Physical Aging and Exercise

Introduction

As we age, physical fitness seems to decline with how sedentary our lives become. Of course, the genetic limits that are placed on our bodies as we age force us to find less strenuous activities but that does not mean there is no hope for our physical health as we grow older. Is there any ways in which exercise helps us other than just with our general health improvement? In fact, exercise seems to make us stronger and more self-confident while also improving one's overall health, especially as we age. Does exercise really make us feel better and give us more energy to do different things? Exercise also tends to give us the physical energy to work more productively, and probably more importantly it gives us the physical energy to "play" more often.

Fontane explores and discusses the relationship between exercise and aging well. Exercise is examined over three psychological variables: self-efficacy, self-esteem, and self-control. The goal of this study was to determine the benefits that exercise has on how well we age. In doing this the researcher found that the effects of exercise on these three psychological variables are still unclear. However, through a self-evaluation measure exercise does seem to help to establish a sense of social identity and helps to improve self-confidence. The importance of staying physically active is also discussed in great detail as it relates to our general health and as it relates to leading a healthy life.

Harma reviewed literature on the effects of aging and physical fitness on shiftwork tolerance. As we age we become more susceptible to health risks that may have not affected us in the past. Once we are 40 - 50 years of age or older our susceptibility to these health risk and even sleep disturbances increase. This is probably due to the natural changes that occur in our circadian rhythms and the fact that we become higher in "morningness". Older shiftworkers show more sleep disturbances than do younger shiftworkers. The author also discusses fitness among shiftworkers. It appears that fitness can increase shiftwork tolerance and sleep length. The author makes three recommendations regarding shiftwork and aging. First of all, schedules should be made according to the older shiftworkers preferences. Secondly, night work after the age of 40 should be voluntary not mandatory. Finally, shiftworkers should exercise before they go to bed.

Researchers examined the changes in health-related quality of life for 194 men and women ages 50 - 65 years old. These participants previously lead sedentary lifestyles and were exposed to a 12 month endurance exercise program. The participants were given a posttest only design. There were three differing programs that varied in type and intensity. Participants were exposed to home-based exercise programs vs. class-based exercise programs and to high intensity exercise vs. low intensity exercise. Differences were observed in improved physical health of the participants but no differences were observed in the psychological health of the participants. Type and intensity of exercise proved not to be a determinant of improved health. Rather the extent of the participation in the exercise program was associated with better physical health.

A longitudinal study of aging done by Wolinsky et. al. examined the benefits of 4 measures of physical activity and exercise among 6,780 adults. The four measures of physical activity were; (1) obtaining adequate exercise, (2) the level of physical activity relative to their peers, (3) the performance of a regular exercise routine, and (4) the frequency of walking one mile or more. The same test was done over a period of years in which only minimal loss of participants was experienced. The participants were asked what factors in life contributed to or took away from them being physically active, namely across these four measures. Results indicated that the major factors associated with these measures were having a better perceived health, having no worries about one's health, fewer body limitations, and a real sense of control over one's health. When researchers compared this data to more traditional models of aging they found that the four measures of physical activity and exercise had significant associations that relate to better health outcomes.

Conclusion

It is easy to see that a fitness routine that is followed religiously can improve one's health. Which in turn leads to fewer health problems and more energy and drive to accomplish tasks at work and at home. Exercise also seems to increase our sense of self-confidence, which can lead to a more happy and more productive life. Everyone should make time to exercise, especially as we age. Finally, it is not the intensity of the exercise that matters. We do not need to work really hard for a set time each day, rather we need to take the time to do more endurance type exercises which will improve our overall general health.

References

Fontane, Patrick E. (1996). Exercise, fitness, and feeling well. American Behavioral Scientist. 39(3) 288 -305.

Harma, Mikko (1996). Ageing physical fitness and shiftwork tolerance. Applied Ergonomics. 27(1) 25-29.

Stewart, Anita L., King, Abby C., Haskell, William L. (1993). Endurance exercise and health-related quality of life in 50-65 year old adults. Gerontologist. 33(6) 782-789.

Wolinsky, Frederick D., Stump, Timothy E., Clark Daniel O. (1995). Antecedents and consequences of physical activity and exercise among older adults. Gerontologist. 35(14) 451-462.

Contributed by Matt Hilton, Oct. 2, 1997.

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