Become Younger As You Grow Older

There was a time when the age of 50 was associated with being old. Not anymore! Evidence now illustrates that consistent workouts and smart nutrition turn the old fifty into the new fourty. A key ingredient to healthy aging is regular physical activity. However small the lifestyle change, it could add years to your life. Every little bit of additional activity has a measurable impact on health.

A 2001 article in “Living Longer and Loving It” stated that Dr. Maria Fiatarone Singh at the University of Sydney in Australia, tested strength training with weights on men and women in their 80s and 90s. Most were frail, had arthritis and heart disease and took multiple medications.

Guess what happened? Within 10 weeks, virtually all of the participants got stronger and were able to walk faster and climb stairs more easily. Those who were depressed became more sociable, and those who took nutritional supplements had improved appetites.

The article also noted that exercise training should be challenging. For example, to keep fitness levels on an upward curve, you need keep pushing yourself and mix it up. You can’t use the same form, dose, and intensity for all people.

This is something I’ve advocated for many years. If you’ve been sedentary and you get into a fitness program, you can expect renewed energy, increased strength, lean muscle, burn more calories and expect an invigorated state of well being. All it takes is some dedication and time.

Inactivity is more of a sinister enemy than we realize. It increases our ratio of body fat to muscle mass, increases cholesterol levels, risk of blood clots, heart disease and lessens the body’s ability to control blood sugar levels.

What this means is that you can’t afford not to work out. The sooner the better – it’s recommended at any age.

Diabetes Speeds The Aging Process

If you’re older than 40, having type 1 or type 2 diabetes ages your heart by fifteen years on average, says a 2006 Lancet study.Prolonged periods of high blood glucose levels can accelerate damage to blood vessels. To undo the damage, help your heart by exercising on a regular basis, eating wholesome foods and keeping tight contol over blood sugar levels.

Remember, moderation is the key to prevention.

Exercise Strengthens Fight Against Osteoporosis

If you want to keep your bones healthy, then get moving, researchers advise. Why?  Because as your hair starts to gray and the skin starts to wrinkle, your bones start losing mass. Osteoporosis is a major cause of disability in older people, resulting in the density and quality of bones being reduced, which in turn leads to weakness of the skeleton and increased risk of fracture. As many as one-third of women and one in five men over 50 suffer from the condition.In an International Osteoporosis Foundation report entitled “Move it or Lose it,” experts contend that in laying down the bone foundation which serves for a lifetime, exercise is just as important as diet. Bone is living tissue that responds to exercise by becoming stronger. Just as a muscle gets stronger and bigger the more you use it, a bone becomes stronger and denser when you place demands on it (University of Arizona College of Public Health, 2005).

The more bone mass you build before age 25 or 30, the better protected you will be against fractures during the years of gradual bone loss. So for those who have been actively involved in an exercise regimen for some time, you’ll be well protected.

Sure, you say, that great for those already exercising for decades, but what about me? My muscles are soft like a month old pastry and my bones keep singing a painful symphony. So I don’t see myself hoisting weights like Arnold Schwarzenegger.

Don’t sweat it. It’s never too late to start exercising; even when the pace of bone loss really picks up. Exercise increases your muscle strength, improves your balance and helps you avoid falls. And crucially, later on in life it still aids in maintaining bone density.

Choosing the right form of exercise

Three types of activities are often recommended for people with osteoporosis: (1) Strength training, which includes free weights, weight machines, bodyweight training, resistance bands or water exercises. (2) Weight-bearing aerobic activities, which include walking, dancing, and low-impact aerobics. And (3) Flexibility exercises, which help increase the mobility of joints, prevent muscle injury and improve posture.

Swimming and water aerobics don’t have the impact your bones need to slow mineral loss. However, they are useful in cases of extreme osteoporosis or during rehabilitation following a fracture.

If you have osteoporosis, avoid high-impact exercises, such as jumping, running or jogging, and any which cause you bend forward and twist your waist, such as touching your toes, doing sit-ups or using a rowing machine. This may also include golf, tennis, bowling and some yoga poses, as they increase compression in the spine and lower extremities and can lead to fractures in weakened bones.

But don’t let fear of fractures keep you from having fun and being active. Exercise in a slow and controlled manner, and always consult your doctor, a professional trainer or physiotherapist before starting any exercise program for osteoporosis. You may need a bone density test and a fitness assessment first.