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The Fountain of Youth
Your waistband is getting tighter, you haven’t been able to touch your toes in
10 years, and the last time you sprinted after a Frisbee you got winded in a few
seconds. Not to mention the fact that your memory isn’t as sharp as it used to
be.
But if you’re blaming those changes solely on the fact that you’re
over 40, 50 or 60, you could be missing the real cause -— and the solution.
Aging is inevitable, but a mounting stack of scientific studies proves
that much of the decline we blame on nature is really the result of a sedentary
life.
By getting off our duffs, we can slow the downhill slide, delay or
prevent debilitating diseases, enhance our quality of life, and even save on
health care costs.
The Aging Process
The prospect of gray
hair and wrinkles is the least of your worries. Underneath the skin, changes
traditionally attributed to aging include a reduction in bone mass, the loss of
muscle tissue, and the deterioration of one’s sense of balance. Cognitive
changes — such as impairment in recent memory — are common.
As we age,
our likelihood of developing certain diseases increases. Cancer, cardiovascular
disease, stroke, type 2 diabetes and high blood pressure are much more common
among the elderly.
But don’t let this list of woes discourage you. It
turns out we do have control over the rate of our demise.
Many of the
changes we once saw as inevitable can be slowed or even reversed, researchers
say. They’ve even coined the term “sedentary death syndrome” to describe the
maladies that are caused or made worse by a couch-potato lifestyle.
The Exercise Prescription
Staying younger longer takes an
investment of three to four hours a week.
The American College of Sports
Medicine recommends at least 30 minutes of moderate aerobic exercise most days
of the week and at least two weekly sessions of strength training.
Both
are essential: aerobic exercise, or cardio, for your heart and lungs, and
strength training to maintain muscle, bone and balance. Both burn calories and
help maintain healthy weight.
Moderate aerobic activity means brisk
walking, biking casually, dancing, hiking, doing light yard work, or using
exercise machines such as treadmills and stationary bikes.
Strength
training involves lifting weights, doing calisthenics such as push-ups and
sit-ups, using strength equipment in a gym, or doing yoga.
Help
Yourself, Help Your Employees
Need to work on your own fitness?
Try these ideas:
- Get a dog. You’re more likely to take daily walks when you know your pet
needs the exercise, too.
- Wear a pedometer. People who track their steps get more exercise than those
who don’t. Work up to 10,000 steps a day for significant health benefits.
- Schedule exercise in your calendar like any other appointment. If you can’t
spare 30 minutes straight, fit in two 15-minute sessions.
- Put a treadmill in the break room. Encourage employees to use it during
lunch hour or breaks.
- At company parties, don’t just sit around and eat. Schedule activities like
softball or horseshoes.
- Talk to the American Cancer Society, which helps businesses create wellness
programs.
Learn More
Want to feel younger as you age? Check
out the free online article “How To Slow The Aging Process,” available from the
NASE at
health.NASE.org.
The
article covers:
- Learn how to prevent and reduce many of the physical changes associated with
aging
- Get specific ideas about actions you can take today to age more gracefully
- Find ways to help your employees fight off the effects of aging