“For each hour that a person exercises, he/she gets roughly two extra hours of life!” That’s the neat formula that Ralph Paffenbarger M.D. uses to summarize the findings of the famous Harvard Alumni Study on the benefits of exercise and longevity. Through scientific research and emphasis in the media, the tremendous benefits of exercise on health and quality of life are now becoming common knowledge and are driving a compelling trend that puts seniors at the forefront of a resurgence of the fitness culture.

The 18th annual SUPERSTUDY® of Sports Participation, conducted among 14,684 Americans nationwide in January 2005 by American Sports Data Inc. places 25% of the nation’s 41.3 million health club members at 55 years and older, the quintessential statistic that — according to ASD president Harvey Lauer — “represents not only a vast change in American attitudes and perceptions, but also an imminent restructuring of the health club and fitness industries, and most crucially — the seed of monumental healthcare reform in the United States.”

Driving this revolution in fitness is an increase in the utilization of “kinder-and-gentler” exercise techniques such as pilates, yoga, strength training and knee friendly cardiovascular equipment such as the elliptical trainer and recumbent stationary bicycle.

And while the myth still exists that exercise and arthritis doesn’t mix in the minds of many older Americans, current research and thinking demonstrates that exercise is one of the best ways to control the arthritis of aging. That’s why seniors are flocking to low impact exercise activities that strengthen the bones, joints and muscles, resulting in increased mobility, function and quality of life.

If you haven’t already started an exercise routine, now is the time. The key is to start slowly and progress at a steady pace while making use of exercise activities that are easy on your body. While physical activities like cleaning house, gardening and light aerobic walking are useful, exercise is by definition different from moderate physical activity.

Actual exercise–by design–improves the five key components of physical fitness: muscle strength, muscle endurance, body composition, cardio-respiratory endurance and flexibility. The key is to make exercise choices that combine the components of physical fitness into one efficient and effective workout. For example, circuit weight training and callisthenic workouts improve all five components of fitness while being time effective and efficient.

There is also the factor of intensity. Science hasn’t been exactly clear about the relationship between intensity and longevity, but there is some evidence to support the idea that fairly intense exercise is better than low-intensity stuff. In the Harvard study, for example, expending more than about 400 calories per week in vigorous activity (jogging, fast walking, swimming laps, playing tennis, shoveling snow) was linked with reduced mortality, while spending more than 400 calories per week on non-vigorous efforts (slow walking, moderate yard work, gardening, working on the car, doing light repair around the house, etc.) was not.

Before you get started, please consult your physician to make sure you are capable of performing the activity you choose. And it is great to have a coach to guide you along the fitness path. Doctors of Chiropractic are a perfect choice as fitness coaches due to their extensive training in natural wellness, body mechanics and healthy lifestyle improvement. Let’s look at some of the “kindler-and-gentler” exercise choices that are fueling the ageless exercise boom!

Pilates – Pilates is enjoying a growth rate of over 500% since 1998 and there is a reason for that. It is an exercise system that lengthens and strengthens the body without overtaxing the joints. Pilates was originally developed by Joseph Pilates in the early 1900s and was intended for wrestlers, boxers and gymnasts. When Joseph moved to New York City, it became popular with Broadway dancers as a method to tone the muscles without adding bulk. Today, instructors certified in the authentic method undergo 600 to 800 hours of training. Find a certified trainer who you can train with individually or in small group classes - making use of equipment and/or mat style exercises.

Elliptical motion trainer – This is the hottest piece of equipment in the fitness industry enjoying a growth rate of over 300% since 1998. The reason is obvious; the movement is easy on the joints while creating a fabulous muscle and cardiovascular endurance workout. Start with 10 minutes and work up to a half hour doing intervals. Intervals are the preferred method of training where you alternate periods of low intensity work with higher intensity work. The principle is similar to the “walk a block, jog a block, walk a block, jog a block” pace that stimulates the cardiovascular and fat burning metabolism better than just a consistent pace throughout the workout.

Tai Chi/Yoga – These ancient exercise systems have enjoyed a 120% growth rate since 1998 and are a great way to add flexibility and relaxation training to your exercise regimen. Tai Chi makes use of graceful flowing movements that enhance mobility and balance while improving breathing and posture. Yoga workouts offers the same benefits but require more muscle strength and endurance. Both methods have a multitude of styles. The key is to find a teacher (whether live or video) that you enjoy learning from. They are both disciplines that pay more dividends the more you study them.

Weight/resistance machines, dumbbells and hand weights All three are enjoying a 30% growth rate. Research has proven the benefits of strength training well into your 80s and 90s. Strength training makes a smart choice for those with physical limitations. While a person may not be able to walk far due to pain, there is such a variety of strength exercises and angles to choose from that one can construct a pain free workout that doesn’t aggravate. Resistance machines are generally safe, and when used in a circuit while keeping the heart rate up, can enhance all components of fitness. Free weights are more versatile, but the average person would do well to hire a capable certified personal trainer at least in the beginning of their program in order to learn how to do things correctly.

Even the most ancient of all exercise – dancing- can be a great and enjoyable workout that hits all five fitness components. The most important factor in starting a fitness routine after age 55 is to try a variety of activities and find which method or combination of methods creates a feeling of enjoyment and exhilaration. If it is fun, you’ll stick with it, and that’s the key to make it work for you!

Comments are currently closed for this article.