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Air Force 1st Lt. Dave Earl participates in an event at the annual Squadron Fitness Challenge at Langley Air Force Base, Va., May 24, 2012. (U.S. Air Force photo by Airman 1st Class Kayla Newman)
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Thanks to modern medicine, people are living longer. But this now begs the question: how do we gracefully age with our physical and emotional health intact? In other words, how do we embrace healthy aging for the mind and body? Well, perhaps with the right approach and mindset toward physical activity, we can accomplish both.
You may be wondering; what is healthy aging, and how do I achieve it?
Healthy aging is simply the notion of avoiding health problems, living independently, and finding enjoyment in life as we age. Unfortunately, there’s no pill for healthy aging. However, there’s one surefire strategy that will provide you with a healthy mind and body as you age, and it’s this:
Engage in physical activity now.
Exercise is the single most important element to achieving healthy aging for the body and the mind. A practical approach to thinking about exercise as we age is to consider activities we want to participate in not only now, but also in 10 or 20 years down the road. Remember, there’s no substitute for the strength and stamina necessary to play with your children or grandchildren.
So how do we get there?
Many experts now agree that a combination of strength (squats and weight training) and endurance activities (walking, bicycling) should add up to 30-60 minutes daily to improve overall health down the road.
For example, did you know that one of the best ways to build the strength necessary to lift yourself up from a sitting position is a squat exercise? Can you imagine the psychological importance of getting out of your own chair, without help, in your older years? Did you also know that long periods of sitting actually changes the way your body metabolizes fats? Implementing activities such as standing for two minutes for every 20 minutes of sitting could easily mitigate this effect. This will actually help clear fats from the blood and improve your metabolism. Why not consider taking phone calls standing? Many experts now agree that 20 to 30 minutes a day or more of physical activity (which includes walking) may be necessary to improve your health.
Let’s face it: exercise is essential for overall fitness now, but it will also promote mobility (and thus protect your independence) in your elderly years.
It’s never too late to start either.
If you need some motivation, think of this time as way to focus inward or even to connect with others and perhaps most importantly to have a good time. This might be why physical activity lowers depression and anxiety levels; it offers an escape from your worries so you can think more clearly. The practice of focusing inward actually gets easier over time. No wonder why people who exercise alone or together generally cope, relax, and feel better about themselves and the world around them.
And this mind-body focus doesn’t just apply to individuals. Entire health care organizations (like the Military Health System) are now gravitating toward this concept. Even the armed services have taken steps toward identifying the “Total Force Fitness” initiative — or in other words, recognizing all of the moving parts that contribute to a service member’s wellness.
Ever wonder why a 40-year-old platoon sergeant is outpacing a young private? It’s because they are totally fit in mind and body, regardless of age.
Some helpful resources: