Exercise is important to long life

As we age we sometimes forget that we need to keep active at all ages for our health. The following article by Terry Sutherland, called Exercise is good health at any age was posted on August 17th, and contains good advice. Her article was posted at the SturgisJournal.com

A sedentary lifestyle is now recognized as a leading preventable cause of death.

Participation in a regular exercise program is vital to maintaining good health. Many people do not understand the importance of making exercise an integral part of their health routine. It should become a way of life.

In fact, according to the American Heart Association and the U.S. government's guidelines on physical activity, a sedentary lifestyle is one of the leading preventable causes of death. There is strong evidence that participation in regular exercise improves cardio respiratory and muscle fitness, bone health and cardiovascular and metabolic health biomarkers.

Regular exercise also improves body composition in children and adolescents. There is evidence that suggests adults and seniors who exercise can lower the risk of early death, coronary heart disease, stroke, high blood pressure, elevated lipid profiles, type 2 diabetes and colon and breast cancers.
This same evidence suggests regular exercise will help prevent falls, reduce depression and improve cognitive function in older adults. There is moderate evidence that regular exercise lowers the risk of hip fractures, lung cancer, endometrial cancer and improves bone density and sleep quality.
For children and adolescents, the recommendation is to participate in at least 60 minutes of moderate to vigorous exercise daily, with at least three days per week being vigorous exercise

Moderate exercise is exercise that elevates the heart rate and makes breathing increase, like when taking a brisk walk. Vigorous exercise is when breathing is rapid and there is a noticeable increase in heart rate, like in running or jogging.

For adults age 18 and older, 20 minutes of vigorous, intense exercise or 30 minutes of moderate-intensity physical activity at least three to five days per week are recommended in order to promote and maintain health. Muscle strengthening should be performed three days per week and should include weight-bearing activities.

For older adults who are unable to exercise because of chronic conditions, the recommendation is to be as active as possible for at least 150 minutes per week.

Determine the level of activity that relates to your fitness level. Include exercises that maintain or improve balance. Have a good understanding how the chronic condition affects your ability to exercise. For example, a 70-year-old woman with osteoarthritis of the knee who uses a cane to get around should walk with her cane in a safe environment where there is even terrain free of obstacles.
For a sedentary person, it is often beneficial to start with just a few minutes of activity and gradually build up to the recommended amount of time. Or split the activities up into multiple smaller segments throughout the day.
The following tips can be helpful to make the most of your exercise program:

• Be consistent.Make exercise part of your daily routine, just like bushing your teeth or eating a meal.
• Set realistic goals. For example, set a goal of building your walks from 15 to 30 minutes per day. Use a pedometer to count your steps or distance, and try increasing by 10 percent per week.
• Use the buddy system.It is always more fun to exercise with a friend or relative and to motivate each other.
• Find a plan that fits your lifestyle.You do not have to join a gym to meet your exercise needs. Many exercises can be done at home without equipment, such as squats, lunges and wall push-ups.
• Find a physical activity that you enjoy.You will be more successful. Some examples include running, jogging, dancing, swimming, biking and walking.

As obesity rates in children and adults continue to increase and diabetes becomes more prevalent, a lifestyle that includes regular physical activity is necessary for people of all ages.

The most important message is to avoid inactivity. Understand that some exercise is better than none at all. It is a prescription for good health and prevents many health problems.

So, now is the time. Make it part of your day. Walk to your car, take the stairs to the office or take a walk at lunchtime. Whenever starting an exercise program, seek approval from your doctor, or see a physical therapist who can get you started on the road to optimal health.

Physical Therapist Terry Sutherland is the assistant site manager at Spaulding Outpatient Center Framingham. She is a graduate of Boston University.