Jan. 10, 2007
 
Tips for Excercising in the Boomer Years
 
By Cynthia Hubert
Sacramento Bee
 
A few ways to stay on your feet _ and away from the doc.
 
You can slow the aging process by remaining active in your boomer years and beyond, according to the American Academy of Orthopaedic Surgeons. Staying fit makes your muscles and joints function better, keeps your bones strong and decreases your risk of heart attack and stroke.
 
Here are some tips for exercising safely, especially if you are 40 or older.
 
* Before hitting the slopes or heading out for a long run, take time to warm up and stretch. Research has shown that cold muscles are more prone to injury. Do jumping jacks, ride a stationary bicycle, or run or walk in place for about five minutes. Then gently stretch your leg muscles, holding each stretch for 30 seconds.
 
* Don't succumb to the "weekend warrior" syndrome. Exercising only on weekends sets you up for trouble. Aim for at least 30 minutes of moderate physical activity every day. That can include walking the dog, gardening, or taking the stairs instead of an elevator.
 
* Take lessons and invest in good equipment. Proper instruction can reduce the chance of developing an overuse injury such as tendonitis. Select the proper shoes for your sport. When the treads start to look worn, it's time to replace them.
 
* Listen to your body. As you age, you may find that you are not as limber as you once were or that you can't tolerate the types of activities you did in years past. Modify your exercise to meet your body's needs.
 
* Use the 10 percent rule -- when changing your activity level, increase it by no more than 10 percent a week. If you normally walk two miles a day, don't suddenly switch to four miles.
 
* Vary your activities so that you are regularly using different muscle groups. For example, alternate days of walking with biking, aerobic dancing or swimming.
 
* Develop a balanced fitness program that includes aerobic and flexibility exercises as well as strength training. This will prevent you from getting bored and lessen your chances of injury.
 
* Add activities and new exercises cautiously. Add no more than one or two new exercises per workout.
 
Distributed by Scripps Howard News Service, www.shns.com.