Your capacity for exercise plays a crucial role in your overall health and well-being. In a recent study at Stanford University (Myers 2005), poor fitness levels proved to be the deadliest risk factor for death of all risk factors including hypertension, diabetes, obesity, heart arrhythmia; high cholesterol and even smoking. Aging doesn't have to mean stiff' joints; slower metabolism and reduce muscle strength. Consistent exercise can increase metabolic rates, lower heart disease risk and improve body composition, muscle endurance, flexibility, cardiovascular endurance, core strength! stability and posture.

During your Executive Health Evaluation, you will discuss your current exercise routine with an exercise physiologist. Together, you can develop a plan fitting your lifestyle and overall health goals. There are three main exercise categories: resistance weight training, cardiovascular exercise and flexibility.

Each offers specific benefits, creating a well-balanced exercise program with dynamic results.

Resistance Training Benefits

Resistance training is found in many forms, from weight machines and free weights to stretch tubing and swimming pool activities. Body weight can add resistance in exercises such as push-ups, standing squats and crunches.

Resistance training benefits: Reduced body fat and lowered cholesterol: Weight training is the best way to burn fat; it's more effective for losing weight than aerobic activity because it bums calories while you're exercising and at rest (Cooper 1998).

After your resistance workout, metabolic rates remain elevated, as muscle fibers are being rebuilt. Many of the calories you consume will be put to work in the repair and rebuilding process, rather than being stored as fat. Conversely, metabolic rate typically returns to normal shortly after aerobic activity. So significant "after burn" occurs.

Once you succeed ill adding lean muscle tissue; metabolism will be higher at rest than it was prior to your exercise program. Every pound of muscle added to your body increases the calories needed to get you through the day.

Here's the math: The body requires approximately 3-50 calories daily, per pound of muscle. When you add 5 pounds of lean muscle, you'll burn an additional 150-250 calories every day, even on days you don't exercise (NASM 1996). This adds up to 15.5 to 26 pounds of fat loss every year.

Increased bone density: A 1988 study from Washington University School of Medicine concluded weight-bearing exercise leads to significant increases in bone mineral content, which are maintained with continued training in older subjects (Dalsky et al).

A meta-analysis of 18 randomized controlled trials on different types of exercise programs showed a significant improvement in bone mineral density (BMD). Aerobics, weight-bearing and resistance training were all effective on BMD of the spine (Hatori et a1 1993).

That's good news for preventing osteoporosis since resistance training puts added demands on bones, bolstering their density.

Increased body strength Most people; regardless of their age, experience strength improvements in a matter of weeks. A study conducted in December 1993 (McCartney et al) examined the effects of a 42-week progressive weight-lifting program on subjects in their 60s, 70s and 80s. After approximately 10 months, they found significant strength gains (up to 65%) in the exercising group, but no gain inthei non-exercising, controi group. Most substantial strength increases occurred at 6 and 12 weeks into the program.

Cardiovascular Exercise

"Cardio" is among the most popular forms of exercise, such as walking, cycling, swimming and aerobics. Actually, any exercise causing an increase in heart rate for a sustained period of time is included.

Increased health span: A study following Harvard grads through 30 years showed those who were moderately active--from gardening to sports--were at a substantially decreased risk of death,

Reduced body fat: Aerobic exercise uses both stored carbohydrates and fats for fuel. The longer and more vigorous, the more total calories are burned.

Decreased risk of heart attack: Lowering insulin levels helps reduce rates of arteriosclerosis. Physical exercise powers these levels, helping lower the risk of heart attacks.

Flexibility Exercise

Flexibility is defined as the range of possible motion around a joint. As we age, joint mobility proves crucial for muscular strength, proper posture and full range of motion. Flexibility exercise--with their gentle movements--help increase the length of connective tissues and muscles.

Flexibility exercise also can help reduce stress, alleviate low back pain and greatly diminish the chance of injury. A program can be simple (such as stretching major muscle groups upon waking in the morning) or involved (as doing yoga, pilates or tai chi).