Exercise & Fitness for women over 40

National Women's Health Report, Dec, 2002 by Pamela Peeke

That's how Ms. Hagerty does it: She generally runs about four days a week, her distance ranging depending on the weather and how she's feeling, but usually ranging between four and 10 miles. She also swims and works out with weights one day a week. She's careful to stretch and pay attention to her body, and is happy to report she's never had any major injuries since she began her running career.

She considers herself lucky to have found something she really enjoys doing that's so good for her. So can you.

For the Rest of Us

Few women are going to run a marathon or climb a mountain, Heck, there are days you probably think you're doing well just to get out of bed. But if you're motivated by what you've read here and are ready to change your sedentary lifestyle into one filled with physical activity, follow these suggestions:

* Consider your lifestyle. Do you have a fairly regular schedule that would let you hit the gym every day, or sign up for a class? Or do you need the flexibility of exercising when and where you can, whether that's walking the dog or walking the mall?

* Start slowly. One of the primary reasons people quit exercising is they overdo it early on, get injured or become frustrated when they don't see quick results. But it could take up to 12 weeks to see measurable changes.

* Warm up and cool down before and after every exercise session to prevent injury and soreness. A warm-up consists of five minutes of low-level aerobic exercise followed by mild stretches (don't stretch first, when your muscles are cold), during which your heart rate slowly increases and your muscles slowly get warm as blood flow increases. To cool down, walk slowly until your heart rate is below 100 beats per minute (16 to 17 using a 10-second count). This is especially important for older women; skipping your cool-down can sharply reduce your blood pressure and cause muscle cramping.

* Rest when you're not feeling well.

* Wear the right shoes and clothing. It's worth going to a specialty athletic shoe store, or running shoe store, where employees have the expertise to make sure you get the right shoe, the right fit, for the right sport. Replace your shoes about once a year if you're a regular exerciser.

* Vary your activities. This is known as cross training. So one day you walk, the next you lift weights, the next you bicycle, and so on. It keeps you from getting bored and targets different muscle groups.

* Drink and eat right. That means hydrating before you even start exercising, and taking sips of water throughout your exercise period. Don't exercise on an empty stomach, but neither should you begin a strenuous workout after a heavy meal.

By Pamela Peeke, MD MPH NWHRC Medical Advisor

Dr. Peeke is a Pew Foundation Scholar in Nutrition and Metabolism, and Assistant Clinical Professor of Medicine at the University of Maryland in Baltimore. She writes about health and lifestyle issues important to all women.