Keeping fit in later life

By Dr David Delvin.

Do you really NEED exercise?

Well, the short answer is yes! Really, we all need a certain amount of exercise, in order to keep healthy. If we don't get it then it's likely that our health will deteriorate.

In particular, you are much more likely to get heart disease if you don't exercise regularly. Experts recommend exercising at least three times a week in order to try to keep coronary heart trouble away.

But you need to be careful about the type and amount of exercise you go in for. It's very easy to overdo things - particularly if you're past the age of 50 or so.

Indeed, I very frequently see patients aged 55 or 65 who come into the surgery on a Monday morning, moaning and groaning because they went in for some unaccustomed activity on Saturday - and are now in agony!

Remember: sport isn't necessarily good for you. Anybody who's done a lot of it knows that sporting activities carry a very high risk of injury, particularly if you're no longer a 'Spring Chicken...'

So take it easy, particularly when you're starting out on some new form of exercise. Don't take the risk of doing yourself more harm than good.

WHAT TYPE OF EXERCISE?

Almost any kind of exercise can help you keep fit. Here are some good examples

SWIMMING

Swimming is great - provided it doesn't make you too cold. Avoid chilly pools in winter! One word of caution: breaststroke swimming is actually not very good for the neck. So if you have any rheumatism in that region, stick to other strokes, like the backstroke, the sidestroke, or even the crawl.

JOGGING

Gentle running is very good for the heart and lungs, and has probably helped countless older people avoid a heart attack by keeping them fit. However, there's no need to try and break world records.

Furthermore, it's now clear that prolonged running on hard surfaces can damage the knees and hips - and so cause arthritis. So, if possible, jog on grass.

WALKING

Walking is really excellent exercise - provided that it's fairly brisk. I find that quite a few people regard a slow stroll to the Post Office as 'exercise' - but this hardly qualifies! Taking a dog with you is good, especially if it means that you use your arms to throw sticks.

WORKING OUT

These days, it's much more common than it used to be for middle-aged and retired folk to go to the gym regularly. If used sensibly, gym machines can do you a lot of good. At well-run gyms, the staff will show you how to use these machines - and even give you a personal exercise programme that will help you get fit.

GOLF
Someone once described gold as 'A good walk - spoiled!'. I have to say that, fascinating as the game is, it isn't the world's greatest exercise. And a lot of golfers do manage to strain their backs and wrists.

Nonetheless, a round of golf does mean that you do walk at least four miles - more if you keep hitting them off the fairway. So it's better than nothing.

AEROBICS AND DANCING

These are really good forms of exercise, because they get your heart going faster, and push up your rate of breathing.

WHAT AMOUNT OF EXERCISE?
Experts say that to benefit your heart and lungs, you need to do at least twenty minutes - at least three times a week - of any sensible exercise which pushes the pulse rate up, and makes you breathe faster.

If you want to exercise every single day, then that's fine - since it will help keep your joints mobile, and prevent your body from getting stiff.

But, it's doubtful if there's any point in exercising for hours and hours on end, particularly if you're over 50. There's a danger that doing too much will simply wear your joints out.

Q1. I like to exercise but recently I've noticed that when I get going, I feel a pain in my chest and down my left arm. Should I carry on?

A. No! This pain sounds very like ANGINA. That's caused by heart trouble, and it's extremely common. Typically, it begins just a minute or two after starting exercise.

Q2. I'm thinking of buying an exercise bike. Would this be good for me?

A. Yes, indeed! Plain ordinary cycling on the roads is very good. But, as a cyclist myself, I'm well aware that these days, it does carry a significant risk of injury. Alas, having your own exercise bike in the home is much safer, and a splendid way of keeping fit.

Q3. I live by the seaside and I have friends who like to swim in the sea every day. Is that a good plan?

A. Well, yes - provided you don't freeze to death make sure that the moment you come out of the sea, you get straight into a warm dressing gown and warm footwear.

I too know people who jump into the briny every day. They claim that the salt water is good for them, and that they get fewer colds than the rest of us. And they may well be right.

Q4. What about tennis, doc? Is that good for you?

A. Certainly. Nipping around a tennis court - which I try and do several times per week - is good for your heart and your muscles. Basing a ball around while you're out in the open air really blows the cobwebs away.

But, tennis is quite an exacting game, and I wouldn't recommend that anyone who is getting towards retiring age should feel obliged to play regular, hard 'five setters'. Playing a set or two, perhaps three times a week, is plenty for most people.

Q5. Is gardening good exercise, doctor?

A. Not really. When I ask people whether they take any exercise, a lot reply, 'Oh yes: gardening'. But in fact, unless you're chopping things vigorously, gardening doesn't really get the heart and lungs going - and doesn't burn up a lot of calories.

Also, I see quite a lot of people who have STRAINED themselves while gardening! On the other hand, it is without doubt a very satisfying and stimulating hobby.

Q6. Is sex good exercise, as I have heard?

A. Not really, ma'am. It does of course get the heart and lungs going for a short spell. And I strongly recommend it to older people, as a natural and rewarding part of one's emotional life. But it doesn't make you fit. And - contrary to popular myth - it doesn't burn many calories.

Q7. Does exercise help you get slim?

A. Yes, it is a help - simply because good exercise does burn up some calories. But you do have to do an awful LOT of exercise in order to use up a lot of them.

So, if you're slimming, exercise can only ever be an adjunct to a sensible, slimmer's diet.

Q8. I have recently decided to join a gym, as I think that I am unfit. I have not done any serious exercise for years. Are there any special precautions I should take? ( I am reasonably healthy).

A. Good for you! I'm delighted to hear that you're going to get yourself fit. But first, a word of warning. Do you have ANY of the following symptoms:

Chest pain

Unexplained pain down the left arm

Breathlessness (that is, more than the average person)
Swelling of the ankles.

If you DO have any of the above, you should get yourself checked out by your doctor before enrolling at the gym.

Once you join, you'll probably find that the gym instructors offer a short initial 'fitness check'. You should avail yourself of this. And if by chance they find anything wrong, tell your GP about it before you start.

Finally, all good gyms will insist that - before you do anything - you go round all the machines with an instructor who will show you how to work them. Follow the instructor's advice about safely - and don't be tempted to overdo things!

Have a great time!

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