Stroke. Active folks are 25 percent less likely to have a stroke
than their sedentary counterparts. This is because of a lowered blood pressure,
improved HDL cholesterol and a subsequent reduction in blood clots. Regular activity
protects the arteries that feed the brain as well as the heart. High blood pressure
is the biggest risk factor for any stroke, so any way you can reduce it, go for
it. Genes sometimes play a part here, and not much can be done about this except
to stay as healthy as possible. (Editor's Note: Stroke risk can be cut in
half with simple aspirin therapy, under a doctor's supervision. However, if
you cannot take aspirin, there are wonderful natural alternatives. Other than exercise
and nutrition, you can take fish oil and eat organic berries to help reduce inflammatory
responses naturally.)
Muscles. Both women and men find that as we age, muscles start
to just wither away. It starts in the 40s for women and in the late 50s for men.
For every decade after 50, we all lose some 6 percent of our muscle mass, leading
to a 10 to 15 percent loss of our strength. But hey, we can build lots of that back
up with strength training exercises. The earlier we start, the better. Even 100-year-olds
can show some gain.
So get started tomorrow. (Editor's Note:
I did not write "get started tomorrow", in case you're wondering!
This is
absolutely wonderful advice. If you cannot train with weights or
get to a gym, check out
Dov Orshi's Anti-Aging Fitness Program,
now available when you purchase the
Fit Over 40 Deluxe Edition.)
Bones. Fragile bones cause more than 1.5 million fractures each
year in this country, but the disintegration starts decades before cracks appear.
Bones can respond to activity, strength training and medicine, but this must be
done only after a medical evaluation and prescription to help prevent any more bone
loss. (Editor's Note: What is rarely mentioned when it comes to bone loss
is the connection to
age-related hormones and exercise. The decrease in
testosterone is actually the leading cause of bone density issues, with calcium
depletion being a distant second - and a symptom of the former. To increase
testosterone naturally, increase your healthy fats, as covered in
Fit Over 40, and
begin resistance training.)
Mental health. Those who are active are less likely to develop
depression, and regular activity can really help if you are already depressed. The
right exercise seems to be more effective than increased socialization, antidepressant
drugs or cognitive behavioral therapy, according to a recent study of 2,000 people.(Editor's
Note: The study I mentioned in one of my recent newsletters proved that mild to
moderate depression, which accounts for over 75% of treated depression, can be managed
just as effectively with regular exercise as opposed to medication. Combine this
with proper nutrition, which helps to balance blood sugar and serotonin levels,
and you have a natural way to fight the blues. Severe depression should always be
treated under a physician's care.)
Weight. Weight gain is a real problem for those of us who are
growing older. Often, our appetites for great food do not decrease, but our ability
to maintain a high level of activity is seriously reduced. Watching TV is one of
our prime enemies. I would be hard-pressed to throw out my late-night viewing of
great old movies, but I make it a rule to never watch daytime TV except to keep
an eye on the weather if needed. As we age, gaining weight and losing fitness go
with the territory, so we must be vigilant and dedicated to get ourselves out there.
We can easily gain 5 pounds a year by doing nothing, and often, this weight
goes to the belly, the most dangerous place. Maintaining lost weight
requires more physical activity than losing it in the first place. Those folks who
have lost 30 to 50 pounds need to get in 60 to 90 minutes a day of real activity
to maintain the loss. (Editor's Note: What can I say to this one? We all know
about weight gain. The question is simple: what are you going to do about it? Do
you realize that the role models in
Fit Over 40 either maintain
or
lose body fat as they grow older? There's not one exception to
this! See for yourself. Not only is it "possible", it's actually
the natural way to age. Only in modern times have we become sedentary long
before our days were up.)
Immune system.If you frequently get colds, you might need to boost
your immune system. Thirty to 45 minutes of walking about five days a week is good,
but for sure, don't overdo it. Marathon runners have a higher risk of colds
after a race because immune function goes down after a prolonged, intense bout of
exercise. The same is true for inflammation. Regular exercise can reduce inflammation,
but watch anything more strenuous because you can make things worse. (Editor's
Note: I take 4,000-8,000 mg of Ester C in capsule form per day. The result: no colds
or cases of the flu in 8 years. I came down with a mild case of the flu this year
after trying to go without C for six months. I will not repeat that mistake!)
The bottom line, according to the
Nutrition Action Health Letter, is that
you should shoot for 30 minutes a day of moderate-intensity aerobic exercise, such
as brisk walking, cycling, jogging or swimming to lower the risks of heart disease,
diabetes and colon cancer. To keep off substantial amounts of lost weight, shoot
for 60 to 90 minutes a day. To build muscle and prevent bone loss, do strength training
at least twice a week.