Home :: Never Too Old
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. She has been
instrumental in the development of SnowPack, a patented cold therapy
that exhibits the same qualities as ice. Louise is 47 years old, an
avid hiker, exercise enthusiast and recent running convert. For more
information visit: www.snowpackusa.com.
Editor's Note: If you're just beginning tennis--or taking it up again after many years--congratulations! Be sure and read our article, "Improve Your Tennis in One-Fifth of A Second!" Also see our articles on selecting shoes, racquets, and other accessories.
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