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Today's older Americans take part in aerobic and weight
training programs in record numbers. Should seniors be concerned
about the benefits of exercise in later life? Absolutely, say
researchers from the Cooper Aerobics Institute in Dallas, Texas.
Here's why.
As our bodies age, we lose muscle tissue. This affects our
strength and, in turn, our ability to get around and live
independently.
With less strength, we find it more difficult to walk, which
increases our risk for falls that can result in injury. This is
especially important given the statistics on hip fractures. Of
the 215,000 people who suffer hip fractures each year, half over
age 65 die within the first year.
Why? Because once we lose mobility, we become more
susceptible to secondary illnesses, such as respiratory disease.
This makes recovery even more difficult. Of the hip fracture
patients who do survive after a year, only half will ever be able
to walk without assistance.
Studies bear out the benefits of weight training programs
for the very old and frail, the population most at risk for hip
fractures and institutionalization. While exercise alone may not
increase longevity, it can reduce the negative effects of chronic
disease in later life.
Researchers at the USDA Human Nutrition Research Center at
Tufts University have identified the following factors, or
"biomarkers of aging," that have a direct bearing on the aging
process. All of them can be affected or improved by regular
physical activity.
- Muscle mass and strength: From age 20 to 70, our bodies lose
approximately 30 percent of muscle tissue, or lean body mass, as
a result of normal aging. This loss can affect our ability to
contract muscles with enough force to accomplish routine tasks.
Even climbing stairs or lifting groceries can be difficult. The
good news is the remaining muscle tissue can be built up through
continuous exercise, thus increasing strength. Increased strength
results in enhanced vigor and stamina throughout life.
- Basal metabolic rate and body fat percentage: Metabolism is
the rate at which our bodies burn calories while at rest. At age
20, this rate starts to decrease by 2 percent every 10 years. To
avoid obesity in later life, we need 100 fewer calories a day
with each passing decade. Obesity increases our odds for chronic
diseases, such as hypertension, heart disease and certain types
of cancer. Regular exercise increases metabolism, allowing our
bodies to burn more calories.
- Aerobic capacity and blood-sugar tolerance: Continuous
aerobic exercise enhances our bodies' ability to move oxygen into
muscles. A fit cardiovascular system means our hearts don't have
to work as hard to do this. A well-running cardiovascular system,
coupled with acceptable body fat levels, makes it easier for the
pancreas to produce satisfactory insulin levels. Regular exercise
can help maintain normal blood-sugar levels and, in some cases,
even lower high blood sugar.
- Cholesterol, HDL and LDL rates: We need high levels of HDL,
or "good" cholesterol, and low levels of LDL, the "bad"
cholesterol. In the correct ratio, both help reduce heart
disease. Research has shown this balance can be achieved through
diet and exercise.
- Blood pressure: People who exercise regularly have 34
percent less risk of developing hypertension, a precursor of
heart disease and stroke.
- Bone density: As we age, we lose bone mineral content. In
women, there is a rapid decline in bone mineral after menopause,
resulting in osteoporosis, or brittle bones. Weight-bearing
exercises, those which exert gravity on the bone such as walking
or running, help bones maintain mineral content. This lowers the
risk of bone fracture.
- Temperature regulation: The incidence of dehydration and
heat exhaustion increases with age. Exercise stimulates the
thirst sensation and increases water in the blood, which improves
our ability to sweat and cool ourselves when it's hot.
While exercise may not be the "Fountain of Youth," studies
do point to its importance to many aspects of well-being in later
life. Regular physical activity can increase both vigor and stamina. This helps preserve our ability to live
independently, with enhanced quality of life over a longer period
of time.
Dr. Robert Butler, noted geriatric psychiatrist says, "If
exercise could be wrapped into a pill, it would be the most
heavily prescribed medication!" By all accounts, any age is the
right age to start exercising!
For more information, contact your local
Colorado State University Extension office.
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