Exercise

Exercise - The Powerful Preventative
Health news from the Colorado Gerontological Society

Present scientific thinking strongly indicates that the single most important thing a person can do to maintain health as one ages is to exercise. Exercise not only increases longetivity by maintaining physical fitness, it also plays a major role in preventing and/or reducing the risks of such diseases of aging including heart disease, diabetes, osteoporosis and depression. And regardless of other factors, e.g. smoking, high blood pressure and obesity, exercise is the crux of successful aging. The bottom line is that maintaining good physical fitness through exercise cuts the risk of dying.

Yet as is reported by the CDC, 92% of retirees do no meaningful exercise and 50% are completely sedentary. Furthermore, as reported in the McArthur studies, only one out of every three women and one out of four men between the ages of 65 and 74 report participation in leisure time physical activities. For those above 75, physical activity is even less. In this latter group, only one in five persons engage in regular exercise.

As one ages one "naturally" becomes less physically fit due to the loss of muscle mass. The muscles actually weaken and shrink, thus diminishing overall strength. This can become a steady, downward spiral that affects normal functioning, reducing the ability to comfortably walk up the steps, reach for an item on the top kitchen shelf, open a jar, get out of bed or up from and chair, and even dress oneself. Problematically, those feeling weak and incapable tend to choose an even more sedentary lifestyle, which is further debilitating.

It is postulated that one of the problems associated with aging is the loss of a vital role or meaning to life. While in the work force, one generally feels productive and is fulfilling an important function for society. Or one is rasing a family and feels needed through providing financial and emotional support. When these activiites end at retirement or sooner, one feels adrift, without structure or purpose. While one can engage in many productive activities after retirement, it is highly recommended that all of us choose to commit ourselves to the goal of maintaining our physical fitness by becoming involved in a regular, ongoing exercise program.

Needless to say, prior to getting involved in any exercise program it is imperative to speak to one's physician. From the research however, it appears that most everyone, including those of advanced age (above 85), and those with debilitating diseases can improve their overall fitness through exercising. More so, it is interesting to note that exercise not only improves overall physical functioning, it also positively effects our emotional and mental well-being. Many of our elderly suffer from depression, a major health problem in our country. Exercise as some suggest is a legal "high", making one feel fit and feel good. It is never to late to start, and even a little goes a long way.

Whatever exercise you choose - preferably one that fits your lifestyle and desire, start slow and build from there. Stretch and warm up before starting any exercise. Aerobic exercises like walking, swimming, calisthenics and jogging are great for the cardiovascular system, building lung capacity and endurance. However aerobic exercise does not develop or strengthen muscles. Weight lifting (progressive resistance training) while seemingly not an activity pursued by older persons, is presently being advocated and has proved effective even with those of advanced age and illness. As with any exercise program, one should start slowly, using light weights and few repetitions, progressing to greater weight and more repetitions. In a newly published book, the National Institute on Aging recommends a combination of four types of exercises - endurance exercises that improve overall health and function of the heart, lungs and circulatory system; strength exercises that can improve abilities needed for independent living; balance exercises which build leg muscles and thus help prevent falls; and flexibility exercises that keep the body limber and hold the body's structure in place. Whatever exercise program you choose in order to maintain physical fitness and overall well being, it is vitally important to do it regularly, the more often the better, and continuously. Make it a life long commitment. Start today and give yourself the gift of good health and long life - exercise!