What to Eat in Your 50s and Beyond

The challenge: Your body seems to be working against you.

Call this the Me Decade. For the first time in years you have more time for yourself. Freed

from the demands of raising small children, you're cooking less and eating out more.

On the inside you're experiencing major shifts too. Sure, there's menopause. But you may also start to notice a slower metabolism and digestive system. "Part of this is normal aging," Dr. Peeke says. "But how radically these things affect your body depends on how well you eat the right foods and get lots of physical activity."

Your Diet To-Do List

Eat your calories earlier. Can't figure out why the pounds are creeping on even though you've reduced your portions? "Eating less is only part of the equation. The other part is eating smarter," Dr. Peeke says. "Right now, every calorie has to be the highest quality you can find." And when you're burning only 1,400 to 1,600 calories a day (thanks to that slower metabolism), squeezing in all the nutrition you need can be tricky.

It gets even harder if you frequently skimp on breakfast and lunch so you can save room for dinner out. No matter how balanced that evening meal is, it can't possibly deliver a day's worth of nutrition. But it can pack a ton of fat and calories. And because you waited all day to eat it, you'll be starving and likely to consume more than you planned.

A smarter strategy: Rearrange your meals, feasting by day and nibbling by night. That means a 300- to 400-calorie breakfast and a 400- to 500-calorie lunch, with a 200- to 250-calorie afternoon snack. Eating those calories earlier will make it easier to enjoy a small dinner out -- an appetizer and a side salad, say -- without going overboard.

Get savvy about supplements."Starting in your 50s, your body doesn't use many nutrients as well as it used to," Sandon says. "Calcium and vitamin B12 become an issue because your stomach produces less of the acid needed to absorb them. At the same time, your skin becomes less efficient at synthesizing vitamin D." Without enough B12 you may end up feeling run down and lethargic, while insufficient calcium and vitamin D weaken your bones and make your body less effective when it comes to burning fat.

In a perfect world, you'd get all of your nutrients from food. But if you're scaling back portion sizes, that won't work. Ditto if you've recently ditched dairy -- a key source of B12, D, and calcium -- because you've suddenly become lactose intolerant, a condition that commonly happens to women in their 50s, according to Dr. Peeke. That's why a vitamin makes good sense. Instead of a standard multi, look specifically for one designed for women over 50. Not only will it supply extra B12 and D, but it's also low in iron, which is much less of a concern post-menopause. If your multi doesn't provide the full 1,200 milligrams of calcium you need, take a daily calcium citrate supplement.

Outsmart diabetes. Your hormones aren't the only things that are going haywire right now. Insulin, a hormone produced by your pancreas, may be out of whack as well. Normally insulin shuttles glucose (aka sugar) from your bloodstream to your cells, where it's used for energy. But as you age, your body often can't use the insulin it makes as effectively as it once did. When this happens, a condition known as insulin resistance can develop, causing glucose to hang out in your bloodstream instead of traveling to your cells, where it's needed. Trouble is, once insulin resistance starts, full-blown diabetes isn't far behind.

The right diet can help. First, steer clear of refined sugars. Eat plenty of whole foods like fruits and vegetables (aim for four and a half cups daily). Choose whole grains over processed ones; they slow the rate at which your body digests and absorbs carbohydrates. That means lower blood sugar and less demand on your pancreas to pump out insulin. People who regularly feast on whole grains are 20 to 40 percent less likely to develop diabetes and cardiovascular diseases than those who rarely eat them, according to a 2004 University of Minnesota School of Public Health review.

Your Recipes for Success

Breakfast
1 cup high-fiber whole-grain cereal (such as Bran Flakes) with 2 tablespoons flaxseed, 1 cup mixed berries, and 8 ounces 1% milk (or 1% lactose-reduced milk)

Lunch
White bean hummus pita pocket: In a food processor, blend 1/2 cup rinsed and drained cannellini beans, 2 teaspoons extra virgin olive oil, 2 teaspoons lemon juice, 1 teaspoon Dijon mustard, 1/2 tablespoon minced garlic, 1/4 teaspoon cumin, 1/8 teaspoon salt, and 1/8 teaspoon pepper until smooth. Stuff one 6-inch whole wheat pita with 1/2 cup arugula, 1/4 cup chopped yellow pepper, and 2 slices tomato. Top with hummus.
1 small oatmeal-raisin cookie

Snack
8-ounce container 2% plain Greek yogurt topped with 1 small diced pear and 1 tablespoon chopped walnuts

Dinner
4 ounces grilled tuna drizzled with soy-wasabi glaze (1 tablespoon low-sodium soy sauce whisked with 1/8 to 1/4 teaspoon prepared wasabi)
1/2 cup cooked brown rice
1 cup baby bok choy sauteed in 1 teaspoon canola oil

Nutrition facts (for the day): 1,502 calories, 87g protein, 199g carbohydrate, 46g fat (9g saturated), 39g fiber

Originally published in FITNESS magazine, October 2009.

SOURCE:  fitnessmagazine

The Basic Activities of Healthy Aging

Aging is not something frightening or worrying. However, not all people can think that way. Most people are even terrified of aging. It is because they know that aging will make their look become less attractive and thus, they are worried. Aging is normal condition which should be faced by adults. However, not all adults can go through a healthy process of aging. In fact, a healthy aging process is very fundamental. If you want to know how to have such kind of aging process, you are highly recommended to carry on reading.

There are some basic activities that are good for adults to avoid anxiety and nervousness facing their aging. The first activity is doing workouts or exercises. Workouts can keep the body healthy and avoid early aging. Workouts are not only good for body and skin but also good for psychological matters. The second activity is relaxation. Healthy aging is very determined by healthy mind. Therefore, relaxation is a good base to build healthy and positive mind. If adults have positive and healthy mind, automatically they will avoid any anxiety and nervousness to face aging along with their ages. The third activity is developing hobbies or fun activities daily. Doing hobby like gardening, knitting, fishing, reading, or writing is good way to enhance positive mental development in the elder ages. Besides, doing hobby can help adults to forget about their anxiety of growing old. Hobbies can also become advanced strategies to transfer the energy of both cognitive and motor to prevent unhealthy aging. The fourth activity is having community. Community which involves elder people with the same age range can really help them to share anything they feel about aging and growing old. Having this kind of community will give them opportunity to leave away their anxiety of being old. It can build positive mind and belief to block the negative anxiety of growing old day by day.

Going through healthy aging process is very required for adults. The healthy process of aging will keep them happy and proud. They will not have negative thought about how growing old should be. Besides, it can help them to prevent any anxiety and worry about being old.

SOURCE: Healthy Life

High testosterone Level is Dangerous for Elderly Men’s Heart

Men with higher testosterone levels, are more at risk of getting a heart attack or other cardiovascular diseases in the future compared with men with normal testosterone levels. According to a large-scale studiy in the United States which is served in the 92nd Annual Meeting of the Endocrine Society in San Diego, United States, these findings is the oppisite with previous smaller studies.

“The study finding contradicts smaller studies that have shown that testosterone levels are not associated with higher rates of cardiovascular disease,” said presenting author Kristen Sueoka, MD, a resident physician at the University of California, San Francisco.

Sueoka said that currently most people use testosterone supplements for various health problems, such as low sexual drive or heart disorders. “These men may unknowingly be placing themselves at higher risk for cardiovascular disease,” she said.

This study was conducted on 697 men aged 65 years none of them were undergoing testosterone therapy. The researchers divided respondents into four testosterone range groups.

Researchers did not divide the group into men with normal and abnormal testosterone levels because the definition of abnormal depends on many factors, including age.

Type of heart disease which has a potential to suffer are blood vessel constriction, blockage of coronary arteries (atherosclerosis), coronary heart disease, unstable angina, and chest pain due to atherosclerosis that usually need bypass surgery.

After nearly four years, 100 people (14 percent) were found to have coronary disease, especially heart attacks. By considering other potential risk factors like high cholesterol, researchers found higher levels of testosterone are associated with increased risk of coronary disease.

Men with total testosterone in the highest group (495 nanograms per deciliter) had a risk of coronary heart disease doubled compared with the lowest group (below 308 nanograms per deciliter).

“One day testosterone measurements may be used to help predict which men are more likely to develop cardiovascular disease,” she said. “But we need more studies to confirm that high testosterone is a risk factor for heart disease.”

SOURCE: MedicMagic

Healthy eating over 50: Overcoming obstacles

BY Jeanne Segal, Ph.D. and Gina Kemp, M.A.

Let’s face it, there’s a reason why so many of us have trouble eating nutritiously every day. Sometimes it’s just quicker or easier to eat unhealthy food. If you’re having trouble getting started on a healthy eating plan, these tips can help:

Say “no” to eating alone

Eating with others can be as important as adding vitamins to your diet. A social atmosphere stimulates your mind and helps you enjoy meals. When you enjoy mealtimes, you’re more likely to eat better. If you live alone, eating with company will take some strategizing, but the effort will pay off.

• Make a date to share lunch or dinners with children, grandchildren, nieces, nephews, friends, and neighbors on a rotating basis.
• Join in by taking a class, volunteering, or going on an outing, all of which can lead to new friendships and dining buddies.
• Adult day care centers provide both companionship and nutritious meals for older adults who are isolated and lonely, or unable to prepare their own meals.
• Senior meal programs are a great way to meet others. Contact your local Senior Center, YMCA, congregation, or high school and ask about senior meal programs.

Loss of appetite

First, check with your doctor to see if your loss of appetite could be due to medication you're taking, and whether the medication or dosage can be changed. Try natural flavor enhancers such as olive oil, vinegar, garlic, onions, ginger, and spices to boost your appetite.

Difficulty chewing

Make chewing easier by drinking smoothies made with fresh fruit, yogurt, and protein powder. Eat steamed veggies and soft food such as couscous, rice, and yogurt. Consult your dentist to make sure your dentures are properly fitted.

Dry mouth

Drink 8 – 10 glasses of water each day. Take a drink of water after each bite of food, add sauces and salsas to your food to moisten it, avoid commercial mouthwash, and ask your doctor about artificial saliva products.

I don’t like healthy food

If you were raised eating lots of meat and white bread, for example, a new way of eating might sound off-putting. That’s understandable. But view eating healthily as an adventure and start with small steps:

• First and foremost, commit to keeping an open mind. Just because a food is healthy, it doesn’t mean it can’t be tasty as well.
• Try including a healthy fruit or veggie at every meal. You don’t have to change everything all at once. Add a side salad to your dinner, for example, or substitute unhealthy fries with baked sweet potato fries, or have a smaller portion of desert and fill up with melon and pineapple slices.
• Focus on how you feel after eating well – this will help foster new habits and tastes. The more healthy food you eat, the better you’ll feel afterwards

Stuck in a rut

No matter how healthy your diet, eating the same foods over and over is bound to get boring. Rekindle inspiration by browsing produce at a farmers market, reading a cooking magazine, buying foods or spices you haven’t tried before, or chatting with friends about what they eat. By making variety a priority, you’ll find it easier to get creative with healthy meals.

If you can’t shop or cook for yourself…

There are a number of possibilities, depending on your living situation, finances, and needs:

• Take advantage of home delivery. Many grocery stores have Internet or phone delivery services.
• Swap services. Ask a friend, neighborhood teen, or college student if they would be willing to shop for you.
• Share your home. If you live alone in a large home, consider having a housemate/companion who would be willing to do the grocery shopping and cooking.
• Hire a homemaker. Try to find someone who can do the shopping and meal preparation for you.

SOURCE:  helpguide.org

Top tips for a balanced diet over 60

Isolation, lack of mobility, poverty, disease and difficulty in eating are all blamed for the rise.

Obesity is also a risk because this group of people tends to become less active.

As we age it’s vital to have a healthy diet and take into account changing food needs.

Sheelagh Donovan, a health information specialist for Age UK, says: “Generally as people get older they burn fewer calories because they’re moving about less.

“If that’s the case they don’t need to eat as much but still need to make sure they’re eating the right foods to provide all the important nutrients. If they have difficulty cooking or getting to the shops, that can be a challenge.”

Generally as people get older they burn fewer calories because they’re moving about less.

Sheelagh Donovan, a health information specialist for Age UK

Here are her tips to make sure you enjoy a healthy and affordable diet at any age.

• Share the cost of supermarket deliveries with a friend or neighbour. Pooling shopping is also a good way of taking advantage of multi-buy offers such as two-for-one deals.

• Frozen vegetables are just as healthy as fresh. Make sure you have a supply of frozen peas or green beans in the freezer compartment.

• Try to buy seasonal fruit and vegetables as they tend to be cheaper.

• Vary your diet. You’re more likely to lose interest in food if you have the same meals every week. Aim for different colours on your plate as it looks more appetising and ensures you’re getting a good mix of vegetables.

• If you’re not confident about cooking, which is sometimes an issue for recently bereaved men, contact your local Age UK branch and ask about classes.

• If you have an ageing relative watch out for changes in body shape, such as loose-fitting rings and clothes.

• Slow cookers are great for cheaper cuts of meat such as shin of beef or neck of lamb.

• Porridge for breakfast is good for starting the day. It’s easy to make, is affordable and releases energy slowly.

• If you spend a lot of time in the house consider taking a vitamin D supplement which is vital for healthy bones. Also try to eat oily fish such as salmon or sardines.

• Hydration is also very important. Cups of tea and coffee are fine but also have water close to hand and take regular sips.

• If you’re struggling to finish meals try eating smaller portions more often. Try to avoid snacking on biscuits.

• Include dairy products in your diet such as milk, yogurt and cheese for healthy bones.

• Split a loaf of bread into freezer bags, containing four slices each. By thawing a batch every couple of days your bread won’t go stale.

• If you have dentures, get them checked regularly to avoid food becoming stuck or rubbing. Mouths change shape and dentures aren’t supposed to last for ever.

• For good digestion and all-round health choose high-fibre foods such as wholemeal bread instead of white. This can help if you suffer from constipation.

Source: http://www.express.co.uk/

Healthy Living Tips for Seniors

By: Laura Evans

If you are a senior, using healthy living tips can make all the difference in the quality of your life. Even small lifestyle changes can have a huge impact not only on your overall health, but how you perceive yourself.

Eat Healthy Foods
Having a low fat diet that consists of a variety of fruits, vegetables and whole grains along with lean meats and fish can help you feel better and control your weight. In addition, cut back on the pre-prepared processed foods that you eat and leave out the salt. Avoid alcohol and minimize the number of sugary deserts that you eat.

Make Small Changes
If you have poor eating habits, it may be harder for you to change your diet completely all at once. Make your changes is small steps. For example, substitute fresh fruit for desert instead of that piece of chocolate pie and go on from there.

Time to Quit
If you smoke, quit. Smoking is not only a health hazard, smoking turns your teeth yellow and contributes to the fine wrinkling on your face.

Get Regular Medical Checkups
Preventative medicine is important regardless of your age.

Exercise
If you are starting an exercise regime, do it slowly. You don't have to do a full 30 minutes all at once to reap health benefits. Break that thirty minutes into easier pieces of three 10 minute slots until you build up your strength. Exercise will help improve your cardiovascular system. If you have concerns, discuss an appropriate starting exercise program with your physician.

Variety
The key to successful exercising is variety. Walk with a friend. Take a tai chi chuan class. Lift weights, starting with the lightest weights first.

Work Your Mind and Body
Living isn't just about having a healthy body. You also need a healthy, challenged mind. Your life experiences and talents can be meaningful to others. Volunteer to mentor young business people or tutor college students. Read to children or visit hospitals. You can make a difference.

Source: http://www.life123.com

Top Health Risks for Men Over 50 ( 6 to 10 )

BY Tosha Watson

6 Breast cancer is a cancer that starts in the cells of the breast in women and men. Worldwide, breast cancer is the second most common type of cancer after lung cancer (10.4% of all cancer incidence, both sexes counted) and the fifth most common cause of cancer death. ^[In 2004, breast cancer caused 519,000 deaths worldwide (7% of cancer deaths; almost 1% of all deaths).en.wikipedia.org/wiki/Breast_cancer

Brest cancer attacks more women then men, but the survival rate is the same.

7 Colorectal cancer The risk of developing colorectal cancer increases with age. Most cases occur in the 60s and 70s, while cases before age 50 are uncommon unless a family history of early colon cancer is present. History of cancer Heredity: Smoking Diet. Studies show that a diet high in red meat poultry and fish increases the risk of colorectal cancer. en.wikipedia.org/wiki/Colorectal_cancer

8 Definition of prostate cancer: Cancer that forms in tissues of the prostate (a gland in the male reproductive system found below the bladder and in front of the rectum). Prostate cancer usually occurs in older men. cancer.gov/cancertopics/types/prostate

Estimated new cases and deaths from prostate cancer in the United States in 2009:

New cases: 192,280

Deaths: 27,360

9 Heart disease includes conditions affecting the heart, such as coronary heart disease, heart attack, congestive heart failure, and congenital heart disease. Heart disease is the leading cause of death for men and women in the U.S. Keys to prevention include quitting smoking, lowering cholesterol, controlling high blood pressure, maintaining a healthy weight, and exercising.http://www.webmd.com/heart-disease/default.htm

10 High blood pressure directly increases the risk of coronary heart disease (which leads to heart attack) and stroke, especially when it's present with other risk factors.www.americanheart.org/presenter.jhtml?identifier=2112

SOURCE:  voices.yahoo

Top Health Risks for Men Over 50 ( 1 to 5 )

by Tosha Watson

Baby boomers, the generation that says they will never get old, are now hitting that 50 mark.

Here is a list of the top ten health issues that you need to talk to your doctor about:

1 Testicular Cancer is a relatively rare form of cancer. Although it accounts for only 1 percent of cancers in men, testicular cancer is the most common cancer in men between the ages of 20 and 34. About 75% of cases of testicular cancer occur in men between 20 and 49. Nevertheless, testicular cancer is one of the most treatable forms of cancer, with cure rates approaching 100% if detected early. Additionally, testicular cancer is more common in white men than black or Asian men. www.tc-cancer.com/

2 Colon cancer is cancer of the large intestine (colon), the lower part of your digestive system. Rectal cancer is cancer of the last 6 inches of the colon. Together, they're often referred to as colorectal cancers. About 112,000 people are diagnosed with colon cancer annually, and about 41,000 new cases of rectal cancer are diagnosed each year, according to the American Cancer Society. www.mayoclinic.com/health/colon-cancer/DS00035

3 Rectal cancer occurs when cancerous cells develop in the tissue of the rectum. The rectum is the last part of the large intestine and leads to the anus, which is the opening to the outside of the body. Body waste is stored in the rectum until it is eliminated from the body through the anus.www.ucsfhealth.org/adult/medical_services/cancer/cr/conditions/rectal/signs.html

4 Impotence or erectile dysfunction is the consistent inability to achieve or maintain an erection. While it is quite normal to struggle to sustain an erection from time to time, it can become a problem when this becomes a regular occurrence. Impotence is very common and approximately 10 to 15 million American men are trying to cope with this type of sexual dysfunction.www.nativeremedies.com/ailment/impotence-erectile-dysfunction.html

5 Osteoporosis, in which the bones become porous and break easily, is one of the world's most common and debilitating diseases. The result: pain, loss of movement, inability to perform daily chores, and in many cases, death. And All over the world one in five men over 50 will have an osteoporosis fracture, according to Osteoporosis in Men, a report issued by International Osteoporosis Foundation and released in Sydney, Australia. www.pslgroup.com/dg/24535E.htm

SOURCE:  voices.yahoo

Professional Help: 5 Tips for Senior Citizens on Simple, Healthy Living

BY HANS VILLARICA

When it comes to their well-being, older adults shouldn't act like victims to aging. They should be active—physically, socially, and spiritually.

To slow down the physical and mental decline that comes with age, drugs and exercise aren't enough. According to a study out of the University of Southern California, a lifestyle makeover is necessary.

Professor and occupational therapist Florence Clark shares five tips for seniors on sustainable, successful aging from herJournal of Epidemiology and Community Health paper (PDF). Thankfully, her method, while backed by rigorous research, is also surprisingly simple: walk outside, meet up with friends, go to church, and just be as active as possible.

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It's never too late to go healthy. Anybody, young or old, can successfully redesign the way they live to be healthier. While we don't have a say in our own genetic makeup, greater than 50 percent of our mental and physical health status is related to lifestyle. You can even start small: ride public transportation, reconnect with a long-lost friend, join a ballroom dance class, or follow guidelines on how to safely move around the community. The point is, try something new and be willing to learn.

Take control of your health. Appreciate the relationship between what you do, how you feel, and their impact on your well-being. Our research suggests that social and productive activities are as important as physical ones for staying healthy. As we age, even deceptively simple or downright mundane pursuits like reading the newspaper, cooking a potluck dish, walking the dog, or going to church have a powerful influence on our physical and mental health.

Know thyself. The guiding principle of Socrates rings just as true today as it did in ancient Athens. Lifestyle changes are most sustainable when they fit into the fabric of your everyday life -- your interests, schedule, and self-concept. Identify supports on your journey that are strong enough to counterbalance the obstacles you face. Set goals that are challenging but still realistic enough to be achieved.

Anticipate how chronic conditions may affect your plan. Over 70 percent of seniors age 65 and older have a chronic condition, such as hypertension, heart disease, diabetes, arthritis, COPD, or cataracts. Don't let these impede your progress. Before a big game, elite athletes visualize their performance in their minds' eye. So too should you be prepared for the potential ways you might have to adapt or improvise. And, of course, consult your physician in advance about any new activities.

Living longer can also mean living better. Our research demonstrates that maintaining a mix of productive, social, physical, and spiritual activities as you age can lead to increased vitality, social function, mental health, and life satisfaction, along with decreased symptoms of depression and self-reported bodily pain. Even better, activity-centric lifestyle interventions to ward off illness and disability may also be more cost-effective and have fewer negative side effects than prescription drugs.

Source: theatlantic

50+ AND FABULOUS: HEALTHY EATING AND WEIGHT MANAGEMENT ( Part 2 )

by joanna robinson

HEALTHY EATING AND DIETARY SUPPLEMENTS

Obviously all the more general rules for eating healthily apply at any age, but there are some particular areas of your diet that you should be paying close attention to at 50+. As well as foods, we’ve included dietary supplements that might help you too. There’s no harm in helping yourself out with extra vitamins and minerals – but be sure to check with your doctor that they won’t interfere with any other medication you might be taking.

It’s at about 50 when women start to notice that their joints aren’t as flexible as they used to be. Your body breaks down old bone and replaces it with new stronger bone daily, and oestrogen is involved in this process. With a loss of oestrogen due to the menopause, many women’s bones will become weaker, more brittle and more likely to break – exactly why you need more calcium than younger women. And you also need Vitamin D which helps your body to absorb that calcium.

Calcium-rich foods include spinach, kale, brussel sprouts, broccoli, dairy products, salmon and beans, while you’ll find Vitamin D (which you of course can get from sunlight) in oily fish. Recommended supplements for good joint health include cod liver oil, glucosamine and chondroitin.You can also take calcium and Vitamin D supplements if you don’t think you are getting enough in your diet.

Maintaining a healthy heart is also a priority at this age to reduce your risk of heart disease or stroke. Again changes in oestrogen levels can affect your heart so you need to ensure you keep you cholesterol level and your blood pressure down. Do this by avoiding too much salt and eating plenty of foods rich in omega 3 oil – oily fish like salmon, mackrel, sardines and fresh tuna are the best source of this.

Fruits containing high levels of antioxidants – like blueberries for instance – are also good, as are the nutrients in dark green leafy vegetables like spinach. You can also take omega 3 supplements, cod liver oil and antioxidant vitamins C and E to help maintain healthy circulation.

The other big change at 50+ is a weakened immune system. To help combat this you need to eat plenty of fruit and vegetables which are high in vitamin C and foods containing zinc – red meats like lamb and beef, cereals, seeds and nuts. Once again you can take zinc supplements if you don’t think you are getting enough in your diet and vitamin C and Echinacea are good for combating infections like colds or flu.

Of course these are general guidelines. If you would like a healthy eating plan tailored specifically to you, then you might want have a look at Healthspan’s Nutri Profile. It’s completely free to do, and will take you about 20 minutes to complete. At the end, you’ll get a 24 page, scientifically validated report about how to meet your own unique nutritional needs. It has glowing reviews from recent users, sowhy not give it a go.

Don’t forget that natural supplements can also be a great subsitute to painkillers and antibiotics too. It doesn’t work for everyone but many people swear by natural remedies – turmeric for joint pain and as an anti inflammatory for instance. Have a look through the reviews on Healthspan products to see what people are saying about them.

SOURCE:  moneymagpie.com

Walk Faster As You Age to Increase Your Longevity

Various studies claim that speed of walking is an indicator of people’s wellness and longevity.

In nine U.S studies, which involved above 34,000 participants aged 65 and above demonstrated that walking speed influenced longevity. In the Journal of American Medical Association, it was published that people who walk faster had a higher chance of live longer.

In a recent research, Stephanie Studenski, the lead researcher and a geriatric physician at the University of Pittsburgh said that the number of days that men and women were expected to live augments significantly as their speed of walking increases beyond the age of 65. Those who walked faster at the age 75 had an even higher chance of living longer.

The study demonstrated that predicting survival based on how fast an individual walks was as precise as other survival-prediction factors like smoking history, sex, blood pressure, chronic conditions, hospitalization and body mass index.

The research demonstrated that an 80-year-old man walking at a speed of 1 mph had a 10 percent chance to reach the age of 90. However, the analysis concluded that if he increased his walking speed to 3.5 mph, his chance of reaching the age of 90 increased from 10 to 84 percent.

For women the research was equally significant. An 80-year-old woman who walked on an average speed of 1 mph had a 23 percent likelihood of reaching the age of 90. However, if her speed increased from one 1 mph to 3.5 mph than the chance of reaching the age of 90 would increase by 86 percent.

According to Studenski “Functional status (walking speed) is an important reflection of health.” The way people think about health does highly influence one’s probability of reaching old age. It is not only diseases that decrease one’s chance of living longer, factors such as walking slowly can decrease once longevity as well.

Source: mmortalhumans.com