Exercise and Aging

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Good Morning!

 

Exercise and Aging

 

If you're fit, you're less likely to be chronically ill, disabled or

dependent on others later in life. Here's a look at how exercise

impacts disease, courtesy of the Mayo Clinic:

 

Coronary artery disease and high blood pressure — Being inactive

approximately doubles your risk for coronary artery disease. In

addition, people who exercise reduce or even eliminate blood pressure

medications. Exercise also reduces LDL (bad) cholesterol and

triglycerides (fat), while increasing HDL (good) cholesterol.

 

Diabetes — People who exercise are less likely to develop Type II

diabetes, also known as noninsulin-dependent diabetes mellitus, or

adult-onset diabetes. A long-term conditioning program may also

significantly decrease your insulin dose.

 

Weight control — You can lose about five to 10 pounds a year merely

by adding a one-mile daily walk to your lifestyle.

 

Cancer — Several studies show a decreasing risk of cancer with

increasing activity.

 

Osteoporosis — Bone loss in older women and men can be slowed and

possibly reversed with a combination of exercise and proper diet.

 

Arthritis — Pain and stiffness of arthritis may discourage you from

activity, but using joints during regular, appropriate exercise may

actually reduce pain and risk of joint problems. [57].

 

 

Research On Exercise

 

Researchers divided 235 sedentary men and women into two groups. One

group did traditional structured exercise 20-60 minutes continuously.

The other group incorporated into their day brisk walks, stair

climbing and other moderate-intensity lifestyle activities. After 6

months, both groups had similar improvements in blood cholesterol,

blood pressure and percentage of body fat. The structured exercisers

gained more cardiovascular fitness. But the point is, the moderate-

intensity folks did benefit. [58].

 

A group of sedentary, obese women lost 17 to 23 pounds over a period

of 20 weeks by walking for ten minutes 5 days a week. At first, they

walked twice a day, then worked up to four times a day. If you are

not overweight, lifestyle activities probably won't help you shed

pounds. But they may help you convert fat to lean muscle.

 

Structured exercise in longer sessions is better for you. But

something is better than nothing. For sedentary folks — those who are

physically inactive — lifestyle activity can still give you some of

the same cardiovascular benefits of exercise. Served up in dollops,

it's easier to fit into your day.

 

 

How to do it

 

By increasing lifestyle activities each day, try doing four 10-minute

increases at least five days a week. The idea is to just do more of

what you are already doing. Here are some great ideas on getting

motivated:

 

*Walk, don't drive.

 

*Take the stairs at the office — not the elevator.

 

*Play with your kids instead of watching them play.

 

*Bike to the store.

 

*Stretch while you watch TV.

 

*Get up from the sofa to change the channel. Channel surfers get

quite a workout.

 

*Park at the opposite end of the mall from where you're headed.

 

I*f you've got an exercise bike at home, peddle away for 5 minutes

while you're talking on the phone or waiting for the washing machine

to finish.

 

*Walk the treadmill while watching a favorite TV program.

 

*Listen to music and dance your way through housecleaning.

 

*Start slow — a few minutes at first. Then, pick up the pace and go

longer.

 

*Workout clothes are not necessary, but wear good walking shoes.

 

*Don't let missing a few days become your excuse to quit.

 

*Even if you miss a few days, you won't lose all the benefits you've

gained.

 

*Be flexible. Do what you can when you can.

 

*Take advantage of opportunities. If you're watching your child's

soccer game, walk around the field.

 

*Playing golf? Skip the cart.

 

*Find a partner. Climbing stairs at the office will be far more

interesting if you chat away the minutes with a co-worker.

 

*Instead of building your life around exercise, build exercise around

your life. [59].

 

 

 

Andrew Pacholyk LMT, MT-BC, CA

Peacefulmind.com

Alternative medicine and therapies

for healing mind, body & spirit!