Midlife workouts can cut chronic disease

Facts and tips on self-control and exercise

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While the debate on whether or not losing and maintaining weight loss is about increased willpower continues, researchers have discovered a way to boost self-control.

A study reported in the Journal of Consumer Research has found that “consumers who control their diets eat fewer unhealthy foods because they are satisfied sooner. Researchers also found that “many consumers with poor self-control were able to establish greater control when they paid close attention to the quantities of unhealthy foods they consumed, because paying attention made them more quickly satisfied.

In fact, when the researchers asked participants to count how many times they swallowed an unhealthy snack, the participants were satisfied more quickly and demonstrated greater self-control.

Midlife workouts can cut chronic disease

Do you think it’s too late to make changes and start exercising? Think again. According to researchers at UT Southwestern Medical Center and The Cooper Institute, starting a fitness regimen — even in middle age — can help to reduce chronic disease at end of life.

So, it’s not just that exercise helps you live longer, the positive results continue until the end of life ­ meaning that the last five years will be better.

The Centers for Disease Control and Prevention’s exercise recommendations are: 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week and weight training ­ muscle-strengthening activities that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) — two or more days a week. Not only does exercise help you live better in the later years of your life, it can also help reduce the emotional toll of life’s daily grind. According a study by kinesiology researchers at the University of Maryland School of Public Health that was published in the journal Medicine and Science in Sports and Exercise, moderate exercise may help you to handle anxiety and stress for an extended period of time ­ meaning that the benefits continue even after your workout is finished.

The authors concluded: “If you exercise, you’ll not only reduce your anxiety, but you’ll be better able to maintain that reduced anxiety when confronted with emotional events.”

Participants were told to exercise for 30 minutes or to sit quietly. At first, both were effective at reducing anxiety. However, once the participants were emotionally stimulated, the “anxiety levels of those who had rested went back up to their initial levels, whereas those who had exercised maintained their reduced anxiety levels.”

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