Introduction

Aging is inevitable, but poor health is not. Although people often associate aging with illness, remaining active throughout life may contribute to better health and independence as one ages. A recent article published in the British Medical Journal discusses how physical activity influences the likelihood of a healthy old age.

Quality versus quantity

The author distinguishes between lifespan - the number of years one is alive - and healthspan, the number of years one is healthy or free from disability. While advances in science have increased average lifespan, some question the value of living longer if healthspan is not increased, too. Certainly not all the factors that contribute to one's healthspan are alterable. Genetics, of course, govern much of what happens. But some studies indicate that people who adopt risk-lowering habits - like regular exercise - are able to delay the onset of disability.

Admittedly, the natural peak of fitness is in young adulthood and it gradually decreases after that. As people age, they lose muscle mass and along with it, strength. That explains, in part, why it becomes harder to open a jar, stand up from sitting in a chair, or carry a bag of groceries. So, if losing muscle is a natural part of aging, then what's the point of exercise?

It is no time to put your feet up

Obviously, it's better to be physically active throughout life, and it's impossible to compensate completely for decades of sedentary living. But, and this is a big "but," studies have shown that it is never too late to begin, and the earlier in the later years, the better. It turns out that exercise can slow or even reverse some of these changes. In fact, some of the muscle loss that occurs in aging may not be due to aging itself, but simply the result of not using muscles as much as in the past. Ironically, and not uncommonly, well-meaning friends and family who instinctively help older people with daily tasks are actually depriving them of opportunities for physical activities.

But lest you find the very idea of exercising daunting, there is good news. Exercise doesn't have to include a gym membership and lycra exercise wear. Recent research shows that there are health benefits to be gained from moderate physical activity - just 30 minutes of activity on most or all days of the week. The 30 minutes needn't be continuous. Ten minutes at a time, at different times throughout the day, works as well.

Variety is important

You have choices. Different types of exercise provide different benefits. Aerobic exercises, like walking and swimming, increase breathing and heart rate and may protect against diseases such as diabetes, heart disease, and certain cancers. Strengthening exercises, such as lifting or pushing small weights or walking up stairs, build muscles and make them stronger. Touching your toes or alternating standing on each leg helps develop flexibility and balance. Limber muscles and a steady posture may help you avoid falls and make some daily tasks, like putting away groceries or turning around to look for traffic while driving, easier.

It may sound like a tall order to fit this in to your already busy life, but most exercises provide more than one benefit. For example, walking uphill contributes to aerobic and strength building. So does raking leaves. You can strengthen your legs and improve your balance by repeatedly standing up from a sitting position. Exercise with a group and the benefits are even greater, offering social support and friendships.

If you are not currently exercising, talk first with your physician and then begin slowly. Start with five minutes and gradually work up to longer times. Pick something you enjoy, and it won't feel like "exercise." In fact, what you choose to do doesn't even need to fall into the category of activities that carry the "exercise" label. Dancing, gardening, housecleaning, a walk to the post office, all count as physical activity and contribute to good health.