How to Get Moving and Exercise More

We all know that exercise is good for people, especially those of us who have been around long enough to have used television — rather than cell phones and tablets — to calm rambunctious toddlers in the throes of those pre-dinner meltdowns. There are also those of us who remember doing the chicken dance at weddings. Do they still do that? I loved flapping my wings like a crazed rooster.

The National Council on Aging (NCOA) says aging well is something every American deserves, regardless of gender, color, sexuality, income or zip code. Lack of exercise contributes to health problems including obesity, diabetes, heart disease, falls, dementia and premature death.

Howard Levitt, M.D., medical director of the Heart Health Center at Robert Wood Johnson University Hospital Rahway, says, "Study after study has shown that levels of increased physical activity are associated both with improved cardiovascular health and survival. A combination of aerobic and resistance training is key."

He points out that aerobic exercise has been shown to improve cardiac output (the amount of blood the heart pumps per minute) and increase high-density lipoprotein (HDL) cholesterol — the "good" cholesterol — while reducing low-density lipoprotein (LDL) — the "bad" cholesterol.

The CDC states that in people 65 or older, aerobic (cardio) activity should include at least 150 minutes a week of moderate intensity exercise or 75 minutes of vigorous activity. Depending on one's medical condition and the presence of any existing disorders or areas of chronic pain, a goal is to incorporate exercises that work all the major muscle groups of the body.

Multicomponent physical regimens, which combine aerobic activity (such as walking), muscle strengthening (such as weight lifting or use of resistance bands) and balance exercises have been shown to be highly effective.

Levitt explains, "Resistance training supports the preservation of bone density and strength in older people. We naturally lose muscle mass as we age, which impairs movement and slows down metabolism. Activities like lifting can help counteract this loss and support joint health."

For older adults managing diabetes or obesity, exercise can be extremely helpful to help to regulate blood sugar levels and weight management, but, he adds, "These plans should focus on improving flexibility, strength and cardiovascular health without exacerbating other existing conditions."

For anyone who has had a significant cardiac event, the American Heart Association recommends a supervised cardiac rehabilitation program.

NCOA's Center for Healthy Aging connects community organizations with proven programs that work to get older adults to participate in regular exercise. These programs are supported by a variety of federal funding sources including the Administration for Community Living, Older Americans Act Title 111-D funding and CDC grants. Before beginning any program, you should always speak with your health care provider and physical therapist (if you are being seen by one) and follow their recommendations, guidelines and limitations. Some of the programs include:

Active Choices is a six-month physical activity program that helps individuals incorporate preferred physical activities into daily life. Individualized programs are overseen by trained staff or volunteers who provide ongoing, brief phone-based guidance and support, along with mailed follow-up.

Move Your Way is a campaign based on physical activity guidelines offered by the Office of Disease Prevention and Health Promotion, part of the United States Department of Health and Human Services. Fact sheets, videos and interactive tools in both English and Spanish give guidelines for consumers and professionals to learn about physical activity and how to implement recommendations in spite of barriers such as lack of time or limited access to facilities. Notably, it addresses the ways in which layers of influence (societal, community, relationship, individual factors such as age and current medical status) intersect to shape a person's health behaviors and choices. Community organizations can use these guidelines to start new initiatives or utilize them in already existing programs.

Eat Smart, Move More, Weigh Less is a 15-week online weight management program that helps participants achieve and manage a healthy weight. Lessons inform, motivate and empower individuals to live mindfully as they make choices about eating and engaging in physical activity.

Gerofit is an evidence-based exercise and wellness program targeted to older veterans at risk for serious medical complications. According to the Veterans Association, over 2 million older vets do not exercise sufficiently to maintain health and many function as if they were 15 years older than their actual chronological age. Many risk factors can be modified with a structured intervention customizing strength, aerobic, balance and flexibility exercises to individual needs. Gerofit was started in 1986 when a veterans health care amendment mandated preventative services. Now in 33 VA health care systems across the country, it has served more than 7,000 older vets.

For older adults who have arthritis, a number of programs specifically assist with increasing activity. These include:

The Arthritis Foundation Aquatic Program is a recreational group exercise program, conducted in warm water, with two levels to accommodate individual abilities and experience. Programs are geared towards reducing pain and stiffness and maintaining or improving mobility, muscle strength and functional ability.

Tai Chi for Arthritis and Fall Prevention is an evidence-based program that meets for eight or 16 weeks to improve movement, balance, muscular strength, flexibility, stamina and socialization and to lessen pain and the likelihood of falls. It helps adults with or without arthritis, rheumatic disease or related musculoskeletal conditions, and for those with mild, moderate or severe joint involvement.

Fit and Strong! combines flexibility, strength training and aerobic walking with health education for behavior change among older adults with osteoarthritis of the lower extremities.

The Arthritis Foundation's Walk with Ease Program helps participants develop a walking plan that meets their particular needs, stay motivated and exercise safely.

The Arthritis Foundation's Guide recommends that you always listen to your body's messages. Stop or modify an exercise if it causes or increases pain, unsteadiness, dizziness or muscle cramps.

Regular exercise and incorporating more natural movement into your daily routine, such as parking a few blocks away from your destination or taking stairs rather than elevators, can help to enhance physical and mental wellness while giving you your best shot at living a long and healthy life.

Barbra Williams Cosentino RN, LCSW, is a New York-based psychotherapist and writer whose specialties include chronic illness, health, aging and parenting. Bylines include HealthCentral, the New York Times, Today's Geriatric Medicine, Forward Magazine (Fox Chase Cancer Center), BabyCenter and many others. Read More