AGING AND EXERCISE, THE FOUNTAIN OF YOUTH

Several myths and misconceptions about aging are commonly shared by Americans today. We generally consider aging synonymous with debilitating chronic illness; progressive aging will bring illness and fragility. We believe that when we are old and have chronic illness, exercise would make us weaker and hurt our already sore bodies. Some of us also believe that feeling depressed is a normal part of aging, and one should expect it to occur with advancing age. We do not believe that much can be done about this depression. So why bother with exercise? Why bother doing so much work to get in shape?

Sound familiar? These myths may ring true to some, but many studies of exercise in aging individuals have shown that they are false. Experts now report that physical exercise can prevent or reverse about half of the physical decline normally associated with aging. Much of what we consider changes of normal aging is really due to a lack of muscle use resulting in weakness of muscles and lack of body flexibility.

The National Institute of Aging has reviewed many studies on exercise and aging. The Institute has concluded that exercise actually improves overall health and function of the heart, lungs, and circulatory system. Exercise increases stamina and builds up muscle for everyday activities such as climbing stairs and walking to the store. An increase in stamina may help prevent falls and preserve independence. Regular exercise may prevent or delay many diseases such as diabetes, heart disease, stroke, colon cancer, and many others; it may help control blood pressure and reduce symptoms of anxiety and depression. Routine physical activity may help elderly persons feel better and have an improved sense of well-being. An exercising person is more resilient to the many stresses in life, whether physical or emotional.

If regular exercise does so much to improve health, why don't more elderly people exercise regularly? The resistance to exercise goes back to our progressively sedentary lifestyle and our beliefs about aging and physical activity. Many of us have never exercised regularly and cannot even imagine that a person could start to exercise at the age of 70 or even older. There are many examples of elderly men and women starting to exercise at advanced ages and many of them discover new strength, vigor, enthusiasm and a new a new outlook on life. Exercise is refreshing and renewing; this is a common experience among people who do it regularly. Once exercising regularly many elderly people feel that it "has turned their life around."

The hard part is just getting started. You need to make time for exercise and plan for it. Exercise needs to be high on your list of "things to do"; otherwise you won't do it often enough to enjoy its benefits. Exercising need not be expensive; for example no equipment is required for walking, stretching or dancing. You will find that it gets much easier to start on your daily exercise as you go along. It's not necessary to exercise for hours at a time to reap the benefits, but you need to do it regularly. When you're pressed for time, just exercise for a brief period, e.g. five minutes or whatever you can allow for.

Here are a few practical tips to start you on the path to health through exercise.

• Choose an activity you enjoy: walking, stretching, swimming, dancing, biking, etc. Any activity you enjoy is fair game.
• Exercise with someone else; it will become a social event in your life.
• Begin small and increase the duration and the vigor of exercise only gradually.
• Listen to your body and push only gently.
• Slow down when your muscles or joints ache. The body needs time to adjust to exercise.
• Don't forget to take a day off as well.
• Make it convenient; physical activity should become part of your daily life.
• Above all, keep it fun.

Just about anyone can participate in light exercise. If you have chronic disease or develop shortness of breath, chest pain, worsening joint swelling or other new symptoms with light exercise, consult your doctor before you continue exercising.

If you want to progress to moderate or vigorous exercise (causing moderate to heavy breathing) consult your doctor first, especially if you are older than 50. You want to be sure your body can tolerate this level of exercise.

Additional information is available from the resources listed below.

Local Resources for Exercise:
YMCA, YWCA, Local Shopping Malls for Walking Groups, Local Hospitals, Neighborhood Community Centers, Centers for Seniors.

Resources on the Web:
www.nih.gov/health/exercise/
Exercise and Your Heart, A Guide to Physical Activity.

www.nih.gov/nia/health/pubs/nasa-exercise/
An excellent guide to exercise from the National Institute of Aging. Provides specific examples of exercises to do.

www.aoa.gov/naic/notes/exerciseandfitness.html
A resource list of organizations involved in exercise.

Dr. Georg Emlein, MD, FACC is affiliated with the Sacramento Heart Center. For more information about the Sacramento Heart Center, call (916) 830-2080 and request information be mailed to you. Please address your cardiology-related questions to "Ask the Cardiologist", 500 University Avenue, Sacramento, CA 95825. Selected questions will be answered in future articles.