Starting an Exercise Program a Benefit at Any Age
One of the best ways to ward off health problems as you age is the same as when you are young, health experts say - good old exercise.
"Most of the issues we look at as aging really are disuse," says Colin Milner, CEO of the International Council on Active Aging, an umbrella group of about 4,000 organizations that deal with aging populations. “We're meant to move.
"Exercising is the closest thing to a 'magic bullet,' to ensure longevity and a good quality of life," he says.
But try selling that to those 65 and older, most of whom are too sedentary for their own good, says Dr. James Blumenthal, a professor of medical psychology at Duke University Medical School.
Dr. James has conducted a number of studies that link exercise to a drop in depression and a reduced risk of a second heart attack.
"There is good evidence that older people respond just as well to exercise as younger people do, but most older people don't exercise," he says.
One reason could be health, acknowledges Milner, who notes that 85 percent of people over 65 have some health problem that could deter them from exercising. Another problem is that persons are often more focused on external anti-aging remedies than on staying fit.
"Of the $29 billion spent annually on anti-aging, most is spent on external things, like Botox and breast implants," Milner says. "None of this impacts inner health. The challenge is to help people realize that they should focus on prevention rather than perfection."
A growing number of organizations are starting to emphasize exercise to older adults. Milner reports that one of the Council's primary goals is to increase physical activity among older individuals.
Dr. Blumenthal says the medical community is paying increasing attention to the importance of exercise for older people, even the elderly.
"In the last 10 years, I've seen many more studies that reflect the benefits of exercise in reducing the risk of a wide range of medical disorders," Dr. Blumenthal notes, from heart disease to depression to the effect of gall bladder surgery.
Besides trimming the risk of assorted ailments, he adds, exercise has been shown to increase weight loss, and improve self-confidence and physical condition so the daily activities of living are much easier to perform.
Despite all this good news about how exercise can improve the lives of older individuals, the key is to motivate folks to get moving.
For persons inclined to exercise, Milner says, "The number one motivator for exercise is turning 50 itself, as people are interested in staying healthy."
For those less likely to be self-starters, Milner says their physicians can help.
"Fifty-two percent of doctors tell their patients to exercise, but only 14 percent actually prescribe it," he says. "The message should be that exercise is not an option. It should be done as part of your routine, like brushing teeth."
Another way to encourage exercise is to explain how exercise can keep people independent.
"The number one reason why older adults need assisted living is lack of leg strength - they can't get out of a chair, walk up stairs, or function on their own," Milner explains. So, if they start exercising - only 11 percent of older people do strength training - they will be much more likely to live independently, carry their groceries, and play with their grandchildren.
They will also save money. According to Milner, people 50 and older who get 90 minutes of physical activity a week could save $2,200 a year on medical bills, ranging from physicians visits to prescription drugs.
If a person is older and has fallen out of the exercise habit, the first move should be to contact a physician, Dr. Blumenthal says. The visit should include a stress test and a review of medications taken because certain ones can affect physical abilities. Beta blockers, for instance, slow down the heart rate, he says.
Once your physician has approved you for exercise, get moving. And, Dr. Blumenthal adds, "You don't have to train for a marathon."
"Modest exercise of 30 minutes a day every day is more important than the intensity," he notes.
Always consult your physician for more information.
|
Findings from the Lung Health Study show that intensive smoking cessation programs can significantly improve long-term survival among smokers, according to a study reported in the Annals of Internal Medicine.
Smoking is the single most avoidable cause of disease, disability, and death in the US.
According to the Centers for Disease Control and Prevention (CDC), approximately 22.5 percent of adults (46 million) and 26 percent of high school seniors smoke. Smoking contributes to more than 440,000 deaths per year.
Supported by the National Heart, Lung, and Blood Institute (NHLBI), the Lung Health Study is a landmark study that differs from many other studies of cigarette smoking in that it was a randomized, controlled clinical trial - considered the gold standard in determining cause and effect.
And, the size and duration of the study enabled it to more accurately measure the risks associated with smoking than other clinical trials.
The researchers followed nearly 5,900 middle-aged smokers who had mild to moderately abnormal lung function but were otherwise healthy when they enrolled in the study.
Participants were assigned to either a 10-week intensive smoking cessation program or to usual care (no intervention).
The intervention program included behavior modification and use of nicotine gum, with a continuing five-year maintenance program to minimize relapse.
After five years, approximately 22 percent of the participants in the smoking cessation program were sustained quitters, with nearly 90 percent of them continuing their success after 11 years.
About 5 percent of those who did not receive the intervention were sustained quitters after five years.
After an average of 14.5 years, the death rate among those in the smoking cessation program was about 15 percent lower compared to those who received usual care.
“This study shows the substantial impact smoking cessation programs can have on public health, even if small numbers of participants successfully quit,” says Dr. Gail Weinmann, director of the NHLBI Airway Biology and Disease Program.
Researchers also looked at data according to smoking habit regardless of whether participants were in the intervention or usual care groups.
At the end of the study they found that sustained quitters had nearly half the overall death rate of those who continued to smoke.
In particular, death rates of sustained quitters compared to smokers were nearly one-third lower for coronary heart disease and for cardiovascular disease, and less than half for lung cancer.
Always consult your physician for more information.
|
