Every time you hear advice on staying physically youthful and mentally sharp as you age, the advice always includes the words “stay active.” Great advice; but what does it really mean?
That advice is so general, it doesn’t really have any meaning. Is walking around the block being active? How about planting a garden? What kind of ‘active’ will really work to keep you younger? For the real lowdown, take a close look at simple biology.
1. Keep muscle fibers flexible
Nearly all the tissues that allow us to move are made up of fibers. This includes muscle fibers; and white tissues like the tendons, which connect muscles to bones, and ligaments, which connect the bones together. These fibers all have something in common—-if they are frequently used, they stay more stretched out and pliable. If they’re not used, they contract and shrink.
This is why someone over the age of 50 who is sedentary starts moving like an old person. Those fibers have contracted, so it becomes harder to move. All the tissues that need to flex in simple walk to another room—-foot and ankle, calf and knee, thigh and hip—-are tight. The fibers no longer easily slide past each other or stretch out to allow a good range of motion. It gets harder to straighten the joints; from large ones like the knee to small ones like the fingers. That’s one reason why elderly people who rarely move around have curled fingers and find it hard to stand up straight.
It’s also the reason a sedate walk around the block doesn’t meet the definition of ‘active.’ You can’t work these fibers for only a few minutes and then call it a day. To actually have an effect, they have to be worked long enough, and vigorously enough, to generate heat. That takes a minimum of 12 to 15 minutes, with half an hour of activity being even better.
2. Learn something new every day
The mental part of staying more youthful also involves flexibility. If your mind becomes set on a pattern of thoughts, it’s no longer stimulated into thinking. Thoughts become automatic, new brain connections are no longer necessary. The old maxim about learning something new is good advice. Studying, reading or learning keeps the brain nimble and quick. Brain cells that aren’t frequently stimulated get sleepy.
3. Get your blood flow going
As your blood circulates, it brings oxygen to tissues, organs and even bones. It also removes the waste products of metabolism. But the blood does this much more efficiently if the blood is moving faster because the heart is pumping harder due to activity. You can feel your heart beating faster if you walk more briskly, while swinging your arms. The more intensely you move, the faster your blood will flow. When you raise your heart rate to the beats-per-minute recommended for your age, you’ll break into a light sweat and start breathing harder. Those over 50 (and those younger as well) should do something vigorous enough to raise their heart rate at least three times a week.
4. Do things you love
The biggest secret to active success: choose two activities you genuinely enjoy. Do either activity, pushing yourself, three to four times a week. If you start getting bored or reluctant, choose another enjoyable activity.
Keep three goals in mind; using your brain, using all your muscles and raising your heart rate. Make it a habit to do those three things, and you’ll stay younger a lot longer.
Wina Sturgeon an active boomer based in Salt Lake City who skates on both ice blades and wheels, lifts weights and gardens to stay in shape.
© 2012, Adventure Sports Weekly. Distributed by MCT Information Services