Only around the age of 50 exercises enough to gain any cardiovascular benefit. Some estimates suggest that about half of the physical decline associated with old age may be due to a lack of physical activity. It has been suggested that people over the age of 65, more than any other age group, require adequate fitness levels to help them maintain independence, recover from illness and reduce their high risk of disease.If you are over 40 years, obese, suffer from a chronic illness or have been sedentary for some time, it is a good idea to check with your doctor before embarking on any new exercise routine.

The physical decline of older age

About half of the physical decline associated with ageing may be due to a lack of physical activity. Without regular exercise, people over the age of 50 years can experience a range of health problems including:

• Reduced muscle mass, strength and physical endurance.
• Reduced coordination and balance.
• Reduced joint flexibility and mobility.
• Reduced cardiovascular and respiratory function.
• Reduced bone strength.
• Increased body fat levels.
• Increased blood pressure.
• Increased susceptibility to mood disorders, such as anxiety and depression.
• Increased risk of various diseases including cardiovascular disease and stroke.

Common myths

Many older people believe that exercise is no longer appropriate. Some of the common misconceptions that prompt older people to abandon physical activity include:

• Older people are frail and physically weak.
• The human body doesn’t need as much physical activity as it ages.
• Exercising is hazardous for older people because they may injure themselves.
• Only vigorous and sustained exercise is of any use.

Getting active

Suggestions include:

• If you are over 40 years, obese, suffer from a chronic illness or have been sedentary for some time, see your doctor before you start a new exercise routine.
• Choose activities you find interesting. You are more likely to keep up with an exercise routine if it’s fun rather than a chore.
• Exercise with friends. Make physical activity an enjoyable social occasion.
• Safe, easy and comfortable forms of exercise include walking, swimming and cycling.
• Weight training can increase your muscle mass – programs as short as six to eight weeks can be beneficial.
• Start off slowly and aim for small improvements. Keep track of your progress in a training diary for added motivation.
• Check your pulse frequently to make sure you aren’t overdoing it.
• Choose appropriate clothing and safety gear.
• Don’t let yourself dehydrate – drink plenty of water.