Regular readers of agebuzz know that physical activity and exercise are considered essential for healthier aging. Yet you may be hard pressed to put that into action if you have aches and pains, feel stiff, or perhaps are not sleeping well. And new research has uncovered one additional reason for the seduction of being sedentary: According to a new study published in the Journals of Gerontology Series A: Biological Sciences and Medical Sciences, it seems that for many people, physical activity begins to steeply drop off after age 49, possibly because your brain is less capable of controlling your impulse to take a seat and sit on your couch. As we get older, it appears we need more motivation to stay physically active and keep moving. For a few ideas to maintain the motivation, keep your sneakers by the front door, and click here.

While it’s understood that “just being healthier” may be insufficient to get you motivated for physical activity, a new study published in the New England Journal of Medicine may cause you to rethink that lack of motivation. According to this study of 890 patients across 6 countries, each of whom had gone through surgery and chemotherapy for stage 3 or high-risk stage 2 colon cancer, a structured exercise program following chemotherapy led to a significant drop in the rate of cancer recurrence and a lowering of the risk of death. Colon cancer is the second leading cause of cancer deaths around the world, and even with surgery and chemotherapy, about 30 % of patients, similar to those in this study, will have a recurrence of their cancer.  The study, a randomized controlled trial, separated the participants into 2 groups: one group received education information about exercising, and the other group received one-on-one weekly exercise coaching for the first 6 months of the trial, and then monthly check-ins with the coach thereafter. This study lasted over a decade and was the first clinical trial to conclusively demonstrate that physical activity can improve cancer-related survival.

Researchers and cancer experts alike have called this result “Nothing short of a major milestone,” and have stated that this exercise protocol should now be the “standard of care” for colon cancer patients. The goal was to get participants to double the amount of exercise typically recommended in exercise guidelines (150 minutes per week of moderate intensity), and participants were allowed to choose from several activities, including brisk walking, biking, jogging, or swimming (most chose brisk walking). What’s remarkable about this study is that the increased survival of patients was due to lowering the risk of cancer recurrence, rather than reducing deaths due to better cardiovascular health from the exercise. Moreover, there are hints in this study that this exercise protocol may very well work for other types of cancers as well, including breast cancer.  In addition to the value of regular exercise in this study, what’s important to underscore is the value of the structured approach, meaning the exercise coach and the accountability that follows, which kept participants motivated to exercise. Perhaps an exercise coach should be in your future? For some additional ideas for summer water exercises, grab your goggles and read here. 

In addition to cancer, there is also significant evidence of the value of exercise for lowering your risk and severity of cardiovascular disease. For example, we know that physical activity can reduce high blood pressure in older adults and lower the risk of blood pressure increasing. There’s even research to suggest that isometric exercises, such as wall sits or planks, can be particularly effective in reducing blood pressure. For some specific isometric exercises to get you motivated, take a look at this recent video from our friends at Yes2Next. Another recent study presented at the European Stroke Organisation Conference reported that compared to sedentary peers, older women who engage in moderately intense physical activity had a 25% reduced risk of stroke. For those who really feel motivated to exercise, there’s a study from several years back that demonstrated that sedentary 53-year-olds could turn back the clock on their heart muscles by 25 years by engaging in a rigorous, structured exercise program. It appears that in middle age, there is still the opportunity to aggressively alter lifestyle to produce significant cardiac health improvements. Unfortunately, that window seems to close once a person reaches age 65 and above. 

But even those of us on the other side of 65 can find important heart health benefits from a regular and ongoing exercise program. You can still lower your risk of heart disease and strengthen your heart muscle with both aerobic and strength training activities. So pump up your bike tires and find out how here.