Despite millions of dollars spent each year selling products and services that promise to slow the aging process, whether it's the latest skin cream, plastic surgery or nutritional supplements, we know there is no absolute fountain of youth.  However, a study published in the journal Neurology has generated new evidence on the connection between exercise and slowing the aging process. 

The study worked with 6,000 aging adults and used DNA samples to measure the length of telomeres in active participants. Telomeres are protein caps that protect chromosomes in the body. Telomeres shrink with age and those with shorter telomeres contract diseases and die sooner than others. The research shows that older adults who exercise regularly can slow biological aging by as much as 10 years and increase brain mass which helps with cognitive ability.

So science has verified what fitness buffs have suspected all along. And with older adults, the type of exercise may be key in reversing age-related maladies such as back pain, loss of balance or stiffness.  Generally doctors will recommend low-impact exercise that reduces stress on joints and bones while strengthening muscle mass and increasing bone density.  Some of the best forms of low-impact exercise are swimming, cycling, walking, yoga and Pilates.

​Often senior citizens are stooped over from osteoporosis to the extent that they are unable to stand up and see straight ahead.  Many adults begin to form a dowager's hump on the upper back as early as in the late 60s or 70s. Yoga and Pilates have a few of the same movements and are both excellent ways to head off  stooped posture.  Both provide tremendous benefits for conditioning as we age and emphasize strengthening the core muscles. 

A case that went viral on social media last year highlighted a dramatic reversal for then-85-year-old Anna Pesce (pictured as before and after). Pesce was severely hunched over and suffered from back pain.  A tipping point was falling forward while visiting her family in South Carolina.  She sought out a yoga instructor and worked intensely for a year to correct her posture.  A year later, she was standing straight again.  Now she practices yoga daily and has a new lease on life.      

​If that's not enough to send you running to a yoga studio, consider 105-year-old Eileen Ash from Norwich, England.  Ash attributes her longevity to healthy eating, a regular yoga practice and drinking two glasses of wine every day. 

Yoga and Pilates have long been acknowledged for building core body strength.  Joseph Pilates himself suffered from rickets and other illnesses before developing his technique for fitness and seeing his own dramatic physical transformation as a result.  He considered the core muscle group to be the powerhouse of the human body. 

According to Mark Stephens, author of several tomes focused on teaching yoga, the practice is important for improving balance for seniors. He dedicates an entire chapter of Yoga Sequencing: Designing Transformative Yoga Classes to working with aging yogis. 

The core muscle group is roughly located from the bottom of the rib cage to an imaginary line across the hip joints on the front of the body and to the base of the buttocks in the back.  Four layers of core muscles involve the transverse abdominis on the sides, the rectus abdominis muscles and the external and internal oblique muscles -- the latter being the area where the infamous "love handles" can be found.  The most prominent core muscle is the rectus abdominis, which tends to try to do all the work in yoga or Pilates. Turning on the deeper layers of the core muscles is a goal in either practice.  

"Basically, you are only as strong as your core. But the biggie is that, as we age, we have more trouble balancing. It's core strength that supports better balance," says Susan Mondi, an 18-year yoga practitioner and owner of Thrive Yoga in Rockville, MD.  "I always know when I recover quickly and prevent myself from falling, that it's due to yoga." 

A strong core is important as we age since it provides a center of gravity and keeps the body balanced and stable.  In her Inferno Hot Pilates teacher training program, Gabriella Walters refers to it as the "internal corset."  The core is what can help us right ourselves and prevent a fall that can break bones that take longer to heal as we age.      

"Muscles do not know their age," says 64-year-old Pilates instructor Christelle McDonald of Bethesda, MD.  McDonald has been teaching Pilates for 15 years and has students in her classes in their late 80s and 90s who keep up with the rest of the class easily.  She provides variations for those who need them in the movements as she teaches.  She notes that joints, ligaments and tendons age but the eccentric contraction of the core muscles strengthens and supports the back.  "The beauty of Pilates is that it teaches both ends of the spectrum," says McDonald.  "It's for every age and that's what you see in a typical class."

Some of the foundation poses used in both yoga and Pilates are the plank, the bow pose, camel, side twists and the locust pose.  One essential difference between the two practices is that Pilates incorporates series of repetitions in a one-hour workout session.  Both practices focus on breathing, concentration and controlled movement of the body.  But yoga asanas or poses are held for several breaths and the practice is gentler and more focused on meditation than Pilates.
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Used in tandem, the two practices can complement one another and improve overall muscle strength, flexibility, posture, and balance.
 
The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website. Always consult your physician before beginning any exercise or fitness program..

A couple of years ago, I went to see a specialist my doctor had suggested I visit. The physician I was referred to walked in, greeted me and noticed that I was wearing a Fitbit on my left wrist.  She joked about ditching her Fitbit after never reaching the recommended 10,000 steps a day.

"Let's face it.  We're all sedentary so why bother?" she said.   

Later as we talked, she commented on how many people Zumba classes send to the doctors' offices.  Her skepticism about physical activity shocked me.  She was a slender, healthy-looking woman but she was a health care provider who was dismissive of the notion of physical movement.  Although I was supposed to return to her for a follow-up, I never went back to her office. 

By now, most of us have heard that "sitting is the new smoking."  With a growing array of studies showing that a sedentary lifestyle or sitting for up to 24 hours a week can lead to an increase in mortality -- with greater odds of obesity, cardiovascular disease or cancer along the way -- it's hard to deny the value of regular physical movement.

One Harvard University study of 92,000 women showed that the more time we spend sitting at a desk, driving or watching television, our risk of dying from heart disease, cancer or strokes escalates.  And there is no question that excessive sitting can lead to poor posture, neck and back problems and a malady that I call "computer butt."  Computer butt is that dreaded widening of the buttocks and upper thighs that results from sitting in a desk chair too long in front of the screen.  

For years research has shown that one in three Americans is obese, making us the fattest country in the world.  And obese people sit more than two hours a day longer than those of a healthy body weight  The minute we sit down, our body's calorie-burning ability drops to one calorie per minute and electrical activity in the leg muscles shuts off the moment we sit.

Moreover, the recommended 30 minutes of exercise a day is not enough to reverse the negative effects of sitting.  These facts are enough to make you want to run around like your hair is on fire all day. It's no wonder that former First Lady Michelle Obama adopted physical movement and childhood obesity as her signature issues while her husband was in office.

​So when I retired from a 33-year career spent primarily seated at a desk, in meetings, on airplanes or commuting for more than two hours a day by car, I decided that I wanted to be anything but sedentary.  

I signed up for training to become a yoga and Pilates instructor.  My passion for these two forms of activity has inspired me to want to teach classes, with a focus on healthy aging.  One of my goals is to encourage others to keep practicing yoga or Pilates by modifying as needed to overcome  physical constraints like lower back problems or healing from an injury or surgery.  These are some of the limitations we sometimes encounter as we age regardless of how healthy a lifestyle we lead. 

In addition to my focus on yoga and Pilates, I took a seasonal part-time job that indulged my love of gardening and sustainable landscaping.  This is where I may have really tipped the scales too far in the other direction.  However, the results of this form of movement were interesting. 

I went to work for Stadler Nurseries, a respected family-owned company that has been in business for 84 years.  As an aside, consider the number of economic downturns the Stadler family business has endured.  A constant influx of regular customers also speaks volumes about the level of service they provide to their clientele. Clearly, these folks know what they're doing.

From the moment I arrived each day at the Stadler's location in Laytonsville, Maryland, I was in constant motion.  I worked with customers to help them find plants to add to their landscaping, took care of perennials and helped organize truck loads of plants.  What's not to like about working outdoors in the spring and being up to your ears in beautiful plants every day?

And here is what my Apple Watch activity readout told me every day that I worked at Stadler Nurseries.  I reached a daily goal of standing for at least 12 hours out of every day that I worked there.  I logged an average of almost six miles in eight hours, well over the goal of 10,000 steps a day.  There's no question that this reversed my personal sedentary trend -- at times to the extent of back-breaking physical work.  

My pursuit of avoiding time sitting at a desk will continue although I am ending my time at the nursery. By mid-summer I'll be teaching Pilates and my yoga teacher training will continue throughout the year. I watch less than three hours of television a week.  Even when I find myself sitting in order to write, I get up every 20 or 30 minutes to take a break.  One way or another, I am off to a good start in changing a decades-long pattern of sitting.  Here are a few  tips I am sharing in the hope that you will sit less, live longer and avoid the dreaded computer butt.

• If  you are sitting in a car for long periods of time, try to pull over and stretch your legs.  It will also help you stay more alert while you're driving.
• If you use public transportation, stand up.
• Look for more active ways to socialize.  For example, why not take a walk with a friend instead of meeting for happy hour?
• Try holding standing meetings at work.  Your meeting will probably run shorter and you and your co-workers will probably get more to the point in your discussion if you stand. 
• Stand up when you are on the phone.  Walk around to finish a phone conversation or a teleconference call at the office. 

However you choose to pursue less time sitting and more time moving, make sure you do something you enjoy.  You are more likely to keep moving if you are having fun and feeling the benefits of movement. 

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The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website. Always consult your physician before beginning any exercise or fitness program..

As I prepare to leave public service after 26 years, I keep hearing, "But you're too young to retire." 

True, in a respect.  I am 60 years young and have never been finicky about telling anyone my age. The way I look at it, I am alive and well -- with an emphasis on "well."  I have eaten a clean, plant-based and organic diet for almost 10 years. I take supplements like flax seed oil for heart health and Vitamin D. I practice yoga and Pilates, ride a bike, hike and do Zumba. As a result, I am rarely ill with even a common cold. 

Sadly, I lost both of my parents when they were in their 60s.  Heart disease and cancer are rampant on both sides of my family. In terms of genetics, I have an uphill climb if I want to live a long and healthy life.  So for decades, I have been vigilant and working at it every day to stay fit and healthy. Since I plan to work for another 10 years beyond my federal career, I need to stay healthy. 

There is an abundance of literature these days on healthy aging. I will share part of my own experience and what I believe are some common sense tips that will get you started on a path to healthy aging. 

• First, make a commitment to yourself. Do some soul searching and ask yourself how far you will go to maintain your health over the years. Don't allow this effort to be a phase. Make it your lifestyle.  Approach it as if your life depends on it.  
• Take stock of your current lifestyle and health. What is it that you need to change in order to get on a solid path to good health? Some of us work best with a written plan. After you have assessed your current physical and mental state, you might want to write out a plan and set realistic goals for yourself.   
• Read. There are so many good books to help you find what works best for you in terms of health maintenance. Consider what you are most concerned about. Choose books and articles and subscribe to online resources that will help you pursue your goals. 
• Once you have your own plan or goals in place, decide how you are going to reach those goals. Is it a matter of changing your eating habits?  Do you need to exercise regularly? Only you can determine what it will take to get you where you want to be health-wise.
• Find a form of exercise that you enjoy. Zumba has become wildly popular in recent years for the very simple reason that it's fun.  The motto is, "Ditch the workout and join the party." There is a lot of joy in dancing for an hour with a group of people and getting the cardio workout of your life. If you don't feel coordinated enough for Zumba or a dance class, there are many other forms of exercise to consider. Riding a bike is another form of exercise disguised as fun. You might want to visit a local gym and work with a personal trainer to find what works best for you.  
• Meditate. Give yourself time to chill out, sit back and think every day. Make sure you have some "me" time.  Keep a journal and stay in tune with yourself.  Mental health is very much a part of the overall spectrum of fitness and good health.  And by the way, exercise is another way to achieve mental clarity.  I have said for the past eight years that yoga is transformative and changed my life.  Within the first year of my yoga practice, I noticed a change in my outlook and in my ability to manage stress.    
• Always listen to your body. If something doesn't feel right and continues on this trajectory, go in to see your doctor. If you are participating in a form of exercise and something is uncomfortable, honor your body. For example, if you are practicing something like Pilates or yoga and you feel you need to protect your lower back, modify the exercise so that you feel comfortable.  There is no shame in backing off when something hurts.    

I hope these pointers are helpful.  I welcome comments from those who have pursued a path to good healthy before and after the age of 50. 
 
The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website. Always consult your physician before beginning any exercise or fitness program..