It is estimated that 2/3rds of the population are now clinically overweight and 90% of the population do not use a gym.  But you say, I don’t need to use a gym – I get enough exercise every day, thanks!  We may feel exercised from doing the daily tasks at home or work, but we probably don’t realise how much we need to exercise the whole body.  Walking is great aerobic exercise (don’t stop!) but this needs to be part of an all-round plan – what about the muscles around your tummy and the back (your ‘core’)?  Weakness here, especially for the older person can lead to difficulty in getting out of chairs, in and out of cars, and even serious ‘bad back’ problems.  Being fitter can help prevent falls that lead to long-term injury in older people.  Housework can be physically demanding, but it does not give you the all round exercise that keeps you healthy and your weight down.  The reality of being fitter and more exercised is that housework will feel less of a burden, with a much lower risk of possible injury.

Rarely a day passes without news of how our weight problems are affecting our lives – hospital beds are not strong enough, forced to slim before we can be operated on, even the mortuaries are too small!  So what can we do?  The answer is exercise and diet:  Whilst many will have tried ‘going on a diet’ which will have an effect (although not for all), few will have seriously have thought about regular exercise. 

For many, going out jogging or even for fast walks is not an option.  Early breathlessness, aches and pains from joint problems and a total lack of stamina stop most in their tracks.  It is experiences like this, real or imagined, that appear to put many people off any form of regular exercise:

“According to research, the over 50s are eager to take up regular activity and adopt a healthier lifestyle in order to stay fitter for longer.  However many older adults see exercise as potentially harmful and are either concerned that it will aggravate their health problems or they simply can not identify with the gym culture.” (AARP 2006).

Recognising that we are not at our physical best means we have to be honest with ourselves – we still enjoy our fish and chips, nights out and find comfort in chocolate and cakes.  Most people prefer it seems sweet foods to savoury, and lots of it.  One look in the mirror may be enough!

So what are the effects of being overweight and what can exercise do for you?  Carrying too much weight, or too many inches around the waist, puts increased load on the heart and significantly increases the likelihood of heart problems.  Exercise will help lower cholesterol levels and blood pressure.  Being overweight can lead to Type 2 diabetes – increased risk of heart disease, increased risk of stroke, poor circulation, eye problems.  Exercise improves glucose tolerance and insulin sensitivity.

The more weight you carry, the greater the stress put on your joints.  Without exercise ligaments and tendons become less elastic and joints become stiffer and less able to bend through their full range of movement.  Resistance exercise will develop and maintain the strength of the muscles around the joints, so helps with knee and back problems.  As we age, bone mass is lost and bone density decreases, increasing the risk of fractures or developing osteoporosis.  Resistance exercise helps slow this loss and strengthens bones.

Exercise boosts your levels of serotonin and can stimulate production of endorphins, lifting your mood and relieving stress.

A question many women will ask is:  Will I develop muscles if I go to the gym?  Unlike men, women do not have the hormones to build large muscles – but exercise will help develop healthy muscles, which is important because muscle burns calories much more efficiently than fat.  Now for the bad news:  from their early 30’s women start to lose muscle mass, which means a slower metabolism and weight is put on even though you may be eating the same as before.  So what type of exercise then?  Resistance, as opposed to aerobic exercise increases the amount of muscle in your body.  This is good because muscle burns more calories than fat all the time – even while you are asleep.  In addition, muscle takes up less space than fat, so you will lose inches.  Don’t worry if in the early days of exercising at your gym you don’t lose weight – you’re replacing fat with muscle which gives you definition and doesn’t wobble.

Try to chose a gym where there is at least one properly qualified member of staff – and always listen to what they say.  Look at the equipment – and try it out with supervision:  for resistance exercise, look for air-driven equipment that is often used in the NHS, and caters for all users, from rehabilitation to serious shape-changers!  Older people will find it more user-friendly than most.

Think about what you want from a gym – some will offer everything from swimming to food, whilst others may be more focussed on the exercise.  Some will be better for families with children, and younger people, whilst others can service all ages and levels of fitness.  It really is a question of what suits you best.  Don’t pay for what you don’t need – unless it’s what you want!

Make sure you have the attention you need at the gym – a good gym will look after you, in all sorts of ways.  It may be making sure a seat is set correctly, that your position is right or continuously reviewing your exercise plan.  

Make sure that you have a full assessment when you join – it is important.  There is the possibility your doctor needs to agree to the exercise planned, but also you will need accurate measurements, as these will give you a reference point.  Be prepared!  This is often when we discover just how little we look after ourselves!

Start now and good luck!

Gym Heaven Ltd

Page last modified
20-Jul-2007