Healthy, Active Aging

(CARLSBAD, CA) - We’re lucky to live in a day and age when a person 50 years old is considered by many to be young. Average life expectancy increased by decades during the 20th century, jumping from the late-forties around 1900 to the late seventies by 2000, and seniors are embracing the concept of “fearless” aging.

For Jazzercise founder Judi Sheppard Missett, fearless aging is tantamount to aging gracefully. While we can’t halt the march of time, we certainly can slow its physical effects and live full and active lives well into our eighties and even nineties.

“About 70 percent of how well you age is under your control,” states Thomas Perls, M.D., an associate professor of medicine at Boston University’s School of Medicine. Basically, you can feel younger than your years through diet, exercise and attitude.

Unfortunately, lingering misconceptions about exercise continue to prevent some seniors from joining in, which is extremely frustrating when you consider how much it can improve their quality of life.

“A progressive exercise prescription can enhance function by 10 percent to 20 percent,” states Roy Shephard, M.D. Ph. D., professor emeritus of applied physiology at the University of Toronto. “In terms of functional capacity, conditioning can reduce biological age by 10 to 20 years.”

And research has shown that significant physical gains in strength and endurance can be made by individuals in their eighties and even nineties. Research also indicates that exercise can lower the risk of several chronic diseases, from type 2 diabetes to hypertension, cardiovascular disease and certain forms of cancer.

Experts contributing to a 1998 position issued by the American College of Sports Medicine all agreed that exercise was the key to maintaining quality of life, as well as extending life expectancy. On the flip side, inactivity can lead to premature mortality.

So, regardless of your current age, it’s time to get active! If you’re over 40 and have been relatively inactive, here are some tips:

—  Check in with your doctor and get the green light before you begin. A thorough health check may be in order to insure that you have no hidden risks.

—  Try a group exercise class with a certified instructor who can monitor your ability, technique and progress. Water aerobics and dance exercise classes are terrific options, and the social aspect of these classes is a great motivator.

—  Pursue a well-rounded exercise program that includes resistance training, cardiovascular conditioning and flexibility exercises. A good weekly regimen might include three 10-minute weight training sessions, a brisk 30-minute walk five days a week, and a yoga or tai chi class twice a week.

Any workout should include a proper warm-up and cool-down. Try the following side-bend exercise to prepare for a workout or as a post-workout stretch. 

Stand in a wide stance with your knees and toes turned slightly outward.  Lift your torso tall, stretching your spine upward.  Keep your abdominal muscles pulled in and your shoulders relaxed and pressed down as you move.  Reach your right arm overhead as you bend your left knee into a small side lunge, then lean over to your left to stretch the right side of your torso.  Place your left hand on your thigh for support as you stretch.  Return to the beginning position and reverse the movements to stretch the other side.  Breathe naturally as you stretch, and think of lengthening your spine up and out – not down – as you stretch.  Continue alternating right and left as desired.  Make sure your stance is wide enough that your knees do not bend out beyond your toes as you lunge side to side. 

Jazzercise, created by Judi Sheppard Missett, is the world's leading dance-fitness program with more than 6,800 instructors teaching 30,000 classes weekly in the U.S. and around the globe. Since 1969, millions of people of all ages and fitness levels have reaped the benefits of this comprehensive program, designed to enhance cardiovascular endurance, strength, and flexibility. For more information on Jazzercise go to jazzercise.com or call (800)FIT-IS-IT or (760)476-1750.

Courtesy of Jazzercise, Inc. - jazzercise.com