Posts Tagged ‘Walking’

Healthy Aging: To Stay Physically Active, Better Start Early

December 4th, 2013 at 1:32 pm by timigustafson

Unlike their predecessors, baby boomers will remain as physically and mentally active as ever, even as they retire from their day jobs. 60 and 70-year-olds will continue to push boundaries, explore and experiment, travel the world, play sports, and stay healthy and fit far longer than what has been considered possible only a generation or two ago – or so we are told by an onslaught of literature, advertisements and workshops for active retirement, declaring the twilight years as the best of all times.

The truth is that many retirees find it hard to stay active at all after having lived sedentary lifestyles for most of their lives.

How active people will continue to be largely depends on the kind of jobs they are retiring from, according to Dr. Stephen Kritchevsky, a professor of gerontology and geriatric medicine and director of the Sticht Center of Aging at Wake Forest Medical Center in Winston-Salem, North Carolina.

For most people, retirement is a very important change in life, which can bring about new opportunities but also pitfalls. Retirees have more time on their hands to take care of their health needs, which can yield important dividends long-term, he said to Reuters Health. But it’s not a given that everyone will begin a healthy exercise regimen if he or she has not done so before.

study from England examined differences in physical activity habits between working and retired participants and found that most of those who lead a sedentary life continued to do so after retiring, and that those who were more active in their younger years usually kept to their routines after they stopped working.

Although it seems that sedentary working conditions and lifestyles prime many people for lack of movement as they grow older, the slower pace of retirement can also be a “critical window” for encouraging older adults to become more active, according to Dr. Alan Godfrey, a researcher at the Institute for Ageing and Health at Newcastle University and lead author of the study report.

One of the most important things retiring people must do is to plan carefully how they intend to fill their days. Pursuing old dreams, developing new interests, taking up new sports and other activities may sound wonderful, but some of those projects may be unrealistic for a number of reasons, including physical limitations and other health concerns.

Naturally, the healthier and fitter you are by the time you get to your golden years, the more you will be able to accomplish. But acting age-appropriately should also be a consideration, no matter how well you have (or think you have) been able to preserve your vigor.

But regardless of personal history, physical exercise is a crucial component of healthy aging. Whether you just want to feel better and have more energy, or whether longevity is your goal, age-appropriate exercise can be beneficial on multiple levels. It helps you control your weight, strengthens your immune system, enhances mobility, promotes better sleep, keeps your sex life going, and may even protect you against age-related memory loss and dementia. But the earlier you start a regular program and stick with it, the better your chances will be that it will do you a lot of good.

If you liked this article, you may also enjoy reading “Adjusting Diet and Exercise to a Slowing Metabolism” and “Healthy Aging: Exercising the Body Benefits the Mind, Too.”

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Timi Gustafson R.D. is a registered dietitian, newspaper columnist, blogger and author of the book “The Healthy Diner – How to Eat Right and Still Have Fun”®, which is available on her blog and at amazon.com.  For more articles on nutrition, health and lifestyle, visit her blog, “Food and Health with Timi Gustafson R.D.” (www.timigustafson.com).

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Walking, a Simple Yet Highly Effective Health Measure

November 30th, 2013 at 5:33 pm by timigustafson

At a time when extreme sports are all the hype, mundane activities like walking don’t get much attention. It’s just too basic, too boring to even think about it. Yet walking can be a great indicator of both physical and mental wellbeing. In addition, walking is considered by health experts as one of the most effective ways to stay fit and fend off illnesses like high blood pressure, heart disease, and even dementia.

A recent study from England found that taking a long walk every day can help decrease the risk of stroke, especially in older men. It doesn’t seem to matter as much how fast someone walks, just how often and for how long.

“Our study suggests that maintaining an active lifestyle, specifically by spending more time on all forms of walking, could be an important part of stroke prevention strategies in older people,” said Dr. Barbara J. Jefferis, a epidemiologist from University College London and lead author of the study, in an interview with Reuters.

According to her findings, men who walked four to seven hours each week were 11 percent less likely to suffer a stroke than those who walked three hours or less. Participants in the study who walked the most – more than three hours daily – had a 60 percent lower risk than those who spent the least amount of time walking.

Although this particular study included only men, there is no reason to assume that walking wouldn’t benefit women in similar ways.

Walking seems to provide other advantages as well. A number of studies have found that losing the ability to walk at a reasonably brisk pace can be an indication not just for physical but also mental decline. Researchers at the Mayo Clinic looked at stride length, cadence and velocity of older adults and concluded that gait changes and slowing pace can be early signs of Alzheimer’s disease and other forms of age-related dementia. Some of these effects may be delayed, if not prevented, in people who maintain a regular walking regimen.

Of course, there is no need to wait until old age to take up walking as a form of exercise. At any time in life, going on hikes or just strolls around the block can help with overall fitness, weight management, bone and muscle strength, balance and flexibility, and also stress management, sleep, and emotional wellbeing.

Unfortunately, according to the Centers for Disease Control and Prevention (CDC), Americans are notoriously averse to walking and prefer driving even for short distances. This is especially true in rural areas and cities that lack a walkable infrastructure. Nevertheless, in its recommendations for greater public health, the agency urges everyone to get a minimum of two and a half hours moderate exercise per week. It may take some creativity and rethinking of lifestyle, but the sooner you start, the better the results will be, now and long-term.

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Timi Gustafson R.D. is a registered dietitian, newspaper columnist, blogger and author of the book “The Healthy Diner – How to Eat Right and Still Have Fun”®, which is available on her blog and at amazon.com.  For more articles on nutrition, health and lifestyle, visit her blog, “Food and Health with Timi Gustafson R.D.” (www.timigustafson.com).

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More Realistic Goals, Longer Lasting Results

January 16th, 2013 at 10:58 am by timigustafson

The NBC hit show, “The Biggest Loser,” now in its 14th season, is well known for its rigorous (to put it mildly) workout sessions where contestants are regularly driven to the brink of collapse in the pursuit of rapid weight loss. Of course, all the huffing and puffing during the exercising also adds drama and entertainment without which the show would probably not have lasted this long.

Although the participants come from all age groups, this year’s focus is on obesity among children and adolescents, which is a good idea considering that 17 percent (12.5 million) of Americans age 2 to 19 are now diagnosed as obese, according to the Centers for Disease Control and Prevention (CDC). Since 1980, obesity rates among the young have tripled, and the latest data show only slight improvements despite of stepped-up efforts by government agencies and advocacy groups to curb the trend.

While it is disheartening to see how much damage the obesity crisis is doing to all generations, programs like “The Biggest Loser” can help convey the message that it is never too early or too late to make positive changes, provided one is willing to put in the hard work. For that they should be applauded. Still, there are some disconcerting elements at play here.

With progressive success in their weight loss efforts, many of the contestants develop a high, if not inflated confidence level. Naturally, a certain amount of faith in one’s abilities is necessary just to stay motivated. However, when I hear a candidate who has still a long way to go to a healthy weight range talk about her plans for running a complete marathon in the near future, I wonder how expectations of what’s possible can sometimes spin so much out of control. Yes, it would be a headline-grabbing sensation if a once morbidly obese person could pull off one of the most challenging athletic performances known to man after just a few month of training – but is that a healthy, even desirable prospect? Why this tendency to swing from one extreme to another?

It is no secret that radical weight loss bouts over short periods of time don’t last in most cases. So-called yo-yo dieting is a well-known phenomenon in the weight loss industry. Many former “The Biggest Loser” contestants have gained at least some of their old weight back. What seems feasible within a controlled environment often doesn’t hold up when people resume their own daily routines.

And there is also no need for that. The intensity and rigor of a concentrated weight loss program cannot and should not continue indefinitely. Studies have shown that most people reap the greatest benefits from light to moderate but consistent exercise such as resistance training, fast walking or jogging for limited distances (up to 20 miles per week). More than that does not produce significantly greater advantages for physical health or longevity, according to Dr. Carl Lavie, medical director of cardiac rehabilitation and prevention at the Ochsner Medical Center in New Orleans who conducted extensive research on the subject. “If anything,” he says, “it appears that less running is associated with the best protection from mortality risk. More is not better, and actually, more could be worse.”

His colleague and study report co-author, Dr. James H. O’Keefe, a specialist in preventive cardiovascular medicine, agrees. “In general, it appears that exercise, like any therapy, results in a bell-shaped curve in terms of response and benefits. To date, the data suggest that walking and light jogging are almost uniformly beneficial for health and do increase life span. But with more vigorous or prolonged exercise, the benefits can become questionable,” he said in an interview with the New York Times.

So, instead of going from years of overeating and doing no exercise whatsoever to competitive running, I suggest that the young lady in question finds some middle ground where she can manage her weight and engage in an overall health-promoting lifestyle that can make life so much better for her for the rest of her life. The same goes for the rest of us.

Timi Gustafson R.D. is a registered dietitian, newspaper columnist, blogger and author of the book “The Healthy Diner – How to Eat Right and Still Have Fun”®, which is available on her blog, “Food and Health with Timi Gustafson R.D.”, and at amazon.com. You can follow Timi on Twitter and on Facebook.

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About timigustafson

Timi Gustafson, RD, LDN, FAND is a registered dietitian, health counselor, book author, syndicated newspaper columnist and blogger. She lectures on nutrition and healthy living to audiences worldwide. She is the founder and president of Solstice Publications LLC, a publishing company specializing in health and lifestyle education. Timi completed her Clinical Dietetic Internship at the University of California Medical Center, San Francisco. She is a Fellow of the Academy of Nutrition and Dietetics, an active member of the Washington State Dietetic Association, a member of the Diabetes Care and Education, Healthy Aging, Vegetarian Nutrition and the Sports, Cardiovascular and Wellness Nutrition practice groups. For more information, please visit http://www.timigustafson.com

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