The unanimous recommendation by virtually all
experts is that the single most important anti aging measure anyone
can follow regardless of age, disability or general level of fitness
is to exercise regularly. Sedentary lifestyles are known to
accelerate just about every unwanted aspect of aging. Physical
activity slows the erosion of muscle strength, maintains better
respiratory functioning and cardiovascular health, limits the risk of
developing diabetes and helps prevent osteoporosis by increasing bone
mass. It also facilitates digestion, promotes efficient bowel
function, reduces insomnia and lessens the risk of depression.
Elderly individuals who exercise regularly
typically outperform individuals half their age in various sports and
usually have significantly fewer risks for heart disease such as high
blood pressure, a better lipid profile and less weight than
individuals who do not exercise. A published article in the Archives
of Internal Medicine stated that in a survey of about 5000 men and
approximately the same amount of women who exercise vigorously, had
cholesterol and triglyceride levels 9% to 27% lower than those found
in sedentary men. Some experts point out that such changes may reduce
the risk of dying of heart disease by as much as 25%. Additionally,
women also reported that vigorous exercise significantly improved
lipid profiles much more than their sedentary counterparts.
A recent article in the American College of
Sports Medicine recommended that in order to be effective, a program
must include the following components: aerobic exercise such as
running or bicycling, which increases the demand placed on the
cardiovascular and respiratory system; strength training using
light weights or an individual’s own body weight to work the major
muscle groups; and stretching to improve flexibility in both
the joints and muscles.
Some experts recommend that you should exercise,
expending 2,000 to 3,000 calories per week above your normal sedentary
baseline level, which is roughly the equivalent of jogging about 4
miles a day, five days a week. Research has found however, that less
vigorous exercise is also highly beneficial. One study found for
example, that taking a brisk 30 minute walk three times a week can
reduce blood pressure by an average of 10 mm Hg/ 8.6 mm Hg.
The amount of exercise actually done depends upon
your general health, present level of fitness and what you can
actually do. Obviously, older, unconditioned muscles and bones are
much more vulnerable to injury, so commitment and consistency are
extremely important. Exercise on a regular basis is always the best
means of protection.
You should always check with your doctor prior to
beginning any type of exercise routine. Also,you should always begin
gradually in order to ensure success, especially if you're over the
age of 50. If you have never exercised before, you should talk to
your physician who may even recommend a physical therapist or other
specialist who can offer you instruction prior to beginning an
exercise program.
Some Information from The
Johns Hopkins Medical Guide to Health After 50
