30 I HEALTH I
APRIL 22, 2009 MID RIVERS NEWSMAGAZINE
Staying fit after 50 By SUE HORNOF Speaking on April 3 at Progress West HealthCare Center’s “Better Living: Shining the Light on Your Healthâ€? women’s health event, Amy Grawey, M.D., discussed the importance of physical fitness as it pertains to individuals older than age 50. Grawey pointed out the benefits of regular exercise, described how to start a fitness routine, discussed what types of exercise to include and gave tips for sticking with an exercise program. “What’s different for women after 50 is menopause,â€? Grawey said. “Women have less estrogen and decreased bone density.â€? Also after age 50, Grawey said, adults lose muscle fibers; may develop arthritis, which causes pain and decreased range of motion; may be overweight; and have an increased risk of heart disease, diabetes and stroke. A properly managed exercise program can have many positive effects on overall health, including: • Decreased blood pressure • Decreased risk of diabetes/improved control over existing diabetes • Improved cholesterol levels (raising
HDL and lowering LDL) • Decreased risk of heart failure • Improved symptoms of vascular disease, such as leg pain Additional benefits are realized from weight lifting, which: • Prevents loss of muscle fibers • Increases bone density/guards against osteoporosis and bone fractures • Decreases the likelihood of needing long-term care A woman should talk with her doctor Choosing activities that are enjoyable will increase the likelihood of sticking to an exercise before beginning an exercise routine. routine. “A lot of patients ask me, ‘Am I going to get hurt?’â€? Grawey said. “Ask your doctor. when I tell them they need to exercise is ‘I Grawey strongly recommends planning Your blood pressure needs to be controlled. don’t have time,’â€? Grawey said. “The total in advance for exercise. If you have arthritis, consider where it is minutes you do over the week is what’s “The biggest mistake people make is before choosing an exercise. Investigate most important.â€? going home (after work),â€? Grawey said. warning signs, such as chest pain or tightChoosing exercises that are enjoyable, “People go home and the couch gets them ness in the chest.â€? such as ballroom dancing, swing dancing or the laundry gets them or the kids get A fitness routine should include 4 to 6 or water aerobics will prevent boredom them. Go somewhere and exercise.â€? hours of cardiovascular exercise a week, and increase the likelihood of sticking to weight training at least twice a week for at a routine. Watching a favorite program (Editor’s note: Amy Grawey is board certileast 30 minutes and exercises to improve while walking on the treadmill or listening fied in Family Medicine and practices at Weldon flexibility and balance, such as yoga or to music on a portable player while taking Spring Physicians. She has special interests in Pilates, Grawey said. a brisk walk will make exercise more women’s health, preventive medicine, weight loss and sports medicine.) “The biggest thing I hear from patients pleasant.
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