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Exercise & Fitness for women over 40

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

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"The underlying message is that no matter how difficult it seems to be to find the time or resources or strength or mindset to go out and move, it is critical that you do so because it enhances the other 23.5 hours of your day," says James H. Rimmer, PhD, professor and exercise physiologist at the University of Illinois, Chicago.

For more information on fitness, nutrition and general women's health, visit: www.hea1thywomen.org

What's New at the Gym

Forget high-impact aerobic classes with blaring rock music. Today's health club offerings are likely to be mellower, featuring lots of stretching, flexibility exercises and even meditation through yoga, Pilates and Tai Chi classes. It makes sense that health clubs are expanding in this direction considering that those 55 and older make up the fastest growing demographic in their membership. (14)

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Between 1994 and 1999, the percentage of health clubs offering yoga jumped from 36 to 74 percent, while one in four now offer Pilates, a method of exercise and physical movement designed to stretch, strengthen and balance the body.

"The popularity of these classes can be attributed to a few factors," says Bill Howland, director of public relations and research for the International Health, Racquet and Sports Club Association (IHRSA). "Mature members appreciate the low-impact workout, veteran members appreciate the variety these classes add to their weekly routine and more members are looking for a workout that benefits the mind and the body. Plus, these low-impact exercises ate perfect for those with arthritis or other chronic conditions, says Dr. Rimmer. And the stretching, increased flexibility and improved balance that are the hallmarks of these programs are particularly beneficial to older women, who often lose flexibility and balance as they age.

The aging Baby Boomers are also the reason why health clubs, including nonprofit ones like the YMCA and YWCA are hiring specially trained staff, who can work with people with disabilities, and designing programs for those with arthritis or other chronic conditions. Overall, about 15 percent of gyms now have some capacity to accommodate the disabled. By 2012, that figure is expected to reach 25 percent. (15) To locate one of these facilities near you, contact the National Center on Physical Activity and Disability at 1-800-900808 6, or go to its Web site at www.ncpad.org.

How hard are you working out?

For years, we've been told to exercise to within 75 to 80 percent of our maximum heart rate, or MHR. At gyms throughout the country, charts listing the heart rate goals for various age groups decorate the walls.

But in recent years, the idea of the MHR as the ideal guide to exertion has lost favor. One reason is that the original formulas came out of studies on subjects who were under 55, some of whom were smokers, others of whom had heart disease. (16)

So some athletes (even weekend athletes) have begun using the Borg Perceived Exertion Scale to measure exercise intensity. This scale (below) scores how difficult a particular activity feels to you. A score of 13 to 15 should put you at roughly your target heart rate. If your score falls below 10, push yourself a little harder; if your score is over 17, ease back.

Health Care Industry

Exercise & Fitness for women over 40

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

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