AGE AND EXERCISE

Aging is a natural biological process by which one gets older one day each day. There are two types of ages, one is Chronological age, which is calculated from one's date of birth, and second is the Biological age, which represents the efficiency of overall functional status of body irrespective of one's chronological age. Both the terms are now understood in better scientific and factual manner based on recent and advanced biological and genetic research findings. It is encouraging to note that one can reverse the fitness clock even at a relative advanced age and years can be knocked off if one step up the frequency and intensity of his/her workout and consequently one can have fitness level of some one who is just half of his/her age. Of course, all these planning of exercise/workout has to be carried out positively under the guidance of some experts/ physician/ exercise physiologist.

Anybody can continue to do the things he/she enjoys and stay independent with age by becoming physically active. The right kind of regular exercise can reduce the chances of heart disease, diabetes, and falls. The goal of an effective exercise programme could be to manage a health condition, to reduce stress, to improve our stamina or to be able to buy smaller size of clothes, but it should be motivating.

The following types of exercises may be incorporated in a balanced exercise schedule :

• Aerobic Exercises helps the heart, lungs, and blood vessels by increasing breathing and heart rate. They may prevent or delay many diseases, such as diabetes, colon and breast cancers, and heart disease etc. Aerobic sports activities include brisk walking, jogging, swimming, biking, climbing, dancing or playing sports etc.
• Resistance Exercises helps in improving the muscular strength enabling us in climbing stairs, carrying groceries, and staying independent. The activities include lifting weights or using a resistance band.
• Balance exercises helps in preventing falls, which is a concern for older adults. Many exercises that strengthen the muscles in the legs, hips, and lower back improve the balance and posture of the body. It is often best to learn balance exercises from a physical therapist before starting on your own. Balance exercises may include standing on one foot, walking heel-to-toe, Tai-chi, standing on tiptoe to reach something on the top shelf etc.
• Stretching helps in keeping our body flexible. The activities include the stretching exercises for all the joints including neck, shoulder, trunk, knee, ankle and also the upper arm and calf stretches. Attending yoga classes is also an option for improving flexibility and suppleness of the body.

Initially, it could be difficult to start, but once we begin to follow an exercise routine, we improve our self-esteem. The appropriate kind and amount of exercises can improve our somatic and autonomic nervous system, vision, hearing, digestion and absorption of food. It increases the size of muscles, lean body mass, bone density, basal metabolic rate, maximum heart rate, stroke volume, cardiac output, elasticity of blood vessels, VO2 max, vital capacity, peak flow rate, air flow rate, breath holding time, endocrine functioning, aerobic and anaerobic potential and sleep; and decreases the fat percentage in our body along with the residual volume and movement time. It also helps in improving the health related as well as the skill related components of physical fitness including muscular strength, muscular endurance, cardio-respiratory endurance, flexibility, body composition, speed, power, agility, reaction time and coordination. Participation in regular physical activities also brings ease and comfort in daily routine activities, improves our posture and balance and helps in developing a positive outlook towards life.

So, don't worry if you've never exercised, or if you stopped exercising for some reason. It's never too late to start exercising.

By Dr. Seema Kaushik 

Assistant Professor, Department of Physical Education 

Lakshmibai College, University of Delhi