Aging

Aging is the natural process of growing older. Aging is not an illness, but increasing age can take its toll on the body, making it more vulnerable to disease and injury. Growing older is inevitable, but there are steps one can take to slow the aging process and prolong life.

Staying in Shape As You Age

According to the Centers for Disease Control and Prevention, three-fourths of older Americans don’t get enough exercise to maintain good health. This presents a problem as the normal aging process slowly takes its toll. With each passing decade after age 50 we lose about 15% of our muscle strength and equivalent amounts of heart function.
These losses come from a combination of factors like poor nutrition, hormone changes, and declining muscle and nerve cells. But the main cause of dwindling independence as we age is usually a sedentary lifestyle.
The good news is that people who begin exercising in their 90s or 100s can still make significant gains in cardiovascular and musculoskeletal fitness. So it’s never too late—even if you’ve been physically inactive all your life—to start reaping the rewards of more exercise.

Many Benefits From Exercise

At any age or level of ability our bodies need regular physical activity to function well. Here I highlight just a few of the major benefits of exercise:

• Increased muscle mass, strength and flexibility
• Lower body fat, especially in the abdomen
• Higher metabolic rate and less tendency to gain weight
• Improved ability to perform everyday tasks like lifting or cleaning
• Better balance and less risk of falls or fractures
• Increased joint mobility and less arthritic pain
• Decreased risk of many chronic diseases, including:
• Heart disease (better heart function and cholesterol levels)
• High blood pressure (improved blood pressure readings)
• Diabetes mellitus (greater sensitivity to insulin)
• Depression (reduced fatigue and better mood)
• Memory problems (improved sleep and thinking ability)
• Osteoporosis (increased bone density)
• Increased longevity (decreased death rate from all causes)
• Improved quality of life (greater self-sufficiency and independence)

Recommendations for Getting FITT

Exactly how much exercise do older adults need to achieve good health? The American College of Sports Medicine makes the following general recommendations on the types and amounts of exercise for overall health and fitness:

F	I	T	T
Frequency	Intensity	Time	Type of exercise
3-4 days/week	55-90% of maximum heart rate	One 20-minute session or two to six 10-minute sessions	Aerobic
2-3 days/week*	One set of 10-15 repetitions for each of all major muscle groups	20-30 minutes	Strength training
2-3 days/ week	4 or more repetitions per muscle group	Hold each stretch 10-30 seconds	Stretching

*Wait at least 48 hours between strength training sessions to allow time for recovery.

Precautions Before You Begin

Since physical activities can stress your body and heart, get clearance from your doctor before starting an exercise program. For sedentary or minimally active older adults who plan to start a vigorous exercise program, some experts advise an exercise stress test. But many doctors reserve exercise tests for people with chest pain or major risk factors for heart disease.
Besides getting your doctor’s advice, it’s wise to do what you can to guard against injury. Here are some simple safety measures you can take while exercising:

• Start slowly, gradually increasing your time and intensity. Experts generally recommend a low-to-moderate level of low-impact exercise such as walking, biking, or swimming for older adults.
• Do low-intensity warm-up and cool-down activities as well as stretching both before and after exercise. This allows time for your body to adjust. It also helps prevent your blood pressure from dropping, which can happen if you suddenly stop exercising.
• Pace yourself so you can still talk comfortably during exercise. Or learn to check your pulse rate.
• Drink plenty of fluids before, during, and after exercising.
• Stop your activity and consult a doctor immediately if you have chest pain or pressure, dizziness, nausea, abnormal heartbeats, trouble with breathing or balance, or other unusual symptoms.

If you take sensible precautions to avoid injury, exercise can give you the strength and energy to do the things you enjoy as you age. I think that is a wonderful reason to stay physically active throughout life.

Additional Lifestyle Changes for Aging
Protect skin from the sun by using a sunscreen (SPF 15 or higher) everyday. Smokers should quit immediately. Smoking speeds bone and lung deterioration and increases facial lines and wrinkles. Engage in weight-bearing exercise, like walking and weight training to build and maintain bone and muscle mass. Eat plenty of fruits and vegetables everyday. Avoid fatty foods, salt, caffeine, red meat, white flour, white sugar, chemical food additives, drugs, pesticides and tap water. Learn to manage stress and keep a positive attitude. Do not use harsh, drying soaps on the skin.