FIT AT FIFTY . . . AND BEYOND!

We all know the aging process brings about structural and functional changes to the body, but what exactly can we do to make the most of our middle and later years of life?

The answer is easy:

exercise, exercise, exercise.

We cannot stop Mother Nature's clock, but we can slow it down. Many signs of aging are reversible. General physical activity, not just structured exercise, can help to promote major health benefits such as:

• Increased cardiovascular fitness by 20_25 percent

• Increased flexibility and muscle strength

• Decreased depression and anxiety

• Weight loss

• Lower blood pressure

• Dramatic reduction of the risk of heart disease

• Stronger immune system

• Prevention of bone loss

Another benefit, is that physical activity appears to increase an older person's intelligence. Whether this is a result of increased circulation or adrenaline rushing throughout the body is still unknown, but one fact is clear: our minds do become more alert.

Not just any exercises will do to help improve the quality of our lives. The older population needs routines that target specific physical conditions associated with aging. In addition, we who are over fifty want workouts that are well paced, stimulating, relaxing, and easy to follow.

Before beginning an exercise program, first consult your doctor.

Here are some tips to get you started:

• Decide for yourself why you want to exercise. An excellent reason is to maintain your good health, functional fitness, and independence.

• Make a commitment to exercise on a regular basis. Set aside a certain amount of time every day and stick to it! Be faithful to your commitment.

• Always start with warm-up exercises and end with cooldown exercises. Do what is comfortable; stop if you feel pain.

• Remember, your comfort range changes daily, so don't get discouraged if you can't do the same amount of exercise as you did the day before.

• If, after exercising, you find that fatigue and/or discomfort last longer than one or two hours, then cut back on your session the next day but don't stop completely. Try limiting the number of repetitions for that muscle group, then move on to a different set of muscles.

• Don't overwork muscles; don't go for the burn! Use slow, controlled movements.

• Never exercise hot or inflamed joints. If joints are stiff, use warm, moist heat before exercising.

• Concentrate on exercises that improve and maintain your range of motion, lubricate the joints and keep muscles flexible. You will find your everyday activities easier to carry out and you'll have less pain, too. Your confidence, independence and surefootedness will increase.

• Accept your limitations. Instead of focusing on what you can't do, think about what you can. Positive thoughts are known to produce positive results. The most important thing to remember is don't give up!

As one television viewer from Des Moines, Iowa, wrote me concerning gentle exercises, "At last, exercises I can keep up with. I feel so much better!" And you can, too! Invest time and energy in yourself by exercising. The rewards are immediate and long lasting. You won't regre