Why it's never too late to exercise

[Guest guest]

The below may be of interest:

http://www.guardian.co.uk/lifeandstyle/2009/jun/11/exercise-over-65

Department of Health figures show that only 17% of men and 13% of women over

the age of 65 are sufficiently active. Other research shows that 44% of adults

over the age of 70 years take a 20-minute walk less than once a year - or never.

It seems that the older we get, the less active we are. But why? According to

the findings of a study from the University of Dundee, published in the journal

Age and Ageing, the most powerful 'deterrent' among the over-65s is a lack of

interest, and disbelief that exercise can enhance and/or lengthen life. It's

what Bob Laventure, a consultant on older people and physical activity at the

British Heart Foundation National Centre for Physical Activity and Health,

classifies under the " it's too bloody late for me " excuse.

The benefits

But is it too late to improve your fitness and health once you are past the

first flushes of youth? " Absolutely not " , says Laventure. " You can train the

older body, and markedly so. " And, he says, with so much " untrained reserve "

it's possible for sedentary people to make huge gains, and fast.

Studies show improvements in balance, strength, gait, muscular power, blood

pressure, endurance and bone density as a result of regular physical activity in

older age. For example, one study on 90-year-old women in a nursing home found

that 12 weeks of strength training took the equivalent of 20 years off their

thigh muscle age, resulting in improved walking and mobility.

Another study found that six months of regular exercise increased VO2 max (a

measure of aerobic fitness) by 30% in 60-70-year-olds. Exercise even helps you

live longer - research from Harvard University found that men who burned 2,000

calories a week through exercise lived two-and-a-half years longer, on average,

than sedentary men.

" There's also good evidence that physical activity has important effects on the

mental health of older adults, " says Laventure. A joint study by the National

Institute of Mental Health and Age Concern in 2006 found that regular exercise

was associated with reduced stress, depression and anxiety; enhanced cognitive

function and overall psychological wellbeing; and increased self-esteem and

contact with the community.

The barriers

It would seem, then, that physical activity can add not only years to your life,

but life to your years. But back to those " perceived barriers " . Aside from not

having much interest in working up a sweat, respondents in the ish study

also cited physical symptoms - such as painful joints, a lack of energy or

shortness of breath - an unwillingness to go out alone or in the evening, and

reluctance to join a group or make new friends, as reasons not to exercise. They

are all factors which Laventure puts down to fear and lack of confidence.

" There's often a perception of risk among older people regarding physical

activity " , he believes. " People worry 'is this safe for me? Will I have a heart

attack? Will I make an existing condition worse?' "

And it's not just the physical exertion itself that is perceived as risky. " It's

all very well talking about brisk walking for 30 minutes per day - but for some

older people the very environment is a potential barrier. They wonder 'is my

neighbourhood or local park safe to walk in?' These sort of concerns put many

sedentary older people off becoming more active. "

Research backs Laventure up. In a study by the Women's Sport Foundation, 60% of

women over 60 said they would exercise more if they had someone to go with.

Other research, published in the Journal of the American Geriatrics Society,

found fear of falling to be a significant factor in low physical activity levels

in older women.

But are such fears valid? In most cases, no. As the Age and Ageing paper states:

" shortness of breath may be interpreted by older people as a symptom of disease,

rather than a normal response to physical activity. Similarly, patients with

osteoarthritis may need reassurance that physical activity can be beneficial and

may alleviate painful joints. "

In fact, the benefits of physical activity - at any age - are so compelling that

it could be argued that a bigger threat to health and longevity is not

exercising. " Inactivity is life-limiting " , says Laventure.

He draws an image of concentric circles around an armchair, a kind of comfort

zone. " The less we do, the more function we lose " , he explains. " So at 65, you

might be comfortable going down the road to the shops, getting in the car,

visiting friends. At 75, you might be comfortable going to the kitchen but not

up the stairs or down the street. At 85, it's difficult to get out of the

armchair at all … The circles get smaller and smaller as you become less mobile,

have less social contact, an increased loss of independence and an increased

risk of disease ... It's a downward spiral. "

OK. So physical activity works, even if you've been sedentary for some time. And

it's well worth doing. But how much do you need to do?

The target

" The government goal is 30 minutes of moderate intensity activity on at least

five days of the week, but at the beginning, your goal should simply be to start

moving more, " says Laventure. That might mean around the home, or in the garden

- and it certainly doesn't have to be in a brightly lit, noisy gym.

But whatever you choose - Tai Chi or Thai boxing, chairobics or cheerleading -

the activity you do needs to be consistent, in order to reap the benefits. " The

challenge is sustaining physical activity in the long-term - so it has to be

something that will keep you motivated, " says Laventure. And if the findings of

the ish study are anything to go by, you'd be advised to recruit a friend

or partner to go with, both for motivation and support and safety.

And what about exercise type? Aerobic activity - brisk walking, cycling or

swimming - is the gold standard, as far as government guidelines are concerned,

but something that Laventure believes has been neglected in the UK is the

importance of strength, flexibility and balance training. " We're a bit behind

the times here - the American College of Sports Medicine and World Health

Organisation both recommend twice-weekly training in these important attributes

for older people, to assist with fall prevention and for the maintenance of

independence. "

The average gym does little to cater for the needs of older, less mobile

exercisers, perhaps rooted in a belief that it's 'too late' for them to get

active. " Part of the problem is that gym staff aren't trained to work with older

people " , says Laventure. " They don't know how to adapt standard fitness

programmes to suit older clients. "

Not that programmes always need to be adapted … " We have the potential, even in

advanced years, to enjoy very vigorous activity, " says Laventure. Yoshihisa

Hosaka, the 60-year-old runner who, earlier this year, broke the 60+ world

marathon running record with a time of 2 hours 36 minutes, would agree. So would

Shepherd, who attained a British record at the 2000m indoor rowing

championships last year (8.55.9) - in the 85-89-year-old category.

It's unlikely, I imagine, that you'll be bumping into either of them at a

chairobics class any time soon.

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Carruthers

Wakefield, UK