8
ways to live longer - How exercise helps ward off
disease
Let's
look into the not-so-distant future, 
to
2020. The "graying" of America has become
a reality. An astonishing 20 percent of the population
is 65 or older with an average life expectancy of
80 years. Women make up most of the senior population.
They're outliving male counterparts by more than seven
years but paying a high price — enduring twice
as many years of disability prior to death.
No
wonder the focus of today's medicine is already shifting
from extending life to improving the quality of life
at the later stages. With a burgeoning older population
and escalating health-care costs, preventing disability
and loss of independence later in life is more essential
now than ever.
In
general, the following key points will help both women
and men achieve and maintain optimal health throughout
their lives:
Let's take a look at how exercise and a healthy lifestyle
can help delay the onset and improve the course of
many chronic conditions that commonly afflict older
women:
Coronary
heart disease: The leading cause of death in women
and men, costing $50 billion to $100 billion per year
in lost wages and medical expenses. Lack of physical
activity has been consistently identified as a risk
factor for coronary heart disease. Here's how exercise
can help:
Cancer: The leading cause of death for women
age 35 to 50. Research from the College Study indicates
that those who use up more than 2,000 calories or
more in physical activity each week have a third less
risk of all cancers than sedentary people. And exercise
may help prevent colon and breast cancers. One study
found that women who exercise an average of four hours
per week reduced their risk of breast cancer by 50
percent compared to that of age-matched inactive women.
Exercise may also help boost the immune system and
even help promote such healthy habits as getting a
good night's sleep.
Osteoporosis:
A condition caused by bones losing their mineral mass
and progressively becoming porous and prone to fracture.
This affliction currently affects approximately 25
million Americans, 90 percent of them women. Osteoporosis
is responsible for 70 percent of fractures in adults
over age 45 and is a prime cause of disability in
the elderly.
The
best prevention strategy against bone loss is adequate
intake of calcium throughout life. In addition, women
should discuss with their doctor the benefits of estrogen
replacement therapy to help slow the loss of calcium
from the bone after menopause. Regular exercise can
help slow the rate of bone loss in post-menopausal
women. Research indicates that the mechanical stress
of weight-bearing activities like walking, running,
jumping, dancing, stair climbing and strength training
may stimulate the bone to conserve calcium.
Strength
training may be of particular benefit for those at
risk of osteoporosis. Women participating in strength-training
activities may not only build and maintain bone density
but may also help prevent falls by improving balance
and increasing strength of muscles that support and
protect joints. Improving muscle strength will also
enable older women to remain active throughout their
lives, thus avoiding loss of bone from inactivity.
Free-weight
exercises are helpful in developing coordination and
balance. Performing multi-joint exercises such as
quarter-squats, lunges, rowing and trunk strengthening
at least twice each week is optimal.
Osteoarthritis:
A degenerative condition of the joints associated
with injury and aging. It is the most common type
of arthritis, characterized by symptoms of joint stiffness,
soreness and pain. While wear and tear on the joints
contribute to osteoarthritis, moderate exercise can
actually help.
Repetitive
movements such as cycling, walking or swimming actually
increases the amount of nourishing synovial fluid
that is produced by the connective tissues of the
joints. Synovial fluid helps improve joint lubrication
and eases movement. Exercise will also help prevent
excess weight gain, which can increase the risk of
osteoarthritis in the joints of the ankles, knees,
back and hips.
Stretching
will help increase and maintain range of motion, while
strengthening exercise prevents injury and protects
the joint from further damage. For those who suffer
from osteoarthritis, it's a good idea to avoid activity
that may cause further wear on the weight-bearing
joints: high impact aerobics, competitive sports that
involve sudden changes in direction or body contact,
overtraining and exercising through pain or exercising
while injured.
Even
if you don't add years to your life, you will add
vigor and independence to your years if you make exercise
part of your life.
