During the next 14 years, and until the end of the study, they underwent physical, cognitive, and mental health assessments.

Women were considered “successful survivors” if they were alive and free from the following health problems during the study period:

• Major illnesses, such as cancer, diabetes, and heart failure.
• Cognitive decline.
• Physical limitations.
• Mental health problems.

Exercise and Aging Well

To find out if physical activity was linked with successful survival, women were grouped into five activity levels and compared with those who were the least active. Women in the least active group spent less than one hour per week doing light activity, such as walking at an easy pace.

The study showed that women who were more physically active had better odds of being healthy at age 70. In fact, the odds for being a successful survivor were nearly double for the most active women. These women got the equivalent of at least 3.3 hours per week of vigorous activity, such as jogging, biking, or swimming.

But even moderate-intensity activity, such as walking, was linked with successful aging. Women who walked the equivalent of at least two hours at a modest pace each week had 50 percent higher odds to be successful survivors than those who walked the least.

In fact, the more time spent walking and the faster the pace, the better the odds were of staying healthy. Those who walked at a moderate pace were almost twice as likely to be healthy at age 70 as those who walked at an easy pace. Those whose pace was brisk were almost three times as likely to be successful survivors.

A pace below 2 miles per hour (mph) was considered easy. A moderate pace was 2 to 2.9 mph, and a brisk pace was at least 3 mph.

Physical Activity and Health

Cooper internist Rosemarie A. Leuzzi, MD, Medical Director of the Ripa Center for Women’s Health and Wellness, notes that regular exercise of any kind is what contributes to better health — both now and in later years.

“Physical activity has been shown to improve cardiac status and lower the risk for diabetes and stroke, as well as delay cognitive decline in the elderly. I certainly recommend to patients that they try to do some form of exercise for 30 minutes per day, 4 to 6 times per week. This can also be broken down into several shorter periods throughout the day. Exercise can be any physical activity, including housework, yard work, walking/dancing, or an exercise DVD/WII program. I encourage patients to find activities that they enjoy and that can be easily incorporated into their daily schedules,” Dr. Leuzzi said.

If you do choose to start a walking program, here are a few tips to keep in mind:

Keep it safe. Bring a friend along or walk with a group. Wear a reflective vest or bright colors when walking at dusk, dawn, or night.

Start slowly. Gradually work up to walking at least 30 minutes on most days. Each time you walk, warm up for five minutes by walking slowly. Then, pick up the speed until your heart is beating faster and your lungs breathing deeper. Finally, cool down by walking slowly for another five minutes.

Calculate your pace. To figure out your walking pace, divide your distance walked in miles by your time spent walking in hours. For example, your pace would be 4 mph if you walked 2 miles in 30 minutes (2 miles ÷ 0.5 hrs = 4 mph).

Always consult your physician for more information.

Related Links:

• Rosemarie A. Leuzzi, MD
• Ripa Center for Women’s Health and Wellness

In accordance with the American Dietetic Association, Cooper physicians offer these dietary guidelines that can help pave the way for a healthier, happier you. Just be sure to stay within your daily calorie needs to enjoy the benefits of balanced nutrition every day..
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A healthy eating plan

• Emphasizes fruits, vegetables, whole grains and fat-free or low-fat milk and dairy products.
• Includes lean meats, poultry, fish, beans, eggs and nuts.
• Is low in saturated fats, trans fats, cholesterol, salt (sodium) and added sugars.

To get the most nutrition out of your calories, choose the most nutritionally rich foods from each food group each day—those packed with vitamins, minerals, fiber and other nutrients but lower in calories.

• Focus on fruits. Eat a variety of fruits—fresh, frozen, canned or dried. For a 2,000-calorie diet, you need 2 cups of fruit each day.
• Vary your vegetables. Eat more orange and dark green vegetables, such as carrots, sweet potatoes, broccoli and dark leafy greens. Include beans and peas, such as pinto beans, kidney beans, split peas and lentils more often.
• Get calcium-rich foods. Have 3 cups of low-fat or fat-free milk—or an equivalent amount of low-fat yogurt and/or low-fat cheese every day (1 ½ ounces of cheese equals 1 cup of milk). If you don’t or can’t consume milk, choose lactose-free milk products and/or calcium-fortified foods and beverages.
• Make half your grains whole. Eat at least 3 ounces of whole-grain cereals, breads, crackers, rice or pasta every day. Look to see that grains such as wheat, rice, oats or corn are referred to as “whole” in the list of ingredients.
• Go lean with protein. Choose lean meats and poultry. Bake it, broil it or grill it.
• Vary your protein. Include more fish, beans, peas, nuts and seeds.
• Know the limits on fats, salt and sugars. Read the Nutrition Facts label on foods. Look for foods low in saturated fats and trans fats. Choose and prepare foods and beverages with little salt (sodium) and/or added sugars.

To help you gain health benefits through appropriate physical activity, the U.S. Department of Health and Human Services has published science-based guidelines for Americans of all ages. The department’s publication, “Physical Activity Guidelines for Americans,” offers guidance for all age groups—children and adolescents aged 6 to 17, adults aged 18 to 64, and older adults aged 65 and above. Physical activity guidelines also are included for pregnant and post-partum women, and for children, adolescents and adults with disabilities.

In its review of the scientific studies on physical activity for adults and older adults, the department reports strong evidence for: