People in their 60s, 70s and beyond often avoid starting an exercise program because they are afraid they will hurt themselves – but according to the latest research it's never too late to get fit. Researchers in the United States say the benefits of a healthy, active lifestyle that includes regular exercise last well into old age. They went on to say that 70-year-olds who take regular exercise, eat well, and do not smoke greatly increase their chance of living until 90.
The researchers say the key to enjoying longevity is down to the individual and looking after one's health and exercising regularly is three times more important than a person's genes when it comes to leading an active life well into your 90s. They believe that longevity is at the most only influenced to the tune of 30% by our genes and after that it is lifestyle factors that determine a long life.
Almost anyone is capable to do some kind of exercise and reap the benefits, which in the immediate-term include relaxation, stress and anxiety reduction, and enhanced mood. Long-term benefits of exercise, in addition to weight loss, are increased strength and balance, and improvement in chronic ailments, including improved mental health, a sense of belonging, increased life span and overall quality of life.
"There is really only one or two percent of the population that cannot exercise in some capacity to improve well being," Miller, a PhD candidate at Walden University, Minneapolis, Minnesota, said. "Most just need guidance on what type of exercise they really need to do."
Miller suggests that elderly people talk to their doctor first and work with a qualified trainer, at least initially. A visit to your doctor is wise for anyone beginning an exercise program, but it's crucial for the older adults or others who have been inactive because of health problems. In addition to the obvious – checking your heart and lungs – your doctor can help determine if your regimen needs to consider other medical conditions, and the drugs you take for them.
"People can sometimes control conditions such as diabetes and high blood pressure with
weight loss and exercise so they don't need to continue their medications," says William A. Banks, MD, professor of geriatrics at Saint Louis University School of Medicine. It's important to let your doctor know about your new exercise program in case your medication doses need to be changed.
Having someone to exercise with is also a good idea. Although there is no evidence that people are fitter when they exercise with others, they are more likely to stick to an exercise program, or anything else, with the buddy system. "We're always better in the company of others," says Banks.
Another benefit to group activities: organized exercise programs, like those available for low or no cost at the YMCA or local hospitals, often include professional guidance – especially useful for those with conditions such as obesity, diabetes, and arthritis. There are exercise therapists or physiologists who can expertly guide you to the proper way to increase your endurance and intensity without risking injury or fatigue.
"For older people once they start exercising they just get going. Being matured they understand the benefits of exercise, well. They are more likely to stick with it than any other age demographic. It's just getting them started," Miller observed.
As a person's confidence that he or she can do a specific task decreases with age, Miller suggests building on what they've done in the past. For example, a former basketball player could start by shooting some hoops; a former athlete could take up walking; a former dancer could practice leg lifts.
"Doing what you've done in the past at a younger age is a great way to build confidence and motivation," said Miller. "Realizing that "my body can still do this, I can be active, is a big motivating factor for many."
Thus, it’s so critically important for older adults to know that it is never too late to improve their health and fitness level.
