8 Best Exercise Tips for Boomers

I’m always looking in newspaper and magazine articles for good tips from experts to keep us healthy.

Here are 8 insider tips from nationally known personal trainers, coaches and exercise physiologists to help us get a little more oomph!

1) The minimum workout you need to stay healthy
Muscle strengthening exercises twice a week plus 2 1/2 hours a week of moderate activity like walking. Or 75 minutes a week of a more intense activity like jogging. Please ask your doctor before starting a new exercise routine.

2) Get fitter faster
A more intense workout burns more calories in less time, says Pamela Peeke, M.D., author of Fit to Live. “You can walk 3.1 mile race in 40 minutes, jog it in 30 minutes or run it in under 20 minutes. Either way, you’re burning the same amount of calories,” she says.

3) Short spurts are best
Alternate spurts of hard, high-speed activity with periods of slower activity to shorten a workout while improving fitness, says Ron Woods, a coach at the Human Performance Institute in Orlando Florida.

4) Stronger muscles in minutes
We lose muscle mass as we age, making us weaker. Two or three 30-minute weekly sessions using free weights or resistance bands will restore muscle and keep bones strong, says David Sandler, author of Fundamental Weight Training.

5) Upper and lower body moves
Alternating an upper body strength training exercise with a lower-body move is a time saver, says Gina Lombardi, author of Deadline Fitness, who has trained celebrities such as Andy Garcia. Alternate cardio moves, like rope jumping, with strength exercises such as lunges.

6) Say yes to yoga
A few minutes of yoga type stretches after a workout improves flexibility, range of motion and strength in a way that aerobic activities can’t, says Beryl Bender Birch, author of Boomer Yoga. An introductory class is best for beginners, since regular classes often last 90 minutes.

7) Buddy up
Exercising with others makes time fly. Dodo Stevens, 67, of Portland, Maine, meets 10 women and a trainer for a 45 minutes workout at a neighbor’s house. Cost: $11 per person. “I love working out with other people, “she says. “The whole thing is over before you know it.”

Mix it up
Exercise programs need variety. This is key. If you do the same thing all the time, your body adapts and you stop making progress, says Pamula Peeke, the fitness author. Look for classes that provide an introduction to Zumba, Bellyrobics or other new, fun activities.

Keep in mind what James Fries, M.D., said about exercise. He is an expert on aging at Stanford University. He says “If you had to pick one thing that came closest to the fountain of youth, it would have to be exercise.”

How Much Exercise Do I Need?

In my last posting called “Exercise, Stress and The Brain,” I wrote about the experiment that was done at the University of Colorado on the stress-reducing changes on the brain produced by exercise. In that experiment rats that ran for only three weeks did not show much reduction in stress-induced anxiety, but those that ran for at least six weeks did. “Something happened between three and six weeks,” says Benjamin Greenwood, Ph.D., a research associate in the Department of Integrative Physiology at the University of Colorado, who helped conduct the experiments. Then he goes onto say “It’s not clear how that translates” into an exercise prescription for humans. We may require more weeks of working out, or maybe less. And no one has yet studied how intense the exercise needs to be.

Imagine, here we are in 2010 with all the advancements in medical knowledge and we still can’t come up with some kind of universal exercise prescription? Interesting. Perhaps coming up with an exercise prescription is not a science, but maybe an art form. However, it’s hard for me to accept that medical science does not have a great deal to say about how much we should move our bodies. Perhaps it’s a mixture of both art and science. We can look at some recent studies to help us formulate  an exercise prescription for most people.

Again, I pulled some information out from an article that Gretchen Reynolds wrote in the New York Times a few weeks ago http://well.blogs.nytimes.com/2009/12/30/phys-ed-how-much-exercise-to- avoid-feeling-gloomy/.

A reading of the latest sports science report makes it clear that the “amount of physical activity necessary to produce health benefits cannot yet be identified with a high degree of precision,” according to the authors of the 2008 Physical Activity Guidelines for Americans report http://www.health.gov/PAGuidelines/, which was produced by the Department of Health and Human Services and was based on the recommendations of an advisory committee of scientists. These experts waded through dozens of studies on the health effects of exercise, looking at the impacts that exercise can have on people’s risks for heart disease, obesity, diabetes, cancer, depression and, in general, premature death.

Despite the inconsistent results, caused in some part by even more inconsistent methodologies between the different studies, the advisory committee did ultimately reach some conclusions about how much – or, really, how little – exercise we should be doing. So here goes:

The committee concluded that a person needs to accumulate a weekly minimum of two and a half hours of a moderate activity, such as walking. Or a person could spend half as much time (an hour and 15 minutes) on a more robust form of exercise such as jogging, according to this committee, to have similar health effects.

Interestingly, they did not find that exercise beyond a certain point conferred significant additional health benefits. That is to say, that people who are the least active to start with get the most health benefit from starting to exercise. People who already are fit don’t necessarily get a big additional health benefit from adding more workout time to their regimens. Which is not to say that if you are a devoted runner or cyclist, you should reduce your workout time in 2010. It’s just you’re already well ahead in terms of health benefits. According to the Physical Activity Guidelines report, “ It has been estimated that people who are physically active for approximately seven hours a week have a 40 percent lower risk of dying early than those who are active for less than 30 minutes a week.”

Now we are getting somewhere.

So what does this mean as you plan your 2010 exercise routines? First, because “activity affects so many organs and pre-disease states,” according to Frank Booth, a professor in the department of biomedical sciences at the University of Missouri at Columbia, who has extensively studied the health effects of exercise, “any activity is better than no activity.” The bottom line here is do something. Booth adds “Inactivity is looking more and more like the one of the underlying causes of many chronic diseases,” And lastly, he adds, “you want to live to be 100, then don’t just sit all day.” Well there you go. I guess the scientists do have something to say about exercise.

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