Improving Endurance for Seniors

Heart function begins to decline with age. Our resting heart rate decreases, the amount of blood pumped by the heart decreases, arteries harden and blood pressure rises, which result in less oxygen being delivered to the cells. These changes lead to a reduction in our ability to undertake many of the usual activities of daily living. Even simple tasks such as dressing can become tiresome. Therefore, improving heart function is vital to improving stamina, thus making daily tasks easier to perform.

To exercise your heart, think about an aerobic activity. Aerobic exercises not only strengthen the heart, but help to improve lung function. A stronger heart allows more blood to circulate and, along with the lungs, provides more oxygen to the cells. Additional benefits are improved cholesterol levels, reduced body fat, lower blood pressure and lowered risks of developing diabetes and heart disease.

According to the American College of Sports Medicine, healthy individuals should perform aerobic activities at least three to five times per week for 30 minutes. The type, frequency, duration and intensity of the activity are relative to the health of the individual. Therefore, it is important to consult your physician and follow his or her recommendations before starting aerobic activities.

There are a variety of aerobic activities. The most common are walking, biking and swimming. Consistency is important when it comes to improving your fitness level. Choosing something you enjoy increases the likelihood you will continue the activity.

Here are some general guidelines. If you are sedentary, start slow. Walk to the end of your block and back. Try to go a little farther each day until you can walk for 10 minutes without fatigue. Walk in the early morning or evening to avoid hot temperatures or indoors at your local health club or shopping mall. Do not look for excuses, but opportunities to exercise. After two to four weeks of walking three times a week, you can start adding one to two minutes onto your total duration each week until you can walk 20 minutes. Continue adding time until you can walk for 30 minutes without fatigue.

If you are relatively healthy or an active individual without physical limitations or restrictions, you will need to determine how long you can perform an activity. Can you walk for 15 to 30 minutes before you fatigue? Then, follow the ACSM guidelines given above. After two to four weeks of consistency, you can start increasing your duration by adding two to three minutes onto the total each week until you reach 30 to 45 minutes.

To be successful, you will need to exercise consistently each week so that you can progress in duration and improve your cardiovascular endurance. Ask a friend to join you in staying healthy and hold each other accountable. Remember talk to your doctor before beginning an exercise program. Enjoy and have fun!

Val Walkowiak is the medical integration coordinator at Loyola Center for Fitness. Val can be reached at 708-327-3525.