One More Opinion

Exercising with caution:
By Phillip T. Alden – San Mateo Daily Journal
For publication: November 13, 2007

I work out three times a week, and I have a fairly active lifestyle for a writer and journalist. But I'm also 44 years-old and I have a chronic back injury. That has forced me to learn balance in my workout routine. No longer can I push the weight stack or cycle on that elliptical until the sweat is pouring off my body.

But that's normal, (more or less.) As we age it becomes harder and harder to workout at the same level as we did in our 20's. "Surrender gracefully the things of youth." But we live in a youth-obsessed society where many of us try to look (and act) younger than we are. There's nothing wrong with being young at heart, but our hearts are not as young as they once were. Do you ever wonder why professional athletes retire in their 40s? The obvious answer is that their bodies cannot handle the physical punishment that professional sports puts upon them, and they don't heal as fast as they did when they were younger.

The same is true for the rest of us. That back injury I mentioned happened at the gym. And my pain specialist told me his practice is "exploding" with people just like me who injure themselves by either over-exercising or exercising improperly. That's great for his practice but not so great for those of us who become patients.

So as much as it may pain us, we need to admit that we're not as young as we used to be, and that's okay. We can still have an active lifestyle and a healthy body. In fact, as we age exercise becomes more important. Being older does not mean we become couch potatoes, but it does mean:

· Our muscles shrink and lose mass.
· Joint tendons lose water and become less flexible.
· The heart pumps blood more slowly.
· Bones become less dense and more breakable.
· Cartilage starts to break down and joints become more easily inflamed.

But all is not lost. Much of these processes can be delayed with regular exercise, however we need to exercise smart, using some of that accumulated wisdom that comes with age. Here are some basics:

· Check with your doctor before you begin a new exercise program, including getting a complete physical that includes heart function.

· Start slowly. Many injuries are caused by overdoing it on the first day.

· Be consistent. Staying in shape takes dedication and commitment to a regular exercise program.

· Don't push yourself past your body's natural limits.

· Abandon "No pain. No gain." Pain is for those who wish to end up hurt. Smart people know that pain is a warning signal.

· Try different things. Doing the same exercise over and over is not only boring, it may also put too much strain on a particular muscle group.

· Pick an exercise/sport that's right for your lifestyle and body type.

· Don't try to keep up with your 20 year-old friend. Exercise with people who are in your age group and body type.

· Take a walk. The dog needs exercise too.

Above all, just use your common sense. If you work with a personal trainer choose one who respects your limits and your age. By just following a few simple rules you can stay in shape, look and feel great, and enjoy all the benefits a sensible exercise program offers. If a certain exercise or machine doesn't feel right for you, try something else. There are many ways to stay in shape out there. Look for the ones that suit you best.