We have an incredible opportunity to live fuller and longer lives. In the early 1900’s, the average life expectancy was 50 years. Most people died of infections and acute disease. With the advent of antibiotics, immunizations, and better health care, people are living 30 years longer. In the United States, 80% of deaths are due to chronic illnesses that are larger due to lifestyle. Together, lack of exercise and poor diet are the second-largest underlying cause of death only surpassed by the #1 cause of death-smoking. More than two-thirds of older adults don’t engage in regular physical activity. A sedentary life is now recognized as a health hazard.
We can play to win with our life because we can take responsibility for how we live. In many cases, we still have a choice on how to gain control of our health and mortality even when we have diseases and disabilities. The key components to a healthy life are:
- Physical activity
- Good nutrition
- Stress alleviation/management
- Psychological balance
- Routine check-ups
Exercise is like a savings account. The more you put in the more you are going to get out of it. Many people 90 years and older who have become physically frail from inactivity can more than double their strength through simple exercises in a fairly short time. For some, that can mean the difference between getting up from a chair by themselves or depending on someone to help them. In one study, some people 80 and older progressed from using walkers to using canes after doing simple muscle building exercises for just 10 weeks.
Four types of exercise help older adults gain health benefits, they are:
- Endurance exercises,
- Strength exercises,
- Balance exercises,
- Flexibility exercises.
Endurance exercises like biking, walking briskly, and swimming improve your heart, lungs, and circulatory system which can delay or prevent diseases like diabetes, colon cancer, heart disease, stroke, and others.
Strength exercises can help you to be stronger to do more things on your own, increase your metabolism which can keep your weight and blood sugar in check, and prevent osteoporosis.
Balance exercises can help prevent falls. Flexibility exercises can help keep your body limber, prevent and help you recover from injuries.
Playing to win involves your heart and willingness to commit to a consistent lifestyle. Staying motivated is the biggest challenge when you are tired or sore. The good news is that if you create a balanced program consulting your doctor, fitness professional, along side your nutrition you are on your way to living a more enjoyable, pain free life.
By Kirsteen McDowall (Owner of Balancing Life)
B.S., B.T., Certified trainer, Nutrition Consultant, and Coach
For more information email kirsteen@balancinglife.biz or 253-859-8228
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