70s And Beyond: A Mission To Keep Moving

It's never too late to start exercising. For those age 70 and up, losing weight is only the beginning of benefits you can see with routine exercise.

William Espar, MD, a Franciscan Physician Network cardiologist at Franciscan Health Michigan City, recommends that senior citizens start by scheduling a screening with their primary care physician and discuss any symptoms or issues they are having. Most of the cardiac-related issues Dr. Espar sees are centralized to weight, and one of the best ways to control weight is with aerobic exercise.

Routine Exercise Can Help Prevent Heart Disease and Balance Issues; Modest Exercise Matters

"Even modest aerobic exercise at least three times a week helps prevent issues with strokes, heart attacks, elevated blood pressure, bone density and diabetes prevention or management," said Dr. Espar.

Brad Keck, a physical therapist at Franciscan Health Indianapolis, also recommends regular exercise, specifically walking, which he says is a key tool to help seniors with balance and fall prevention.

"To work on your balance, you've got to be upright, and you've got to be holding yourself up against gravity," Keck said. "Walking is one of the best exercises you can do for prevention."

Walking speed is called the sixth vital sign because of how predictive it is to a person's health, Keck said.

"Take a pace that's comfortable," he said, noting that a normal pace for someone in their 70s is around 1.0 meters per second.

One tip Dr. Espar recommends to those who find exercising "boring" is to try it with a partner or friend.

"It gets your mind off the actual exercising, and after a while you don't notice that time goes by," he said.

Be Aware Of Balance Problems

Let your primary care doctor know if you have been experiencing any dizziness, particularly after starting new medications.

"Falling is not a normal part of aging. Don't ever say, 'I'm just getting older.' You've probably got something that is making your balance worse that can be addressed," Keck said.

Keck adds that inner ear problems can affect balance significantly. However, he's also seen senior patients trip or have problems going down stairs because they are looking down through progressive eyeglasses meant for reading.

Dr. Espar explains that while walking is best for balance issues, any exercise that can be done on a regular basis is a positive and it's never too late to start.

"The body likes to move," he said. "Whatever age you are, you can accomplish movement that will make you feel better."