Head to a gym after 5:00 p.m. and find it packed with young adults in their twenties participating in various forms of cardiovascular exercise. Running, spinning, kick-boxing and elliptical machines keep the metabolisms of these young adults running high and their bodies in shape by burning calories.
Twelve hours earlier the gym is filled will men and women in their thirties, trying to squeeze in a workout before heading off to a job during the day and their family in the evening. At thirty, cardio is still important for burning calories, but the benefits of lowered cardiovascular disease risks, decreases in cholesterol levels and blood pressure levels quickly become important concerns for this age group.
Babyboomers desperately trying to maintain their youth currently embrace cardio workouts with vigor and seniors are found daily in increasing numbers on treadmills in gyms throughout the country. Yes, seniors and babyboomers are looking to burn calories and decrease the risk factors of cardiovascular disease, but performing cardiovascular work can have far reaching benefits for these aging population groups. The National Institute on Aging (NIA) states, "endurance activities help prevent or delay many diseases that seem to come with age. In some cases, endurance activity can also improve chronic diseases or their symptoms."
Osteoporosis currently affects over 10 million Americans, and millions more are likely to become victims of this disease. While commonly referred to as an age related disorder, bone density begins to decrease as early as thirty-five. Weakened bones that break easily are a symptom of osteoporosis. As many as 80% of those that suffer from this bone loss disorder are women, but once men reach the age of 65 they fall victim to this disease at the same rate as women. The higher number of women with this disease is due to hormonal fluctuations during the perimenopause years.
Osteoporosis, while treatable through hormone therapy, is a disorder that is preventable according to the NIA. "Weight-bearing exercises, done three to four times a week, are best for preventing osteoporosis. Walking, jogging, playing tennis, and dancing are all good weight-bearing exercises." Many are familiar with the concept of exercise to make muscles stronger, but all should understand that exercise could also prevent bone loss.
Recent studies show that many older citizens don't participate in exercise activities because of the perceived notion that endless hours of grueling work are needed to produce results. But, there is good news in the battle against bone loss. Research at the University of Connecticut found that daily one-mile, brisk walks would have a positive effect on bone density.
Hormonal fluctuations associated with menopause for women in their forties and fifties create many unwanted symptoms that can be reduced or eliminated through hormone replacement therapy. But, hormone replacement therapy is controversial at best, has many side effects and should not be used by those with high risk factors for cancer. Cardiovascular exercise provides a simple, cost effective method to reduce or eliminate the symptoms of menopause without negative side effects. "Whether or not a woman chooses to take HRT or other 'designer estrogens' at menopause, regular exercise is a powerful medicine that helps mitigate virtually all the negative changes women experience at midlife and beyond. These negative changes include: increased cholesterol levels, weight gain, hot flashes, insomnia, anxiety and depression and bone loss."
Most importantly, cardiovascular exercise improves mental functioning and overall physical health as adults move further into their senior years. "Studies show that endurance activities help prevent or delay many diseases that seem to come with age. In some cases, endurance activity can also improve chronic disease or their symptoms." Done on a regular basis, research shows that endurance cardiovascular activity wards off cancer, heart disease, diabetes and physical disabilities, as well as increases longevity. The National Institute on Aging reports in cases of disability related to old age, exercise influenced the length of time of the disability prior to death. 
Physical limitations that can take place during senior years are also important reasons to achieve cardiovascular goals early in life and maintain on an ongoing basis. Even the healthiest of seniors lose up to 50% of their muscle mass because of the normal aging process. Many changes that take place with aging are not reversible, but the key to independence in later years is cardiovascular and resistance training exercise. "The practical importance of this is that an older person is often precariously close to the threshold at which a small decline in physical capacity will render basic everyday activities, like rising from an armchair, impossible. The small added loss of fitness which occurs in association with an episode of intercurrent illness may render even a previously healthy 80 year old immobile and dependent. There is, however, substantial evidence that lost fitness can be regained with regular physical activity, even in extreme old age."
From babyboomers to senior citizens, the population numbers of these groups in their late forties and beyond grow larger on a daily basis. Their demands relating to quality of life issues encompass physical needs as well as mental functioning. Older adults want high cognitive functioning throughout their life and are looking to prevent age-related declines in memory skills. Dr. Robert Sapolsky, professor of biological sciences and neurosciences at Stanford University, states that aerobic exercise is a crucial factor in maintaining cognitive function later in life. And the added benefit of endorphins released due to physical activity is unbeatable as a risk-free mood enhancer.
With large numbers of US adults aged forty-five and above, the opportunity is available to redefine the effects of aging. Cardiovascular exercise is a simple way to increase lifespan while decreasing illness and other age-related symptoms. Best of all, it's free! Think about that return on investment the next time a cardio session is scheduled.
* National Institute on Aging. Age Page. Exercise: Feeling Fit For Life. 1998.
National Institute on Aging. Age Page. Osteoporosis: The Bone Thief. October 2002.
Ilich-Ernst, J., Brownbill, R., Ludemann, M., Fu, R. Critical Factors for Bone Health in Women Across the Age Span: How Important Is Muscle Mass? Medscape Women's Health eJournal 7(3), 2002.
Krucoff, Carol. Turbulent transition: how exercise can relieve many of the symptoms associated with menopause. American Fitness. March, 2001.
National Institute on Aging. Age Page. Exercise: Feeling Fit For Life. 1998.
Hyatt, Gwen. IDEA Health and Fitness source. Exercise and Aging Report. Nov.-Dec. 1999.
Mcmurdo, Marion. A healthy old age: realistic or futile goal? British Medical Journal. November 4, 2000.
Jordan, P., Preventive Measures. American Fitness. January, 1999.
American Diabetes Association. Position Statement: Diabetes Mellitus and Exercise. Clinical Diabetes. Fall, 1999.
Bray, M.S. Genomics, genes, and environmental interaction and the role of exercise. Journal of Applied Physiology. Vol. 88, Issue 2, 788-792, February, 2000.
Hagberg, J.M., Allen, W.K., Seals, D.R., Hurley, B.F., Ehsani A.A., Holloszy, J.O. A homodynamic comparison of young and older endurance athletes during exercise. Journal of Applied Physiology. 1985. June; 58(6):2041-6.
Hagberg, J.M., Goldberg, A.P., Lakatta, L., O'Connor, F.C., Becker, L.C., Lakatta, E.G., Fleg, J.L. Expanded blood volumes contribute to the increased cardiovascular performance of endurance-trained older men. Journal of Applied Physiology. Vol. 85, Issue 2, 484-489, August, 1998.
Kasch, F., Aging of the cardiovascular system during 33 years of aerobic exercise. Age and Aging. October, 1999.
Perrig-Shiello, P., The effects of resistance training on well-being and memory in elderly volunteers. Age and Aging. July, 1998.
Diane Fields is an ISSA Certified Fitness Trainer, fitness writer and weight loss consultant that specializes in the needs of the aging babyboomer population. Ms. Fields formed Legendary Fitness, LLC, to help redefine the aging process for babyboomers through resistance training, nutrition, supplementation and cardiovascular exercise. Current projects include studying for an ISSA certification in Performance Nutrition, setting up a website featuring strategies to redefine aging, (coming soon, http://www.legendaryfitness.com/) and co-authoring magazine articles with IFBB bodybuilder, Richard Baldwin, first runner-up Mr. Universe in 1979 and 1980. You may contact Ms. Fields via email at fitnessgirl56@yahoo.com. Additional articles by Diane Fields may be viewed at http://www.bodybuilding.com/fun/diane.htm http://www.protraineronlin.com/may1/considering.cfm, http://www.getbig.com/articles/fields01.htm, http://www.dolfzine.com/page213.htm.
