Yesterday's fitness doesn't count forever

Maybe you played sports in high school, ran regularly in your 20s or spent years working a physically demanding job. Those experiences may have helped build a foundation for health, but they don't give us a lifetime exemption from exercise. In other words, being an athlete at 20 doesn't provide all the same protection if you are now sedentary at 40, 50 or 60 years old. Our bodies respond to what we are doing now.

Researchers from the landmark Framingham Heart Study compared physical activity measured years apart in more than 5,000 men and women. When they examined mortality over the following 16 years, recent physical activity was more strongly associated with lower mortality than activity performed years earlier. The researchers concluded that it may never be too late for sedentary people to begin exercising.

The encouraging part is that the reverse is also true. You don't have to have been athletic in your younger years to benefit from becoming active today. Exercise benefits aren't reserved for marathon runners or lifelong athletes. According to the Centers for Disease Control and Prevention, even a single session of moderate to vigorous physical activity can improve sleep, decrease feelings of anxiety and lower blood pressure. With regular activity, the benefits become much greater, including reduced risks of heart disease, stroke, type 2 diabetes, dementia, depression, several cancers and falls. Exercise also supports stronger bones and healthier weight management.

For someone returning to exercise, improvements can include increased energy and endurance, better strength, improved balance and mobility, better sleep, improved mood and greater ability to perform everyday activities. You don't have to return to the workouts you did when you were younger. In fact, you probably shouldn't start there.

The American Heart Association recommends at least 150 minutes of moderate aerobic activity per week and muscle-strengthening activities at least twice weekly. But, if you haven't exercised in years, start small. Even 10 minutes of walking at a time can be a reasonable starting point and gradually increase as your fitness improves. What matters most is establishing a new pattern. Here are some tips for getting active again:

- Start where you are, not where you used to be.

- Walk first. Begin with 10 to 15 minutes and gradually increase time, pace, or distance.

- Add strength training twice a week.

- Choose activities you enjoy. Walking, swimming, cycling, dancing, gardening and recreational sports all count.

- Break it up. You don't have to complete all your exercise at once.

- Progress gradually. Give your muscles, joints, heart and lungs time to adapt.

- Get professional guidance when needed. If you have cardiovascular disease, chronic health conditions, significant joint problems or have been inactive for a long time, talk with your health care provider or qualified exercise professional about an appropriate starting point.

The bottom line is that you can't bank exercise in your 20s and withdraw its benefits for the rest of your life. Your body continues to adapt to how you use it. Whether you're 30, 50, 70 or beyond, the important question isn't "How active was I?", it's "How active am I now?"

Missy Corrigan is the chief executive officer of the YMCA of Sumter. You can email her at mcorrigan@ymcasumter.org.