Helping Hearts For Over 30 Years

Healthy Aging

By Tracy Shields September 17, 2013 Leave a comment Go to comments

Healthy aging consists of three main lifestyle components: eating well, exercising and reducing stress. This week, I’d like to focus on exercise.

Why Exercise?

• Regular exercise can help prevent hip fractures by keeping the bones and muscles strong.

• A lack of exercise can increase your risk of having a heart attack. ii 

• Additionally, the “single most important way to reduce the risk of type 2 diabetes is to give careful attention to a balanced diet and regular exercise program.” iii


How to Exercise: How often? What Types? How to Check Heart Rate?

• Most adults who wish to stay healthy need 30 to 60 minutes of physical activity per day, including resistance training at least three times a week.

• Watch an informative slide show to learn more about the basics of exercise. Learn the difference between aerobic and non-aerobic activity here, using the interactive slide show with a free quiz to test your exercise knowledge. 

• You can learn more about cardiovascular exercise and what your heart rate should be here: http://www.nlm.nih.gov/medlineplus/ency/article/001941.htm

• Here is a free booklet that helps adults maintain an exercise program.


Physical Fitness for Seniors

• Seniors need a few hours of exercise every week but exercise can be broken down into 10-minute intervals if needed and may include many activities: gardening, walking, housework and swimming. Most important though: Exercise that strengthens the muscle groups should be done twice a week.

• Learn more about physical fitness for older adults.

• Here is another great resource to find more information about exercise for seniors.

• Here are some tips to help you stay active and overcome the common barriers to exercising.

• Here are some balance exercises for older adults.

• Visit the National Institutes of Health (senior health section). It’s a great resource for information on exercise for seniors. Watch videos, find safety tips and view exercises to keep you fit. Take a quiz to see how much you’ve learned.


If you haven’t exercised in a while, you will need to start out slowly and consult your physician, especially if you are at high risk or have an injury.


i http://familydoctor.org/online/famdocen/home/seniors/common-older/899.html


ii http://familydoctor.org/online/famdocen/home/common/heartdisease/basics/291.html 


iii http://www.netwellness.org/healthtopics/diabetes/diabetesrisk.cfm

Posted in: The Res-Q Blog Tags: type 2 diabetes
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fred September 20, 2013 at 4:05 PM Reply
PLEASE tell me HOW I should exercise with my shortness-of-breath.
Before this year, until my two lung diseases started acting up, I was walking
for 50 minutes every other day and exercising every morning.

What alternatives do I have????????????????????????????????????
Aliscia Donahue September 21, 2013 at 4:34 PM Reply
Fred, Shortness of breath can be difficult to deal with. I feel for you and your frustration, having been able to be so active just a short time ago. I have forwarded your question to the Naturopath Dr. Melissa Josselson, ND and will post any suggestions she may have for you.
Aliscia Donahue September 24, 2013 at 9:20 AM Reply
Hello Fred, here is Naturopath Melissa Josselson's reply, "Clearly something has changed with your condition, as you mentioned two lung diseases have started flaring this year. It is best for you to consult with your physician to address the lung conditions and shortness of breath, as they best understand your situation. You may be able to do some mild resistance exercises, stretching, yoga, etc., but please still consult your physician to reassess your health before beginning any exercise program."