UAH Insight

header.gif

September is healthy aging month!

Exercise can help slow the "physiological aging clock", yet research shows that activity levels are decreasing as people age. According to the Centers for Disease Control and Prevention (CDC), regular physical activity at a moderate intensity can benefit people, no matter what age, by improving health and well-being in the following ways:

Reduces the risk of developing and dying from coronary heart disease (CHD)
Reduces the risk of stroke
Reduces the risk of having a second heart attack in people who have already had one
Lowers both total blood cholesterol and triglycerides and increases high-density lipoproteins (HDL or the "good" cholesterol)
Lowers the risk of developing high blood pressure
Helps reduce blood pressure in people who already have hypertension
Lowers the risk of developing type 2 diabetes mellitus
Reduces the risk of developing colon cancer
Helps people achieve and maintain a healthy body weight
Reduces feelings of depression and anxiety
Promotes psychological well-being and reduces feelings of stress
Helps build and maintain healthy bones, muscles, and joints
Helps older adults become stronger and better able to move about without falling or becoming excessively fatigued

The American Heart Association and the American College of Sports Medicine recently released updated recommendations for healthy adults under age 65: 1.) Do moderately intense cardio 30 minutes a day, five days a week OR do vigorously intense cardio 20 minutes a day, 3 days a week and 2.) Do eight to 10 strength-training exercises, eight to 12 repetitions of each exercise twice a week. Adults under age 65 with chronic conditions and adults over age 65 should follow the same recommendations, but also include exercises for balance if at risk for falling and develop an activity plan with a health professional first in order to manage risks.

Think these recommendations aren’t attainable? Follow some of these tips to help: 1.) Come up with a personal goal to get started. 2.) Do exercise in 10 minute bouts. 3) Put exercise on the calendar. 4) Exercise with a buddy for accountability. 5.) Make exercise a family time.

Resources: www.nia.nih.gov, www.cdc.gov/healthyliving, www.acsm.org.

Tonya Meier Hardy, MA, CHES
Health & PE Program Specialist
Just Move It Coordinator