Healthy Aging: Know the Facts

By John Sandgren, MD
John Sandgren is a recent Evolve grad and a member of the Vital Aging Network’s Wellness 50+ Design Team. We are pleased to have his contribution to our knowledge base about how to age well.

Feb 222015
 
Part 4: The Value of Functional Workouts

This is the fourth and last entry of a series entitled: Fitting Exercise into Your Daily Routine.

Functional workouts can be quick and to the point. Functional workouts use motions that mimic things you do in the course of your day. You can take almost any activity of daily living (ADL) and turn it into an exercise by emphasizing correct form and technique.

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Dec 212014
 
Part 8: Getting Started Each Day

This is the eighth and last entry of a series related to physical fitness entitled: Think of Exercise as a Pill that Promotes Long Life and a Whole Lot More.

Fitting exercise into a daily routine for the first time represents major change; conscious repetition is the key to establishing a new habit like this.

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Dec 082014
 
Part 6: Four Ways to Build Physical Capacity

This is the sixth of a series related to physical fitness entitled: Think of Exercise as a Pill that Promotes Long Life and a Whole Lot More.

Aerobic exercise has the most data documenting its health benefits. But your fitness plan should also include 3 more areas to build your physical capacity: Strength training, Balance training, and Flexibility.

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Nov 302014
 
Part 5: Don't Panic, Everyone Can Exercise!

This is the fifth of a series related to physical fitness entitled: Think of Exercise as a Pill that Promotes Long Life and a Whole Lot More.

If you’re not fully fit as you begin your exercise program, start comfortably and wisely and keep advancing by appropriate amounts. Fitness trainers will tell you, exercising consistently, regularly, and frequently is vastly more important than how much you exert yourself on any one day or few days.

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Nov 242014
 
Part 4: How Much Exercise is Best?

This is the fourth of a series related to physical fitness entitled: Think of Exercise as a Pill that Promotes Long Life and a Whole Lot More.

Design an exercise program that is based on health guidelines but tailored to you. The 2008 Physical Activity Guidelines for Americans written by the U.S. Department of Health and Human Services will help you do just that. Because aerobic activity is vitally important, it should be a major part of your program.

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Nov 172014
 
Part 3: It's Never Too Late to Start Exercising

This is the third of a series related to physical fitness entitled: Think of Exercise as a Pill that Promotes Long Life and a Whole Lot More.

Regular exercise not only prevents chronic diseases like heart disease and diabetes, it also benefits people who already have these diseases, even people in poor health. The medical benefits of regular exercise appear to start accruing after about 1 year. Even individuals who have been previously sedentary but who initiate exercise as late as age 85 demonstrate a significant survival benefit in three years in comparison to individuals who are sedentary.

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Nov 102014
 
Part 2: Preventing Death Is Nice, But What Else Can Exercise Do?

This is the second of a series related to physical fitness entitled: Think of Exercise as a Pill that Promotes Long Life and a Whole Lot More.

Exercise imparts physical strength and stamina. It boosts energy levels and combats fatigue. Regular exercise has been shown to significantly reduce the risk of developing heart disease, chronic lung disease, high blood pressure, and type II diabetes. These are just a few of the benefits of exercising.

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Oct 302014
 
Part 1: Exercise to Live Longer

This is the first of a series of eight installments related to physical fitness entitled: Think of Exercise as a Pill that Promotes Long Life and a Whole Lot More. They are part of a blog entitled, Healthy Aging: Know the Facts by Evolve grad, John Sandgren, MD. New entries on this topic will appear weekly for next eight weeks.

The risk of dying from any cause (“all-cause mortality”) among people who exercise regularly is cut by 30 percent, actually more like 20-40 percent in most studies and by 50 percent in a few. In other words, free and simple exercise is just as potent, and sometimes more potent, than are many expensive medications.

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