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Never Too Old!
By Louise Roach
At age 47, Martina Navratilova returned to Wimbledon and represented
the United States in the 2004 Athens Olympics.
In September, seventy-three year old Ed Whitlock shattered his own
world age class marathon record by completing a marathon in under 3
hours. Ed is the first 70+ human in history to attain this goal and
he has done it twice!
September 26th was Jack LaLanne's birthday. The Godfather of
Fitness turned 90! Still sporting his trademark jumpsuit, LaLanne is
trim and strong. He's living proof that diet and exercise are the
keys to a long, healthy life.
Why is exercise so important as we age? After 50, we begin to loose
muscle mass at the rate of 6 percent every decade (about 5 pounds)
and we gain 15 pounds of fat every ten years to replace it. Less
muscle and more fat stores in the body, combined with inactivity and
poor diet, can contribute to a wide array of degenerative conditions
and disabilities, among them: osteoporosis, heart disease, diabetes,
high blood pressure, and osteoarthritis. Researchers speculate that
Alzheimer's disease and certain cancers can also be linked to a
lack of activity as we age.
The Stanford University Medical Center has conducted several long-
term studies on active individuals over 50, particularly runners.
They found that runners had a lower death rate and dramatically less
disabilities compared to non-runners. They observed that running
regularly was associated with an increase of HDL (good) cholesterol,
plus a positive effect on muscle mass, as well as heart and lung
health.
Other studies have concluded that regular exercise increases bone
strength, controls weight gain, and keeps diabetes in check. Active
seniors are better able to take care of themselves, perform common
household tasks, and remain mentally sharp.
5 Parts of a Healthy-Aging Workout:
1. Endurance Exercise: running, brisk walking, biking, aerobics,
tennis, (a minimum recommendation of 25-30 minutes a day)
2. Strength Training Exercise: weight lifting, uphill training
(walking, running, hiking up an incline).
3. Stretching Exercise: pre- and after workout stretches retain
flexibility. Try yoga and pilates.
4. Balance Exercise: use a balance ball for core exercises or stand
on one foot without support.
5. Meditative Exercise: reduce stress with yoga and tai chi.
5 Keys to Exercise Success:
1. Dream big and set realistic goals. If you're not use to exercise
don't try to run a marathon right away. Create a step-by-step plan to
increase your stamina, strength and stability. Too much, too soon
can end up causing injuries. Gradually work up to your dream
achievement, such as participating in the Senior Olympics or climbing
Pikes Peak.
2. Exercise daily. Create your own special time for exercise every
day. Whether it's a morning jog through the neighborhood, a mid-day
walk with the dog or an afternoon swim at your local gym, daily
exercise is much more effective at reaping healthy benefits than
the "weekend warrior" approach. Exports recommend 25-30 minutes of
moderate to strenuous exercise every day just to maintain your
current weight. If you are trying to loose weight, extend your
workout time to 60 minutes.
3. Be aware of your body. If you feel soreness or a slight achy
feeling in your muscles, that's OK. Your body is responding to a
good workout. Use ice therapy to ease small aches and pains, and to
reduce inflammation. A few 20-minute sessions with a cold pack and
you should be ready for your next daily workout. Never use heat on
stressed or strained muscles, as it will increase pain and swelling,
slowing recovery time. Heat is appropriate to relax tight muscles. If
you experience serious problems such as extreme pain, fainting,
numbness in arms or legs, or chest pain, seek medical attention
immediately.
4. Stay well hydrated. Always a consideration for any athlete,
dehydration can pose a serious problem in older athletes as aging
bodies contain less body water. Sweating and exposure to heat can
easily deplete the body of fluids. Drink plenty of liquids before,
during and after your workout.
5. Be a health leader! Encourage others through example and
participation. Be positive and motivated. An enthusiastic attitude is
contagious! It will also keep you going -- running through puddles on
a rainy day; surviving aching legs on a downhill descent; or arriving
at the finish line of your first race!
Keep in mind the words of 90-year old Jack LaLanne, "I work at
living, not dying".
Disclaimer: This information is not intended as a substitute for
professional medical treatment or consultation. Always consult with
your physician in the event of a serious injury.
About the Author:
Louise Roach is the editor of on-line health and fitness newsletter,
NewsFlash*SnowPack, http://home.netcom.com/~newsflash/ She has been
instrumental in the development of SnowPack, a patented cold therapy
that exhibits the same qualities as ice. Her injury prevention and
treatment articles have been published on numerous health and fitness
websites. Louise is 47 years old, an avid hiker, exercise enthusiast
and recent running convert. For more information visit: http://www.snowpackusa.com
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