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September is nationally recognized as healthy aging Month, a time to promote personal responsibility for health and well-being in all areas of life (physical, social, psychological and financial). There may be no tangible fountain of youth that promises eternal life and continued health, but we have more power than we realize in the daily choices and habits we adopt and maintain throughout our lives.
An active and balanced lifestyle that includes a combination of aerobic, muscular strength and flexibility exercises helps ward off a number of diseases, slows the loss of muscle tissue and improves activities of daily living. Here are some of the cardiovascular and cognitive benefits that come with a healthy lifestyle.
The cardiovascular benefits
The heart and lungs naturally experience a reduction in efficiency and strength over time; This is particularly true for sedentary populations. As we age, the heart has to work harder to do the same amount of work both at rest and during activity. Resting heart rate also decreases at a rate of one beat per minute per year (Murray and Kenney, 206). Similarly, the lungs lose some of their ability to deliver adequate amounts of oxygen to working tissues and organ systems. However, regular exercise helps increase systemic blood flow and oxygen delivery.
Getting and staying physically active and including aerobic exercise (walking, water sports, cycling, etc.) can lower and control blood pressure, thereby reducing the overall stress on the heart. Activity can also help lower cholesterol levels and prevent atherosclerosis from forming in the arteries. Additionally, individuals who remain active reduce the risk of all-cause mortality and premature death from preventable diseases. Although you may not be able to outlast Father Time, you can certainly go far enough ahead that it's difficult for him to catch you.
The cognitive benefits
The brain is a truly remarkable puzzle. In fact, modern medicine could study the brain indefinitely and still not learn everything about its mysterious network. The brain is constantly changing in size and functionality. Typical age-related changes include a decrease in brain weight and size (not significant, but still a reduction), network size, and blood supply. The aging brain also suffers from memory loss, a decrease in inductive reasoning skills and mental acuity, a decrease in spatial awareness, and the development of balance disorders.
No one is immune to changes in the brain, but exercise and physical activity (along with proper nutrition) significantly slow the rate of cognitive dysfunction. Think about it in these terms – what’s good for the heart is also good for the brain.
Overall, exercise improves memory, improves thinking and problem-solving skills, increases brain support hormones, improves blood and oxygen flow to the brain, acts as a natural antidepressant and stress reliever, and improves focus so you can concentrate on difficult or challenging tasks. In short, stay on your toes to keep the mind sharp.
In reality
Exercise remains one of the main keys to living well across the lifespan. We cannot stop or reverse the circle of life, but we can influence how we experience this journey. And it's never too late to make healthy choices to improve your future.
References
Murray, R. and Kenney, W. L. (2016).Practical guide to exercise physiology.Champaign, Ill.: Human Kinetics.
Learn a holistic approach to working with active agers that goes beyond the physical aspects of movement. In addition to incorporating appropriate modifications, the ACE Senior Fitness Specialist Program examines rapport building, behavior change, motivation and adherence, and nutrition.