Exercise and Aging

By Ellie Sweum, PT

Gateau Physical Therapy & Sports Medicine

More Weight Control, Nutrition & Exercise Articles

Exercise and Aging

Do you believe you are destined to be heavier and more unhealthy than you were in your 20's, simply because that's what happens to us as we age? Well, here's some great news, to slow down and even reverse the effects of aging. Research shows that exercise is clearly the best weapon we have to fight disease and make you feel 20-40 years younger.

It is true that weight gain can be age-related, but this is primarily due to a dramatic decrease in calories burned as we age. It is true that decreased levels of physical activity play an important role in decreased energy expenditure, but age-related decline in metabolic rate is also to blame. This decreased metabolic rate is caused by decreased lean mass, increased fat mass, and decreased physical activity. Declines seem to be most rapid after 40 years of age for men and 50 years of age for women. Realistically, a small decrease in daily energy expenditure is most likely inevitable but with involvement in a committed fitness program, “aging adults” over 20 years old can avoid significant decreases in metabolic rate.

Recent studies indicate that between the ages of 30-70, many of the symptoms and conditions traditionally associated with the normal aging process are actually the result of sedentary lifestyles. Based on always accumulating research, many of us can be in better health in our 70's than we were in our 50's. No matter what age you are when you start incorporating regular exercise into your life, significant improvements can be achieved.

As an example of the effect of physical activity, if a person's strength, endurance, mobility and cardio-vascular-pulmonary performance were to be evaluated before and after a one-month period of complete bed rest, 30 years of aging would be equated. Regular exercise as part of our lifestyle can improve heart and respiratory function, lower blood pressure, increase strength, improve bone density, improve flexibility, quicken reaction time, reduce body fat, increase muscle mass, and reduce susceptibility to depression and disease.

So, don't let the fact that you're aging be an excuse for weight gain and failing health. Get involved in a more active lifestyle. Facilities like a Medically Oriented Gym have skilled professionals who can help you develop a safe exercise program that will help you meet your goals and be your healthiest you at any age.