These are just some of the questions that the Canadian Institutes of Health Research’s Institute of Musculoskeletal and Arthritis (IMHA) will tackle over the next five years through its strategic plan unveiled at the Saskatchewan University (SU).

“We want to reduce this burden and improve the health and quality of life of Canadians of all ages by supporting research that increases our understanding of the relationship between physical activity, mobility and health,” she added.

Over the next five years, the Institute will work with its partners to fund peer-reviewed research and training projects in the area of physical activity and health, according to an IMHA release.

This research may range from the cellular behavior of joint tissues to the psychosocial aspects of exercise, activity and sports on populations. Specific activities may include investigating the prevention or reversal of disease through physical activity and mobility, among others.

The institute will also promote the application of the research results into new physical activity policies and programs in collaboration with partners and communities.

“I commend IMHA for choosing physical activity as a strategic research priority,” said Karen Chad, acting vice-president research at SU. “As a physical activity researcher, I know first hand the positive effect of regular exercise on health and quality of life.”

Source: Hindu.com

“The potential public health benefits are huge,” said Paul M. Ridker of the Brigham and Women’s Hospital in Boston, who presented the findings yesterday at a meeting of the American Heart Association in New Orleans. “It really changes the way we have to think about prevention of heart attack and stroke.”

The test measures a bodily reaction known as inflammation, reinforcing an increasingly accepted theory about the underlying biology of heart disease, which kills about 450,000 Americans each year.

“It’s a breakthrough study,” said Steven E. Nissen of the Cleveland Clinic, who was not involved in the research. “It’s a blockbuster. It’s absolutely paradigm-shifting.”

Several leading authorities predicted the findings would prompt many doctors to start routinely screening middle-age patients for inflammation with the $20 test and begin prescribing the statin used in the study, or one of the less expensive generic versions, to those who get worrisome results. All such drugs reduce inflammation.

“This takes prevention to a whole new level,” said W. Douglas Weaver, president of the American College of Cardiology. “Yesterday, you would not have used a statin for a patient whose cholesterol was normal. Today, you will.”

Some experts, however, expressed concern about rushing millions of healthy people onto powerful drugs.

“This would be a huge expansion of the boundaries of drug therapy,” said Mark A. Hlatky of Stanford University, who wrote an editorial that will accompany a paper describing the findings in the New England Journal of Medicine. “I think we need to be careful before we radically change what we do. Nothing is risk-free.”

The traditional model for how heart attacks and strokes occur is that high cholesterol causes fatty buildups to slowly accumulate inside arteries supplying blood to the heart and brain. But about half of all heart attacks and strokes occur in people whose cholesterol is normal. That has raised questions about what other factors may be involved and how more deaths could be prevented.

“This has been the puzzle,” Ridker said. “How do we identify these people and prevent disease in these folks?”

Evidence has been building that inflammation, part of the body’s defense against infection and injuries, may play a crucial role by causing the most vulnerable plaques inside arteries to rupture, triggering blood clots that finally block blood flow. The blood test, known as the high sensitivity C-reactive protein (HSCRP) test, detects inflammation by measuring a substance in the blood called C-reactive protein. But it has remained far from clear how important or useful that information was.

In 2003, Ridker and his colleagues started prescribing either 20 milligrams of the statin Crestor or an inert placebo daily to 17,802 middle-age and elderly men and women who had what are considered safe cholesterol levels but high CRP: 2 milligrams per liter of blood or above.

The researchers planned to follow the subjects for five years, but an independent panel monitoring the study stopped the trial in March after an average follow-up of less than two years, concluding that the benefit was so striking that it would be unethical to continue withholding the real drug from those taking the placebo. But no details were released at the time.

Compared with those getting the placebo, those taking Crestor were 54 percent less likely to have a heart attack, 48 percent less likely to have a stroke, 46 percent less likely to need angioplasty or bypass surgery to open a clogged artery, 44 percent less likely to suffer any of those events and 20 percent less likely to die from any cause, the researchers reported yesterday.

“We were both shocked and elated,” Ridker said.

The numbers were relatively small — for example, 31 heart attacks in the statin group vs. 68 in the placebo group, reducing the rate from .37 to .17 per 100 person years (or 100 people living one year). But the relative reduction in risk was about double that seen in any previous study evaluating a statin, one of the most widely prescribed types of medications. The data are also the first to offer clear evidence of a benefit for women and minorities as well as men.

“These are very, very dramatic findings,” said Elizabeth G. Nabel, director of the National Heart, Lung and Blood Institute, noting that two other studies presented at the meeting support the value of CRP testing.

Experts will review the data before deciding how to revise federal guidelines on CRP testing and statin treatment, Nabel said. But she and others said the results will probably have a significant impact on how doctors try to prevent heart disease.

“This really validates inflammation as being an important factor in the development and progression of heart disease, and that treating inflammation, even in the setting of a normal cholesterol level, may be very important for certain individuals,” Nabel said.

Although some of the study subjects had risk factors for heart disease, such as being overweight or having high blood pressure, the findings held true even for those who had no known risks other than their high CRP levels.

“This changes medical practice in a major way,” Nissen said. “People are going to flock to their doctors to get their CRP measured, and if it’s elevated, they will say, ‘Here’s this drug you can take.’ We’ll save many lives and a lot of money.”

Ridker said one of his colleagues predicted that an estimated 250,000 heart attacks, strokes, angioplasties or deaths from heart attacks could be prevented in the United State alone over five years,

Although there has been concern about the safety of Crestor, the researchers found no signs of significant risks. The study was funded by AstraZeneca, which makes Crestor, but the company had no influence over the analysis, Ridker said. He and his hospital receive royalties from the high-sensitivity CRP, or HSCRP, test, but other researchers said that was no reason to doubt the findings.

Whether other statins would produce similar benefits remains unproved, but other statins also reduce CRP, and experts said it was likely that they would be beneficial, though the magnitude of the benefit may be smaller.

Some skeptics, however, argued that the actual risk reduction for an individual would be very small, given the relatively low risk for most middle-age people, so the benefits easily could be outweighed by the costs of thousands more people taking tests, drugs and being monitored by doctors.

“We’re already struggling to provide health services for the 46 million Americans who don’t have health insurance in the United States,” said John Abramson, a clinical instructor at Harvard Medical School. “This is going to drain away a lot of money from the system for little or no benefit. We know that there are lifestyle interventions that are effective.”

Ridker and others, however, said that the benefit was clear.

“We could prevent a lot of heart attacks, stroke, bypass surgeries, angioplasties, and save a lot of lives,” Ridker said. “To me, that’s a good thing.”

Source: Washington Post

* 2 cups fat-free chicken broth
* 2 cups cauliflower, chopped
* 1 cup carrot, chopped
* 1/2 cup onion, chopped
* 1 cup nonfat milk
* 1/4 teaspoon ground nutmeg
* fresh ground black pepper, to taste

Directions

1. In a large pot, combine broth, cauliflower, carrots, and onions. Bring to a boil.
2. Reduce heat and simmer 7 to 10 minutes, until vegetables are tender.
3. Puree in a blender or food processor. Return to pan.
4. Add milk and heat thoroughly, but do not boil.
5. Stir in nutmeg and pepper.

Makes 4 cups

Calories: 56, Calories from fat: 3, Sugars: 6.6g

Vitamin E even appeared to raise the risk of bleeding strokes, a danger seen in at least one earlier study.

Besides questioning whether vitamins help, “we have to worry about potential harm,” said Barbara Howard, a nutrition scientist at MedStar Research Institute of Hyattsville, Md.

She has no role in the research but reviewed and discussed it Sunday at an American Heart Association conference. Results also were published online by the Journal of the American Medical Association.

About 12 percent of Americans take supplements of C and E despite growing evidence that these antioxidants do not prevent heart disease and may even be harmful.

Male smokers taking vitamin E had a higher rate of bleeding strokes in a previous study, and several others found no benefit for heart health.

As for vitamin C, some research suggests it may aid cancer, not fight it. A previous study in women at high risk of heart problems found it did not prevent heart attacks.

Few long-term studies have been done. The new one is the Physicians Health Study, led by Drs. Howard Sesso and J. Michael Gaziano of Harvard-affiliated Brigham and Women’s Hospital in Boston.

It involved 14,641 male doctors, 50 or older, including 5 percent who had heart disease at the time the study started in 1997. They were put into four groups and given either vitamin E, vitamin C, both, or dummy pills. The dose of E was 400 international units every other day; C was 500 milligrams daily.

After an average of eight years, no difference was seen in the rates of heart attack, stroke or heart-related deaths among the groups.

However, 39 men taking E suffered bleeding strokes versus only 23 of the others, which works out to a 74 percent greater risk for vitamin-takers.

The study was funded by the National Institutes of Health and several vitamin makers. Results were so clear that they would be unlikely to change if the study were done in women, minorities, or with different formulations of the vitamins, Howard said.

“In these hard economic times, maybe we can save some money by not buying these supplements,” she said.

A second study found that vitamins B-12 and B-9 (folic acid) did not prevent heart disease either, supporting the results of previous trials. That study involved more than 12,000 heart attack survivors and was led by Dr. Jane Armitage of the University of Oxford in England.

Source: Deseret News

Statistics show one in three women is at risk of heart attack, angina, stroke and peripheral vascular disease (PVD). Worse still, two thirds of women who die from a sudden heart attack have had no previous symptoms, according to The Jean Hailes Foundation for Women’s Health. Age, smoking, a lack of exercise, weight gain, diabetes and a poor diet all increase your risk of cardiovascular disease, as can family history.

The good news is that simple lifestyle changes can lower your chances of having a stroke or heart attack, says Professor Susan Davis, chair of Women’s Health at Monash University in Melbourne.

Regular exercise
Regular exercise is an extremely important factor in women’s health. Daily exercise can help control your weight and sugar levels, strengthen your heart, lower blood pressure, raise HDL (good) cholesterol and lower LDL (bad) cholesterol. “Women need to do moderate, endurance-type exercise for at least 40 minutes, three times a week, and include more activity in their everyday lives,” says Professor Davis.

Healthy heart diet
Eating plenty of fresh fruit and vegetables that are high in antioxidants and vitamins such as folate is also crucial for heart health. There is evidence that replacing unhealthy fats with polyunsaturated fatty acids found in oily fish, leafy plants, canola and linseed oil can reduce the risk of cardiovascular disease.

Give Up Smoking
Giving up smoking will also improve your heart health. Nearly 40 per cent of smoking related deaths are caused by cardiovascular disease, according to NSW Health. This is because smoking increases an artery-clogging process called atherosclerosis.

Source: Heart Health News

Heart is the most important part of our body. But who cares for it do you? We pay much more attention to our hair style, or looks. But what about organ like heart, which drives you for nearly 70 to 90 years. Care taking of the internal organ like heart is much more important then our peripheral body.

Most of us often abuse our heart in our daily life. We smoke, Inhale those chemical to have that stupid feeling. Abusing heart is not just about smoking, even the people who dose not smoke also abuses their heart very often.

There is whole list of things which we eat giving no thought to its impact on heart. In our daily life most us often eat red meat, egg yolk (yellow of the egg), cheese, butter and saturated and trans fats containing all fried foods. All these foods reduces your heart efficiency, some increase your cholesterol and ultimately leading to high blood pressure and other heart problems.

According to a survey almost every seventh person in the world is suffering from some or the other disease relating to heart. To keep our heart healthy we must have good amount of vegetables, fruits, pulses and breast of chicken in our diet. Only olive oil, mustard oil or sun flower oil should be used in cooking food.

If heart remains healthy it increases work efficiency it self and person lives a long and healthy life. Where as if you keep abusing your it will lead you no where the bunch of health problems

Here are some tips by heart specialists to keep heart in good condition

1. Low amount of salt and spices should be used in food. Only iodised salt should be used.

2. Those people who drink wine, red wine is a better option because of the presence of antioxidants.

3. Regular exercise is must for both younger and aged people to keep heart healthy.

4. Water intake is very important, at least a liter of water is must daily. Drinks like aerated drinks should be avoided.

If you don’t abuse your heart in early stage of life, It will be in better condition in your later stage, and last long. It is not a tough job to care for your heart, you just need to give up some things and induce more of others in your life, that’s very small price to live healthy and every one can pay that for better life.

Source: Arxmanhealth

As the weather turns and our days shorten, the seasonal question emerges: Can indoor running or walking match up to your usual outdoor workout? Die hards will say no, but researchers provide some slack for the rest of us who don’t enjoy running in the cold or dark or both.

First of all, let’s be clear that “over-ground” runners, as exercise scientists like to call outdoor runners, might scoff altogether at treadmill use. No enjoying nature, braving the elements, taking advantage of Pacific Northwest fresh air — that approach.

Well, no problem. Own that view. It’s OK with the treadmill faithful, because they know that without the machine they likely wouldn’t be running at all. Going to the gym is habit and fits into their days. The axiom holds: The best exercise is one you do regularly.

What’s more, researchers like Philip Riches, who lectures on bone and sports bio mechanics at the University of Strathclyde in Glasgow, Scotland, has published studies reporting that close attention to some details can improve the over-ground runner’s attempt to take the outdoors to the treadmill. What Riches found is that a motorless treadmill better simulates an on-road experience because you push off with each foot just like on asphalt or ground.

Now, some of you are clearly waving off this point. Motorless? No ability to punch in a customized workout on your treadmill electronic keypad? Aren’t they not as durable?

Riches’ answer is firm. Once you get up to speed — literally — on a motorless treadmill, you won’t notice much difference in the pace and feel, except you will be doing more comprehensive work for the body and, not unimportant, keeping the best body posture to prevent injury. Riches does concede that working up to your pace “can be a bit difficult.”

Yet if you are looking for more of a road feel, there’s an answer with lab evidence to back it up. Riches has published a number of studies in professional exercise science journals evaluating walking and running on treadmills compared to outdoors.

If you insist on a motorized, computerized model, well, that gets back to the best exercise is the one you do. Riches says no problem, but be sure to set some incline into your workout. That’s because he has found that runners and walkers who run flat (0 on the incline readout) tend to run with straighter-than-normal knees. Not good in most any activity — the goal is always some bend or what trainers call “soft” knees. If you set some incline, that action will add force to your workout that naturally corrects to make you bend your knees.

Researchers at the University of Wisconsin at Eau Claire tested runners in the mile both outside and on a treadmill on different days. The outdoor miles produced higher heart-rate levels during the workout, but not to a statistically significant difference. The exercise scientists concluded that, for most of us, running on a treadmill can reach a desired target heart rate compared to an outdoor run, while adding that elite runners would still be best running on a track (outdoors or inside) than a treadmill to reach peak training effect.

More treadmill science and what borders on heresy for die hard road racers: Kyle L. Cooper and colleagues at Elon University in North Carolina conducted a study to determine whether distractions of music or video can help treadmill runners get a better workout. They paced volunteer subjects through three 35-minute runs on separate days. One with no distraction, one with music and one with video.

Cooper found that overall mileage covered and conditioning effect (measured by some lab techniques) were both positively influenced by the music or video compared to the group with no distractions. They ran faster and to a better outcome.

That finding flies in the face of weight-training studies that show concentrating on proper technique is vital to the best training effect. One reason is that researchers have found that simply thinking about muscles contracted and relaxed boosts the training effect.

However, it makes sense that running or walking technique might have more “give” compared to the proper cadence and movements required for weight training. Plus, you could argue that even over-ground walkers and runners are distracted by what they see outdoors.

One suggestion: Go without music or video every week or two during your winter treadmill running to focus on your technique and — no small matter — how your body feels during speed changes.

Source: Seattlepi.com

Researchers have found that men and women that added a couple of servings of whole grains, nuts, beans,and tofu to their diets each day for a month lowered there LDL cholesterol by nearly 30 %.

2. Fight Cholesterol with the right Fat

A group of 17 Aussie men with high cholesterol swapped macadamia nuts for 15 % of the calories in their diets, and their total cholesterol dropped by 3 and 5%, while their HDL-good cholesterol rose by nearly 8%. Macadamia nuts are the best source of monounsaturated fat.

3. Run indoors on Hazy polluted days

Researchers in Finland found that exercising outside on hot and hazy days when air pollution was worst cut the oxygen supply to the blood, making it more likely to clot.

4. Avoid second hand smoke

Researchers in Greece found that people who were exposed to cigarette smoke for just 30 minutes three times a week had a 26 % greater risk of developing heart disease than people who were rarely exposed to secondhand smoke.

5. Engage in Strenuous Exercise like swimming and hiking

UK research has found that people who burn just 50 calories a day in strenuous activities are 62% less likely to die of heart disease than people who burn nearly seven imes as many calories during less active exercises like walking and golfing.

6. Meditate for 20 minutes a day

Thomas Jefferson University researchers have found that this down time may reduce anxiety and depression by more than 25 %. Research has also found that patients with coronary artery disease who had the most mental stress were 3 times more likely to die during the period of study than those with less stress.

7. Drink Cranberry Juice

University of Scranton scientists found that volunteers who drank three 8 ounce glasses a day for a month increased their HDL – good cholesterol levels by 10%, enough to cut the risk of heart disease by 40%

8. Eat Breakfast

In a study of 3900 people, Harvard researchers found that men and women who ate breakfast every day were 44% less likely to be overweight and 41% less likely to develop insuline resistance, both high risk factors for heart disease

9. Walk for 30 minutes a day

People who walked an extra 4,000 to 5,000 steps each ay lowered their blood pressure by an average of 11 points according to the University of Tennessee.

10. Eat Whole Grain Cereal

A study of the American Journal of Clinical Nutrition reports that 2 servings of whole grain cereal a day can reduce the risk of dying of heart disease by nearly 20%.

11.Make lots of friends

According to research from the University of Chicago, lonely people have a harder time dealing with stress and are at greater risk of heart disease than people with a wide circle of friends.

12. Slash the salt now

A 20 year study of the Journal of American Medical Association found that overweight men with the highest sodium intake were 61% more likely to die of heart disease than those with lower salt intakes. Mrs. Dash is a great alternative to salt.

13.Double the Tomato Sauce

The lycopene in tomato sauce prevents harmful buildup of cholesterol on artery walls.

14. Eat a Grapefruit a day

Eating a grapefruit a day or drinking 8 ounces of -not from concentrated - juice can reduce arterial narrowing by 46%, lower your bad cholesterol level by more than 10%, and help lower your blood pressure by more than 5 points.

15. Eat Garlic

In addition to lowering bad cholesterol and helping fight off infection, eating garlic may help limit damage to your heart after a heart attack or surgery. 16. Beans are a good for the Heart
Beans are a great source of homocysteine-folate and bad cholesterol lowering. Researchers have found that people who ate four or more servings a week had a 22% lower risk of developing heart disease .

17. Wash your Hands often

German researchers studied 570 people for an average of 3 years and found that those with the most antibodies (from fighing infection) in their systems also had the most significant clogging of their arteries, hearts, necks, and legs. Use liquid soap as germs may live on bars.

18. Lift weights

Harvard researchers found that lifting weights for just 30 minutes a week is enough to reduce your risk of heart disease by 23%.

19. Skip the french fries and bad trans fatty acids

In a study published in the New England Journal of Medicine, the exercise and nutritional habits of 80,000 women were recorded for 14 years. They found that the most important correlate of heart disease was the women’s dietary intake of fods containing trans fatty acids, mutated forms of fat that lower good HDL cholesterol, and increase bad LDL cholesterol. One of the worst foods is French fries.

20. Snack on Nuts instead

Harvard research has found that men who replaced 127 calories of carbohydrates – that is about 14 baked Lays potato chips – with 1 ounce of nuts decreased their risk of heart disease by 30%.

21. Rinse and brush

Rinse your mouth with Listerine and Brush with Colgate Total toothpaste. This should reduce oral bacteria, which can decrease your risk of heart attack by 200 – 300% according to U of Buffalo research.

22. Pour on the Olive Oil

Men whose diet include as much as 2 ounces of Olive oil a day have an 82% lower risk of having a fatal heart attack than men who consume little or none. Olive oil is rich in monounsaturated fats-known to hinder the oxidation of bad LDL cholesterol into its artery – clogging form.

23. Lower your Blood Pressure under 120/80

If your blood pressure is high – more than 140/90 – knocking 20 points off the top number and 10 points off the bottom number can cut your risk of dying of heart disease in half.

24. French Red Wine versus German reds

According to the American College of American College of Cardiology, French red wine has up to 4 times more artery protecting enzymes than German reds.

25. Go fish

The American Heart association recommends eating fish at least twice a week. If not try taking a fish oil supplement instead. Besides lowering blood pressure and clearing plaque from arteries, 1 to 2 grams of fish oil improves the blood flow and helps maintain regular heartbeat.

26. Add Flaxseed to your diet

Flaxseed and Flaxseed oil is a natural source of omega 3s.

27. Take a baby Aspirin a day

Researchers at the University of North Carolina found that regular baby aspirin consumption cut the risk of coronary heart disease by 28% in people who had never had a heart attack or stroke, but were at heightened risk. For maximum impact on blood pressure, take a low dose aspirin before bedtime.

28. Fortify with Folic Acid

A study published in the British Medical Journal found that people who consume the recommended amount of Folic acid daily had a 16% lower risk of heart disease than those whose diets are lacking in this B vitamin. Good sources of Folic acid include…asparagus, broccoli, and fortified cereal.

29. Choose Dark Chocolate – Cocoa

Cocoa contains flavanoids that thin the blood and keep it from clotting. One of the good fats in dark cocoa is oleic acid, which is the same healthy monounsaturated fat found in Olive oil.

30. Get your daily B Vitamins

A study at the Cleveland clinic found that men with diets low in B vitamins were more than twice as likely to develop heart disease as men with higher levels of B vitamins in there system.

31. Potassium is good for health

Slice a banana on your cereal, bake a sweet potato or yam, cook some spinach. Studies show that not getting your daily 3,500 milligrams of potassium can set you up for high blood pressure. Other good sources include raisins, tomatoes and papayas.

32. Increase fiber intake

Eat bran cereal or take fiber supplements like Metamucil 15 minutes before eating each meal. It has shown to help slow the digestive process of highly processed starchs and sweets. Diets high in foods that quickly raise blood sugar may increase heart disease risk.

Source: Helpful Tips

In 1995, Dr Madan Kataria, a family physician from Mumbai, India, came up with the first Laughter Club. Combining simple yoga breathing techniques and stretches, these classes get people to laugh out loud as a form of De-stressing.

There are now over 6,000 Laughter Clubs in some 60 countries.

On Sept 20, mYoga officially launched its Laughing Fit classes based on the same principles of Madan’s Laughter Clubs.

The classes are designed to help participants improve their blood circulation, relieve stress and boost their immune system through a series of stretching, breathing and special laughing exercises.

During a preview session of a Laughing Fit class, laughing instructor Cheryl Lim said: “I always burst out in spontaneous laughter. That is why I want to give this therapy a try.”

Lim is already a certified yoga instructor. A chance meeting with Madan in Hong Kong in July prompted her to take up a course in laughing yoga under Madan himself.

“When you have a really hearty laugh, it increases your heart rate and also releases endorphins into the body,” said Lim.

Endorphins, which are produced naturally by the body, are released during vigorous exercises like jogging. They result in the runner getting a high, an almost euphoric feeling. “You are also practicing certain yoga breathing and stretching exercises without knowing it,” said Lim.

Participants start out by forcing themselves to laugh aloud. Eventually, they will find themselves laughing naturally.

Lim said another good thing about these exercises is that they are a great ice-breaker with people who start out as strangers but eventually mingling together as friends. That’s what happens when people laugh together.

They also empower those who are shy to be a little more assertive.

The session begins with simple stretches and breathing exercises. This is then followed by simple laughing, clapping and rhythmic laughs and cheers. It also includes a kooky chicken dance which really encourages you to laugh aloud.

The third stage involves more laugh techniques such as the teh tarik laugh, spicy curry laugh, credit card bill laugh and laughing lion (inspired by a yoga technique).

Lim said that laughing yoga has no impact on joints but it does have pressure on the abdomen. Therefore, people who have a heart condition, high blood pressure, chronic back conditions, suffer from piles or recently undergone surgery are not encouraged to take part as well as pregnant women.

Source: The Sun Daily

Research shows exercise can also prevent cancer, elderly falls and heart problems.

A recent study found light to moderate exercise like walking a few blocks or dancing can help prevent atrial fibrillation which is an abnormal heart rhythm typically in older adults.

Research also shows exercise can treat depression in the elderly.

EXERCISE TO STAY YOUNG:

Experts say almost all older people can benefit from exercise.

A Harvard alumni study shows regular exercise and aerobic fitness decrease rates of death from all causes in middle-aged and older adults.

It also shows even those who didn’t begin regular exercise until age 75 extended their lifespan.

Contrary to what many believe, even high-impact sports can benefit the active elderly.

A 2007 study found running, basketball and other high-impact sports may strengthen bones as people age.

The bone density of senior Olympic athletes who competed in impact sports was significantly greater than that of athletes in low-impact sports like swimming and cycling.

STAYING SAFE:

Although exercise can continue throughout the aging process, those over 65 may need longer periods of time to adapt to a new regimen, especially when taking up a new sport.

To make sure their bodies are ready for exercise, most older adults should visit their doctors and receive a physical exam directed at identifying cardiac risk factors, signs of exertion and physical limitations.

In addition, the American College of Sports Medicine recommends exercise stress testing for all previously inactive older adults who plan to take up vigorous exercise.

A SAMPLE ROUTINE:

The American Academy of Family Physicians recommends an exercise routine of three components for the elderly: aerobic exercise, strength training, and balance and flexibility.

Aerobic activity should take place for a combined total of at least 30 minutes, most days of the week.

Individual sessions of 10 minutes are even beneficial.

To strengthen muscles, a single set of 10 to 15 repetitions using eight to 10 different exercises, performed two to three times per week is best.

Balance and flexibility can be improved by daily stretching of the major muscle groups after exercise.

It’s also important to do balance training and a weight transfer program twice per week.

Source: The Denver Channel