Running for the Elderly

Running, a form of aerobic exercise, strengthens cardiovascular function and the musculoskeletal system. A running workout is not just for the young, but also for the young at heart. Older adults -- those past 65 years old -- can also benefit from running as a workout.

  1. Exercise Recommendations

    • The Centers for Disease Control and Prevention recommends that healthy adults, no matter their age, participate in at least 150 minutes of moderate aerobic exercise each week, or 75 minutes of vigorous activity. Jogging and running are both considered high intensity and at the vigorous end of the scale. Brisk walking, while not at the same pace as running, is a moderate physical activity that delivers many of the same benefits as running to the elderly.

    Running and Aging

    • Running can extend your life in some cases if you are otherwise healthy, notes the Stanford School of Medicine. Studies published in an August 2008 issue of "Archives of Internal Medicine" showed that older runners reap health benefits such as less disability and longer lifespan as they age, and continue to enjoy good health as long as 20 years after they started running. Older adults who do not run are 50 percent more likely to die early, according to the study.

    Injury Prevention

    • Elderly athletes, like younger runners, must take care to prevent injury and remain safe as they work out. If you are a senior citizen and not used to running, speak to your doctor before you start. Once you have established your workout routine, stretch out and warm up with a gentle walk before you exercise. Put a cap on your weekly mileage -- the American Academy of Family Physicians recommends no more than 45 miles per week -- to reduce the risk of overuse injuries such as strains, muscle pulls and sprains. Slow and steady increases in your mileage keep your muscles and joints healthy.

    Alternatives

    • Elderly adults who suffer from joint pain or other chronic conditions that preclude running on dry land may choose to work out in the water. Water running is a lower impact form of exercise that cushions the joints, and protects and helps heal muscle and soft tissue injuries. Water running provides added resistance that acts as strength training or weight bearing exercise without additional stress on your skeletal system.