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$Title{Aerobics Precautions for Older Patients}
$Subject{exercise aerobics pulse musculoskeletal system connective tissue old
aerobics athletic older cardiovascular joints muscles tendons age aging aged
elderly geriatric geriatrics exercises exercising aerobic heart rate
athletics muscle cramp cramps}
$Volume{M-18,T-23}
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Exercise Strengthens the Heart*0003202.scf}

Copyright (c) 1991-92,1993   Tribune Media Services, Inc.


Aerobics Precautions for Older Patients


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QUESTION:  Though some friends think I am too old, I want to start an aerobics
class and get back into shape.  However, I don't want to hurt myself, and I
have never been known as athletic.  Are there any precautions I can take to
avoid unwanted and unneeded problems?

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ANSWER:  First start by getting a medical exam.  Your doctor may want to do a
cardiac stress test to make sure you won't jolt your heart.  Then start
slowly.  I recommend low impact aerobics to my older patients, which can give
their body the same overall and cardiovascular conditioning as regular
aerobics, but without putting too much stress on their joints.
     With high impact aerobics, many people develop pain and swelling in the
joints which can aggravate arthritic conditions.  Pain may also develop in the
muscles and tendons because of the pounding effect of all the jumping.  In low
impact aerobics, one foot is always on the ground.  The dance steps usually
involve stepping back and forth or side to side, while at the same time moving
the arms and upper body.  There are no jumping or bouncing steps.  You must
keep the movement up for at least 20-30 minutes.  But remember, a slow-steady
pace maximum rate is safe.  The goal is to get your heart rate up to 60-80
percent of your maximum rate.  To gain the full aerobic benefits, you must do
this at least 20-30 minutes each time.  In addition the exercise routine must
be repeated at least 3 times a week.  To calculate your target heart rate,
subtract your age from 220.  Your target zone is 60-80 percent of that number.
For example, a 45-year old person's target heart zone is from 105 to 140 beats
per minutes.
     Remember to do a "cool down" period--just slow down your movements for
several minutes to return your heart rate back to normal.  Then stretch out
your muscles to avoid cramping--take a moment to consider how great you feel
and how much good you have done for yourself--and enjoy your day!

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The material contained here is "FOR INFORMATION ONLY" and should not replace
the counsel and advice of your personal physician.  Promptly consulting your
doctor is the best path to a quick and successful resolution of any medical
problem.