CANADA: Aerobic Exercise Key to Seniors' Fitness, Concludes Study

VANCOUVER, Canada (ctv.ca), August 29, 2004: If you think you can retire in your older years from working out and being active, think again. A new study says there's a direct relationship between staying fit and living a longer, healthier, more independent life. The study by the Canadian Centre for Activity and Aging says the key lies in cardiorespiratory fitness - where the heart and vascular systems deliver oxygen-rich blood to the working muscles. The study followed a group of men and women between the ages of 55 and 86 for a period of eight years. The study found that people who engage in an average level of cardiorespiratory fitness had a 30 per cent less chance of becoming dependent than someone who was unfit. And people who reached a level of good to excellent fitness, cut their odds of becoming dependent by 60-70 per cent. The study also found that chores like gardening are fine, but they're not enough to really make a difference. "Our research showed that a 10 per cent increase in cardiorespiratory fitness, which is quite achievable, will decrease the risk of becoming dependent by approximately 30 per cent," said Dr. Don Paterson, the centre's Director of Research. "That is remarkable, because it means that even brisk walking for exercise can make a difference to an individual's ability to remain independent," he said. Daily Routine The centre's findings build on other advice for Canadian seniors on fitness and healthy living. "You have to have activities that last about 20 minutes that make you breathe harder," Paterson advises. "You need to go out and exercise purposefully and I don't think we're telling them that." Health Canada's guide offers tips and easy ways for seniors to increase their endurance, flexibility, strength and balance. Suggestions on getting started include: * Starting slowly with easy stretching. * Moving around frequently. * Walking wherever and whenever possible. * Taking the stairs instead of the elevator. * Building physical activity into daily routine. * Doing the activities you're currently doing more often. * Carrying home the groceries. * Eating well. Changing seniors' attitudes may be vital, given the demographic trends on the last 40 years. Statistics show that, between 1961 and 1991, Canada's elderly population grew by 128 per cent, while the 25-44 age group grew by only 90 per cent. And by 2011, the number of Canadians aged 65 and older will increase by 40 per cent to almost five million. Physical activity is one of the most important things you can do to maintain your physical and mental health and quality of life as you get older. Walking, stretching, and keeping your muscles in good condition will help you to maintain your independence. Tai Chi, Lifting Weights The government's Fitness Guide recommends seniors choose a variety of physical activities from each of these three groups: Endurance activities like walking and swimming: 4-7 days a week Strength and Balance activities like lifting weights and carrying groceries: 2-4 days a week Flexibility activities like stretching and Tai Chi: daily The Guide recommends accumulating a total of 30-60 minutes of moderate physical activity most days of the week. The guide advises looking for physical activity programs that have been specifically designed for seniors. And it says "it's never too late to start," but that you should check with your doctor or health care provider before starting any type of program. As well, the Canadian Fitness and Lifestyle Research Institute echoes the government plan, saying building up strength is also key. The Institute says even very old Canadians can increase their strength -- and that it can improve things like mobility, lower the risk of falls and hip fractures. It says that, in general, 12 weeks of high-intensity resistance training are sufficient to produce a large increase in strength. But it also notes that a return to a sedentary lifestyle leads to rapid and significant declines in strength. **The study, Longitudinal Determinants of Dependence in an Elderly Population, will be published in the October issue of the Journal of the American Geriatrics Society. Copyright 2002-2006 Bell Globemedia Inc.