Couch potatoes, take heart. A growing body of research shows that no matter how old you are, regular physical activity–20 to 60 minutes of exercise three to five days a week–can boost fitness dramatically. Out-of-shape 50-year-olds regained the aerobic capacity they’d had in their 20s after six months of exercise, according to one study. Even 90-year-olds improved muscle strength by 174 percent after eight weeks of weight training, according to researchers at Tufts University.
Many older adults start exercising to address a specific physical problem. After her knee replacement a year ago, retired Chicago psychologist Bebe Goodall, 73, began a routine of tai chi, yoga, judo, water aerobics and weight training. “When I go back for checkups, other people are in wheelchairs and walkers, but I walk in and out on my own,” she says.
If you’re not exercising, talk to your doctor before hitting the gym. Experts recommend walking to start. Or consider taking a spin on a recumbent bike. Go easy at first, working up to a 20-minute ride. AARP offers a free booklet on a 12-week program for beginners (800-424-3410). Remember to take it easy. Colin Milner, founder of the International Council on Active Aging, sums it up: “If it hurts, stop.”
