Heart Association stresses exercise

• Exercise helps prevent bone loss, reducing the risk of fractures and dozens of diseases associated with aging.
  • Exercise also increases muscle strength and may improve balance and coordination, which can reduce the likelihood of falling.
  • Studies have shown that increased levels of physical activity are associated with a reduced incidence of coronary heart disease, hypertension, non-insulin dependent Type 2 diabetes, colon cancer, depression and anxiety.
  • Active people with high blood pressure, high blood cholesterol, diabetes or other chronic diseases are less likely to die prematurely than inactive people with those conditions.
  • Inactive people lose muscle fiber at a rate of 3 percent to 5 percent every decade after age 30. That's a 15 percent loss of muscle fiber by age 60.
  • Health experts warn that as a consequence of diminished exercise tolerance, a large and increasing number of elderly people will be living below, at or just above "thresholds of physical ability." In that condition, a minor illness could make them completely dependent on others for their daily care.
  Unfortunately, 60 percent of people over the age of 55 get less rather than more exercise and engage in virtually no leisure time physical activity. Yet, being physically active is a real key in maintaining quality of life and independence. You don’t have to strive to compete in the Senior Olympics, though that wouldn’t be a bad goal, but you should do enough exercise to maintain and improve functionality. That means you work out to increase your ability for basic living, making it easier to carry grocery bags, get up from a chair, get in and out of a car, play with your grandchildren and take care of household chores.
  So I’m sure your question is: How much do I need to do in order to stay independent and be able to do the things I love to do for many, many years to come?
  The AHA and Centers for Disease Control recommend at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise. The latest research shows that people over 50 actually get better results with moderate exercise. A good goal is 30 minutes a day, five times a week. You can even break those 30 minutes into 10 or 15 minute segments rather than doing it all at once. What you do is also important. Physical activity is really anything that makes you move your body and burn calories, but for functional improvement, you will want to do a combination of aerobic, strength and flexibility exercises. Aerobic exercises such as walking, jogging, swimming or biking benefit your heart. Strength and stretching exercises are best for overall stamina and flexibility.
  Over the next couple of months I will offer ideas in all three components of exercise. Today, just start moving more, and if you can find a friend who wants to increase his or her activity too, all the better.
 
Jeanine Achin is a district executive director for the YMCA of Greater Providence. Contact her at (508) 336-7103 or jachin@gpymca.org.