Most people do not experience any danger when they start a gradual, sensible exercise program, but there are some special caveats to consider before older people embark on a new exercise program. Older people should first do the self-assessment exercise in Box l on this page before reading on. If any of the items in Box 1 were checked it is best to talk to a doctor who is knowledgeable about exercise before you start. If you've checked none of the items, you can start on a gradual, sensible exercise program tailored to your needs. If you are unsure about the safety of any of the exercises you do, you should consult with a physical educator, physical therapist, or physician. Keep in mind that research on exercise has come a long way in the past several years. Some exercises that used to be standards in many programs have been found to be harmful or ineffective. Corbin and Lindsey (1996) have outlined a list of questionable exercises and have offered safer alternatives in their Physical Fitness Concepts book. It is important that exercisers and exercise leaders keep abreast of which exercises are helpful and which can be harmful.

If you are not familiar with the current exercise research, then seek competent consultation before starting out on your own. Take this book to your physician and show him or her the exercises you would like to do. Discuss the pros and cons of each exercise related to any specific needs or limitations that you might have. You may wish to become familiar with the Exercise: A Guide from the National Institute on Aging.

Other Methods of Monitoring Exercise Intensity (MIT Medical)

A common test to determine whether or not you are exercising too hard is the TALK TEST. If you can keep up a conversation, sing a song, or whistle while performing the exercise, it is generally not too strenuous. If you experience nausea, shortness of breath, labored breathing dizziness or prolonged weakness during or after exercise, you are overdoing it--slow down or stop. Another popular scale for determining how hard you are working during exercise is the rating of perceived exertion (RPE) scale (Noble, 1982). This scale was originally developed by psychologist Gunnar Borg to allow participants to rate their physical effort on a scale of 6 to 20. In 1986, the American College of Sports Medicine revised the rating to an exertion scale ranging from 0 to 10 with 0 meaning "no exertion at all" and 10 meaning "very, very, heavy exertion." If you perceive that you are working "somewhat hard" (a desirable level), the rating on the scale is 4.

It cannot be stressed enough that you should build up your level of activity gradually. Do not set your initial goals too high. Pay attention to body pains--they are good warning signals that you are overdoing. Be aware of the following possible signs of heart problems.

1) Pain or pressure in the left or mid chest area, left neck, shoulder, or arm during or just after exercising.

2) Sudden dizziness, cold sweat, pallor, or fainting.

Ignoring these signals and continuing to exercise may lead to serious heart problems. Should any of these signs occur, stop exercising and call your doctor.

Warm-up activities for exercise and dance are important for people of all ages and fitness levels. Warm-up exercises can be found here.

In July 1996 the U.S. Surgeon General released a report about physical activity and health. This report stated:

The risks associated with physical activity must also be considered. The most common health problems that have been associated with physical activity are musculoskeletal injuries, which can occur with excessive amounts of activity or with suddenly beginning an activity for which the body is not conditioned. Much more serious associated health problems (i.e., myocardial infarction, sudden death) are also much rarer, occurring primarily among sedentary people with advanced atherosclerotic disease who engage in strenuous activity to which they are unaccustomed. Sedentary people, especially those with preexisting health conditions, who wish to increase their physical activity should therefore gradually build up to the desired level of activity. Even among people who are regularly active, the risk of myocardial infarction or sudden death is somewhat increased during physical exertion, but their overall risk of these outcomes is lower than that among people who are sedentary. (1996).