| Keep on moving if you want to stay healthy |
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Page 1 of 3 Laura Mahoney, Western MailSource: IC.UK.Wales.co.uk As we get older, we move less. Recent research undertaken by the Sports Council for Wales shows that activity levels fall away as we age. While 36.7% of those over 15 years old are active at the recommended levels, once we pass the half century mark the figure drops to 29.8% and 26.6% once we hit 65. So as we age we drift away from exercise - at a time when it's especially crucial that momentum is maintained. And if it's true that "old age doesn't come on its own", undertaking regular exercise will help keep what comes with it to a minimum. People often confuse lack of fitness for the signs of "getting on" and enter an activity slowdown. It might seem like the natural thing to do, but putting your feet up in later life puts you on the slippery slope leading to dependency and ill health. Unfortunately you can't store the benefits of exercise. If you were sporty until your 40s, it won't help in your 70s, so to maintain a healthy lifestyle the message is simple - keep moving. Experts say the older body performs far more efficiently if you exercise. While rest and relaxation is important, it is vital that you fit in regular activity to stay active, healthy and independent. In response to Health Challenge Wales - the national focus for action to improve health and wellbeing in Wales - the Sports Council for Wales is calling on people to step up their activity levels and contribute to a turnaround in the health of the nation. Swansea's Dr Mark Ridgewell, a sports medicine doctor and general practitioner, explains, "It cannot be overstated how important regular exercise is for everybody. Just 30 minutes of moderate intensity exercise - a level at which you should feel warm, mildly out of breath and mildly sweaty - on five or more days of the week is all you need to do in order to bring about real health benefits. Put simply, walking just two miles every day means you will dramatically improve your overall health and quality of life." Keep active by walking with a friend, cycling to the shops, gardening, playing tennis in the park, practising tai chi or exercise with videos at home. Do what feels right for you. The benefits of exercise will begin as soon as you start, but it may take a couple of months to notice improvement." So what are the benefits? Studies consistently show that regular exercise can help lower blood pressure and LDL cholesterol levels, decrease the risk of heart attack and stroke, lower the risk of obesity and diabetes, lower the risk of certain types of cancer, reduce the risk of osteoporosis and boost the immune system. As you grow older, your chances of developing heart disease increase. Research from the British Heart Foundation shows that regular physical activity is one of the best things you can do for your heart and can halve your risk of developing the disease. Even if you have already had a heart attack, a programme of physical activity reduces the risk of having another attack. The risk of osteoporosis becomes far greater for both men and women once they hit 50. For the one in three women and one in eight men over the age of 50 who are affected by osteoporosis, regular exercise can influence the condition and play a part in the rehabilitation process. Regular exercise is vital for maintaining muscle strength and bone density, which decline with age. When muscles aren't used, they waste away which will affect your ability to perform daily activities, leave you more prone to injury and increase your chance of suffering a fall. The elderly can also benefit from improved posture, balance and flexibility. Staying physically fit has been found to help people maintain memory longer throughout their lives. As people get older, their memory skills can deteriorate and physical activity can help ward off this effect for some time. There are no side effects from exercise, as long as it is done correctly. Before you start seek the advice of your doctor, especially if you suffer from heart disease, arthritis or asthma. Even so, there should be some form of exercise out there for everybody. |
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