Just because you're older doesn't mean you're
off the hook
by Stephanie
Thurrott |November 28, 2018
For the first time in
10 years, the U.S. government has updated its Physical
Activity Guidelines for Americans. While the basic recommendations
for adults haven’t changed, there are some key takeaways in the new exercise
guidelines that older adults should know.
If you’re in your 50s
and early 60s, don’t think you’re off the hook. While the guidelines define
“older” as 65 and up, people of any age can benefit from heeding the
guidelines.
“Exercise keeps
muscles strong,’’ says Sterling Ransone Jr., a doctor affiliated with American
Academy of Family Physicians who practices in Deltaville, Va..
Start now, he says,
and you’ll do better as you age. Think of it as that ounce of prevention you
might need 20 years from now.
“If you get into good
habits, you’ll keep your muscles strong and lessen your chance of a fall,” he
says.
That last point is
key.
Fear of falling
Topping the list of
new recommendations is an emphasis on balance training. The 2008 guidelines
recommended balance exercises for older adults who are at risk of
falling.
The new guidelines
expand that recommendation to all older adults, not just those who might
stumble.
Why?
“Falls are a
significant problem and a significant hardship in older adults,” says Hallie
Zwibel, a doctor of osteopathic medicine and director of the Center of Sports
Medicine at the New York Institute of Technology.
Falls can lead to
fractures and other injuries that can require long recovery times and,
sometimes, hospitalization or surgery. And as you age, falls can be
increasingly serious.
“When you look at
folks who are much older—in their mid-80s—if they break a hip there’s a 50%
chance they won’t be alive in a year,” says Ransone.
Build better balance
Balance training
doesn’t have to be another thing tacked on to your to-do list. You can work it
into the exercising you already do. Whenever you’re moving and you’re not in a
static position or on a stable surface, you’re improving your balance.
For example, if you
do squats, you can squat on a balance beam or a half ball instead of on the
floor. If you run, choose an incline or decline, or run on uneven terrain to
boost your balance.
Not already exercising?
Try walking backwards, with a hand on the kitchen counter for stability. Or,
alternate standing on one foot.
Other exercise helps
too
“Physical activity by
itself helps reduce falls and problems related to falls,” Zwibel says.
That’s because when you
aren’t exercising you’re weaker and more easily fatigued.
“If you take an
awkward step and you’re not used to engaging the associated muscles, you’re
more likely to suffer a fall,” Zwibel says.
Weight-training
exercises are important, too. They help maintain your bone strength so if you
do fall, you’re less likely to suffer a fracture.
Not convinced?
Maybe you’re not
afraid of falling. Physical activity is good for your health in lots of other
ways, too. All these health benefits of exercise are new to the 2018
guidelines:
It helps reduce your
risk of cancers. Cancers of the bladder, endometrium, esophagus, kidney,
stomach, and lung are now on the growing list of cancers that exercise can help
prevent.
It makes your brain
healthier. It reduces the likelihood of dementia and Alzheimer’s disease,
improves cognition, cuts the risk of anxiety and depression, helps you sleep
better, and improves quality of life.
It lowers the odds
that you will gain excessive weight.
It helps you live
better if you have chronic health conditions like osteoarthritis, hypertension,
type 2 diabetes, and Parkinson’s disease.
Meeting the minimum
Like before, the
guidelines recommend at least 150 minutes a week of moderate activity, 75
minutes a week of vigorous activity, or a combination of the two. This video
gives an example of the kinds of activities that can add up to the weekly
movement you need.
If you aren’t active,
those numbers might seem out of reach. “Don’t be intimidated. These numbers are
the goal,” Ransone says. “Any exercise is good. Start low and slowly work up to
get closer to your goal.”
There’s one other key
change in the latest recommendations—the 2008 guidelines promoted exercising
for at least 10 minutes at a time.
That’s no longer the
case. Now, you can get credit for every little bit of exercise. If you take a
flight of stairs, or walk from your car to your office, it all counts toward
your 150-minute goal.
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