NIH MedlinePlus The Magazine Spring 2012

Go4Life is a registered trademark of the U.S. Department of Health and Human Services. Feature: Go4Life Fitness for Baby Boomers On Up Photo: National Institute on Aging Surgeon General Dr. Regina Benjamin urges Americans— including older adults—to “get up and keep moving” with the Go4Life fitness campaign. Go4Life is a new national exercise campaign aimed at people over 50. This group includes baby boomers and their parents. The goal is to make physical activity a cornerstone of healthy aging, for a simple reason. Being physically active is vital for maintaining health and independence as we age. “If we want to become a healthy, fit nation, we need to increase the number of Americans who are healthy at every stage of life,” says U.S. Surgeon General Regina Benjamin, M.D., M.B.A. “We want to shift the focus of our healthcare system from sickness and disease to wellness and prevention. “Go4Life offers older adults the tools and resources they need to get moving and keep moving,” she says. A colorful new website, www.nia.nih.gov/Go4Life, presents specific exercises, success stories, and free materials. All are aimed at getting older people to make physical activity part of their daily lives. Many Go4Life materials also are available in Spanish at http://go4life.niapublications.org/ “You’re never too old to increase your level of physical activity and exercise. Go4Life is resources/spanish#espanol. based on research demonstrating real health benefits of exercise and physical activity Go4Life is a public-private partnership of more for older people, including those with chronic health conditions. It shows how to than three dozen government agencies, national organizations, corporations, insurers, healthcare exercise safely.” —Richard J. Hodes, M.D., NIA Director providers, and nonprofits led by the National Institute on Aging at NIH. The goal is to bring Go4Life resources into local communities across the country. (For a complete list of partners, visit http://go4life.niapublications.org/about/ current-partners.) The campaign grew out of concern that most older adults are not physically active. About 30 percent of Americans 45 to 64 say they engage in regular physical activity, while only a quarter of those 65 to 74 do. And although people 85 and older can benefit from exercise, only 11 percent report being active. Go4Life is based on Exercise & Physical Activity: Your Everyday Guide from the National Institute on Aging, a book developed over two years by leading experts on aging, exercise, and motivation. 4 Spring 2012 NIH MedlinePlus

Surgeon General Regina Benjamin: Better Health and Wellness for All Americans As “America’s Doctor,” Surgeon General Regina Benjamin is on a mission to help Americans achieve and maintain good health at every age. “Go4Life can get those of us over 50 moving, exercising, and reducing not only obesity, but a number of chronic diseases,” she says. “And we can set an example for those who are younger. A Go4Life exercise program held recently at Greenspring, an Erickson retirement community in Springfield, Virginia. Photo: National Institute on Aging “We can get more than the current 25 percent of people age 65 to 75 to engage in regular physical activity, because the Go4Life campaign is a new simple and easy tool that will help us engage in active living,” she adds. From her early days as the founder of a rural health clinic in Alabama to her leadership in the worldwide efforts to improve preventive health care, Dr. Benjamin has always tried to help people help themselves to achieve better health. She knows Photo: Exercise is Medicine The Go4Life Fitness Campaign for baby boomers and other older adults is an important part of Dr. Regina Benjamin’s strategy to improve the health of the American public. U.S. Surgeon General Regina Benjamin, and Maryland Secretary of Health John Colmers lead an “Exercise is Medicine” Community Walk through Baltimore’s Inner Harbor. personally the toll that chronic diseases can take. Her father died of diabetes and high blood pressure when she was nine; her mother died from lung cancer; and her brother was lost to HIV. In addition to her participation in the Go4Life campaign, Dr. Benjamin heads the National Prevention and Health Promotion Strategy, a comprehensive plan involving 17 separate federal agencies to help increase the number of Americans who are healthy and fit at every stage of life. “I am calling on all Americans to join me in a national grassroots effort to reverse the current obesity crisis,” she says. “My vision for a healthy and fit nation includes showing people how to choose nutritious foods, add more physical activity to their daily lives, and manage the stress that so often derails their best efforts at developing healthy habits.” Dr. Benjamin is noted for regularly leading community walks, Zumba exercises, and dance. She is actively involved in the First Lady’s Let’s Move! program for children, and helped launch MyPlate and the Spanish version, MiPlato, to help educate people about nutrition and healthy eating. Her philosophy is that people should enjoy getting fit. “We want to make being healthy easy and fun. That’s the simple message we want to give,” she says. “No matter what age you are, no matter what your place in life; whether you’re at home or at work, we want you to get active and have fun. We’ll be taking the Go4Life campaign on the road. I’m going to include it in everything that I am doing. www.medlineplus.gov Spring 2012 5

Feature: Go4Life 4 Types of Exercise Exercise and physical activity fall into four basic categories—endurance, strength, balance, and flexibility. Most people tend to focus on one activity or type of exercise and think they’re doing enough. Each type is different, though. Doing them all will give you more benefits. Mixing it up also helps to reduce boredom and cut your risk of injury. Though we describe each type separately here, some activities fit into more than one category. For example, many endurance activities also build strength. Strength exercises also help improve balance. Getting Started The Go4Life Way 6 Spring 2012 NIH MedlinePlus

Endurance, or aerobic, activities increase your breathing and heart rate. They keep your heart, lungs, and circulatory system healthy and improve your overall fitness. As a result, they delay or prevent many diseases that are common in older adults, such as diabetes and heart disease. Building your endurance makes it easier to carry out many of your everyday activities. Brisk walking or jogging 77 Yard work (mowing, raking, digging) 77 Dancing 77 Swimming Photo: iStock 77 Biking 77 Climbing stairs or hills 77 Playing tennis 77 Playing basketball 77 Endurance Sample Endurance Exercise: Walking How Much, How Often Build up your endurance gradually. If you haven’t been active for a long time, it’s important to work your way up over time. Start out with 10 minutes at a time and then gradually build up. Try to build up to at least 150 minutes (2 1/2 hours) of moderate endurance activity a week. Being active at least three days a week is best. Remember, these are goals. Some people will be able to do more. It’s important to set realistic goals based on your own health and abilities. You can manage and track goal progress by using the interactive tools found at http://go4life.niapublications.org/. Progressing When you’re ready to do more, build up the amount of time you spend doing endurance activities first, then build up the difficulty of your activities. For example, gradually increase your time to 30 minutes over several days to weeks by walking longer distances. Then walk more briskly or up steeper hills. SAFETY TIPS 77 Do a little light activity to warm up and cool down before and after your endurance activities. 77 Be sure to drink plenty of liquids when doing any activity that makes you sweat. 77 Dress in layers when exercising outdoors so you can add or remove clothes if you get cold or hot. 77 To prevent injuries, be sure to use safety equipment. 77 Walk during the day or in well-lit areas at night, and be aware of your surroundings. www.medlineplus.gov Spring 2012 7

Feature: Go4Life Strength exercises make your muscles stronger. Even small increases in strength can make a big difference in your ability to stay independent and carry out everyday activities, such as climbing stairs and carrying groceries. These exercises also are called “strength training” or “resistance training.” Lifting weights 77 Using a resistance band 77 Strength How Much, How Often Try to do strength exercises for all of your major muscle groups on two or more days per week for 30-minute sessions each, but don’t exercise the same muscle group on any two days in a row. 77 Depending on your condition, you might need to start out using 1- or 2-pound weights or no weight at all. 77 Use a light weight the first week and then gradually add more weight. 77 It should feel somewhere between hard and very hard for you to lift or push the weight. If you can’t lift or push a weight 8 times in a row, it’s too heavy. 77 Take 3 seconds to lift a weight into place, hold for 1 second, and return in 3 seconds. 8 Spring 2012 NIH MedlinePlus Photo: Go4Life Sample Strength Exercise: Front Arm Raise Exercise Instructions: This exercise for your shoulders can help you put things up on a shelf or take them down SAFETY TIPS more easily. Targeted Muscles: 77 Talk with your doctor if you are unsure about doing a particular exercise, especially if you’ve had hip or back surgery. 77 Don’t hold your breath during strength exercises. Holding your breath while straining can cause changes in blood pressure. Breathe in slowly through your nose and breathe out slowly through your mouth. 77 Breathe out as you lift or push, and breathe in as you relax. 77 For some exercises, you may want to start alternating arms and work your way up to using both arms at the same time. 77 To prevent injury, don’t jerk or thrust weights. Use smooth, steady movements. 77 Muscle soreness lasting a few days and slight fatigue are normal after muscle-building exercises, at least at first. After doing these exercises for a few weeks, you will probably not be sore after your workout. Shoulders What You Need: Hand-held weights Stand with your feet shoulder-width apart. 1. Hold weights straight down at your sides, with palms facing backward. 2. Keeping them straight, breathe out as you raise both arms in front of you to shoulder height. 3. Hold the position for 1 second. 4. Breathe in as you slowly lower arms. 5. Repeat 10-15 times. 6. Rest; then repeat 10-15 more times. Tip: As you progress, use a heavier weight and alternate arms until you can lift the weight comfortably with both arms.

Sample Balance Exercise: Stand on One Foot How Much, How Often You can do balance exercises almost anytime, anywhere, and as often as you like. Also try lower-body strength exercises because they can help improve your balance. Do the lower-body strength exercises two or more days a week but not on any two days in a row. SAFETY TIPS 77 Have a sturdy chair or a person nearby to hold on to if you feel unsteady. 77 Talk with your doctor if you are unsure about doing a particular balance exercise. Progressing Challenge yourself as you progress. Start by holding on to a sturdy chair for support. When you are able, try holding on to the chair with only one hand. With time, hold on with only one finger, then with no hands at all. If you are really steady on your feet, try doing the exercise with your eyes closed. Exercise Instructions: What You Need: Sturdy chair You can do this exercise while waiting for the bus or standing in line at the grocery. For an added challenge, you can modify the exercise to improve your balance. 1. Stand on one foot behind a sturdy chair, holding on for balance. 2. Hold position for up to 10 seconds. 3. Repeat 10-15 times. 4. Repeat 10-15 times with other leg. 5. Repeat 10-15 more times with each leg. Photo: Go4Life Balance Balance exercises help prevent falls, a common problem in older adults. Many lower-body strength exercises also will improve your balance. Standing on one foot Heel-to-toe walk 77 Tai Chi 77 77 www.medlineplus.gov Spring 2012 9

Feature: Go4Life Flexibility Photos: Go4Life Flexibility exercises stretch your muscles and can help your body stay limber. Being flexible gives you more freedom of movement for other exercises as well as for your everyday activities. Shoulder and upper arm stretch Calf stretch 77 Yoga 77 77 Sample Flexibility Exercise: Shoulder and Upper Arm How Much, How Often Do each stretching exercise 3 to 5 times at each session. Slowly and smoothly stretch into the desired position, as far as possible without pain. Hold the stretch for 10 to 30 seconds. Relax, breathe, then repeat, trying to stretch farther. Progressing As you become more flexible, try reaching farther in each exercise. But don’t go so far that it hurts. SAFETY TIPS 77 If you’ve had hip or back surgery, talk with your doctor before doing lower-back flexibility exercises. 77 Always warm up before stretching exercises. Stretching your muscles before they are warmed up can result in injury. If you are doing only stretching exercises, warm up with a few minutes of easy walking first. If you are doing endurance or strength exercises, stretch after, not before. 77 Always remember to breathe normally while holding a stretch. 77 A mild pulling feeling while you are stretching is normal. If you feel sharp or stabbing pain or joint pain, you’re stretching too far. Reduce the stretch so it doesn’t hurt. 77 Always stretch with a smooth, steady movement. Don’t jerk or bounce into the stretch; it may cause injury. 77 Avoid “locking” your joints. Straighten your arms and legs when you stretch them, but don’t hold them tightly in a straight position. Always keep them slightly bent while stretching. Exercise Instructions: This exercise to increase flexibility in your shoulders and upper arms will help make it easier to reach for your seatbelt. If you have shoulder problems, talk with your doctor before trying this stretch. Targeted Muscles: Shoulders and upper arms What You Need: Towel 1. Stand with feet shoulder-width apart. 2. Hold one end of a towel in your right hand. 3. Raise and bend your right arm to drape the towel down your back. Keep your right arm in this position and continue holding on to the towel. 4. Reach behind your lower back and grasp the towel with your left hand. 5. To stretch your right shoulder, pull the towel down with your left hand. Stop when you feel a stretch or slight discomfort in your right shoulder. 6. Repeat at least 3-5 times. 7. Reverse positions, and repeat at least 3-5 times. 10 Spring 2012 NIH MedlinePlus

Success Stories NIHSeniorHealth Videos: When it comes to exercise and fitness, there are success stories all around us. For more exercise success stories, visit http://go4life. s. Meg, age 67, District of Columbia Photo: National Institute on Aging Activities: Bicycling and Weight Lifting When I was 25 years old, I was diagnosed with pre-arthritis in my knees. After living with progressively deteriorating joints for 40 years, in 2009 I had knee replacement. It really changed my life! Prior to surgery, I was in a great deal of pain and had difficulty walking. After surgery, I spent three months in physical therapy, and now I feel much more confident and comfortable moving around in daily life. My husband and I like to go to the gym together to stay active. I ride the stationary bike and lift weights, both of which help me feel better and keep the muscles around my knee in good shape. Exercising with the NIH Directors The leadership of the 27 different institutes and centers at the National Institutes of Health all take part in one or more types of fitness exercise—a key to good health at any age. To view the Directors in action, visit . Richard J. Hodes, M.D., Director, National Institute on Aging—Weightlifting Latest Research Finds Regular Exercise Pays Off! There are specific benefits of exercise for health and aging: 77 Maintaining cardiorespiratory health: In one study, moderately fit women and men had a 50 percent lower risk of type 2 diabetes, high blood pressure, coronary heart disease, obesity, and some cancers compared with the low-fit group. Highly fit people had even lower risk. Marie A. Bernard, M.D., Deputy Director, National Institute on Aging—Yoga 77 Reducing osteoarthritis pain: In a clinical trial of people 60 and older with knee osteoarthritis, people who participated in an aerobic exercise or resistance exercise program reported less pain and better function than those assigned to a health education program only. 77 Preventing diabetes: The NIH-sponsored Diabetes Prevention Program, which examines ways to prevent or delay non-insulin-dependent diabetes, found that people over 60 at high risk for diabetes reduced their risk by 71 percent by adopting a moderate exercise routine and a low-fat diet. To Find Out More Go4Life from the National Institute on Aging http://www.nia.nih.gov/Go4Life NIHSeniorHealth website—Exercise videos http://nihseniorhealth.gov/videolist.html#exercise NIHSeniorHealth website—Exercise for older adults toc.html MedlinePlus—Exercise for seniors ors.html www.medlineplus.gov Spring 2012 11

Feature: Multiple Sclerosis Photo: Fox Business Network Scientists continue to make progress in solving the riddle of multiple sclerosis (MS). Neil Cavuto of Fox News and Fox Business, diagnosed with MS 15 years ago, is able to maintain a busy schedule despite the disease. Multiple Sclerosis: Hope Through Research 12 Spring 2012 NIH MedlinePlus FASTFACTS 77 Multiple sclerosis (MS) is a disease that affects your brain (including nerve cells), spinal cord, and optic nerve. It damages the myelin sheath, the material that surrounds and protects your nerve cells. This damage slows down or blocks messages between your brain and your body, leading to the symptoms of MS. 77 Symptoms can include visual disturbances, pain, muscle weakness, trouble with coordination and balance, sensations such as numbness or “pins and needles”, and/or thinking and memory problems. 77 No one knows what causes MS. It may be an autoimmune disease, which happens when your immune system attacks healthy cells in your body by mistake. 77 Multiple sclerosis affects women more than men. It often begins between the ages of 20 and 40. MS can range from fairly mild to debilitating, with some people losing the ability to write, speak, or walk. 77 There is no cure for MS, but medicines may slow it down and help control symptoms. Physical and occupational therapy may also help.

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