STAYING STRONG at Any Age.You stretch. You walk. And you're eating right. But are you missing out on an important part of a healthier lifestyle? You can defy it or denounce de·nounce tr.v. de·nounced, de·nounc·ing, de·nounc·es 1. To condemn openly as being evil or reprehensible. See Synonyms at criticize. 2. To accuse formally. 3. it; yet no matter how hard you try, you cannot avoid the inevitable truth: we all will grow old. While past generations more readily accepted the steady decline of physical and mental functioning many still associate with aging, studies reveal that baby boomers See generation X. , ages 37 to 55, will resist the label "senior" and continue to place a high value on being active and staying young. A recent USA Today USA Today National U.S. daily general-interest newspaper, the first of its kind. Launched in 1982 by Allen Neuharth, head of the Gannett newspaper chain, it reached a circulation of one million within a year and surpassed two million in the 1990s. poll reported that retirement is not in the plan for 75 percent of aging baby boomers, as they would choose to continue to work full-or part-time. Yet if statistics ring true, America is in trouble as boomers hit their fifties. New data reveals that nearly four out of five adults in America get almost no exercise at all, even though exercise is an important key to feeling great and staying healthy. No matter what your age, exercise is vital to reduce the effects of stress on the body and mind, improve erratic sleep symptoms, restore fitness to stiff, inflexible bodies, and prevent many chronic diseases that are associated with growing older. ENHANCED EMOTIONAL STATE Not only is exercise a key factor in aerobic fitness aerobic fitness Clinical medicine A value obtained from exercise testing, which is expressed as either VO 2 peak–O2 consumption at peak exercise, or Wpeak , it is also important for revitalizing re·vi·tal·ize tr.v. re·vi·tal·ized, re·vi·tal·iz·ing, re·vi·tal·iz·es To impart new life or vigor to: plans to revitalize inner-city neighborhoods; tried to revitalize a flagging economy. the neurochemical neu·ro·chem·is·try n. The study of the chemical composition and processes of the nervous system and the effects of chemicals on it. neu balance of the body that affects our emotional state. Research shows that regular exercise reduces symptoms of moderate depression and enhances psychological fitness. Exercise can even produce changes in certain chemical levels in the body, which can have an effect on the psychological state. Endorphins endorphins (ĕndôr`fĭnz), neurotransmitters found in the brain that have pain-relieving properties similar to morphine. There are three major types of endorphins: beta endorpins, found primarily in the pituitary gland; and enkephalins and are hormones in the brain associated with a happy, positive feeling. A low level of endorphins is associated with depression. During exercise, plasma levels of this substance increase and may help to alleviate symptoms of depression. A recent National Health and Nutrition examination survey found that physically active people were half as likely to be depressed a decade later as those who were inactive. Interestingly, there might not be a definite link between exercise intensity and mood. In fact, new evidence shows that even regular exercisers who are not in shape and do a light or moderate workout receive the same long-term stress reduction as those who are aerobically fit. This is good news for those of us who are not marathon runners! IMMUNE SYSTEM immune system Cells, cell products, organs, and structures of the body involved in the detection and destruction of foreign invaders, such as bacteria, viruses, and cancer cells. Immunity is based on the system's ability to launch a defense against such invaders. BOOST Regular exercise appears to have the advantage of to have a personal knowledge of one who does not have a reciprocal knowledge. - Clarendon. See also: Advantage jump-starting the immune system, thus helping to reduce the number of colds and flu. One reason for this may be the increase in activity of lymphocytes Lymphocytes Small white blood cells that bear the major responsibility for carrying out the activities of the immune system; they number about 1 trillion. , called killer cells kill·er cell n. A large differentiated T cell that attacks and lyses target cells bearing specific antigens. Also called cytotoxic T cell, killer T cell, null cell. , from regular exercise and also an increase in immunoglobulin immunoglobulin: see antibody; immunity; immunology. Immunoglobulin Any of the glycoproteins in the blood serum that are induced in response to invasion by foreign antigens and that protect the host by eradicating pathogens. found in the blood. Increases from 50 to 300 percent have been reported. Watch your workouts, though. A recent study revealed that when workouts become stressful or excessive, the body produces increased amounts of cortisol cortisol (kôr`tĭsôl') or hydrocortisone, steroid hormone that in humans is the major circulating hormone of the cortex, or outer layer, of the adrenal gland. (the stress hormone Stress hormones such as cortisol and norepinephrine are released at periods of high stress. The hormone regulating system is known as the endocrine system. Cortisol is believed to affect the metabolic system and norepinephrine is believed to play a role in ADHD ), which can inhibit the ability of certain immune cells to work properly. Some research has found that endurance athletes are at increased risk for upper respiratory tract infections upper respiratory tract infection URI Infectious disease A nonspecific term used to describe acute infections involving the nose, paranasal sinuses, pharynx, and larynx, the prototypic URI is the common cold; flu/influenza is a systemic illness involving the URT during periods of prolonged training, especially the one- to nine-hour period following heavy training or exercise such as marathons. GETTING STARTED OK. Reality tells us that we cannot turn back the clock. Nevertheless, studies reveal that men and women of all ages can reshape what it means to enjoy an active, energetic life. Starting an exercise program is as simple as moving more. While nutrition recommendations for good health may seem a bit complicated, moving around more is not! As you begin your exercise program, you need to incorporate the following types of exercise in your weekly plan: * Range-of-motion or stretching exercises. These involve moving a joint as far as it will go (without pain) or through its full range of motion. You can do this with basic stretches or through everyday housework or gardening. * Endurance or conditioning exercises. When you increase your endurance threshold with cardiovascular forms of exercise such as walking, biking, or swimming, you are not only strengthening your muscles--you are conditioning your body and building coordination and endurance. * Strengthening exercises. These exercises help to build strong muscles. You may use resistance machines, resistance bands, or free weights (handheld weights that are not part of a machine). As you approach middle age, studies show that muscle strength naturally begins to level off. The good news is that resistance or weight training can offset this muscle decline and help to build strength. COMMON MISCONCEPTIONS Misconceptions is an American sitcom television series for The WB Network for the 2005-2006 season that never aired. It features Jane Leeves, formerly of Frasier, and French Stewart, formerly of 3rd Rock From the Sun. OF WEIGHT TRAINING "But I don't want to look like a football player," one petite middle-aged woman said when she met with a qualified personal trainer personal trainer person n → (persönlicher) Fitnesstrainer m, (persönliche) Fitnesstrainerin f regarding a strength training program. Many people still associate weights with building bulky muscles, but this is not the case. Let's look at some of the common misconceptions of weight training. * Weight lifting weight lifting, international sport, also a training technique for athletes in other sports. From the earliest times men have lifted weights as a test of strength. is dangerous. If done with proper technique, this is a very safe way to tone the body. * Women will get big muscles. Women produce less testosterone testosterone (tĕstŏs`tərōn), principal androgen, or male sex hormone. One of the group of compounds known as anabolic steroids, testosterone is secreted by the testes (see testis) but is also synthesized in small quantities in the than men and build muscle size less rapidly. It takes years of hard work and proper diet to obtain large muscles. * Strength training means using heavy equipment. Resistance bands can be purchased at sporting goods Noun 1. sporting goods - sports equipment sold as a commodity commodity, trade good, good - articles of commerce sports equipment - equipment needed to participate in a particular sport stores for strength training. Other ways to strength train include using isometrics isometrics n. Isometric exercise. , free weights, or even water-resistance exercises. * I must start with heavy weights. You should not begin with heavyweights. A good rule of thumb is to start with a weight you can easily lift 10 times, with the last two repetitions being increasingly difficult. For some people this is only one to two pounds; others can start at 15 to 20 pounds, depending on their muscle strength. As your muscles gain strength and if there is no pain, increase the weights in one-to two-pound increments. Ask your doctor or a qualified personal trainer for weights that are best for you. * The theory "no pain, no gain" is true for strength training. If your muscles are very sore, do not use resistance training until you are relatively pain-free. Strength training may not be appropriate for everyone, so check with your doctor for approval. * I will get high blood pressure. Weight training does not cause high blood pressure. Some people strain their body and hold their breath during a lift, which results in a temporary increase of blood pressure. However, this is never recommended during weight training. * I will become bulky and inflexible. It is important to supplement your weight training with a stretching routine to stay flexible. * Lifting weights helps me spot-reduce specific areas of my body. Exercise does not reduce fat at specific body sites; you must exercise the total body to achieve maximum results. * The benefits are few. Not so; increased strength, improved muscle tone, enhanced athletic performance, increased bone, tendon and ligament ligament (lĭg`əmənt), strong band of white fibrous connective tissue that joins bones to other bones or to cartilage in the joint areas. The bundles of collagenous fibers that form ligaments tend to be pliable but not elastic. strength, injury prevention, and improved body image are all benefits of weight training. For women, weight training can play a significant role in reducing osteoporosis, as bones need regular resistance to stay strong. And age is not a factor with weight training; the muscles of older people are just as responsive as those of younger people. GETTING STARTED As you plan your exercise program, try to include strength training at least two to three times per week, with at least 48 to 72 hours between sessions for muscles to recover. Select conditioning and stretching exercises you enjoy, and vary these from day to day. An active routine might include:
Monday Gardening, mowing lawn
Tuesday Strength training
Wednesday Bicycle ride with kids
Thursday Walk with a neighbor
after dinner
Friday Strength training
Whatever you choose, do something! Remember: the adage "Move it or lose it" certainly rings true ... especially as birthday celebrations increase. Common Ways to Burn 200 Calories a Day(*) Activity Minutes to Burn 200 Calories aerobics (high/low impact) 20 bicycling (12 mph) 22 cleaning 54 cooking 72 dusting 82 food shopping 60 jogging (5 mph) 26 making beds 82 mowing lawn (power) 58 stationary cycling (10 mph) 32 tennis (doubles) 52 typing 178 vacuuming 34 walking (3 mph) 54 walking (4 mph) 36 weight training 40 weeding garden 38 (*) Based on a 130-pound woman Debra Fulghum Bruce writes on health issues from Atlanta, Georgia. |
|
||||||||||||||||
Printer friendly
Cite/link
Email
Feedback
Reader Opinion