KEEP MOVING
Control and Prevention (CDC) states that while genetics play a role in susceptibility to disease (such as obesity or diabetes), it’s also true that lifestyle may help prevent these diseases. Not only that, even moderate movement can help lift gloomy feelings and improve mood.
Regular exercise is good for our bodies. —Dean Somerset, certified exercise physiologist and certified strength and conditioning specialist
Good in Any Amount
With its ability to help ward off diseases, prevent injuries and boost your mood, exercise can be a truly powerful “medicine.” BY JULIE K ENDRICK
twice each week, an 85-yearold woman dons workout gear (her favorite T-shirt says “Super Diva”) and meets with her personal trainer for a one-hour session. The two began working together nearly 20 years ago after she recovered from colon cancer. These days, they move through a series of cardio, weight, resistance, stretching, core work
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and balance exercises, including chest presses, leg curls, push-ups and planks. Workout complete, she hurries off to her job — as Supreme Court Justice Ruth Bader Ginsburg. Has this commitment to exercise helped Ginsburg to keep cancer at bay, maintain a grueling schedule and stay mentally sharp? More than likely, yes. The Centers for Disease
schedule of exercise can help you to maintain self-care. You can simply walk around your home and enjoy your environment, and that helps you have a better quality of life. And the more you exercise, the more you will want to do, until exercise becomes part of your daily routine.”
Pathway to Health
Big Benefits Building strength through exercise is important for good health. For example, working to build a stronger core or improving your balance may give you better neuromuscular control, and that could help reduce the risk of falls. Somerset has an easy at-home balance-builder: “Try regularly standing on one foot, then switching to the other. That can make a difference when you encounter a moment of being off balance.” A few minutes of exercise a day can reap long-term health benefits, Somerset says. “Keeping a regular
“All we have to decide is what to do with the time that is given to us.” —Lord of the Rings
Illustration by catchfire
A Daily Dose of Exercise
“Regular exercise is good for our bodies,” says Dean Somerset, a certified exercise physiologist and certified strength and conditioning specialist (CSCS). “Exercise is not what I call ‘dose dependent,’ either, because there may be benefits with any amount you do.” Regular exercise can improve your cardiovascular system, strengthen bones to ward off osteoporosis, and help you build and maintain muscular strength, according to the CDC. Exercise might also help you avoid or postpone joint-replacement surgery.
While it can be challenging to start and stick with a schedule of regular exercise, the health benefits can be truly significant. One inspiring example is John Humphrey, age 70. The St. Louis Park, Minn., resident was struggling with health issues that made walking painful, which contributed to weight gain. After learning about a prediabetes lifestyle change program piloted by the CDC and offered through his local YMCA, Humphrey discovered that he loved water aerobics and began to take classes regularly. Through
the program, he ate healthy and participated in weekly meetings. Two and a half years later, he has lost nearly 60 pounds, with the goal to lose another 25 pounds, and has experienced complete relief from the health issues that had made walking painful. “They asked us to commit to 150 minutes of exercise a week. Now I have increased my exercise a lot,” he says. “Best of all, I feel good.” As a result of his success in the program, Humphrey was recently invited to Washington, D.C., to speak at a congressional briefing on the Diabetes Prevention Program,
Sign in to your plan website and go to Health & Wellness, then click Lifestyle for exercises that may help (or prevent) certain conditions. myAARPMedicare.com
along with representatives from the CDC, YMCA and National Institutes of Health. “I was a ‘poster child’ for the program’s success,” he says. Patsy Lillehei, 75, is another exercise success story. She began participating in local triathlons 10 years ago. “I was the only woman over 60 competing in my first triathlon,” she says, “but I was awarded a first-place trophy.” She also swims competitively, and was part of the 2017 winning team for her age group in the women’s 200 medley relay of the U.S. Masters Swimming Summer National Championships. While she clearly thrives on the competition, Lillehei stresses a greater benefit to her activities: “I’m healthy, I’ve made new friends and I have a purpose — to stay fit and have fun.” Remember, check with your doctor before beginning any new exercise program. •
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