Stay fit and live longer

By Rachel Stockton (rachels@foodconsumer.org)

People who stay even moderately fit as they age may live longer than those who are out-of-shape, a new study suggests.

Researchers report some encouraging news in the journal Medicine and Science in Sports and Exercise:  people who maintain a moderate fitness level live longer than their out of shape counterparts.  What's interesting about this study is that it compared those who were totally out of shape with those who were merely doing a minimal amount of exercise.

4400 healthy men and women who had their fitness levels assessed through a treadmill test from 1986-2006, participated in the study.  Those who were the least fit (2/3 of participants in this category did not get the minimum amount of exercise necessary to be considered healthy) were twice as likely to die over the ensuing nine years as were those who were only 20% more fit. Obesity, high blood pressure, diabetes, and all other ailments associated with a sedentary lifestyle were all taken into account.

Another interesting discovery:  a sedentary lifestyle determined who would likely live longer, cardiovascular risk did not.  A full 25% of those placed in the least fit category died before the end of the study, compared to 13% of those who were in slightly better shape.  The study underscored the necessity of staying currently active by exercising throughout our lives.

Another message that researchers gleaned is that recent activity is what offers the greatest protection.  And it's never too late to get started.

According to experts, seniors benefit from all types of exercise; the sky is very nearly the limit. Progressive resistance training helps older people manage daily activities, such as climbing the stairs and carrying groceries. Tai Chi helps them develop and maintain better balance, which helps prevent falling.

If you're not used to exercising, WebMd suggests the following advice in starting an exercise habit, no matter how old you are:

1.        Set specific goals, such as a certain number of minutes per week.

2.       Use daily reminders to keep you on track, such as putting workout times on your calendar, or keeping a gym bag in the car.

3.       Invest in a good pair of athletic shoes

4.       Choose a buddy or join a class.  Whether this advice comes from the adage "Humans desire companionship", or "misery loves company" doesn't really matter.  The point is that social interaction helps keep us motivated.

5.       Keep it simple:  just walk.  Walking is the easiest way to rack up fitness points through the week.

There's no need to get bogged down with too many details, such as equipment or gym membership.  The simpler we keep our routines, the more likely we will make exercise a life long habit.