Now is the perfect time to plan what you're going to do for your body as the cooler weather sets in. Athletes already have their plan dialed in. But there are two types of people who may not have thought much about planning for the cooler weather, much less a youthful older age. Which type are you?
The first group: Those who are fairly active and want to stay in shape. These people may enjoy golf or bowling or a more strenuous activity now and then. They try to eat a healthy and non-fattening diet, and they may or may not workout on a regular basis.
The second group: Those who never work their body at all. They spend a lot of time sitting and may go days without doing anything that involves engaging the body in physical activity. They spend most of their time sitting while watching TV or eating. Many heartily wish to lose a few pounds, but they rarely undertake a plan to lose weight.
Let's address the more sedentary group first. If you are among them, pay attention.
The newest studies on preventing dementia - a concern for everyone 50 or older - are finding that exercising the body is an important part of preventing Alzheimer's Disease.
According to the website Medicalnewstoday.com, "Experts from the University of California, San Francisco, said that over 50 percent of all Alzheimer's cases may be prevented through lifestyle changes. The site also points out that, researchers say there are certain lifestyle measures we can make to reduce our risk of developing Alzheimer's disease and dementia, including being physically active..."
The latest research seems to indicate that not only Alzheimer's, but other kinds of dementia can be delayed, or have much milder symptoms in those who actively move around.
Respected sources such as the Mayo Clinic, U.S. National Library of Medicine and more tout the ongoing studies showing that physical activity may help prevent mental deterioration as people age.
The medical journal Neuroscience published a study led by Judy L. Cameron, Ph.D, a professor of psychiatry at the Pittsburgh School of Medicine. The study used monkeys to prove the benefits of exercise on the brain. According to Dr. Cameron, "We found that monkeys who exercised regularly at an intensity that would improve fitness in middle-aged people learned to do tests of cognitive function faster and had greater blood volume in the brain's motor cortex than their sedentary counterparts," Dr. Cameron said, adding, "This suggests people who exercise are getting similar benefits."
Basic human physiology helps explain why both physical and mental exercise can stave off dementia. This is information worth researching on your own: the way the body makes vessels to carry blood. When a body part is working, whether it's muscle or brain, it needs more oxygen, which is supplied by the arteries. When the body is actively working it also creates waste products that must be taken away. The veins take deoxygenated 'used' blood back to the heart to be enriched again.
As exercise progresses (which it should), more tissues - such as muscle fibers - also need oxygen and waste removal. Tiny extension blood vessels called capillaries begin establishing themselves throughout the body. Here is an important fact: Just as fat can't be removed in only one place, but is lost all over the body in a weight loss program, capillaries spread throughout all the tissues, not just the ones needing extra oxygen and garbage removal.
But if physical activity stops or slows, and there's no longer a need for extra oxygen and waste removal, those new capillaries will wither away. The body is economical; it doesn't create energy if there's no call for it.
For those of you in the second group, who are active and want to stay that way, change your workouts to obtain skills that would make your activities more enjoyable. For example, if you're a bowler, you may wish to throw with more 'oomph,' so the ball rolls forcefully to the pins. If you're a climber, are certain routes or problems more difficult for you? Would more finger strength or an ability to make a plyometric arm stretch help? Learn exercises to build the necessary strength, and make those exercises part of a regular routine to keep the blood flowing.
Change your workout by starting to build the mind and body you will want in the years to come. Your older self will be very thankful you did.
Wina Sturgeon is an active 55+ based in Salt Lake City, who offers news on the science of anti-aging and staying youthful at: adventuresportsweekly.com. She skates, bikes and lifts weights to stay in shape.
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