Lower overall mortality. Benefits were greatest among the most active persons but were also evident for individuals who reported only moderate activity.
Lower risk of coronary heart disease. The cardiac risk of being inactive is comparable to the risk from smoking cigarettes.
Lower risk of colon cancer.
Lower risk of diabetes.
Lower risk of developing high blood pressure. Exercise also lowers blood pressure in individuals who have hypertension.
Lower risk of obesity.
Improved mood and relief of symptoms of depression.
Improved quality of life and improved functioning.
Improved function in persons with arthritis.
Lower risk of falls and injury.
Lower risk of breast cancer.
Prevention of bone loss and fracture after the menopause.
Lower risk of developing depression.
Improved quality of sleep.
>
Exercise for life
No matter what shape you are in now, there are activities you can do to improve you health
For many adults, growing older seems to involve an inevitable loss of strength, energy, and fitness. But it need not be so. The frail health and loss of function we associate with aging, such as difficulty walking long distances, climbing stairs, or carrying groceries, is in large part due to physical inactivity.
When it comes to physical fitness, the old adage applies: "Use it or lose it." Yet with physical activity and aging, there is lots of good news:
First, it's never too late to become physically active. No one is too old to enjoy the benefits of regular physical activity. In fact, older people have more to gain than younger people by becoming more active. Older people are at higher risk for the health problems that being active can prevent. In addition, physical activity can be an important part of managing problems that might already be present, such as diabetes, high blood pressure, or elevated cholesterol.
Finally, physical activity can improve the ability to function well and remain independent in spite of health problems. Few factors contribute as much to successful aging as having a physically active lifestyle.
Second, investing a small amount of time in becoming more active can produce big dividends in better health. We need not spend hours a day in vigorous activity to obtain health benefits. Significant health benefits can be obtained by including a moderate amount of physical activity on most, if not all, days of the week. Spending at least 30 minutes in moderate activity, such as a brisk walk or raking leaves, on all or most days of the week has remarkable health benefits for older adults.
Third, research has identified a number of key strategies for what we can do, as individuals and in our communities, to help older people become more active. Although the reasons that older people aren't more active are varied, the solutions for helping them stay active are within our grasp.
Importance. Millions of people, most of them older adults, suffer from chronic illnesses that can be prevented or improved through regular physical activity. In a 1993 study, 14% of all deaths in the United States were attributed to insufficient activity and inadequate nutrition.
Lack of physical activity is an important contributor to many of the most important chronic diseases for older people, including heart disease, diabetes, colon cancer and high blood pressure. Lack of physical activity, along with poor nutrition, is a major contributor to the growing epidemic of obesity.
Few older adults achieve the minimum recommended 30 or more minutes of moderate physical activity on 5 or more days per week. Research studies have suggested that muscle-strengthening exercises may protect against the decline in bone mass experienced by post-menopausal women and protect against falls.
Incorporating activity into normal daily routines (for example, walking or bicycling rather than driving) is one of the most effective strategies for becoming more active.
Health Benefits of Regular Physical Activity. Regular physical activity has beneficial effects on most (if not all) organ systems, and consequently it prevents a broad range of health problems and diseases. Physical activity in older persons produces a variety of health benefits.
Although the benefits of physical activity increase with more frequent or more intense activity, substantial benefits are evident even for those who report only moderate levels of activity, (i.e. washing a car for 60 minutes, raking leaves for 30 minutes, or brisk walking or swimming for 20 minutes.)
All of the benefits of physical activity are especially important for older men and women since they are more likely to develop chronic diseases and are more likely to have conditions such as arthritis that can affect their physical function.
The components of physical fitness
What does it mean to be physically "fit?" Physical fitness is defined as "a set of attributes that people have or achieve relating to the ability to perform physical activity."
It’s more than being able to run a long distance or lift a lot of weight at the gym. Being fit is not defined only by what activities you do, how long you do it, or at what level of intensity.
While these are important measures of fitness, they only address single areas. Overall fitness is made up of five main component, all of which must be accessed together. The five components are: cardiorespiratory endurance, muscular strength, muscular endurance, body composition and flexibility.
What is cardiorespiratory endurance (cardiorespiratory fitness)? Cardiorespiratory endurance is the ability of the body's circulatory and respiratory systems to supply fuel during sustained physical activity.
To improve your cardiorespiratory endurance, try activities that keep your heart rate elevated at a safe level for a sustained length of time such as walking, swimming, or bicycling.
The activity you choose does not have to be strenuous to improve your cardiorespiratory endurance. Start slowly with an activity you enjoy, and gradually increase the intensity.
What is muscular strength? Muscular strength is the ability of the muscle to exert force during an activity. The key to making your muscles stronger is working them against resistance, whether that be from weights or gravity. If you want to gain muscle strength, try exercises such as lifting weights or rapidly taking the stairs.
What is muscular endurance? Muscular endurance is the ability of the muscle to continue to perform without fatigue. To improve your muscle endurance, try cardiorespiratory activities such as walking, jogging, or bicycling, or dancing.
What is body composition? Body composition refers to the relative amount of muscle, fat, bone, and other vital parts of the body. A person's total body weight may not change over time. But the bathroom scale does not assess how much of that body weight is fat and how much is lean mass (muscle, bone, tendons, and ligaments). Body composition is important for health and managing your weight!
What is flexibility? Flexibility is the range of motion around a joint. Good flexibility in the joints can help prevent injuries through all stages of life. If you want to improve your flexibility, try activities that lengthen the muscles such as swimming or a basic stretching program.
There are 1440 minutes in every day... Schedule 30 of them for physical activity
Adults need recess too! With a little creativity and planning, even the person with the busiest schedule can make room for physical activity. For many folks, before or after work or meals is often an available time to cycle, walk, or play. Think about your weekly or daily schedule and look for opportunities to be more active.
Use a sensible approach and start slowly.
Begin by choosing moderate-intensity activities you enjoy the most. By choosing enjoyable activities you'll be more likely to stick with them.
Gradually build up the time spent doing the activity by adding a few minutes every few days or so until you can comfortably perform a minimum recommended amount of activity (30 minutes per day).
As the minimum amount becomes easier, gradually increase either the length of time performing an activity or increase the intensity of the activity, or both.
Vary your activities, both for interest and to broaden the range of benefits.
- Explore new physical activities.
- Reward and acknowledge your efforts.
- Do gardening or home repair activities.
- Exercise while watching TV
- Dance to music.
- Keep a pair of comfortable walking or running shoes in your car and office. You'll be ready for activity wherever you go!
- Every little bit helps. Consider the following suggestions
- Park the car farther away from your destination.
- Get on or off the bus several blocks away.
- Take the stairs instead of the elevator.
- Play with children or pets. Everybody wins.
- Take fitness breaks-walking or doing desk exercises-instead of taking cigarette or coffee breaks.
- Make a Saturday morning walk a group habit.
