If you are over age 65, you know some of the natural effects of aging. Here's a rundown of just a few of the many changes you can expect to happen with greater likelihood after each birthday:

• higher blood pressure
• increased body fat
• progressive bone and muscle loss
• less elasticity in connective tissue
• thinning cartilage in knees and elbows
• osteoporosis
• slowed reflexes
• lowered glucose tolerance
• less elasticity in major blood vessels
• diminished lung capacity

Sounds discouraging, but take heart! Exercise can go a long way towards slowing and even reversing the effects of aging.

Exercise Benefits
A sedentary lifestyle can cripple your independence. If you let yourself be inactive, you will hinder your ability to take care of yourself by promoting physical and mental deterioration. Regular exercise, on the other hand, increases muscular fitness and bone density, improves stamina and strength, enhances posture, improves balance and coordination, heightens self-esteem and increases the ability to perform everyday activities.

Starting an Exercise Program
No matter how old you are, you are probably able to exercise to some extent and reap its rewards. Before beginning any exercise program, however, you should discuss your plans with your physician. A thorough medical examination and an exercise tolerance test (stress test) are advised. Be sure your doctor reviews your medications to avoid drug-associated complications during exercise.
Older people are more easily injured and slower to heal than younger people. Therefore, once you have gotten medical clearance, it is important to get sound advice from a fitness expert who can help prescribe a safe, effective exercise program.
Qualified fitness professionals can be found at health clubs, YMCAs and universities. You may also want to read books about exercise instruction; especially those aimed at people age 65 and older.

Exercise Guidelines
According to the American College of Sports Medicine, older adults need to focus primarily on muscular/skeletal fitness and balance/mobility training. Secondarily, they may engage in low- to moderate-intensity aerobic exercise. General physical activity, such as gardening and housework, is also useful in the prevention of diseases that are associated with inactivity.

Special Precautions

• For previously sedentary elders, a progressive low-intensity aerobic exercise program is recommended. The duration and intensity should be gradually increased.
• During movement activities, such as group-led aerobics, avoid sudden movement changes and elaborate choreography that may lead to falls.
• Running or jogging may overstress the knees and hips and aren't typically recommended for older adults.
• Older adults are more susceptible to dehydration and should frequently drink fluids before, during and after exercise.
• Because they are less adaptable to temperature changes, the older adults should layer their clothing so they can adjust to varying temperatures.
• Poor air quality from pollution or traffic may be harmful to those with chronic pulmonary disease.
• Due to impaired foot sensation, many elderly people have difficulty detecting blisters and other friction injuries. Visually inspect feet often.
• Impaired eyesight and balance make it imperative to exercise in well-lit areas with user-friendly equipment.
• Elders need to slow down and stop if they experience any of the following health warning signs: chest pain, shortness of breath, pain in the neck or jaw, palpitations, major muscle or joint pain, nausea or vomiting, or excessive fatigue.