Aging : Behavioral Factors, Exercise

by National Institute on Aging

(Page 14 of 15)

Behavioral Factors

Diet and exercise are thought to have a major impact on a constellation of changes that are common with advancing age. These include higher levels of fats or lipids in the blood, changing levels of blood sugar and insulin, a tendency toward obesity, and increased central body fat that settles around the waist and abdomen. These changes are so prevalent among older people that they have been given a name, syndrome X. Many gerontologists are studying the possible relationship between this syndrome and cardiovascular diseases.

Syndrome X may be preventable through low-fat and low-cholesterol diets, but these are not the only aspects of nutrition that may influence life expectancy. Gerontologists have been scrutinizing a wide range of nutrients with an eye toward their role in aging processes. Calcium and vitamin D, for example, help reduce the thinning of bones that accompanies aging in almost everyone but particularly in older women, many of whom are at high risk for osteoporosis.

Researchers are also studying exercise as a behavioral factor that may have an impact on how long we live or at least on how healthy we are in old age. One landmark study at Tufts University in Boston has shown that exercise can strengthen muscles, improve mobility, and reduce frailty even among 90-year-olds.

Exercises that put weight on bones, such as jogging, walking, and weight-lifting, have been shown to strengthen them. Researchers, as a result, are exploring the potential of exercise to reduce the risk of osteoporosis. This condition, with its fragile, easily broken bones, is a major cause of fractures among older people, frequently resulting in disability, and eventually leading to institutionalization for many. In some cases, drugs called bisphosphonates help by slowing calcium loss in bone.

Exercise: It Works at Any Age

Regular physical activity may be the most important thing an older person can do to stay healthy and self-reliant. In fact, the more exercise you can do in later life, the better off you'll be.

Studies suggest regular, sustained exercise can help prevent or delay some diseases and disabilities as people grow older. And, in some cases, it can actually improve some of these conditions in older people who already have them. In a study conducted at Tufts University in Boston, for instance, some people age 80 and older were able to progress from using walkers to using canes after doing simple musclebuilding exercises for just 10 weeks. In addition, physical activity can improve your mood, lessen your risk of developing adult-onset diabetes, slow bone loss, and reduce your risk of heart attack and stroke.

Endurance exercises such as brisk walking increase your stamina and improve the health of your heart, lungs and circulatory system. Strength exercises build muscles and reduce your risk of osteoporosis. Balance exercises help prevent a major cause of disability in older adults: falls. Flexibility or stretching exercises help keep your body limber. As part of a daily routine, these exercises and other physical activities you enjoy can make a difference in your life as you get older.

The Future of Aging

The aging boom is upon us. Life expectancy nearly doubled in the 20th century. Since 1900, the number of Americans age 65 and older has increased 10-fold. The oldest-old - people age 85 and older - constitute the fastest growing segment of the U.S. population. By 2050, this population - currently about 4 million people - could top 19 million. Living to 100 likely will become more commonplace. In 1950, only about 3,000 Americans were centenarians; by 2050, there could be nearly one million.

This remarkable burst of longevity, unprecedented in human history, has been possible because of equally remarkable improvements in sanitation, health care, and lifestyle. These advances have led to much conjecture about how aging will evolve in the 21st century. Some gerontologists suspect an average life expectancy of 85 years or more may be possible in the not-so-distant future. Others have speculated that the first person destined to live 130 years or more is alive today. Still others predict that robust health in later life will be more common as fewer and fewer older Americans live with disabilities. Whether any of these visions become reality will greatly depend on the emerging science of aging.

About the Author

www.nia.nih.gov
NIA, one of the 27 Institutes and Centers of NIH, leads a broad scientific effort to understand the nature of aging and to extend the healthy, active years of life. In 1974, Congress granted authority to form NIA to provide leadership in aging research, training, health information dissemination, and other programs relevant to aging and older people.