Over the past 30 years, there has been a preponderance of research illustrating how regular vigorous exercise and proper nutrition can help us live longer lives with greater energy, vitality and youthfulness.
Unfortunately, while we’ve gained so much knowledge, there’s been a concomitant rise in obesity and sickness resulting in a population that is aging more rapidly than its predecessors.
Many factors contribute to our cultural degeneration, from fast foods and fancy coffees (over-loaded with fats and sugars), to diminishing physical activity levels.
One other factor is myths. It’s unfortunately an all too common and vicious cycle: Myths contribute to confusion which, in turn, causes indecision. Indecision leads to inaction and the continuation of a sedentary lifestyle which, in turn, causes more rapid aging.
The first step to halting the aging process, however, is to eliminate some of the major fallacies that limit the attainment of success in obtaining life-long youthfulness and vitality. It’s time to separate fact from fiction; myth from reality; age-causer from age-buster! Let’s address four myths commonly associated with aging.
Myth: Aging, and health overall, is predetermined by genetics.
Truth: While genetics is a contributing factor, lifestyle choices are the single largest influencing factors affecting how healthy we are and how we age. Blaming one’s genes is a self-defeating excuse that simply perpetuates the myth. If genetics were the sole precursor to wellness, then the genes of our predecessors (from the pre-fast food, TV and computerization eras) should have safeguarded us all. Today, 66% of American adults are overweight (as compared with 20% in the 1950’s). If genetics is the main culprit, it should have been enough of a factor in preventing overweight problems in the first place. Clearly, lifestyle choices of inactivity and poor diet have been stronger variables than genetics.
Myth: Becoming overweight is a natural result of aging.
Truth: Excess weight is a natural result of overeating and being sedentary over the years. Granted, as we age, it becomes a bit more challenging to remain lean. However, as with the prior myth, it ultimately boils down to lifestyle choices. If you exercise and remain physically active, while maintaining a healthful diet, you will stay or become lean.
Myth: Strength training (lifting weights) is good only for young people.
Truth: Strength training is beneficial for people of all ages. Why discriminate against age? If anyone needs to exercise more, it’s older people who, after all, tend to be more sedentary. Numerous studies have shown that formerly sedentary elderly people experienced dramatic positive changes resulting from steady, intense strength training programs for periods as short as 12 weeks. Results include lower bad (LDL) cholesterol, elevated good (HDL) cholesterol, better blood sugar regulation, lower blood pressure and heart rate, improved mental clarity, increased metabolism, thicker bone density, improved balance, increased strength levels, and enhanced mobility and functionality for day-to-day tasks…to name a few benefits.
Myth: To lose weight, eat only one or two meals per day.
Truth: Eating infrequently will slow down your metabolism and thus lead to cumulative increases in fat over time. Even the traditional “three square meals” approach is unhealthy. We should all be eating four to six times a day. The leanest, shapeliest, most toned people are the ones who eat four or more times a day; the people who have higher body fat levels tend to skip meals or eat only twice a day. Metabolism stays elevated when you eat frequently, but drops precipitously when too many hours lapse between meals. The key is to eat fewer calories at each meal.
In conclusion, remember a very important saying: you don’t stop moving because you get old; you get old because you stop moving.
Salvatore Fichera, MS, is an Exercise Physiologist. This article has been excerpted from his recently-released book, Stop Aging—Start Training. Reach him at 212-687-1646 or sal@forzafitness.com.
