Health professionals have recently been encouraging Americans to walk 10,000 steps a day.

The American Heart Association provides a great online pamphlet with tips on starting your own walking program.  The pdf pamphlet provides information on:

• How to get started
• Basic stretches
• What to wear
• When to Walk
• What to eat (including a fantastic recipe for an edamam and penne salad with feta)
• Heat safety tips

Dr. Michael Roizen and Dr. Mehmet Oz, the YOU docs, provide walkers with a fantastic walking tool on their Real Age website.  the tool allows walkers to set a goal and then to track their progress on an interactive calendar.  Users are even able to invite friends to use the tool via the Real You website.

Dr. Roizen and Dr. Oz’s site also has a great area dedicated to fitness with fitness videos showing you how to get started walking, the best pedometers to help you track your mileage and the best walking shoes.

According to the Center for Disease Control and Prevention (2006), “more than one third of adults 65 and older fall each year in the United States.” 

They further report that “in 2005, 15,800 people 65 and older died from injuries related to unintentional falls; about 1.8 million people 65 and older were treated in emergency departments for nonfatal injuries from falls, and more than 433,000 of these patients were hospitalized” (CDC, 2008).

The CDC recommends that seniors take the following precautions to try and prevent falls:

• Exercise regularly
• Have a medical professional (physician or pharmacist) review their medications (prescription and non-prescription)
• Have an eye doctor check their vision (yearly)
• Improve in-home lighting
• Eliminate hazards in the home that can lead to falls.

The American Association of Retired Persons (AARP) provides a fantastic checklist for reference when providing home improvements to help prevent falls. 

If you know of a low-income senior citizen that’s home is in need of updating, please refer them to Rebuilding America (800.473.4229).  This is a national organization that is dedicated to repairing and modifying the homes of low-income homeowners.  They have programs especially targeted to the elderly allowing them the opportunity to age in place.  Localized information can be found on their website under the “Find Your Local Affiliate” link.

Flickr by JC Westbrook

The American Academy of Orthopaedic Surgeons reports that although our bodies change as we age, many older adults are able to remain active and alert throughout their lives.

The American Academy of Orthopaedic Surgeons website does a great job of explaining the effects of aging muscles, bones, and joints.  Knowing what is happening to our bodies as we age takes away much of the mystery and ultimately the fear associated with watching such change.  I found the information fascinating – - and a bit reassuring

They further stress that most of the changes that older adults begin to experience are a result of disuse rather than simple aging.  They recommend a routine of regular stretching and light activity. 

Furthermore Dr. Robert Roush, Associate Professor of Medicine-Geriatrics at Baylor College of Medicine in Houston reports, “Being physically active and exercising regularly can help prevent or delay some diseases and disabilities as people age.” 

Like the AAOS, Dr. Roush recommends seeing a , “doctor or an exercise physiologist before beginning any exercise program, especially if you have any medical conditions such as joint or back problems or heart disease. Once you start, watch for warning signs like dizziness, excessive shortness of breath or pain or pressure in the chest while exercising or shortly thereafter.”

Note:  We are not physicians and do not take responsibility for any injuries or problems that may result from your exercise program.  We recommend that you undertake an exercise program under direct supervision of your medical doctor.