When I was younger, my main purpose for exercise was vanity based.  Exercise meant a leaner, tighter body that looked good in a bathing suit. Yes, vanity is usually the main motive in a younger person’s agenda for working out.

As I grew older and more mature in my thoughts, exercise became much more to me than vanity.  As I observed myself growing older, as well as family members and friends around me beginning to age,  I realized the need for exercise had become more important.

When I began to see family members become ill with cancer or diabetes, it amazed me that the only advice they would get from doctors was surgery and medications to get better.  What about exercise?  This set off my research project on the benefits of exercise.  I found that for almost all of the main diseases or ailments of aging, exercise was always a common factor in prevention and delaying these conditions.

So I began to compare those who exercised to those who were the same age and did not exercise.  In most cases the differences in mental attitude, physical well being, appearance and vitality were astounding.  This observance has motivated me to continue exercise for myself and make it a mission to teach others to do the same.

Exercise is not about vanity anymore.  It’s about a way of life and ensuring that I will age more gracefully and possibly prevent or delay the onset of a fatal disease or an ailment that won’t allow me to live life with vitality and independence.

Of course it is not possible to remain young forever, nor can you completely stop the aging clock.  There’s absolutely no guarantee that you will not have a stroke, cancer or any other illness. What I can say however, is that through exercise, proper eating, and a healthy lifestyle, you can dramatically reduce your chances of suffering age related diseases.

The aging process starts as soon as you are born and continues non-stop through out your life. Your decisions on your lifestyle will determine how fast or slow the aging process will progress.  You can begin today to take charge of your health and prevent or delay the onset of disability or chronic diseases.

Below are some of the most common ailments and diseases that I have researched. I found the common preventive measure associated to them all was EXERCISE!

Alzheimer’s -  Regular physical activity increases blood flow to the brain, providing nutrients necessary in helping the tissues of the brain to become more resistant to Alzheimer’s.  It has been noted that exercise increases the numbers of connections (synapses) among the millions of brain cells needed for normal mental function.  The brain needs to be stimulated through ongoing physical and intellectual changes to stimulate the formation of nerve connection.  This is done through exercise and learning.  As the saying goes, “use it or lose it.”

Heart Attack – Exercise protects the coronary arteries.  Simply walking or running can:

• lower your resting heart rate and blood pressure.
• reduce cholesterol and triglycerides.
• raise the good HDL and lower the bad LDL.
• decreases body fat and excesses weight which can put strain on the heart
• reduces stress and improves mood.

All of the above are some contributing factors of a heart attack.  So you can see that exercise decreases these risk factors.  There are other preventive steps that you can take to reduce your risk of a heart attack as well as exercise.  Please discuss these with your health care provider.

Arthritis/Osteoarthritis – Arthritis affects more and more people as they age due to a lifetime of wear and tear on the joints.  Three types of exercises that are specially recommended for this ailment are:

• Isometric exercise -  Exercise that contract the muscle without actually moving the joint.  Isometric exercises improve muscle strength which in turn help support the joint.  An example of an exercise would be to tight up or flexing the bicep with out actually moving or bending at the elbow.
• Isotonic Exercise – This involves joint and muscular movement.  Examples are walking, swimming, dancing, biking etc..  This type of exercise increases the blood flow to the joints and strengthens the muscle surrounding them.
• Weight bearing exercise also improves the swelling, fatigue and joint pain that often accompanies arthritis.

Constipation – Regular exercise prevents constipation by increasing the contractions of the intestine.

Osteoporosis – Weight bearing exercises are know to increase bone health and density, thus, reducing the risk of osteoporosis.

Insomnia – Not only will exercise reduce the stressors that keep you awake, it will regulate how your body temperature rises and falls.  Body temperature normally rises during the day and lowers at night.  But, for some insomniacs, there will be less of a temperature difference for them through out their day and evening.

To make this difference happen, someone with insomnia should exercise in the late afternoon to increase body temperature, allowing it to drop again when ready for bed.  People sleep better when their body temperature is lower.  NOTE:  You should exercise early enough in the day so that your body temperature can lower by bed time.  Do not exercise just before bed time.  Try 4-6 hours before going to bed.  A 20-30 minute exercise session should suffice.

Decreased Libido – While this is not a disease, it does affect many older men and women.  Men and women who exercise regularly, usually have a better and more active sex life.  Exercise increases blood flow to the pelvic area. Exercise also helps you feel better about yourself and your body.

Cancer

• Colon cancer – Moderate to vigorous exercise can help slow down the growth of colon cells.  A slower growth of these cells means a lower risk of cancer.  A study conducted by Dr. David Garabrant, showed that men who had sedentary jobs and lifestyles, had a 60% greater risk of colon cancer as compared to those men who led active, physical lifestyles.
• Breast, ovarian, uterus, vaginal  cancer – Studies done in 1985 and 1987, by Rose Frisch of Harvard, showed that women who were athletes in college had a much lower rate of cancer of the breast, ovaries, uterus and vagina, than those who were not athletes.  This showed the protective effects of exercise.

Colds - A Seattle study proved that moderate exercise can lower an older person’s risk of getting a cold.

Asthma – Exercise can decrease attacks and the need for medication in asthma sufferers.

Diabetes – By reducing body fat, physical activity can help prevent and control type 2 diabetes.  If an appropriate diet is combined with exercise, diabetics can dramatically reduce their condition by more than 45% over diet alone.

Back Pain – Regular exercise can help reduce back pain by increasing muscle strength and endurance and by improving posture and flexibility.

Psychological Illness – Just 10 minutes of exercise a day, can help physical and psychologically ill patients feel more alert and energetic.

The above mentioned ailments, diseases and conditions are just a few of the many that can be helped through exercise.

We all want to stop the aging clock.  Unfortunately that is not possible.  However, we can control how we will be able to live in our future.  What scares you the most about aging?

• Is it your appearance,
• is it the possibility of a life threatening disease
• an ailment that will make you rely on others to take care of you?

Why wait to find out?  Every one of these disorders, and many others, can be prevented or their progress slowed through exercise and proper eating and living habits.  Take action today for your future well-being tomorrow!

“We’ve yet to find a disease state where exercise isn’t helpful.”
Miriam Nelson, Ph.D.,  Tufts University

Please Note

I am not a doctor.  I am addressing these diseases and conditions from an exercise stand point.  While I am certified to teach others about physical fitness and their benefits, this information should not be used to replaced the advice of your health care provider.

There are other steps that can be done along with exercise to help reduce your chances of these diseases or ailments.  If you feel you are at risk or concerned about your health, please consult your doctor to discuss symptoms and preventive measures in greater detail.

If you currently have any of the above conditions, please consult your doctor before beginning any exercise program.

Exercise To Prevent Common Diseases of Aging

Many seniors I train have found out that it is never too late to begin an exercise program. No matter what your age, you can reap the results of better weight management, improved psychological effects, dramatically reduce the risk of many major diseases, and enhance your quality of life and independence.

Below are a few of the benefits that regular exercise can provide you even if you are just beginning regular fitness activity in your senior years.

Reduce risk of heart attack and stroke:

Physical activity, such as walking at a moderate intensity on most days of the week, has been proven beneficial in the treatment and prevention of heart disease. When engaging in physical activity, your body increases it’s production of HDL. HDL is a good cholesterol in your blood that is a protective mechanism against heart disease.

The American Heart Association reports that it is better for people with heart disease to stay active. A suggested exercise regime might be moderate cardiovascular or aerobic activity for 30 minutes, 5 times a week.

Improved Flexibility for seniors who exercise:

As the saying goes, if you don’t use it you lose it. The same goes with the flexibility and range of motion in your joints, tendons and limbs. Our muscles, joints and tendons are like rubber bands. They should be stretchy, flexible, and allow you to bend.

If your joints and muscles are stretched on a regular basis, they become more giving. If they go for long periods of not being stretched, they tighten up. And if it has been years since you have stretched, then you will more brittle, and things just snap!

If we have flexibility and range of motion on our side, then if we fall we have more give and stretch in out muscles and joints, allowing us to roll and bend with the fall instead of snapping, tearing or breaking a muscle, bone or tendon. Just think of how much easier it is to reach down and tie your shoes with the ability to bend and flex to reach our ankles or toes.

Hints for stretching:

• Stretch and reach beyond your normal daily movements, such as reaching above your head or bending forward, backward or sideways to pick something up.
• Never bounce in a stretch. Move into the stretch slowly and come out of the stretch slowly.
• Always keep your head up.
• To preserve your flexibility progress, try to stretch everyday you possibly can.

A suggested flexibility regime would be to begin with a moderate aerobic activity, such as walking for five to eight minutes and then go into your stretching routine. Stretch all major muscle groups, holding each stretch 10- 30 seconds.

Maintain Weight Level and Lessen Medication Dependency

In the past 20 yrs, disability rates have increased at least 50%, demonstrating America’s obesity epidemic. In a survey of 800,000 Americans done by California researchers, it was found that back pain and diabetes were the leading disablers.

Both of these conditions are frequently tied to excess body weight. Being overweight especially puts seniors at a higher risk of heart disease, high blood pressure, diabetes, cancer and orthopedic problems. Exercise helps lower blood pressure and cholesterol, aids in controlling blood sugar, helps alleviate pain, increases bone density, and aids weight reduction and maintenance.

This in turn, offers seniors the opportunity for reduced medication dependency and medical cost. As always, never alter your medication dosage without consulting your health-care provider first.

The suggested regime for decreasing medication dependency and weight maintenance? Exercise and watch your weight daily.

Silver Sneakers

I am currently teaching a Silver SneakersTM fitness program which is geared toward senior fitness. This is an excellent class that offers fitness advice, low intensity workouts and the opportunity to mingle with fellow Senior fitness advocates.

Silver SneakersTM is sponsored by many insurance companies who will cover the cost of your gym membership where the program is offered. Check with your insurance company to see if it is offered within your insurance program and get started today on a brand new healthier you!