Business Aging OF
THE
January 2013
Coast River Business Journal
Page 19
Exercise is important to maintaining your health as you age and it can take many different forms – such as seated soccer. Jill Mulligan teaches classes several times a week for residents of Clatsop Retirement Village, including this exercise. Here, participants, many of whom are in their 80s and 90s, focus on flexibility and movement. Photo by Jill Mulligan
Staying active is preventative medicine by Jill Mulligan
M
anaging your health as you age can feel like alphabet soup. But remember, even when Medicare Part A, B, C and D have your head spinning, staying active is your best health insurance. And it’s free. By staying active, you are protecting yourself against disease, disability and death. It’s the best preventative medicine for overall health. Although genes play a role in health and longevity, factors such as whether you smoke and how you handle stress; if you get proper nutrition, adequate sleep and exercise; if you practice good hygiene; and whether you have strong social support makes a big difference in how your genes behave. According to the National Institutes of Health, smoking, lack of physical activity and poor eating habits are the most common underlying causes of death in the U.S. With 30 minutes of activity five or more days a week, you can greatly improve your overall health. And although formal exercise such as swimming or tai chi are great, mowing a lawn, walking the dog and gardening can count toward your 30 minutes a day. Exercise can improve weight control, sleep, energy levels and immunity; give relief from depression, stress and arthritis; and prevent falls and bone loss by building stronger bones and muscles. Regular exercise can lower your risk of diabetes, heart disease, high
cholesterol, high blood pressure and colon cancer. It’s one of the best ways to deal with stress and to help the body process the stress hormone cortisol. Exercise acts like an anti-depressant in the brain by raising serotonin levels, which impacts mood and sleep. It also helps promote feelings of well being. People who are physically active tend to have a healthier diet, which is very important for good health. If you already have a health condition or illness, being active can help you better manage your symptoms. For example, people with diabetes who exercise can lower their blood sugar levels and protect against heart disease, which is the leading killer of diabetics, according to the American Diabetes Association. People with Parkinson’s tend to see great benefits from regular exercise, including improved stability, movement and stamina; stronger bones; better sleep, mood, cognitive function, memory and attention; improved bowel, urinary and sexual functions; better cardiovascular health; and an improvement in overall quality of life. If a pill could provide this many health benefits, you can bet we would all be asking our doctors for a prescription. So why is it so hard for us to get up and move? I believe Newton’s first law of motion, known as the Law of Inertia, sums it up: “A body at rest stays at rest, and a body in motion stays in motion.” It’s often hard to get started with a fitness program, but usually
once you get started, you start to feel stronger, healthier and more energetic. The better you feel, the more you feel like exercising. It reinforces a cycle of positive behavior and positive rewards. Since getting started is the hardest thing to do, it’s important not to set your expectations too high. Start by writing a plan of Jill Mulligan what you want to achieve and a series of goals. Make your first short-term goal reasonable for where you are now. With each goal you reach, you will strengthen your belief in your own abilities. If you have a hard time sticking to the plan, a personal trainer can help keep you motivated and provide you with information you may need about dietary needs and exercise programs. People generally stick with exercise regimens better when they do them with a friend, join a class or participate in group activities. However, some highly motivated people enjoy exercising by themselves. People tend to have the greatest drive and willpower early in the day, so it’s best to exercise in the morning. Perhaps you think it’s too late to start exercising, but don’t give up on yourself. It’s never too late to start. Even people in their 90s can benefit from physical activity. The more active you are, the better health you can enjoy. I have seen many examples of this in my senior
exercise classes. Changing your habits is really just a matter of making up your mind to make exercise a priority, to live a healthy lifestyle and get the information you need to make a positive change. Sometimes, it helps to make a “pros and cons” list to remind yourself why you are making this change. It’s important to make sure you have the clearance from your doctor to exercise if you have two or more high-risk factors such as high blood pressure, high cholesterol, diabetes or heart disease. With regular physical activity and a healthy diet, you can increase your chances of living a longer, healthier and more independent life. For more information, call 503440-7667 and ask for Jill. (Jill Mulligan is an ACE certified personal trainer and health coach, and the owner of Healthy Steps.)