When I turned 40, I started to notice a change in my ability to perform certain cardio exercises (running or biking, for example). Because I use a heart-rate monitor, it was easier to see that my safe zone had decreased from several years prior. Where once a heart rate of 180 felt comfortable, I soon learned that 170 was my new maximum. I also found out that I tire more quickly and that it takes me longer to warm up.
As unpleasant as getting older may seem, I think it’s important to respect your age and relearn your limitations. That’s not to say you have to walk instead of run! But it is to say that you need to be mindful of how to exercise safely for your age. So, here are a few tips for your age bracket:
Ages 40-50
Remember that all exercise comes in degrees of effort: low impact (low effort), moderate impact (moderate effort, sweating, but not out of breath) and high impact (vigorous effort, sweating, hard to breathe (and say alphabet without gasping). While it’s true that most people ages 40-50 can safely exercise within all three of these ranges, it’s always best to know your limits, and consult a doctor beforehand. Years ago you ran marathons or went crazy at the gym. But now is the time to learn how to exercise safely instead of trying to recapture your youth. The more you learn, the safer you will be.
Also, get a heart-rate monitor, which records your heart’s beats per minute and allows you to stay in a healthy aerobic zone or push your limits in an anaerobic-threshold zone. For example, I’m 40 and weigh 122 at 5’3.” I am also fairly athletic. The heart-rate monitor calculates this information and determines that my aerobic zone, which is about 70% to 80% of my individual maximum heart rate, is about 165. That means when my heart rate reaches 165 beats per minute, I am working out safely. If I go above that, I know to slow down if I do not want to knock myself out. If, however, I want to test my limits, the heart-rate monitor can tell me when I’ve hit my redline zone. I hit my redline zone for only a few minutes and then try to slow down. Redline zones are to be approached with caution and you should not be working in this zone for a long period of time. For more information on heart-rate monitor training, check out Sally Edwards’ The Heart Rate Monitor Guidebook.
Ages 50-60
If you haven’t exercised before, now is the time to start. However, don’t jump right into vigorous exercise. This may be dangerous. Begin first by consulting your doctor. You may even want to consult a trainer or physical therapist. Start slow, easing into exercise gradually. According to the Illinois Department of Public Health, “If you have been inactive for years, you cannot run a marathon after two weeks of running. Begin with a 10-minute period of light exercise or a brisk walk every day and gradually increase how long the intensity of your exercise.”
Also remember that to be healthy, you do not have to over-exert yourself. At this age, especially, it’s best to always remain in your aerobic zone when exercising, which means keep exercise to a moderate level. Strengthening the heart via cardio exercise, or strengthening the bones via lifting weights, does not have to be strenuous. The Illinois Department of Public Health also offers free facts for women’s wellness: five free tips to “sneak exercise into your day.”
Ages 60+
If you’ve exercised for most of your adult life, keep going! As we are learning, exercise at all ages is beneficial. According to Prevention Magazine, “Sedentary women over age 60 who did the same twice-weekly strength and cardio exercise program as women ages 18 to 35 boosted their aerobic endurance 20% more, providing additional oxygen to fuel calorie-burning muscle and lowering their heart disease risk. Plus, both groups gained strength at exactly the same rate, and the older women were no more likely to get injured.”
However, if you’d like to begin an exercise plan, remember to start gradually and keep your exercise routines to low impact. Such a cardio workout is a great start, but remember to play it safe. Walk briskly instead of run. If you work out at the gym, try a step class on the floor first, before using the step. Take yoga classes or a low-impact aerobics class for beginners. One of the best cardio workouts for older adults is riding a bike—indoor or outdoor—or swimming, both of which provide less stress to the joints.
A patient education booklet, developed by the American College of Obstetricians and Gynecologists, entitled A Healthy Lifestyle for Women 65 and Older, offers free health tips for elderly women.
Exercise at any age is crucial to physical, mental and emotional well-being. In fact, it should be put on the list of human needs along with food, water, clothing and shelter. The trick is to be safe. Research a good exercise plan, consult your doctor and then put your body to the test!
Coming up next week: Healthy Ways to Boost Your Energy (Hint: get rid of caffeine and other fake energy boosters)
Tags: exercise, exercise ages, exercise for health, health, healthy heart, heart zone, monior your heart, res-q your exercise, safe exercise, Tips, women heart rate blog
