Sports and Fitness for Life

“Exercise is the closest thing we have to an anti-aging pill”

Purports Dr. Alexander Leaf, Professor Emeritus of the Harvard Medical School

The benefits of sports and fitness have long been known.

Making sports and fitness an integral part of our lifestyle is more essential than ever. Though we Boomers hate to admit it, we are aging and between dealing with aging parents and the unexpected insecurity of how we will fund our own old age, we are under more stress than ever. Exercise strengthens the heart and lungs, increases circulation, reduces body fat, relieves stress and depression, keeps bones strong and lowers blood pressure. Lack of exercise is the leading cause of aging problems such as slowing down, declining muscle strength and fatigue.

New evidence indicates exercise can actually reverse the aging process. A study reported in Newsweek magazine (May 22, 2007), on the effect of six months of strength training in volunteers sixty five and older, showed dramatic changes at the cellular level. Simon Melov, Director of Genomics at Buck Institute and co-author of the study reports, “The genetic fingerprint was reversed … enough to say their genetic profile was more like that of young people than old people.”

Many Boomers have practiced in sports and fitness for years and plan to continue exercising throughout their lives. Swimming, skiing, and Tai-Chi are just a few of the many lifetime sports that are enjoyed by older adults. But even if you have been a dedicated couch potato, you can begin reaping the benefits of exercise now. In fact, those who show the greatest health gains are the ones who have been the most sedentary.

It isn’t necessary to be a marathon runner to achieve results. Even moderate exercise can substantially improve your health. Experts now believe the equivalent of a few brisk walks a week will improve your odds of living a longer healthy life.

Studies show that activities of any kind, including useful activities such as cleaning the house, mowing the lawn, or working in the garden enhance longevity. Making sports and fitness a part of our lifestyle is more important now, than ever before if we wish to remain healthy and active.

Staying fit need not be a chore. It can be a great deal of fun. The best exercise for you is one you enjoy. If you like doing it, you’ll be more likely to remain consistent. The pleasure it provides will enhance the benefits by improving your mental state as well. Set aside a time of day when you feel most like exercising and stick with it. You want to make your exercise a habit you’ll miss if you don’t get to it.

Most people can exercise safely without fear of health risks if they begin gradually. It is advisable to consult a doctor before starting any sports and fitness routine, especially if you are over sixty and have a health problem, disability or are taking medications. Go slowly at first. It takes time to develop muscle strength, endurance and flexibility. Pushing your body too far too soon can only cause injury. Start with a five to ten minute session a few times a week. Gradually increase to fifteen or thirty minutes three to four times a week.

Pay attention to your body. If it hurts, it’s time to stop. Exercise should leave you invigorated or pleasantly fatigued. If you feel totally depleted, you’ve done too much. During vigorous exercise your heart rate will quicken, you’ll breathe heavier and you may experience mild sweating and muscle soreness. These are all normal reactions. However, if you experience any unusual symptoms, such as shortness of breath, chest discomfort, blueness of lips or fingers, dizziness or nausea, stop exercising and consult a physician.

Warming up before and cooling down at the end of your routine prevents injuries. Your warm-up can consist of five to ten minutes of light calisthenics, jogging in place or walking briskly to get your circulation going. Include some stretching exercises to enhance flexibility. At the end of your session allow a few minutes to cool down so your muscles can recuperate gradually. You can cool down by doing the same activity but at a slower pace.

There are many outlets for sports and fitness activities right in your own community. Local gyms, universities, hospitals, parks and YMCA’s offer facilities, classes and training. But it is not necessary to join a health club or purchase expensive equipment to keep fit. It can be as simple as taking a walk.

Walking is considered one of the best overall exercises because it improves circulation, strengthens leg muscles and provides a good cardiovascular workout without a lot of stress on the body. Though it may seem tame in comparison to other sports, a brisk walk of twenty to thirty minutes three to four times a week is sufficient exercise to maintain health. It is much less stressful on the big muscles, tendons and joints than jogging, aerobics or racket sports. Besides, you can walk anywhere any time and no special equipment or lessons are necessary.

You won’t just feel good after walking you feel good while walking. You can listen to music, or just enjoy your surroundings and let your mind wander as it will. Walking can put you in a state of mind where solutions to things that have eluded you pop into your head. Albert Einstein discovered the theory of relativity while walking on a hillside.