baby boomers will live at least until their mid-90s, and some even longer. The issue then is not how long we will live, but what will be our active life expectancy—a phrase coined by the National Institute on Aging to describe the amount of time in the advancing years that is free of disability. One way to increase active life expectancy is by engaging in a regular fitness program. New York Times personal health reporter Jane Brody notes that geriatricians report the lack of exercise has a direct link with poor aging and premature health decline. As Brody states, “Regular exer- cise is the only well-established fountain of youth.” Many midlife and older adults are reluctant to exercise due to fear that it will be too strenuous. Research by the NIH confirms that exercise is safe for most people of all age groups and that aging and mid-life adults actually dimin- ish their health by not exercising. The myriad benefits of regular


exercise can be powerful motivators for older adults to initiate and continue a physical activity regimen, according to a new study published in the American Journal of Preventive Medicine, which states, “Exercising on a regular basis is one of the healthiest and most life- affirming gifts we can give ourselves.” Flexibility/balance, endurance and


strength training form the three pillars of a well-rounded fitness strategy. It’s important to include all three in any fitness routine, because while they work together harmoniously, each impacts the body differently. These are some of the benefits of a balanced and regular exercise regime.


Body Purification: When we exercise, our heart pumps faster. This increased rate of pumping boosts blood flow to


The typical American experiences a decline in muscle strength with aging, starting as early as their 30s.


the lungs, where the blood is saturated with fresh oxygen that enriches cells. This healthy, oxygenated blood rids tissues of cellular waste while reinvigo- rating the brain, heart, muscular-skeletal structures, liver, kidneys and other vital organs.


Reduced Diabetes Risk: Studies have demonstrated that exercise not only reduces overall body fat, but it also low- ers blood sugar and makes cells insulin- sensitive.


Diminished Osteoporosis Impact: Nearly 20 million women and 2 mil- lion men in the U.S. are afflicted with osteoporosis. More women die each year from hip fractures (often the result of osteoporosis) than from breast cancer. Strength training has been proven to build bone mass, especially in the spine and hips. Exercise will improve balance and reduce the risk of falls and fractures.


Reduced Arthritis Pain: The American College of Rheumatology recently pub- lished an article concluding that regular exercise is an effective way to signifi- cantly improve and manage arthritis pain. “Many people believe the myth that exercise exacerbates their symp- toms,” explains Patience White, M.D., chief public health officer of the Arthritis Foundation. “The truth revealed in the study is that symptoms improved with exercise.”


It is health that is real wealth and


not pieces of gold and silver.


~Mahatma Gandhi natural awakenings September 2013 27


Lower Risk of Certain Cancers: Re- searchers at the Fred Hutchinson Cancer Research Center, in Seattle, Washing- ton, found that men that engage in at least four hours of moderate to vigor- ous aerobic exercise every week can significantly reduce their risk of colon cancer. Likewise for women, researchers concluded that six or more hours per week of strenuous recreational activity may reduce the risks of invasive breast cancer by 23 percent, and has a protec- tive affect that lasts a lifetime.


Decreased Menopausal Stress: The body needs a physical outlet to work off excess hormones produced by meno- pausal stress. Research published in the Journal of Advanced Nursing found that women involved in regular exercise experience far fewer problems during menopause than sedentary women.


Improved Mental Well-Being: A study conducted in the 1970s with 1,500 Finnish citizens of ages 65 to 79 found that participants that exercised at least twice a week were 50 percent less likely to have dementia and depression than participants that were sedentary.


Reduced Heart Disease Impact: Engag- ing in exercise that keeps the heart puls- ing at about 75 percent of its maximum rate for at least 30 minutes every other day strengthens the heart and enlarges the diameter of the arteries. This pro- vides a proven defense against the na- tion’s number-one killer: cardiovascular disease.


Trisha DeHall, is the owner of Cincinnati Fit Body Boot Camp, located at 7923 Blue Ash Rd., in Cincinnati. For more information, call 513- 291-3481, email TrishaDeHall@aol.com or visit Cincinnati FitBodyBootcamp.com. See ad, page 23.


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