Never Too Old!
Author: Louise Roach
At age 47, Martina Navratilova returned to Wimbledon
and represented the United States in the 2004 Athens Olympics.
In September, seventy-three year old Ed Whitlock shattered
his own world age class marathon record by completing a marathon in under
3 hours. Ed is the first 70+ human in history to attain this goal and
he has done it twice!
September 26th was Jack LaLanne’s birthday. The
Godfather of Fitness turned 90! Still sporting his trademark jumpsuit,
LaLanne is trim and strong. He’s living proof that diet and exercise
are the keys to a long, healthy life.
Why is exercise so important as we age? After 50, we
begin to loose muscle mass at the rate of 6 percent every decade (about
5 pounds) and we gain 15 pounds of fat every ten years to replace it.
Less muscle and more fat stores in the body, combined with inactivity
and poor diet, can contribute to a wide array of degenerative conditions
and disabilities, among them: osteoporosis, heart disease, diabetes, high
blood pressure, and osteoarthritis. Researchers speculate that Alzheimer’s
disease and certain cancers can also be linked to a lack of activity as
we age.
The Stanford University Medical Center has conducted several long-term
studies on active individuals over 50, particularly runners. They found
that runners had a lower death rate and dramatically less disabilities
compared to non-runners. They observed that running regularly was associated
with an increase of HDL (good) cholesterol, plus a positive effect on
muscle mass, as well as heart and lung health.
Other studies have concluded that regular exercise increases
bone strength, controls weight gain, and keeps diabetes in check. Active
seniors are better able to take care of themselves, perform common household
tasks, and remain mentally sharp.
5 Parts of a Healthy-Aging Workout: 1. Endurance Exercise:
running, brisk walking, biking, aerobics, tennis, (a minimum recommendation
of 25-30 minutes a day) 2. Strength Training Exercise: weight lifting,
uphill training (walking, running, hiking up an incline). 3. Stretching
Exercise: pre- and after workout stretches retain flexibility. Try yoga
and pilates. 4. Balance Exercise: use a balance ball for core exercises
or stand on one foot without support. 5. Meditative Exercise: reduce stress
with yoga and tai chi.
5 Keys to Exercise Success: 1. Dream big and set realistic
goals. If you’re not use to exercise don't try to run a marathon
right away. Create a step-by-step plan to increase your stamina, strength
and stability. Too much, too soon can end up causing injuries. Gradually
work up to your dream achievement, such as participating in the Senior
Olympics or climbing Pikes Peak. 2.
Exercise daily. Create your own special time for exercise every day. Whether
it’s a morning jog through the neighborhood, a mid-day walk with
the dog or an afternoon swim at your local gym, daily exercise is much
more effective at reaping healthy benefits than the “weekend warrior”
approach. Exports recommend 25-30 minutes of moderate to strenuous exercise
every day just to maintain your current weight. If you are trying to loose
weight, extend your workout time to 60 minutes. 3. Be aware of your body.
If you feel soreness or a slight achy feeling in your muscles, that’s
OK. Your body is responding to a good workout. Use ice therapy to ease
small aches and pains, and to reduce inflammation. A few 20-minute sessions
with a cold pack and you should be ready for your next daily workout.
Never use heat on stressed or strained muscles, as it will increase pain
and swelling, slowing recovery time. Heat is appropriate to relax tight
muscles. If you experience serious problems such as extreme pain, fainting,
numbness in arms or legs, or chest pain, seek medical attention immediately.
4. Stay well hydrated. Always a consideration for any athlete, dehydration
can pose a serious problem in older athletes as aging bodies contain less
body water. Sweating and exposure to heat can easily deplete the body
of fluids. Drink plenty of liquids before, during and after your workout.
5. Be a health leader! Encourage others through example and participation.
Be positive and motivated. An enthusiastic attitude is contagious! It
will also keep you going running through puddles on a rainy day; surviving
aching legs on a downhill descent; or arriving at the finish line of your
first race!
Keep in mind the words of 90-year old Jack LaLanne, “I
work at living, not dying”.
Disclaimer: This information is not intended as a substitute
for professional medical treatment or consultation. Always consult with
your physician in the event of a serious injury.
About the author: Louise Roach is the editor of on-line
health and fitness newsletter, NewsFlash*SnowPack, http://home.netcom.com/~newsflash/
She has been instrumental in the development of SnowPack, a patented cold
therapy that exhibits the same qualities as ice. Louise is 47 years old,
an avid hiker, exercise enthusiast and recent running convert. For more
information visit: http://www.snowpackusa.com
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