Exercise And Aging-Part Two

I have written in this space before concerning the relationship between exercise and health as we age (see TOTW “Exercise And Aging” in the word search archive). Some recent research in the Journal of the American Medical Association (JAMA) last fall attempted to break this exercise and aging relationship down into “keys” for healthier living AND longevity—especially in the later years. The starting average age for the men in the study (and this study involved only men) was 54 years and nearly 6,000 men were involved in the long-term analysis. Basically, they were tested for functional health (level of physical and cognitive health) at ages 75, 80, 85 and 90 years. Nine factors were shown to be “descriptive” for healthy aging. In other words, although age was obviously noted at each examination, general health at each age level was compared to lifestyle factors. Nine important factors were identified and six of the nine were directly related to diet and exercise.

Those in the beginning of the study that had none of the nine risk factors had about a 7 out of 10 chance at reaching 85 while those with six risk factors or more had only about a 2 out of 10 chance of reaching that age. The risk factors included low grip strength, overweight and/or obesity, higher than average blood sugar, higher levels of hypertension, smoking, higher intake of alcohol, lower level of education, high blood lipid (fat) profile and—are you ready for this—being single. For example, those individuals that had higher grip strength (generally regarded as an indication of higher overall body strength and the presence of comparatively challenging physical activity including strength training) and did not carry excess weight (indicating regular exercise and proper diet), not only lived longer but also were, in most cases, healthier at each age level. Similarly, those who were overweight did, in many cases, have higher blood sugar levels and higher blood lipid profiles. Of course, alcohol overuse and smoking also reduced longevity as well as general health at any age. This slow decline in health and subsequent reduction in age at death has come to be known as “real age” and is also the topic of a book of the same name by Dr. Michael F. Roizen.

One of the biggest take-away messages of the study, however, was the importance of physical fitness and health in middle age. As you recall, those who were already staying fit in their mid-fifties (the start of the study) did much better in their seventies, eighties and nineties. This does NOT mean, however, that one cannot reduce their chance of an earlier death and higher incidence of chronic illness if they are exhibiting too many of the risk factors analyzed in the study. What it does mean is that there is no time like the present to DO something about the risk factors. By exercising and strength training regularly and effectively, following a healthier eating plan, consuming alcohol sparingly and NOT smoking, seven of the nine risk factors can be reduced. So for all you middle –aged guys(and women) out there—what are you waiting for?

I’m Dr. Paul Kennedy and that’s the “Be Fit, Stay Fit” Topic of the Week. Good luck with YOUR program. I KNOW you can do it!

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