Exercise Tips For the Frail

By Sora Song

Check your health. If you have high blood pressure or cholesterol, unstable blood-glucose levels or chest pains when walking up stairs, get those symptoms under control before hitting the gym. Update your prescription medications and make sure to take only the drugs you need.

Find a safe workout zone. If you choose to exercise at home, make sure it's safe. Keep hallways and other areas well lit. Remove loose rugs that can get caught underfoot. Clean up any water spills on the floor. And wear proper athletic shoes. Bedroom slippers, no matter how comfortable, don't count.

Improve your balance. The better your balance, the less likely you are to fall. Depending on your condition, it may be wise to start with a family member or a trainer to spot you. Exercises can be as simple as standing on one leg or, if it's easier, with one foot in front of the other, heel to toe.

Build your strength. If you're frail, you have the most to gain from strength training, which is key to long-term independence. Try to target all the major muscles in your trunk, legs and upper body with either free weights or exercise machines. Use enough weight to tire yourself out, but don't overexert or strain.

Try aerobics. Now that you've achieved balance and strength, start working on your cardiovascular system. Walk, bike, swim--do what you enjoy most. Don't go out in wet weather if you're prone to slipping. Avoid risky sports like downhill skiing, but choose an exercise you like enough to stick with. --By Sora Song