Reducing the risk of chronic illness (cardiac pathologies, diabetes and even cancer), feeling and looking younger than your actual age are targets which can be achieved through physical exercise. Numerous scientific studies confirm this, but the majority of people are still not getting the message. Let's make it quite plain.  

For example, only 11% of the American population over the age of 65 who responded to a recent government survey said that they exercised one or two days a week (the recommended level for improving overall health). Only 6% of those who responded, on the other hand, achieved their targets: this is the result of a survey published by the U.S. Centers for Disease Control and Prevention.

And that's a shame, because experts agree that small efforts in physical exercise can lead to big results. 

This is the thesis, for example, of Colin Milner, the head of the International Council on Active Aging, an association of over 3,500 specialised adult fitness organisations. "Many of the chronic conditions we have encountered result from more from lack of exercise than age, and we are convinced that physical activity can delay the symptoms of many of them".

The proof? After 50 years of age, we start to lose 12% of our muscular strength and 6% of our muscle mass every ten years. According to kinesiologist Ben Hurley of the University of Maryland, strength training can significantly invert this process: just two or three months of thrice weekly weight training can increase strength and muscular mass by a third, which compensate for three decades of loss of muscular strength and mass.

When should one start to make up for lost time? In reality it's never too late to start, according to Julie McNeney, vice president for education at the International Council on Active Ageing. "You can be fit as you want, so long as you don't want to have the physique you had at 18 or 19,"  says McNeney "on the other hand, even elderly people run marathons and can compete in the Senior Olympics". Without needing to practice extreme activities, it is enough to do some gardening and walking to get significant benefits: the important thing is to set targets and decide what it means for each of us to be fit.  

"It could correspond to be being able to dress oneself, or being able to be independent in the home." McNeney continues. "Or maybe you set yourself the target of being fit enough to lift and carry your grandchildren around and play with them". Whether an elderly person wants to run a marathon or pick up their shopping without effort, the advice is always the same: "Set yourself realistic, objective targets".

Another authoritative voice is that of Dr. Jack Higgins, vice president of health promotion for Fifty-Plus Lifelong Fitness, an organisation based in Palo Alto, California, dedicated to promoting physical activity among middle aged and older people. "It's important to start slowly," says the doctor, "without exaggerating. It's also important to get rid of the idea that only the young can be fit. I think people are starting to understand that they mustn't stop when they reach 40 or 50. People who live a sedentary lifestyle put on weight and not only become less attractive, but you can bet they'll also have joint problems and may even develop diabetes and cardiac problems. Remember that the principal causes of bodily illness with advancing age depend more on lack of exercise rather than overuse".

McNeney and Higgins agree on several points: first of all, when you start a physical exercise programme, it's best to get your doctor's go-ahead. Then you can start training 30 minutes a day at least five times a week: if you're not sure how much energy you have in your body, start with walking, then go on to strength training with equipment or free weights, better under the supervision of a trainer. It is important not to neglect two other aspects: flexibility (before and after exercise) and balance, essential to preventing falls, which are increasingly dangerous as you age.

Group exercise is especially motivating for seniors. But if the obstacles are still hard to overcome, at least cut the grass or do the housework. If you spend at least two hours a day in front of the TV, McNeney recommends strolling around the house or climbing the stairs during commercial breaks: this can give you up to 30 minutes of exercise instead of channel hopping in breaks!

Source: American Journal of Preventive Medicine, November, 2003; Dr. Andrew Weil's Self Healing Newsletter; IHRSA