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By Bonnie Jenkins
People across America join gyms and fitness clubs in droves with the hope of dropping those pounds or developing a killer six-pack. But, perhaps they should focus on something more lasting—their health. This is especially true for older adults.
The key is aerobic exercise—also called “cardio” by most gym rats. And, while aerobics can make you look good on the outside, it can make you even more gorgeous on the inside. For instance, a recent study found that participating in some form of aerobic exercise on most days of the week can boost cardiovascular health by improving the elasticity of your arteries.
The study, which was conducted at the University of British Columbia, found that just three months of physical activity improved the elasticity of arteries in people age 65 to 83, which reduced their risk of heart disease and stroke. And, we aren’t talking about just a bit less stiffness. Those who engaged in one hour of vigorous aerobic exercise like walking on a treadmill or cycling on a stationary bike three times per week experienced a 15 to 20 percent reduction.
The most striking thing about this study is that it looked at how vigorous exercise affected seniors—a group typically ignored in exercise research. But that may be changing. Another recent study shows that people over age 70 live longer and better if they exercise at least four hours a week. The study of more than 1,800 people found that physically active seniors were 31 to 58 percent less likely to die during the study than their sedentary peers. They were also 72 to 92 percent more likely to remain independent and able to perform routine daily activities even into very old age.
Even being a little more fit can help you live longer. New research on 4,384 middle-age and older Americans found that even those that exercised just sometimes were four times less likely to die during the study period than those who didn’t exercise at all. Of course, the fitter you are, the better your chances for a long and healthy life. But this study clearly shows just how important exercise is, no matter what your age.
Now, I’m not suggesting that you start training for a 5k. You have to work up to it. But the traditional knee-jerk viewpoint that older people can’t exercise vigorously is simply bunk! People, including doctors, always underestimate what older adults can do.
That said, it’s best to start slowly and choose something you enjoy. Walking, gardening, golfing, bicycling, swimming, dancing or joining a yoga or tai chi class are all ideal ways to get moving. If weather is a barrier, try climbing stairs at home or joining a mall-walking group.
If you do join a gym on a whim, don’t let your membership go to waste! Try out some of the classes. Water aerobics are ideal, especially if you suffer from joint problems or an injury. Or try a low-impact aerobics class. Not only will you get your exercise, you’ll have fun doing it and maybe even make a few friends along the way.
References:
“Aerobic exercise no big stretch for older adults but helps elasticity of arteries.” Canada NewsWire. 10-26-09.
Mandic S. Characterizing Differences in Mortality at the Low End of the Fitness Spectrum. Medicine & Science in Sports & Exercise. 2009;41:1573-1579.
Stessman J. Physical Activity, Function, and Longevity Among the Very Old. Archives of Internal Medicine. 2009;169:1476-1483. |
