As we grow older, we all seem to get slower. You may feel that there is nothing that you can do about the physiological changes that occur with aging. Wrong! There is something that you can do - it is called EXERCISE! And guess what - it doesn't cost anything!

The Age Antidote

Research has discovered the following findings relating to people who exercise as they mature:

" Exercise in elders has been linked to the prevention of some cancers, as well as reduced risk of heart disease, hypertension, osteoporosis, obesity, Type II diabetes and osteoarthritis.

" Mature adults who maintain high levels of cardiovascular endurance, strength and flexibility are less likely to need long-term care.

" Falls, which are the leading cause of fatal injuries in people over 75 years old, can be reduced dramatically through participation in exercise programs that improve balance and mobility.

" Increased strength improves gait and bodily control and helps individuals function independently.

" Exercise is often associated with more effective stress management, fewer sleep disorders, enlightened mental outlook, reduced loneliness and lowered depression and anxiety.

Ready, Set …Before You Go

Before you begin to exercise, consult with your General Practitioner. A pre-exercise assessment will help you determine the safest, most appropriate way to start your program.

Next, determine your short term and long-term goals. Pursuing attainable goals will increase your self-esteem and self-confidence.

Focusing on the Big Three

Your exercise program should focus on the following areas:

1. Improving Aerobic Endurance

There are a number of options for aerobic exercise. Swimming and water exercise are excellent because they don't place a lot of stress on the joints. Stationery and seated cycling are less stressful on the back and legs than some activities, and power walking is also a good option.

2. Increasing Strength

Resistance training has gained considerable popularity with older adults over the last decade. It has been proven to stimulate bone growth, improve posture, decrease percent body fat and improve balance and mobility. To make sure that you train correctly and effectively, it is sometimes good to employ a personal trainer, and have him or her design an appropriate resistance exercise program for you.

3. Improving Flexibility

Flexibility exercises should be performed in a slow, sustained manner, holding the stretches for up to 30 seconds. Make sure that you feel the stretch in the muscles, not in the joints. It is good to stretch daily. Stretches for the backs of the legs, fronts of the legs, low back and shoulders are recommended. These flexibility stretches are best performed at the end of the workout.

Make sure that you warm up with some low intensity activity before doing any of these workouts, such as walking, and range of motion movements of the major muscle groups.

HAVE FUN AND WATCH THE CLOCK SLOW DOWN!