6 facts about aging and fitness

We need to stay active as we age to stay healthy and happy. Here's some advice for getting more exercise into your usual routine.

All over the world, people are sitting more and moving less. If you change just one damaging habit, it should be this one. Here's what excessive sitting can do:

• Less muscle strength and density
• Lowered metabolism
• Weight gain
• Balance problems
• Higher blood pressure
• Higher levels of "bad" cholesterol and lower levels of "good" cholesterol
• Depression, stress, and memory problems
• Diminished cardiovascular system
• Vulnerability to stress
• Low moods

• Adding walking and strength-training to your daily routines improves strength, balance, energy levels and more.
• Six months of exercise can improve memory and thinking, boost self-esteem, lessen depression, ease stress and increase immunity.
• It can also improve your sex life, cool off chronic inflammation and strengthen your muscles so that you burn more calories.

• Formal workouts are just one way to become active and stronger.
• Live more actively. Walk a little faster. Take the stairs, not the elevator. Park in the farthest spot at the grocery store or mall. Stand while talking on the phone.
• Don't think that exercise can only be had during formal exercise sessions.
• Every moment of every day provides an opportunity to move in healthy, life-affirming ways.
• You'll find that high-energy living on its own can spark your energy and health.

• Start slowly.
• Resolve to walk for 10 minutes a day. In a week or two, move up to 15 minutes if your feet, joints, legs, and lungs are feeling good when you walk.
• Keep slowly increasing your time and distance until you're walking 30 to 60 minutes every day.

Walking, swimming, or exercising with a friend is more fun — and you're more likely to stick with it if you have an exercise date with someone.

• Wear comfortable clothes and supportive shoes.
• You don't need expensive athletic gear.
• Well-fitting walking shoes will protect your feet from injury, and pants (or shorts) and a shirt that breathes will keep you cool while you're active.

Staying active as you age may take some lifestyle changes, but it needn't be difficult. Find a buddy and inject a little more movement into your routine. The results could impress you.