|
|||||||||||
 |
Aging Well
How Exercise Keeps You YoungFitness really is key to staving off the weakening effects of age—so get moving!Concerned about brittle bones, aches and pains, weakened muscles and fatigue as you age? You don’t need to be. Although women can lose up to one-half their bone strength and men one-third of their muscle strength after age 35, the fact is that a regular exercise program will stop that deterioration in its tracks.“Exercise is a sure way to recapture your youthfulness and usefulness,” says John Graham, director of Healthy You Fitness Centers. “A mix of aerobics, strengthening and stretching will keep you physically fit and mentally sharp.” AerobicsWhether you’re jogging, swimming or cycling, aerobic exercise builds endurance. The second you start biking, for example, you expend up to 20 times more energy than at rest, forcing your heart and lungs to work harder and bring oxygen to your muscles more efficiently.The result: regular exercise can cut your heart disease risk in half. “Your blood pressure goes down and your ‘good’ cholesterol, or HDL, goes up,” says Bruce Ellsweig, M.D., family practice physician at Lehigh Valley Hospital and Health Network. Aerobic exercise also improves your well-being. Ellsweig often prescribes exercise to ease mild depression. “Running or jogging alters your brain chemistry by releasing endorphins,” he says. “That improves your mood and helps burn off adrenaline so you sleep better at night.” Research shows your mind will benefit in the long run, too, thanks to the increased self-esteem that comes with staying fit. Strength trainingHere’s where you can halt bone and muscle loss. When you lift weights or do other types of strength training, your muscles constantly contract and stretch, making them grow larger and stronger. “Muscles grow differently from person to person,” Salem says. “You may not wind up looking like Arnold Schwarzenegger—you may not want to—but you will prevent age-related muscle deterioration.”Strength training also makes bones stronger, since pushing on them increases their mineral content. This helps ward off osteoporosis. In one study, women age 50 to 70 who did two 45-minute weightlifting sessions a week increased their bone mass by 1 percent in a year, while non-exercisers lost up to 2.5 percent. “Exercise is especially important in the two years after menopause,” Ellsweig says, “when 75 percent of bone loss occurs.” StretchingLook at someone who does yoga, tai chi or another type of stretching exercise and you’re likely to see a flexible body with beautiful posture. “Stretching lengthens your muscles and keeps your joints strong,” Salem says. “This promotes balance. Healthy joints also are key to staying limber throughout life.”Most stretching activities include focused breathing control, which ultimately leads to a better mental outlook. “When you slow your body down, you also slow your mind,” Salem says. “That relaxes you, puts you in greater control and gives you a feeling of power and mental clarity.” Ready to get started?Research on women in their 80s shows that weightlifting improves their strength and agility. “You can get the anti-aging benefits of exercise no matter what age you begin,” Salem says. Here’s how to start:
Want to Know More? All Healthy You exercise courses are designed by credentialed professionals. Think of them as your personal exercise “coach.”
Call 610-402-CARE. This page last updated 4/18/08 10:53 AM
ARTICLE TOOLS:
|
|
|
|||||
|
|
|
||||||
