Exercise and a healthy lifestyle are important at any age. The good news for seniors is that the benefits of exercise may appear most dramatically as we grow older. Physical activity is also associated with a number of positive effects on our mental health.
Researchers at Tuft's University's have found that when older Americans exercise, major symptoms of biological aging can be reversed in people over the age of sixty! They looked at ten indicators of physical vitality - lean body mass, strength, metabolic rate, body fat, aerobic capacity, blood sugar tolerance, cholesterol, blood pressure, bone density, and body temperature. They found strong evidence that by concentrating on only two of these - body mass (building muscle tissue) and strength (increasing muscle strength), participants between the ages of 60 and 72 rejuvenated their entire physiology.
A landmark study conducted by UCLA public health researchers outlined seven "short cuts" to health in aging. Looking at aging patterns in seven thousand subjects, these researchers were able to predict longevity based on these seven lifestyle factors. They included: eating breakfast daily, avoiding snacks, maintaining ideal weight, exercising regularly for endurance, strength and flexibility, sleeping seven to eight hours per night, not smoking, and moderate drinking (on the order of two alcoholic drinks per day).
The results of this study suggested that adhering to these habits had a more powerful influence on well-being than physical condition, genetic endowment, or personal income. Forty-five year old men in this study who observed three or fewer of these habits could expect to live another 21.6 years, while men of the same age who observed six or seven could expect to live another 33 years! A person aged fifty-five to sixty-four who practiced all seven good habits was found to be as healthy as adults aged twenty-five to thirty-four who practiced only one or two!
In addition to health and longevity, exercise and lifestyle factors clearly affect our mental well-being. Any exercise that increases our oxygen consumption and burns calories may also serve as an effective:
Relaxation Aid
Simply being engaged in something different from your usual routine can help distract you from daily stressors. When you concentrate on exercising, your mind takes a break from your worries. You may find that while exercising you are able to come up with creative solutions to ongoing problems.
Energy Balancer
If you're running low on energy, exercise will actually tend to provide you with more, enhancing your ability to deal with the day's challenges. Also, when your cardiovascular system is in shape, your heart rate stays lower and rises more slowly, thus allowing you to react more calmly to potentially upsetting situations.
Self-esteem Booster
Studies show that when you exercise, not only do you feel better about your body, you also feel better about yourself. You may be proud of the changes in your body, but you have also mastered other skills. You've gained the discipline of a regular schedule, you've pushed past initial resistance and excuses, and you've overcome initial bodily discomfort and soreness.
Overcoming these challenges can result in a feeling of mastery and a sense of achievement. This sense of self-reliance and increased confidence in yourself carries over into other areas of your life.
Depression Lifter
Some research suggests that regular aerobic exercise actually increases the levels of certain important chemicals, called neurotransmitters, in the brain. In depressed individuals, these chemicals may be below normal levels needed for a sense of well-being. For some mildly or moderately depressed individuals, a regular exercise program may produce results similar to a prescribed antidepressant.
Dr. Moore is a licensed psychologist and Founder and Director of Fall Creek Associates. She is President of the Sacramento Psychological Association, adjunct faculty member in the School of Psychology at the Fielding Graduate Institute, teaches classes through The Learning Exchange, and frequently appear as a guest on public service programs having to do with psychology and emotional wellness. She has also written a newspaper column called Senior Wellness, which focuses on general psychology topics as well as those of special interest to senior readers. In addition to working with private clients, she welcomes the opportunity to disseminate information on psychology and mental health issues to the general public through her PsychPages website.
