, it dropped to 125/83, taking her out of the most dangerous category.
Her efforts will do more than protect her cardiovascular system: A 32-week study by University of Florida researchers suggests that strength and aerobic exercise three times a week coupled with vitamin D and calcium supplements increases bone density in postmenopausal women by 11 percent and muscle strength by 26 percent. And exercise can help you live longer. A Dutch study found that women age 50 and older who regularly engage in moderate to high levels of physical activity increase their life expectancy by 1 1/2 to 3 1/2 years.
If you're still coming up with reasons to skip exercise, maybe we can change your mind. Below are the six most common excuses people give for not working out, followed by simple ways to break through those barriers. Start adding quality years to your life today.
Problem: I don't know where to begin
Solution: Ask a professional.
It's wise to talk to your doctor before starting a new workout regimen. For beginners, she may suggest something low impact, easily accessible, and free—like walking.
If you want to dive into something gym-specific, check the International Council on Active Aging facility locator at the ICAA Web site to find a welcoming center near you. Or seek the help of a certified trainer or group fitness instructor at your local YMCA who has experience with your age group, suggests Petra Schuler, PhD, an associate professor of health, leisure, and exercise at the University of Florida.
You're looking for someone who carries one or more of these certifications: ACE, ACSM, or NSCA. Interview at least three candidates to get a feel for the best match for you. Finally, don't forget that many organizations sponsor inexpensive dance classes, swim lessons, fencing instruction and more. As long as you're moving and your heart rate is up, you're exercising.
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