Stretching a lifetime
Without exercise, people over 50 suffer ill effects
I recently reviewed some discouraging statistics in an article from The American College of Sports Medicine.
Did you know that only 1 out of every 10 Americans over the age of 50 exercises enough to gain any cardiovascular benefit? For the past decade, research has estimated that about half of the physical decline associated with aging may be primarily due to physical activity inactivity. Furthermore, people over the age of 65 in particular, require adequate fitness levels to help maintain an independent lifestyle, recover from illness and reduce their risks of injury and disease.
It’s also been well documented that it is never too late to get fit. The human body responds to exercise, no matter what its age, and there are many health benefits. Conversely, without regular exercise, people over the age of 50 years can experience a range of health problems including decreased muscle mass, strength and physical endurance; decreased coordination and balance; decreased joint flexibility and mobility; decreased cardiovascular and respiratory function and decreased bone strength. There also can be increased body fat levels; increased blood pressure; increased susceptibility to mood disorders, such as anxiety and depression and increased risk of diseases including cardiovascular disease and stroke.
Unfortunately, there is a lot of misinformation and myths about aging and exercise that deter many older people from exercising. Some feel that older adults are frail and physically weak. Others believe that the body doesn’t need as much physical activity as it ages or that only vigorous, sustained exercise is valuable.
Whatever the reason for not being active, now is the time to commit to being as healthy as possible and take action with that commitment. Older adults who exercise regularly have the most to gain, including the following:
» Muscle — the amount and size of muscle fibers decreases with age. The average body loses around 1.5lbs of lean muscle every decade from middle age on. These changes are related to a sedentary lifestyle, rather than age. Muscle mass can increase in an older person after regularly exercising for a short period of time and physical strength and contractile speed can improve.
» Bone — density begins to decline after the age of 40, but this loss accelerates around the age of 50. As a result, older adults are more prone to fractures. Exercise helps reduce the risk of bone loss and osteoporosis.
» Heart and lungs — studies show that cardiorespiratory fitness takes longer to achieve in an older person than a young one, but the benefits are similar.
» Joints — the joints of the body require regular movement to remain supple and healthy.
» Body composition – carrying too much body fat has been associated with a range of diseases including cardiovascular disease, diabetes and cancer. Regular exercise burns calories, increases muscle mass and speeds the metabolism.
You can’t afford not to exercise.
Angie Ferguson is an exercise physiologist from Fort Myers, Florida. She is a USA Triathlon Advanced Level 2 coach, USA Cycling coach and has a Specialty in Sports Nutrition certification. For more training tips, read her blog at triathlontrainingisfun.com or contact her at www.gearedup.biz.