Updated July 28, 2006

Top 10 Health Tips for Women Over 65

by Helen L. Sloan, R.N., C.S., D.N.S., and Anne White Robinson, R.N., D.N.S.

Exercise
Exercise is a beneficial activity for all women, including those who are past menopause. In fact, an individualized exercise program should be part of any treatment plan designed to help control diabetes. Exercise can help lower blood glucose levels and increase insulin sensitivity, or the body’s ability to use insulin efficiently. Some people who exercise regularly are able to take less insulin and/or oral diabetes medicine. Exercise can also help you lose weight and maintain weight loss.

The benefits don’t stop there. Exercise can also help prevent diabetes complications. Having diabetes makes a woman two to four times more likely to develop cardiovascular disease or have a stroke, but regular physical activity can lower these risks by strengthening the heart, reducing cholesterol levels, and lowering blood pressure.

Exercise is also good for your bones. Weight-bearing activities such as brisk walking, stair climbing, and weight lifting can help maintain bone mass and lower your risk of developing osteoporosis, a condition in which bones become porous and fragile. In addition, by strengthening muscles and improving balance and flexibility, regular physical activity can help you reduce your risk for falls and bone fractures.

And there’s more. Getting regular exercise can help you fend off fatigue by giving you more energy during the day and helping you sleep better at night. When you exercise, your body produces chemicals called endorphins, which can act to improve your mood and even relieve the symptoms of anxiety and depression.

According to most recent exercise guidelines from the U.S. Surgeon General, you should aim for at least 30 minutes of moderate-intensity physical activity each day. Jogging or walking at a brisk pace, bicycling, and swimming all qualify as moderate-intensity physical activity, and so can other activities, such as raking leaves, gardening, and washing your car. You don’t have to do all 30 minutes at once; you can exercise in several shorter bouts throughout the day. For example, you may spend 20 minutes working in the garden in the morning and then take a 10-minute walk after dinner.

If you don’t already exercise regularly and would like to begin or if you would like to increase the amount of exercise you do, pay a visit to your doctor first. It is important to get a thorough physical examination to make sure that exercising will be safe for you. Your doctor will check for complications, including cardiovascular disease, peripheral arterial disease (the hardening of the arteries in the legs and feet), retinopathy (eye disease), nephropathy (kidney disease), and neuropathy (nerve damage). Having one of these complications doesn’t mean you can’t exercise, but it does mean that certain exercises may be safer for you than others. For example, if you have proliferative retinopathy, you should avoid high-impact aerobics, heavy weight lifting, and anything that involves straining or jarring movements. If you have neuropathy with loss of sensation in your feet and legs, you should limit weight-bearing exercise and stick to activities such as swimming, bicycling, rowing, and chair exercises. Repetitive activities that place pressure on the feet, such as using a treadmill, walking long distances, jogging, and doing step exercises, may lead to foot ulcers and fractures. If you have nephropathy, it’s a good idea to avoid high-intensity or strenuous exercises.

In addition to discussing what types of exercise are appropriate for you, ask your doctor how your blood glucose level may be affected during and after exercise and how to handle any changes you experience.

Helen Sloan is a Gerontological Nurse Practitioner and Assistant Professor at the College of Nursing and Allied Health Professions at the University of Louisiana at Lafayette. Anne White Robinson is also an Assistant Professor at the College of Nursing and Allied Health Professions at the University of Louisiana at Lafayette.

More articles on Women's Health

Statements and opinions expressed on this Web site are those of the authors and not necessarily those of the publishers or advertisers. The information provided on this Web site should not be construed as medical instruction. Consult appropriate health-care professionals before taking action based on this information.