Fitness as we age can help to slow the clock

By Bonny Longley of Life by Design

Like most people, you’ve probably heard that physical activity and exercise are good for you. Staying physically active and exercising regularly can produce long-term health benefits. For example, keeping you strong, fit and even improving health for some older people who already have diseases and disabilities. That’s why health experts say that older adults should aim to be as active as possible.
Five leading risk factors for shorter life span are high blood pressure, smoking, high blood glucose, physical inactivity and obesity. A glance at these risk factors reveals that high blood pressure and glucose levels as well as obesity are connected with physical inactivity.

Alongside the increasing incidence of these risk factors with aging, there is a decline in many physiological systems, a loss of muscle mass, a decline in balance ability, a reduction in muscle strength and endurance and a decline in cognitive performance, all of which impact on functional independence.

For older adults, extending life is an important factor, but the maintenance of functional independence is also of high importance, both to maintain quality of life and to manage health resources.

Some people may wonder what the difference is between physical activity and exercise. Physical activities are activities that get your body moving such as gardening, walking the dog and taking the stairs instead of the elevator. Exercise is a form of physical activity that is specifically planned, structured and repetitive. Including specific fitness training in your life will provide you with health benefits that can help you feel better and enjoy life more as you age.

Here are just a few benefits to following an exercise training program designed for you:

MAINTAIN MUSCLE MASS AND STRENGTH
As we reach our mid- to late 20s, we begin to slowly lose muscle mass. Most research shows that this rate of muscle loss increases significantly when we enter our 60s. While strength training doesn’t stop muscle loss as we age, it goes a long way in slowing it down to a crawl. Not only will strength training help to build and maintain muscle mass as we age, it will enhance the rest of your everyday activities.

BALANCE AND STABILITY
Most people take balance for granted. They navigate without thinking, effort or fear. For millions of others, though, poor balance is a problem. Some struggle with long-term dizziness or imbalance. Others suffer balance-related falls and injuries. Studies conclude that specific exercises designed for you can reduce not only the odds of falling but the odds of sustaining fall-related injuries.

PREVENT OR DELAY DISEASE
Scientists have found that staying physically active and exercising regularly can help prevent or delay many diseases and disabilities. In some cases, exercise is an effective treatment for many chronic conditions. For example, studies show that people with arthritis, heart disease or diabetes benefit from regular exercise. Exercise also helps people with high blood pressure. You may start out slow; however, you will be amazed how quickly you will progress with committing to a regular exercise routine.

IMPROVE FLEXIBILITY
Flexibility is a key component in an exercise program, especially for older inactive adults, and a necessity at the end of each workout. Tight muscles will reduce the body’s range of motion, can affect balance, reduces fluidity to the joints and reduces the ability to perform daily tasks. Slow easy stretches are important due to lack of elasticity in the muscles.

It is so important to invest in your health and wellness. The key to remaining independent is to stay as free of disabilities as possible. Although your genes determine part of how well — or how poorly — your body and mind will age, much of that is under your control. I often hear from new clients what a difference even two or three weeks of consistent exercise begins to make in their overall health and wellness. As I say, “Fit feels good on everyone!”