Beginning an exercise program in middle age

Regular moderate exercise helps reduce the risk of many cancers, including colon cancer.  But for exercisers in their 50′s and 60′s, exercise provides other unique benefits.  Exercise reduces the risk of heart disease and the risk of premature death.  In a study published in Medicine and Science in Sports and Exercise, researchers at the University of Michigan Medical School and the VA Ann Arbor Health Care System found that “those who were regularly active in their 50s and early 60s were about 35 percent less likely to die in the next eight years than those who were sedentary. For those who had a high heart risk because of several underlying conditions, the reduction was 45 percent. “   A study conducted at the University of California-San Diego also indicated that exercise improves sexual satisfaction.  Seventy-eight middle aged men who exercised regularly over a period of nine months indicated that their sex life “was more satisfying as far as stamina and orgasms.”

For middle aged women, exercise can also help prevent weight gain usually attributed to menopause.  Mayoclinic.com features an article about menopause in which the issue of weight gain is addressed. According to the article, “changing hormone levels associated with menopause aren’t necessarily the cause of weight gain. Aging and lifestyle factors play a big role in your changing body composition, including:

• Exercising less. Menopausal women tend to exercise less than other women, which can lead to   weight gain.
• Eating more. Eating more means you’ll take in more calories, which are converted to fat if you don’t burn them for energy.
• Burning fewer calories. The number of calories you need for energy decreases as you age because aging promotes the replacement of     muscle with fat. Muscle burns more calories than fat does. When your body composition shifts to more fat and less muscle, your metabolism slows down.

But if exercise has not been part of your daily routine, it can be intimidating to begin in middle age.  Over the next several weeks, I will be posting a series of articles about how to develop a fitness plan in middle age that meets the recommendations of the American Heart Association (AHA) and the American College of Sports Medicine (ACSM).  Look for the articles on Tuesdays, right here at the Colon Cancer Coalition blog.  Each article will focus on a different component of current AHA/ACSM recommendations and will provide step by step instructions for beginners.

The AHA/ACSM exercise guidelines for adults under the age of 65 and in good health are as follows:

Moderately intense aerobic activity, 30 minutes a day, five days a week or vigorously intense aerobic activity 20 minutes a day, 3 days a week.  In addition, eight to 10 strength-training exercises, eight to 12 repetitions of each exercise, twice a week.

For adults aged over 65 or for adults aged 50-64 with clinically significant chronic conditions the AHA/ACSM exercise guidelines are as follows:

Moderate intensity aerobic activity for a minimum of 30 minutes on five days each week or vigorous intensity aerobic activity for a minimum of 20 minutes on three days each week.  This recommended amount of aerobic activity is in addition to routine activities of daily living of light intensity (e.g., self care, cooking, casual walking or shopping) or moderate-intensity activities lasting less than 10 min in duration (e.g., walking around home or office, walking from the parking lot). Muscle strengthening activity should take place for a minimum of two days each week,  flexibility training 2 days, and balance 2 days.

Next Tuesday’s article will focus on getting started with aerobic (cardiovascular) activity.  In the meantime, it’s not too early to begin planning!  Take the following steps to put your plan on the right track.

1. Plan a time to exercise. It is rare for exercisers of any age to work out because they simply have nothing better to do.  Like everything else, exercise needs to be scheduled. By designating a specific time for exercise, the workout becomes a priority and the chances that you stick to your commitment are greatly increased.
2. Gather friends. A key factor which improves adherence is social support.  Find friends who enjoy the same activities as you do and who will support you on your path to fitness
3. Get equipped.  Be sure to have comfortable exercise apparel, a water bottle, and supportive exercise shoes.
4. Get checked.  If you have any medical concerns that may impact your ability to exercise, see your physician to get more information about what you can and cannot do.

By getting started now and gradually introducing increased levels of activity, you can expect to see improvement in how you look and feel in a matter of weeks.

(photo source: HeyJules45 on Flickr!)