It’s Never Too
Late to Start Exercise Researchers Find Great Rewards When
Mild Exercise Programs Are Started Late In Life. May 13,
2003--You know the benefits of exercise programs. And if you’ve been inactive,
you may have also felt them--with sore muscles and bruised motivation to
continue. But a new study in women shows that the old adage is true--it’s never
too late to start when it comes to exercise programs. So now what can you do to
jump on the exercise bandwagon (乐队花车) WebMD got exercise tips from the
experts. "There certainly seems to be something here to suggest
that women can start exercising later in life and still reap the rewards," lead
researcher and CDC epidemiologist Edward W. Gregg, PhD, tells WebMD. His
findings are published in the May 16 issue of The Journal of the American
Medical Association. Researchers tracked 9,500 women for 12
years, starting when they were at least age 66. In that time, they found that
those who went from doing little or nothing to walking just a mile a day
slashed(减少) their risk Of death from all causes and from cancer by nearly half.
Their risk of heart disease also fell by more than a third. In fact, they
enjoyed nearly as much protection as women who were physically active before the
study began and remained so. During the study, he and his
colleagues surveyed the women on their exercise levels at the start of the trial
and again up to six years later. Years later, the researchers tracked their
rates of death and disease. The new information we found is that
older women who went from being sedentary(少活动的) or walking about two miles a
week to "walking eight miles a week between the two visits had significant life
improvements," says another study researcher, Jane A. Cauley, DrPH, of the
University of Pittsburgh. "We’re talking about women with an
average age of 77 at the second visit," she tells WebMD. "And we’re talking
about their engaging in very mild exercise--and not running
marathons." But if the only workout(运动)you’ve been getting
lately involves the TV remote, here’s how to avoid those walks around the block
from making your body feel as if it just tackled Boston Marathon’s infamous
"Heartbreak Hill". Get a checkup before a workout. A
visit to your doctor is wise for anyone beginning an exercise program, but it’s
crucial for the elderly or others who have been inactive because of health
problems. In addition to the obvious-- checking your heart and lungs--your
doctor can help determine if your regimen(养生法) needs to consider other medical
conditions, and the drugs you take for them. "People can
sometimes control conditions such as diabetes and high blood pressure with
weight loss and exercise so they don’t need to continue their medications," says
William A. Banks, MD, professor of geriatrics at Saint Louis University School
of Medicine. It’s important to let your doctor know about your new exercise
program in case your medication doses need to be changed. "A
doctor can also help facilitate the best type of exercise if you have a
disability or impairment. For instance, many of my patients have bad knees, so I
tell them that if they start running or even walking, they’re going tohave
problems that will likely impact their ability to continue," he tells WebMD. "So
I try to steer them to another activity, such as swimmings which is especially
good for people with joint problems or obesity(肥胖)." Start
slow. Once you get the green light, the key to avoiding
fatigue and muscle pain is to pull out of the gate very slowly. "You hear so
much about the importance of getting 30 minutes of exercise a day, but those
recommendations should not be viewed as goals if you’ve been sedentary--even if
you’re healthy," Banks says. "Initially, you should actually shoot below your
comfort level. "Too often, people-especially those who are older
overdo it in the beginning and hurt themselves to the point where they need two
weeks to recover. It’s better to walk for a few minutes a days every day, than
do 10 minutes your first day and then not be able to walk for the rest of the
week." Go more often. Of course, those few minutes of
your exercise program can be done several times a day. First, try to do some
activity for a few minutes several times a day. Then slowly increase the time
spent in each session. But don’t worry about going faster until you’ve exercised
regularly for at least one month. A key to intensity= Ideally, you want to be
aerobic(需要氧气的)enough so you can utter a few words or syllables in each sentence,
but not so little that you’re speaking in complete sentences or too much so you
can barely talk, advises Banks. Don’t go solo.
Although there is no evidence that people are fitter when they exercise
with others, they are more likely to stick to an exercise program, or anything
else, with the buddy system. "We’re always better in the company of
others," says Banks. Another benefit to group activities:
Organized exercise programs, like those available for low or no cost at the YMCA
or local hospitals, often include professional guidance--especially useful [or
those with conditions such as obesity, diabetes, and arthritis. "There are
exercise therapists or physiologists who can expertly guide you to the proper
way to increase your endurance and intensity without risking injury or fatigue,"
says Gregg. Do what you enjoy. While Gregg’s study and
others have focused on walking because it’s among the easiest and most popular
forms of exercise, you should pick an activity you like, so you continue it. ]t
could be gardening, swimming, tennis, or the old favorite, walking. "If you
absolutely hate exercise, like me, I recommend exercise machines," says Banks.
"Since I hate to exercise, I run on a treadmill(踏车) while watching TV. I’m
especially fond of working out while watching the cartoon Pinky and the
Brain." It is suggested that women should not do exercises if they are over sixty.