Staying active as
you age helps you remain healthy, live longer and feel better.
More older people than ever before are
involved in exercise and sports. They've learned that being physically fit
doesn't have to mean aching muscles from workouts and hard-to-maintain
exercise schedules. Many people are getting their exercise in active pastimes
such as biking, skiing and tennis. Others prefer less active recreation such
as walking, gardening or golf.
All are finding relaxation and fun while
they secure a healthy future. Exercise helps you feel better because it
improves your health. Orthopaedic surgeons say that by spending a little time
each day in some type of physical activity, you can enjoy these significant
benefits:
- longer, healthier life
- stronger bones
- reduced joint and muscle pain
- improved mobility and balance
- lower risk of falls and serious
injuries like hip fractures
- slower loss of muscle mass
People are living longer these days and
their quality of life depends on being healthy and remaining independent.
Staying active can lower your risk for many common diseases, relieve the pain
of arthritis and help you to recover faster when you do get sick.
Stay active and safe
While it's important to stay active,
it's also important to play it safe. As more older people engage in physical
activities, sports-related injuries are increasing. This is especially true
for those who ride bicycles, ski, lift weights and use exercise machines.
According to a recent
study by the U.S. Consumer Product Safety Commission (CPSC), an estimated
53,000 people ages 65 and older were treated in U.S. hospital emergency rooms
for sports-related injuries in 1996. That's a 54 percent increase in these
injuries from 1990. Additional injuries were treated in physicians' offices.
The increase in injuries is probably due
to more older people engaging in active sports. Fortunately, most of these
injuries were not severe and could be prevented.
For example, in the CPSC study, very few
of the older bikers treated in emergency rooms for head injuries were wearing
bike helmets. However, wearing a bike helmet can reduce the risk of serious
head injury by up to 85 percent. That's a small precaution for a big payoff.
By getting regular exercise-and doing it
safely-you can enjoy a healthier life.
Your activity log
A balanced program of moderate physical
activity for 30 minutes a day is beneficial even for people with chronic
conditions of bones and joints. The 30 minutes can be broken up into shorter
periods such as 15 minutes of gardening in the morning and 15 minutes of brisk
walking in the afternoon. Here's a sample activity log that you can use to
keep track of the minutes you spend on physical activity.
Seven tips to prevent injury
When you exercise, orthopaedic surgeons
and CPSC recommend that you follow these tips:
- Always wear appropriate safety gear.
If YOU bike, always wear a bike helmet. Wear the appropriate shoes for
each sport.
- Warm-up before you exercise. That
could be a moderate activity such as walking at your normal pace, while
emphasizing your arm movements.
- Exercise for at least 30 minutes a
day. You can break this into shorter periods of 10 or 15 minutes during
the day.
- Follow the 10 percent rule. Never
increase your program (i.e., walking or running distance or amount of
weight lifted) more than 10 percent a week.
- Try not to do the exact same routine
two days in a row. Walk, swim, play tennis or lift weights. This works
different muscles and keeps exercise more interesting.
- When working out with exercise
equipment, read instructions carefully and, if needed, ask someone
qualified to help you. Check treadmills or other exercise equipment to be
sure they are in good working order. If You are new to weight training,
make sure you get proper information before you begin.
- Stop exercising if you experience
severe pain or swelling. Discomfort that persists should always be
evaluated.
There are lots of ways to enhance your
life as you age-and staying fit is one of the most important.
This brochure has been prepared by the
American Academy of Orthopaedic Surgeons and the U.S. Consumer Product Safety
Commission.
U.S. Consumer Product Safety
Commission
Washington, D.C. 20207
1-800-638-2772
American Academy of Orthopaedic Surgeons
6300 North River Road
Rosemont, Illinois 60018
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