BOOMER Magazine: September 2019

It’s not breaking news that a
regular exercise routine can help
alleviate many of the aches and
pains that start to show up after
turning 50. And it’s not shocking
that the benefits of exercise
can improve both your physical
and mental health. In general,
exercise is important for anyone
of any age. But for boomers, it
becomes even more important.
“Exercise can help combat many
medical conditions prevalent in
individuals over the age of 50,
including diabetes, hypertension,
and hyperlipidemia,” says Namrita
Gogia, MD, an internal medicine
specialist at Mercy Medical Group
in Roseville. “It can also improve
sleep, boost your mood, and has
been shown to improve memory
and cognitive health. Additionally,
weight-bearing exercises in particular
can help maintain bone strength
which is important for those at risk
for osteopenia or osteoporosis.”
Regular exercise can also keep your
weight in check. “As we age, our
metabolism slows down,” says Wei
Kuang, PA-C, a physician assistant
at Mercy Medical Group Internal
Medicine in Folsom. “Typically, you
find yourself getting fatigued easily,
and experience lower energy, too.
For these reasons it may seem
more difficult to commit to physical
activity as you age—but it is so
important. You can increase your
energy, release positive endorphins
for a better mood, and support so
many different elements of your
physical and cognitive health by
exercising.”
So how active should you be? Lee
K. Rea, AGNP, a nurse practioner at
the Marshall Family/Internal Medicine
Clinic in Placerville, says to aim for
30-60 minutes of physical activity
five to six days per week. “This does
not have to be all at once and it does
not have to be the same activity,” she
says. “For example, you could take a
20-minute brisk walk in the morning,
climb stairs for five minutes at lunch,
and do a 30-minute yoga session in
the evening. It’s good for your body
to experience different types of
exercise.”
Whether you’ve been an avid
exerciser your whole life or you are
still trying to find the one workout
you actually enjoy, we’ve got all the
information you need to help you on
your fitness journey.
BEGIN BY
STRETCHING AND WARMING UP
Before you start training for that marathon, we have to dive
into the importance of stretching and warming up your body,
joints, and muscles in order to prevent injury. “It’s so important
to stretch before and after your workout,” says Gogia.
“Stretching helps with joint lubrication, mobility, and flexibility.
Before workouts, spend at least five to ten minutes doing some
dynamic stretches; after workouts, static stretches are helpful.”
She also suggests starting slow. “Take your time and be patient
when getting back into the swing of things. A lot of times
when we take long breaks from exercise, we think we
can go back to performing at a certain speed or duration,
when in reality, our bodies may not be at that
level just yet,” she says.
For cardio exercises, warming up is just as important
as stretching. “Start your cardio routines at a
lower intensity and then build from there,” advises
Syama Varudu, MD, an internist at Mercy Medical
Group Internal Medicine in Folsom. “Enthusiasm for
exercise is awesome but you don’t want to overdo
it either. Remember, it takes a while for soreness to
set in, so even if you don’t feel tired, your muscles
could be very achy the next day if you push yourself
too hard.”
42 SacBoomer.com | September 2019