You At Your Best

By KAREn RiCE nWA DEMoCRAT-GAzETTE Dr. Clint Turner treats patients of all ages in his family practice, MANA FirstCare Family Doctors in Springdale, AR. Fellowship-trained in Sports Medicine, he has strong feelings about the importance of exercise for health. And on that topic, he has a pressing concern. "Physical activity levels are declining, across all age groups," Dr. Turner laments. "It's because of our lifestyle. We watch more television. We're on phones and computers. We drive everywhere. And of course, our jobs are sedentary," he continues. "A hundred years ago they didn't have that opportunity. They had to walk a lot more and work on a farm all day. Turns out, that's a lot of exercise." The risks of a sedentary lifestyle So what's the problem with a sedentary lifestyle? The less active you are, Dr. Turner points out, the more it affects your ability to be mobile as you get older. Your muscles aren't as strong. Your flexibility tends to decline. Essentially, the less active you are, the faster you're aging. 'When I look at people who are not as active, they physically might be a decade or two older than what they should be," Dr. Turner notes. "And there are a lot of problems related to lack of physical activity." Those problems include increased cardiovascular risk, joint issues, chronic back problems, high blood pressure, and more. Where to begin For heart health, current guidelines suggest 75 minutes of vigorous aerobic activity or 150 minutes of moderate activity every week. Plus strength training a couple of times a week. Dr. Turner says getting outside and taking a walk is a good place to start. And it takes less time than people think. "Just throw on a pair of shorts or jeans and go for a walk around the block," he says. "Start slow. It's really just about going and doing it. The important thing is to get into a routine. And everything helps." Exercise helps depression and anxiety too. A big part of that can be just getting outside in the fresh air and sunshine. Dr. Turner points out that we're in a perfect area for that, with trails all over. Even that walk around the block can lift your spirits. Variety is key For most people, an exercise regimen is hard to maintain. "I think boredom is part of the problem," Dr. Turner says. "People need to constantly mix it up and try different forms of activity, both to keep from getting bored and to work the muscles differently. Biking is totally different than swimming, versus running and walking, versus lift training." Strength and balance training The recommendation for strength training is two times a week, and that means incorporating activities that involves using weights, resistance and/or body weight to work the muscles. Older adults particularly need strength training to make the bones denser and muscles stronger. "As you get older you lose a lot of muscle mass. The stronger you are, the more you can do the things you want to do and not strain your muscles," Dr. Turner points out. "Just simple things, carrying groceries, moving pots in the garden, carrying things up the stairs. You need that strength, because the minute you start losing it, your life expectancy is going to start dropping." For adults over 65, Dr. Turner also recommends balance training, with activities like tai chi and yoga. Making exercise part of who you are Dr. Turner stresses the idea of making exercise a part of who you are. He feels lucky to have grown up in a family where exercise Clint Turner, M.D. "Make exercise part of who you are" Regular physical activity is key to health and longevity The less active you are, the faster you're aging. SATURdAY, JUnE 29, 2019 | JUlY - ExERciSE & FiTnESS nwAdg.cOm/YOUATYOURBEST | YOU AT YOUR BEST | 10

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