It's Never Too Late to Enjoy Benefits of a Well-Rounded Exercise Program

Tuesday, February 03, 2009

ROCHESTER, Minn. — Don't blame aging alone for diminishing strength, flexibility and fitness. Inactivity and lifestyle choices are the more likely culprits, according to a Special Report on Lifelong Exercise, a supplement to the February issue of Mayo Clinic Health Letter.

Age can exact a toll on the body as muscles weaken and bones become more brittle. But a well-rounded fitness program with five components — aerobics, strength training, core stability, balance and flexibility — can help counter the effects of aging. Talk to your doctor before starting any exercise program.

Regular aerobic activity improves the body's use of oxygen and is important for cardiovascular health. Walking, biking, dancing and other activities can be aerobic exercise, depending on the intensity. A good starter goal is 30 to 60 minutes of aerobic activity at least three days a week, working up to five days a week.

Strength training uses free weights, body weight, resistance bands or weight-resistance machines to increase muscle strength and endurance. Strength training two to three times a week for 20 to 30 minutes is sufficient for most people. Improvements should be noticeable within weeks.

Core stability training, part of strength training, focuses on the areas around the trunk. A strong core increases balance and combats poor posture and back pain. Pilates workouts, a low-impact fitness technique, or balanced sitting on a large fitness ball are examples of ways to increase core stability. Technique is important; to get started, working with a trainer may be beneficial.

Almost any activity that requires movement can help balance. And, balance exercise can be incorporated into strength training by adding variations such as standing on one leg or using a weight in only one hand. Poor balance is a major cause of falls that result in fractures and disability.

Flexibility can be maintained or improved with regular stretching. It's a good idea to stretch for five to 10 minutes before and after workouts. A trainer, doctor or physical therapist can suggest exercises to maintain and increase flexibility.

Other highlights of the report, which covers the benefits of exercise and how to get started and stick with a program, include:

• Regular physical activity, for example, gardening or walking the dog, is beneficial. But a planned structured exercise program, such as swimming laps, taking brisk walks or lifting weights, yields greater rewards.
• While small amounts of exercise — as little as 10 minutes at a time — can be beneficial, more is needed to achieve greater health improvements. The federal government's Physical Activity Guidelines for Americans recommends at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity activity a week for basic health benefits. For greater benefits, adults should aim for 300 minutes of moderate activity or 150 minutes of vigorous activity a week, according to the guidelines. Moderate activity includes brisk walking, water aerobics, ballroom dancing, doubles tennis or biking on level ground. Vigorous activity includes jogging, running, aerobic dancing, swimming laps, singles tennis and cycling faster than 10 miles an hour.
• The payoffs can be plentiful. Exercise helps prevent cardiovascular disease, high blood pressure, osteoporosis, obesity, diabetes and some cancers. Exercise boosts the immune system, increases energy and improves sleep. It also increases life expectancy and helps people maintain independence as they age.

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Mayo Clinic Health Letter is an eight-page monthly newsletter of reliable, accurate and practical information on today's health and medical news. To subscribe, please call 800-333-9037 (toll-free), extension 9771, or visit Mayo Clinic Health Letter Online.

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