“Close to last” isn’t usually a phrase we connect in our mind with success. Indeed, not many things in life, it seems, count much at all if you don’t “hit a grand slam.”  Fortunately, this may not be an absolute when it comes to an extended lifespan. As a chiropractor in Seattle, who has many senior patients and who is also a firm believer in the advantages of exercise at every age, I was very curious about the following study.

Researchers found that of the “least-fit” versus the “slightly more fit” in a recent study of nearly 4,400 healthy Americans, roughly 20 percent with the lowest physical fitness levels were twice as likely to die over the next nine years as the 20 percent with the next-lowest fitness levels. (That is to say, those 20 percent who were almost at the lowest fitness levels.) This is the familiar “bad news/good news” outcome. It is certainly bad news if you are a resolute couch potato. But, it is genuinely good news for those who haven’t quite hit rock bottom in the sedentary lifestyle department but are not, by any stretch of the imagination, “exertive.” Apparently, those individuals who remain even moderately fit as they age may have greater longevity than those who are entirely out-of-shape, the study suggests.

Between 1986 and 2006, researchers determined the fitness levels of 4,384 middle-aged and senior adults during exercise treatmill tests. The researchers then observed their progress for approximately nine years. The study took into consideration factors like obesity, high blood pressure and diabetes. This, in and of itself, underscores the importance of physical fitness itself. In an email to Reuters Health, lead researcher, Dr. Sandra Mandic of the University of Otago in Dunedin, New Zealand, stated: “Our findings suggest that a sedentary lifestyle, rather than differences in cardiovascular risk factors or age, may explain the two-fold higher mortality rates in the least-fit versus slightly more fit individuals.”

Nearly two-thirds of the least-fit study participants were not getting the minimum recommended amount of exercise, which is at least 30 minutes of moderate activity (like brisk walking) five or more days a week. “These results emphasize the importance of improving and maintaining high fitness levels by engaging in regular physical activity,” Mandic said, “particularly in poorly-fit individuals.”

After classifying the study group participants by fitness levels, the researchers discovered that 13 percent of those who were in slightly better shape had died during the study period. But, 25 percent of the least-fit men and women had died during the same period. Only 6 percent of the most-fit group (i.e., the ones who “hit a grand slam,” so to speak) had died during the follow-up period.

The five fitness-level groups showed little variance, overall, in their reported exercise routines during most of their adult lives, but notably, they varied in activity levels only in recent years. “Since it is recent physical activity that offers protection,” Mandic said, “it is important to maintain regular physical activity throughout life.”

Since fitness is overtly connected to longevity (and, in this study, despite weight and health issues like high blood pressure and high cholesterol), And, of course, imagine the health benefits we could all obtain if we worked our way up into the higher levels of fitness.

SOURCE: Medicine and Science in Sports and Exercise, August 2009.

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Chiropractors, like Chiropractic Seattle, agree that “motion is life” and, therefore, exercise and other healthy activities are essential. We, humans, were designed to walk, to run, to dance, and to move all the muscles of our body for our entire lifespan. So, naturally, it follows that we either “move it or lose it!” Our aging “Baby Boomer” population is discovering just how true this cautionary advice is when it comes to energy, vitality, mobility, and good health in later years. With every year of our life, we have much to gain from being physically active…and plenty to lose by living an immobile or sedentary lifestyle.

As our age-related risks of chronic disease increase, regular physical activity can actually slow down the trend. In addition, research has shown that people who have already developed coronary artery disease, osteoarthritis, high blood pressure, chronic obstructive pulmonary disease (COPD), Type 2 diabetes, and other age-related chronic diseases can benefit substantially by increasing their physical activity and, therefore, often can manage their chronic illness with fewer medicines.

Furthermore, some studies suggest that the cardiovascular benefits an individual gets from physical activity may also help the brain stay healthy. “Physical activity influences the frontal region of the brain,” says Dr. Bradley Hatfield, professor of Sports Psychology at the University of Maryland, College Park. So, if you’ve been wondering what the best thing is that you can do to keep your brain young, the answer may be for you to take a long walk. A key factor is that exercise thickens the brain tissue and builds more synapses in the brain. The brain has 10 billion nerve cells, called neurons, and on average, neurons are connected to each other through 10,000 synapses. Every time we exercise, more synapses form and the active brain gets stronger.

On a regular basis, being physically active increases the quality of life (period). Some of the benefits include improved energy levels, mental sharpness, balance, strength, flexibility, and weight control. Moreover, regular aerobic exericise has been shown to help in the management of depression, anxiety, and stress.

So, even though the facts point conclusively to the validity of the “move it or lose it!” warning, they also confirm that it is never to late for you to “move it” and regain your health!

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Chiropractic Seattle believes in exercise for everyone, no matter what the age, but certain precautions are necessary: You may have read on this website, or elsewhere, about recent studies that have shown that physical activity is requisite to getting and staying healthy, especially as we age. But, if you’ve been inactive for awhile, even the idea of exercise might seem “exhausting.” The best way, then, to approach this much-needed addition to your lifestyle is, literally and figuratively, to do it one step at a time. A smart “first step” is to see a health care professional, like your chiropractor, for a full physical examination. Once it is confirmed that you won’t make matters worse through movement, then the next step is simply to start moving a bit each day.

Any movement is a step towards better health and physical fitness. Walk a lap (or two) around your house or apartment. Put that TV remote away and get up to change the channels. As your body becomes accustomed to moving again, you will probably discover that you actually want to move more. Then you can slowly add additional movement to your daily routine. Increase the walk around your house to a walk around the block, a walk in the park, or even a walk through the shopping mall. Walking with a friend can often help to keep you on track(especially on those days when you’d rather sit and veg, then get your body moving). If you are physically able, take the stairs instead of using the elevator as often as you can. Park farther away from the entrance to the supermarket and make it a goal to put more and more parking spots between you and the entrance.

After a few weeks of regular physical activity, you will begin to feel the healthful benefits of movement. Then you’ll be ready for new ways to build flexibility, fitness, and muscle strength. Your chiropractor can advise you on how to become more physically active and help you to development an individualized program.

Technorati Tags: chiropractor, exercise, health, physical fitness