My girlfriend’s grandmother, Bertha, just turned 95 a few months ago. She still goes on daily walks, goes shopping, does needlepoint and cooks and cleans up after herself.
I’m sure you’ve all heard Bertha’s advice before: Eat right. Don’t smoke. Don’t drink too much. Get enough sleep. Exercise regularly. You know that if she (and the doctors and personal trainers) had their way, you’d be doing sit-ups from nursery to nursing home.
Unfortunately, life doesn’t always work that way. There are business trips, school plays, aging parents, busy work schedules, maintaining a marriage—life’s daily activities that get in the way. But if we can’t be perfect through every decade, the experts tell us that we should at least get with the program and stick with it by middle age.
New studies have shown that our odds of remaining healthy and independent in our 70’s, 80’s and even 90’s are greatly improved if we stayed in shape in our 40’s, 50’s and 60’s. People who keep moving, who stay flexible, who work on their balance, are much more likely to remain independent. They’re much less apt to develop diabetes, heart attacks, and osteoporosis. And, according to most doctors and physical therapists, they’re also less likely to fall and suffer serious injuries. Just take a look at Bertha.
Research shows that it’s not our bodies that slow down as we age. Rather, as we age, we often stop moving and then our bodies slow down. If you think you’re going to get old, weak and fat, you’re going to get old, weak and fat. Changes that we once thought were inevitable as we aged do not always have to occur. The key to good health is activity that involves constant motion. And, the great thing is it’s never too late to start an exercise program. Studies have shown that elderly people can make the same gains in strength and cardio function as young sedentary people.
So, if you’re one of those people who have been inactive, make sure to get evaluated by a doctor, physical therapist or very experienced personal trainer prior to starting an exercise program. Remember, chronological age can be different from physiological age. A lot of 40 and 50 year olds are in better physical shape than 20 year olds.
Start out slowly, just a couple days a week and increase that gradually. If possible, work out with an experienced trainer or a friend who has a lot of experience with exercise. Organize a complete exercise program, including flexibility, balance, strength and cardio training. And, don’t for to include a healthy meal plan. Nearly 70% of your fitness goals are directly related to your diet. Remain consistent, exercising at least 4 days per week for at least 45 minutes per day. You will soon reap the benefits of your new healthy lifestyle and, if lucky, may even be able to keep up with Bertha!
