RODALE NEWS, EMMAUS, PA—Contributing to a 401(k) or IRA is smart way to set yourself up for retirement. But if you really want to enjoy your golden years, you'd better also invest in good nutrition and health habits. Two recent studies suggest that the benefits of exercise, healthy eating, and other things that lower your risk of heart disease can keep you alive and kicking decades later.
THE DETAILS: Presented at an American Heart Association conference earlier this year, two Finnish studies drew from the same cohort known as the Finnish Businessmen Study. Researchers led by Timo Strandberg, MD, of the University of Oulu in Oulu, Finland, analyzed health and fitness data that was initially obtained from this group in 1974, when their average age was 47. At a follow-up 26 years later, when the men were age 73 on average, the researchers collected data again.
In the first of the two studies, researchers found that those who weren't overweight and didn't have cardiovascular risk factors in middle age were less likely to become frail (functionally disabled) in their older age than those who were overweight and at risk for heart disease in middle age. In the second study, the men who were physically active during middle age had a significantly lower mortality risk 26 years later than those who were inactive in middle age. What’s more, the active men tended to live longer even if they had cardiovascular risk factors and were overweight in middle age.
WHAT IT MEANS: Your future health is in your hands, so don't wait to start exercising, eating right, and lowering your risk of heart disease. And even if you're already older than the middle-aged men in this study, it's not too late. Plenty of research has shown that starting an exercise program even in your 60s, 70s, and beyond can significantly improve your fitness and health. One recent study found that just going from completely inactive to slightly active can cut your death risk in half.
“Becoming fit at any age is so important,” says Barry A. Franklin, PhD, exercise science expert and professor of family medicine at the University of Michigan. “Research shows that people who are physically fit yet have two or three cardiovascular risk factors actually have the same mortality risk as people who aren’t fit and have no risk factors." That’s how powerful fitness is as a health protector.
Here are some ways to stay fit as you age:
Maximize your time. If a busy schedule keeps you from getting the exercise you need, make the most of your exercise minutes. Try some easy motivation strategies so you'll be less tempted to skip your workouts.
Start by walking. If you haven't been exercising at all, touch base with your doctor to come up with an exercise plan. Most people can start by going for regular walks at a comfortable pace. “By walking just two to three miles per hour (20 to 30 minutes per mile) for at least 30 minutes on most days of the week, you’ll significantly reduce your mortality risk," says Franklin.
Beware of the Big 3. The three things most likely to increase your risk of becoming frail in older age are inactivity, overweight or obesity, and smoking. "If all three exist, research has shown you’ll likely become frail six to seven years earlier on average than your peers with healthy habits,” says Franklin. If you smoke, get help to quit.