“Age happens. Getting older is unavoidable, but falling apart is not," according to John Ratey, clinical associate professor of psychiatry at Harvard Medical School and author of Spark: The Revolutionary New Science of Exercise and the Brain.
It is said that our genes are only 30 percent responsible for how we age; our lifestyles dictate the rest. The new Physical Activity Guidelines for Americans, released by the Health and Human Services Department in October, are based on the first thorough review of scientific research about physical activity and health in more than a decade (Tufts Health & Nutrition Letter, January).
The recommendations are for people of all ages and physical conditions. "It was so thorough, and there was so much evidence of the benefits of physical activity," says Dr. Miriam Nelson, vice chairwoman of the expert panel. "It's hard to believe more people don't realize this. People have to wake up."
According to the review, physical activity reduces the risk in adults of early death, coronary heart disease, stroke, high blood pressure, type 2 diabetes, colon and breast cancer and depression. It also helps prevent weight gain and promotes weight loss when combined with a reduced-calorie diet.
Introducing more movement into your life can improve the ability to participate in activities needed for everyday living and can improve older adults' thinking ability.
Several new studies just in the past month have found more evidence of the strong connection between levels of physical activity and the health of the brain. Researchers at the University of North Carolina used brain-scanning techniques to compare long-time exercisers with sedentary adults. "The active adults had more small blood vessels and improved cerebral blood flow," said J. Keith Smith, associate professor of radiology at the University of North Carolina School of Medicine.
These findings further point out the importance of regular exercise to healthy aging. "You can accumulate this activity in many different ways," says Nelson. "There's an infinite variety of combinations of activity, including everyday activities. You don't have to put on your sneakers and go for a run. You can dance, walk your dog, participate in sports, take the stairs at work."
New guidelines for physical activity
To receive the most benefit from exercise, adults should get a minimum of 2 ½ hours a week of moderate-intensity physical activity, such as brisk walking, water aerobics, ballroom dancing, gardening or 1 ¼ hours of a vigorous-intensity activity, such as jogging or swimming laps. Moderate activity is defined as enough exertion that you can still talk, but can't catch enough breath to sing. (Tufts Health & Nutrition Letter, January.)
To receive more extensive health benefits, five hours of moderate-intensity physical activity, or 2 ½ hours of a vigorous activity, are recommended weekly.
Adults should include muscle- strengthening activities at a moderate or high intensity level for all major muscle groups two or more days a week, including exercises for the chest, back, shoulders, upper legs, hips, abdomen and lower legs.
Seniors should follow the guidelines for other adults, if able. If not, they should be as active as their condition allows. If they are at risk for falling, they should include exercises that improve balance.
Adults with disabilities and those with chronic conditions also should follow the guidelines if they are able. When unable to meet the guidelines, engage in physical activity according to your abilities; avoid inactivity.
If you are 50 or older and have not been exercising, check with your physician before beginning any exercise program. Write to Sally Anderson, a trainer, in care of LifeTimes, St. Petersburg Times, P.O. Box 1121, St. Petersburg, FL 33731.