Live Longer, Live Healthier - Exercise!

An article from the AARP website

You know you should exercise — it's good for you. Regular doses of physical activity can help you control your weight, boost your energy level, and reduce stress. But besides promoting good health, exercise also can prevent, delay, or help you cope with illnesses, diseases, and disabilities as you age.

What You Should Know

After smoking, the lack of exercise, together with poor dietary habits, is the largest underlying cause of death in the U.S., according to the National Institutes of Health.

Physical activity is a kind of health insurance, only you don't have to buy it. People who exercise are taking steps to protect themselves against disease and disability. For instance, regular exercisers lower their risk of developing:

• high blood pressure
• high cholesterol
• heart disease
• diabetes
• colon cancer
• osteoporosis

Regular physical activity benefits all parts of your body:

• It strengthens bones and builds muscle, which can protect you against osteoporosis, a disease that causes bones to become brittle and break.
  
• It can boost your immune system by reducing stress and anxiety, making you more resistant to illness and disease.
  
• It strengthens your heart, allowing it to pump blood through your body more efficiently.
  Regular physical activity also counters other conditions besides high blood pressure and cholesterol, such as obesity and poor lifestyle habits, that can lead to heart attacks and strokes later in life, according to the American Heart Association.

If you already have a particular illness or condition, physical activity might alleviate or help you better manage its symptoms. For people with arthritis, regular physical activity can significantly reduce joint swelling, according to the Surgeon General's report. And exercise, which uses glucose for energy, can help people with diabetes lower and control their blood glucose levels. It also protects them against heart disease, the leading killer of people with diabetes, according to the American Diabetes Association.

How Much Is Enough?

So how much exercise does it take to reap its protective benefits? The Surgeon General's Office recommends 30 minutes of accumulated physical activity on most days of the week. And while it's never too late to start — even people in their 90s can benefit from physical activity — don't stop once you do. Here are some tips to get you started or to keep you going in the right direction:

• Reinforce yourself. Keep reminding yourself of all the benefits you realize from exercise. Make a list and post it where you can see it every day. Make it your mantra.
  
• Do what feels good. Choose an activity you like. That way, you're more likely to stick with it. Try combining exercise with another activity: lift weights or do sit-ups while you're watching television; take a walk with your grandchild while you're babysitting.
  
• Don't sweat it. If you're pressed for time, divide your activity into small sessions. Take a 10-minute walk at lunch, another one after dinner; pull weeds for 10 or 15 minutes.
  
• Ease into it. Don't try to do too much at once, especially if you have a chronic illness or other health condition. Talk to your doctor and try to devise a fitness plan to suit your individual needs and situation.
  
• Eat Well. Food provides the fuel your body needs to exercise and function efficiently. Choose your foods wisely and try to pack in as many nutrients as possible.

There are no guarantees in life — exercising doesn't necessarily mean you'll live to 100 and never be sick. But with regular physical activity, you'll increase your chances of living a longer, healthier, and more independent life.

For More Information

American Diabetes Association
Quizzes, profiles, answers to frequently asked questions about exercise, and more.
URL: www.diabetes.org/main/application/

National Osteoporosis Foundation
Information on activities that can help prevent osteoporosis

Agency for Healthcare Research and Quality
Clinical practice guidelines for various conditions and other information related to wellness and disease prevention.

American Heart Association
Fitness news, virtual fitness trainers, a guide to local, regional, and national fitness events, and other information to help you stay heart healthy through exercise.

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