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By Melissa Tennen, HealthAtoZ writer
Jo Sotak gets up every morning to walk two miles. She's 76. Jo has no diabetes, no incontinence, no high blood pressure, no osteoporosis, no heart disease, no cancer - not even a walker or a cane. She does have high cholesterol and osteoarthritis, but takes her medications as prescribed.
You would never think of Jo as "elderly," - and she doesn't either.
Entering your 70s, 80s and 90s should mean challenging the very idea of growing old. It doesn't have to mean walkers and canes. Your goal should be to live a long time, but to spend that time being as healthy and strong as you can.
The key to staying independent, physically fit and mentally sharp is to not see old age as frailness and nursing homes. Look at yourself as strong, capable and intelligent.
A recent study by Yale University showed that the more television seniors watched, the more negative their images of aging became. Participants between the ages of 60 and 92 were divided into two groups. Both groups filled out viewing diaries for a week, with one group filling out an additional page about how the elderly were portrayed on television. That group showed greater awareness of negative images of the elderly, who barely had roles on television and were often the butts of jokes.
A study in Circulation: The Journal of the American Heart Association revealed that while fitness declines with aging, exercise plays a key role in helping us stay independent.
Researchers tested 375 men and 435 women, ages 21 to 87, on treadmills every four years. The rate of decline in fitness was 3 percent for people in their 20s and 30s, but 20 percent for people in their 70s.
The good news is that exercise can raise fitness levels in the elderly by 15 percent to 20 percent - similar to being 10 to 20 years younger.
As we age, our muscles shrink. Muscle strength decreases by 10 percent every decade. Strength training can help.
The following are common myths about aging:
- Myth: Being old means being sick.
Fact: Only about 5 percent of the elderly live in nursing homes today. Better health care and medication - along with a better understanding of the roles of diet and exercise - help us live longer, healthier lives.
- Myth: Older people can't learn new things.
Fact: Not true. The keys to staying sharp are exercising regularly, having good relationships with friends and family, engaging in activities you enjoy and believing in yourself.
- Myth: It's too late to become healthy.
Fact: It's never too late. Even if you have a health condition, you can decrease your risk of a heart attack and diabetes-related problems by exercising and eating right.
- Myth: It's all in the genes.
Fact: Some aspects of aging - as well as certain conditions and diseases - are passed down. However, eating right and exercising go a long way in improving your health. Taking your medication and getting your screenings also help, and if you smoke - stop.
Having a positive attitude and taking good care of yourself won't erase your chances for disease or mean you can ignore conditions like diabetes and heart disease. You will, however, be able to better deal with these conditions.
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External Sources
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Alliance for Aging Research
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Levy, B., Ashman, O., & Donlon, M. (2005). Re-vision of older television characters: a stereotype-awareness intervention. J Soc Issues: Vol. 61, No. 2,, pp 307-319.
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Fleg, J.; Morrell, C.; Bos, A.; Brant, L.; Talbot, L.; Wright, J.; & Lakatta, E. (2005). Accelerated longitudinal decline of aerobic capacity in healthy older adults. Circulation:published online before print July 25, 2005.
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This article was reviewed and updated June 2007.
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