Never too late to start exercising
DEAR DOCTOR: I’m 63 years old, and even though my kids think I’m too old, I want to start running. Can you help me to prove them wrong?
DEAR READER: At the risk of wading into the middle of a family argument, we believe that it’s never too late to become physically active. And if you’re careful about how you begin — and maintain — your new exercise regimen, there’s no reason why running can’t be at least one part of the program.
Let’s start with all the good things that come from regular exercise. And when we say exercise, we’re referring specifically to activities like walking briskly, jogging, running, swimming laps, dancing, raking leaves (you get the idea) that will increase your heart rate and breathing for an extended period of time.
Regular exercise can help you to control your weight, reduce your risk of serious health problems like heart disease, Type 2 diabetes and some cancers, and even improve your sleep and your mood. It also strengthens muscles and bones, which not only makes it easier to perform everyday tasks and activities, but also can help with balance and thus reduce the chance of a fall. If you’re an older adult, regular exercise increases your chances of living longer.
As for running itself, there are several things you can do — must do, really — to make a go of it. Before you even take your first step, be sure you have the right shoes. They’ll not only cushion your step, they will also help with alignment and guard against knee, hip and ankle pain. Good socks and comfortable exercise clothes are also important.
Although your goal is running, you’re best off beginning with a long, brisk walk. You’ll be surprised at how quickly your heart rate goes up. Plan a route — 20 minutes is reasonable to start — and see how it feels. As the days and weeks go by, you can increase both pace and distance. When you’re ready, start mixing a few minutes of running into your brisk walk.
Send your questions to askthedoctors@mednet.ucla.edu, or write: Ask the Doctors, c/o Media Relations, UCLA Health, 924 Westwood Blvd., Suite 350, Los Angeles, CA, 90095.