Editor’s Note: Exercise: The Best Medicine
Exercise—it’s the only universal recommendation I make to every single patient, without exception. Exercise benefits cardiovascular health and improves muscle function, balance, and coordination. It reduces the risk of certain cancers, too, especially those related to obesity, including endometrial cancer and breast cancer. It’s the only demonstrable way to improve cognitive function as you age—supplements, vitamins, aspirin, or Sudoku puzzles can’t do that.
For many women, the issue is, how do you keep exercising as you age? It’s relatively easy to find many ways to work your muscles and get your heart rate up when you’re in your 20s and 30s. But, as the bones and joints age, and some inflammatory diseases (e.g., arthritis) set in or old injuries flare up, it becomes much harder to do repetitive activities.
Here are some tips to keep exercising until you’re in your 80s. First, learn a good stretching technique from a physiatrist, physical therapist, or exercise trainer. Second, learn from pain—if something is hurting, don’t just keep repeating the exercise. If you often have pain when you exercise, get evaluated for arthritis or other treatable conditions. It’s important to warm up your muscles and joints before you subject them to impact exercises. Third, be flexible with your exercise choices: Learn to use new ma-chines/exercises periodically to vary the stress you place on different muscles. Finally, don’t give up: I’ve often seen the 55-year-old patient who loved to run, but now cannot run because of pain or arthritis in the knees, ankles, or feet, and has never tried another form of exercise. Try new things, and mix it up: Be sure you vary your regimen at least every six to twelve months. Also, be sure your exercise sneakers are in good shape—they provide protective cushioning if you’re doing moderate- or high-impact activities.
What are my favorites? Some cardio is important for conditioning, so, at least two days a week, I take a brisk walk or get on a recumbent bike or treadmill. Some weight training is key for core muscle strength, and is especially important for women as we age, since it keeps bones strong, improves balance, and helps prevent falls. A ballet barre class, slow repetitions with heavy weights, Pilates with resistance—these are all things to try. The best forms of exercise are the ones you can safely and regularly do, and the ones you enjoy.
—Editor-in-Chief Orli R. Etingin, MD
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