Surprising Facts About Exercise As We Age
Marsha • Activities, Exercise, Seniors • April 23, 2020
Short notes on health, aging, and prevention.
No noise. No selling. Ever.
Many studies show that as we age, we often reduce our exercise routine. Our regular activities tend to slow down. Our bones tend to become thinner, and therefore, more susceptible to fractures. We begin to have problems with our balance and flexibility, which can cause falls. We begin to become the proverbial couch potato.
We Have Another Choice
It may be that we need more exercise after 60 rather than less. Our regular activities after that age tend to slow down. Cardio exercise makes you healthier as you age. Even working out after surgery may improve both your healing ability, energy, and morale. Make a plan and follow it. Of course, you should get your doctor’s approval of your plan.
The American Heart Association sponsored various studies that demonstrate older adults can live longer, healthier lives by increasing physical activity. Productive exercise does not have to be strenuous.
The key is to find a way to move more in pleasurable activities, which is extremely important for all people. This type of movement is especially true for older people who have more risk factors for cardiovascular diseases.
Experts insist that physical activities such as brisk walking can help manage high blood pressure and high cholesterol, improve glucose control among many benefits.
Higher Levels of Activity are Associated With a Lower Risk of Death From Any Cause
Are you 69 or older? Studies show that you are less likely to die for any reason if you exercise for 150 minutes per week. It does not matter if it is light or strenuous exercise.
Do you spend 30 minutes of light exercising (household chores or casual walking)? You have helped reduce your risk of dying from any cause. Being inactive for an additional 30 minutes each day increases the same risk. Think about that.
Therefore, promoting light-intensity physical activity and reducing sedentary time may be the more practical alternative among older adults.
They studied about 1,300 men and women, age 69, on average, wearing a measurement device from 2011 to 2014. Participants wore the device at least 10 hours a day for at least four days per week.
Note the large sample size and the equipment used. It is just one study of one race. Still, it is a major study by a recognized group supported by the National Institute of Health.
Power of Counting Your Steps
More facts. Are you a woman who walks 2,100 to 4,500 steps daily? Did you know that you reduced your risk of dying from a heart attack or other heart issues by up to 38%? That compares to less walking.
A group of women, age 79, walked more than 4,500 steps. Their risk of dying was 48% less than other non-walking women.
These studies took other risk factors into account. It did not matter how far you walked.
Popular belief says that you need at least 10,000 steps a day. Read the above facts. Taking even a few more steps daily helps. Being up and about rather than just sitting, is supportive of your heart.
Is this study valid? It involved 6,000 women with an average age of 79. They wore a measuring device to measure physical activity for seven days in a row. The study followed participants for up to seven years.
The study excluded men, and 50% of those involved were non-white. The American Heart Association provided it. The study excluded men, and 50% of those involved were non-white.
