Baby Boomers Get Out and Exercise!
By Ed Halper, M. Ed., CP.T.

"50 is the new 40!" or "60 is the new 50" It seems whatever milestone we hit, we like to consider ourselves at least 10 years younger. Unfortunately, a recent poll of "Baby Boomers" by the Associated Press-Life Goes Strong. com contradicts this thinking.

While the poll shows Baby Boomers fear cancer the most; heart disease and diabetes should be right there, because our waistlines are thicker than past generations. This is probably due to the changing dynamics of our jobs (more computers, less physical labor); the propensity of processed foods in our diet; enlarged portion sizes in restaurants; and the ease of the new technology that gives us everything at our fingers, without moving an­other muscle!

Unfortunately, the poll says Baby Boomers aren't getting enough exercise. The majority of respondents got in some form of aerobic exercise at least once a week. But to maintain fitness, 2 1/2 hours a week of moderate-intensity aerobic activity is suggested: brisk walks, elliptical trainer, swimming , biking, or cutting the lawn, for example. Only a quarter of the people felt they did this much, and self-reporting polls tend to exaggerate what the respondents think the questioner wants to hear!

Strength training is considered crucial to health in our later years, to maintain muscle and balance, and fight the bone loss associated with aging. Disappointingly, 37 percent of Baby Boomers never do any resistance training.

Walking was the most popular exercise amongst boomers. Walking is great! Try to get the heart rate into a "comfortably hard" mode, or about 60-80% of your maximum heart rate. What's your maximum heart rate? Try 220-your age as a simple computation. Or use the talk test: If you can hold a full conversation while walking or running, you're going too slow. If you can't respond at all, you're going too fast!

There is impact with walking (1 1/2 times your body weight with every stride), so it's a good way to ward off osteoporosis. A 15-minute mile walk is considered fast (4.0 on a treadmill), and a 150-lb. person will burn off about 100 calories per mile (more, if you're heavier). Grab a pair of light dumbbells with it, and throw in some bicep curls, chest presses, and shoulder raises as you stride along!

About a third of Baby Boomer respondents were considered obese by body-mass index standards, and another third are overweight, but not obese. A lot of room for improvement!

Not surprisingly, 60% of people polled said they were dieting to lose weight. Most health professionals know this is a self-defeating process of losing and regaining (more) weight, each cycle usually accompanied by a higher percentage of body fat!

It takes exercise, along with proper nutrition (not haphazard "diets") to lose weight and keep it off. That's especially true as we age, because an improper diet will rob the body of our precious (and declining) muscle, in addition to fat.

Finally, and maybe most importantly, exercise has been shown to improve cognitive function and mental acuity as we age. Need any more reasons to start?

Ed Halper is the Proprietor of Mountain Fitness in Warren.
He holds a Master's Degree in Physical Education from Trenton State College, and is a SCW Certified Personal and Advanced Functional Traine