The discipline of a daily 30-minute workout
was ratcheted up to 60-90 minutes of activity. Both exercise
avoiders and busy seniors with jobs and families argue
that they don't have the time. But in a nation where people
watch TV for 15-30 hours a week and spend additional hours
on their computers, it is not a question of time but of
priorities.
Why has the government revised its earlier guidelines
that promoted a half hour of daily brisk exercise? With
our sedentary lifestyles it is becoming more difficult
to lose weight and maintain health. Experts now find
that it takes AT LEAST thirty minutes most days to reduce
the risk of osteoporosis, heart attacks, and type 2
diabetes, yet only one-third of adults meet that goal.
Obesity is a growing problem and health care costs for
older Americans who don't exercise are skyrocketing.
The recent recommendations now specify the levels of
health that can be achieved through the 30-60-90 minute
durations of activity:
* 30 minutes of moderate physical activity is necessary
to prevent chronic ailments like diabetes and heart
disease
* 60 minutes to maintain an ideal weight already achieved
* 90 minutes to lose unwanted weight
To get started try mentally reframing the idea of 60-90
minutes of daily exercise. Think chunks, as in 10, 15,
or 20-minute chunks of strenuous movement throughout
the day that accumulate to your goal total. A brisk
purposeful half-hour walk (or two 15-minute walks),
combined with 20 minutes of yard work, using stairs
throughout the day, and some swimming or yoga for 30
minutes could do that. Throw in vacuuming or working
on your woodpile and you're over the top.
How about joining a local gym or fitness facility?
Although that is one way to incorporate regular exercise
into your life, it's not a requirement. Yet for many
the idea of having paid for a membership is a great
motivator to go exercise. A side benefit is that exercising
around other people leads to social interaction. Some
gyms offer reduced prices for seniors or special rates
during "off hours" midweek.
Whatever activities you choose as building blocks toward
your 60-90 minute goal, bear in mind that they must
be things you enjoy and activities that fit your lifestyle.
Think of activities that increase your heart rate, speed
your breathing, and increase muscle tone and flexibility.
When brainstorming for ideas consider joining a walking
group, a water exercise class at your local school,
classes offered by your town's recreation department.
For seniors the conditioning rewards are great and
the health benefits even better:
* weight loss and maintenance
* lowered blood pressure
* improved stamina and balance
* increased strength and flexibility
* stronger bones
* stress reduction and mood elevation
* cardiovascular conditioning
* and ah, better sleep
Experts tell us that choosing a healthy lifestyle can
trump genetics and that exercise is the cornerstone
of good health. If you are sedentary you probably aren't
ready for a 60-90 minute daily exercise program, but
start with 10 and keep adding. You'll be glad you did.
And so will your doctor.
NOTE: This is the first of a two-part series on the
government's guidelines. Next month's column will discuss
the new dietary guidelines.
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