Exercise as Medicine: Part 1

jacky

Exercise as Medicine: Part 1

On Feb 08, 2011

Aging and Independence
Did you know that exercise can increase your independence as you age?  Research has shown that regular exercise can decrease disease, disability, age related degeneration; increase brain function, and help you remain in control of your bodily functions for a longer period of time.
[media id="PRD__4c9269ea7ef3c7_70471132" title="Senior Woman Walking"] For example, a six year study found that working out for as little as 15 minutes three days a week reduces the risk of dementia and Alzheimer’s by 40%.
If you want to remain young and active as you get older I suggest these simple steps:
Perform strength training exercise 2-3 days per week – Squats (with dumbbells or just body weight) are a great functional exercise to add to your routine – and perform cardio exercise 2-3 times per week for at least 15-30 minutes. Lastly, make sure to get your 10,000 steps in daily – this will likely result in at least 15 minutes of physical activity each day.
References:
Danforth KN, Shah AD, Townsend MK, Lifford KL, Curhan GC, Resnick NM, Grodstein F. Physical activity and urinary incontinence among healthy, older women. Obstet Gynecol. 2007 Mar; 109(3):721-7.
LaCroix AZ, Guralnik JM, Berkman LF, Wallace RB, Satterfield S. Maintaining mobility in late life. II. Smoking alcohol consumption, physical activity, and body mass index.  Am J Epidemiol. 1993 Apr 15; 137(8):858-69.
Weuve J, Kang JH, Manson JE, Breteler MM, Ware JH, Grodstein F. Physical activity, including walking, and cognitive function in older women. JAMA. 2004 Sep 22; 292(12):1454-61.
Barnes DE, Yaffe K, Satariano WA, Tager IB. A longitudinal study of cardiorespiratory fitness and cognitive function in healthy older adults.  J Am Geriatr Soc. 2003 Apr; 51(4):459-65.
Larson EB, Wang L, Bowen JD, McCormick WC, Teri L, Crane P, Kukull W. Exercise is associated with reduced risk for incident dementia among persons 65 years of age and older. Ann Intern Med. 2006 Jan 17; 144(2):73-81.
Heesch KC, Miller YD, Brown WJ. Relationship between physical activity and stiff or painful joints in mid-aged women and older women: a 3-year prospective study.  Arthritis Res Ther. 2007; 9(2):R34.
Feinglass J, Thompson JA, He XZ, Witt W, Chang RW, Baker DW. Effect of physical activity on functional status among older middle-age adults with arthritis. Arthritis Rheum. 2005 Dec 15; 53(6):879-85.



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