You Can Grow Younger

2012 - 2013 Teaching Tip of the Year

 

 Starting Classes with Exercise Optimizes Learning

 

1. An exercise session at the beginning of class greatly
improves the ability of students to focus, learn and remember (Hillman, 2009 –
neuroscience: 159, 1044-1054). 

 

2. It only takes 5 to 10 minutes of exercise (if it’s HIIT*
centered) to optimize brain function for an entire class period.

 

3. When MBPB Brain Sprints (HIIT for the
classroom) are the exercise of choice, there is NO loss of academic class time.

 

To see for yourself, check out this brief 1-minute Brain Sprint VIDEO:

 

http://www.SmarterStrongerChildren.com

 

OR you can visit:

 

www.YouTube.com and
then type in “Brain Sprints” for a 3-minute version with greater
explanation/rationale

 

*** Free professionally-crafted teacher/parent handbook, DVD and/or live workshop
available for the asking at-- www.Smarter StrongerChildren.com***

* HIIT = High Intensity Interval Training

Thanks and I hope you will take advantage of this free offer
and give your students a truly HUGE advantage!

Must See Video of Inspirational 75-Year-Old Bodybuilder

You've got to take a look at this very inspirational video of a successful 75-year-old bodybuilder. His name is Jim Shaffer; a heavy smoker until age 54, he traded his tobacco habit for a new habit of working out. Like so many others, he thought he wouldn't like exercisng, but he did! See his hope-giving story here.

Find more inspiring video, audio, and images at Growing Bolder.

 

Eighty-One -Year-Old Marathoner Smashes Record With a 3:25 Run

Ed Whitlock, an 81-year-old Canadian runner is doing it again. Rewriting the record books, as he breaks one record after another for the 80-84 age group. First, as mentioned in the title of this piece, Ed annihilated the marathon record for this age group by completing the 26.2 miles in 3 hours 25 minutes. For those of you with limited knowledge of marathoning, that time is an hour and 10 minutes faster than the average time of ALL marathoners -- all ages. And what does he say about his time? "I should have done faster." He hopes to do so this fall.

Ed, however, isn't just a marathoner. He excels at all distances, from single miles to the 26-milers. This spring he ran a 20:58 5K (3.1 miles) and a 42:59 10K (6.2 miles). These were both World records for his age group. To put these times in perspective, his per-mile pace for the 10K was 6:55 -- the one-mile run World Record is 7:09. Most runners will never run a 5K or 10K this fast at any age!

Ed shows us that falling apart as we age really is an option -- not a mandate! You can find out some of his secrets to enjoying robust health and record-breaking runs in this radio interview he did on the Growing Bolder network. Enjoy!

Find more inspiring video, audio, and images at Growing Bolder.

And now I'd like to invite you to claim your FREE Fitter After 50 / Fitter for Life e-newsletter when you visit http://www.FitterforLife.com

From Ed Mayhew -- the author of Fitter After 50, Fitter For Life and other books, CDs, videos and articles on how you, too, can make falling apart as you age merely an option -- NOT a mandate. Why not make the rest of your life the BEST of your life? http://www.FitterforLife.com and http://www.amazon.com/Age-Blasters-Steps-Younger-You/dp/1598589083/ref=sr_1_1?ie=UTF8&s=books&qid=1276528674&sr=1-1 (click here for paperback or Kindle editions of AGE BLASTERS)

Ninety-Six-Year-Old Makes Life an Adventure (Video)

Here's a video of a 96-year-old record-breaking swimmer. Her obvious continued zest for life and trying new things can inspire the rest of us to get the most out of life -- no matter our age. And she gives away some of her secrets in a lively interview. Mary Anne Cooper is her name and she has something to teach us about aging well. Take a gander.

Find more inspiring video, audio, and images at Growing Bolder.

And now I'd like to invite you to claim your FREE Fitter After 50 / Fitter for Life e-newsletter when you visit http://www.FitterforLife.com

From Ed Mayhew -- the author of Fitter After 50, Fitter For Life and other books, CDs, videos and articles on how you, too, can make falling apart as you age merely an option -- NOT a mandate. Why not make the rest of your life the BEST of your life? http://www.FitterforLife.com and http://www.amazon.com/Age-Blasters-Steps-Younger-You/dp/1598589083/ref=sr_1_1?ie=UTF8&s=books&qid=1276528674&sr=1-1 (click here for paperback or Kindle editions of AGE BLASTERS)

Proof that 70% of "Aging" is Actually Result of Lifestyle choices

Find more inspiring video, audio, and images at Growing Bolder.

 Bonnie Ave went from worrying about a loss of bone mass at 57 to a champion bodybuilder at 60. Listen to see what you can learn from her amazing transformation.

 

Must See video of 74-year-old male bodybuilder

Here's a video that is guaranteed to challenge any self-destructive beliefs about what has to happen to us as we age. Take a look -- it's only about a minute of your time -- and compare 74-year-old Tosaka's body with that of any 20- or 30-year-old you know. How's he compare? Look -- see!

In particular, check his calf muscles. It looks to me that this fabulously fit 74-year-old has the well-chiseled, muscular calves that rival those of the world's best young bodybuilders. See if you agree.

http://www.youtube.com/watch?v=gH-Nc75zbO0 <======== *** watch VIDEO here ***

And now I'd like to invite you to claim your FREE Fitter After 50 / Fitter for Life e-newsletter when you visit http://www.FitterforLife.com

From Ed Mayhew -- the author of Fitter After 50, Fitter For Life and other books, CDs, videos and articles on how you, too, can make falling apart as you age merely an option -- NOT a mandate. Why not make the rest of your life the BEST of your life? http://www.FitterforLife.com and http://www.amazon.com/Age-Blasters-Steps-Younger-You/dp/1598589083/ref=sr_1_1?ie=UTF8&s=books&qid=1276528674&sr=1-1 (click here for paperback or Kindle editions of AGE BLASTERS)

The One Runner In the 2011 Boston Marathon the Crowds Are Sure to Adore

Of all the 26,800-or-so runners who will be competing in the 115th running of the Boston Marathon, Patriots Day, April 18, 2011, one is sure to get some of the most enthusiastic encouragement from the half-million expected spectators. That runner is the oldest competitor, 81-year-old Clarence Hartley of Young Harris, Georgia.

The massive crowds will cheer for him, not only in deference to his age, but also because he is surprisingly competitive. You see, Clarence is likely to be in the middle of the action. That's because he qualified for Boston with a 4-hour-39-minute marathon and has since run an even more impressive 4:26. His goal is a time of 4 hours 20 minutes. To put these times in a little bit of perspective, the average time for male marathoners in recent years is right around 4:30 (4:32 in 2005; 4:29 in 2007) and their average age is 40, or about half Clarence's age. The women average close to 5 hours and 34 years of age. From this we can see that Clarence should be right in the middle of the pack -- beating thousands of runners young enough to be his children and even his grandchildren.

Lest you think that this octogenarian is just a natural runner who's been competing all his life, here are a few interesting facts. Clarence witnessed a local race being run in 1998 when he was 68. Thinking that it looked like fun, he took up running and soon was running in local 5K and 10K races, working up to half-marathons. Having caught the running bug, in the ensuing seven years he ran almost 150 races, winning numerous age-group awards.

In 2005 he decided to up the ante and run a 26.2-mile marathon. This he did, and ran a Boston-qualifying 4:09. All, however, was certainly not clear sailing for Clarence. He wanted to run Boston in 2006, but a bout with non-Hodgkin's lymphoma interfered. His bad luck continued when he was diagnosed with prostate cancer a couple of years later. Treatment for these ailments delayed his entry into the Boston Marathon and so, 2011 is his first.

Besides his two illnesses, Clarence has to deal with running with two metal plates in his right ankle, the result of a fall from a ladder 15 years ago. The ankle doesn't bother him, but one of the eight screws securing the plates sticks out under the skin and occasionally collides with his other ankle. To protect his left ankle, he has to tape the right so the protruding screw doesn't wreak havoc during his runs.

As we age, although it is still possible to compete well, it takes longer to recuperate from long runs, hard training sessions and races. To have time to recover fully from his intense training runs, Clarence only runs every other day and alternates days of speedwork with days of long endurance-enhancing runs. In preparation for the hills, including Heartbreak Hill, for which the Boston Marathon is famous, he has also incorporated hill repeats into his training.

Some folks just don't understand why runners run, and especially why older runners continue this exhausting activity when they could just put their feet up and take it easy. For the Clarences of the world, the satisfaction gained from completing something difficult keeps them coming back for more. No matter how much they are hurting those last few miles or yards to the finish line, the sense of relief and accomplishment when they enter the finish shute is more than worth it.

Scientifically speaking, after a hard run there is a flood of chemicals in and into the brain (endocannabinoids, endorphins, the neurotransmitters dopamine and serotonin, BDNF, IGF-1 and many more) which results in a feeling of euphoria that can last for days, or even weeks. There is also the fun of the challenge to win or to place in one's age group, plus the satisfaction of outrunning men and women decades younger than you -- outsprinting a clearly younger runner to the finish line.

Clarence is excited to have qualified for Boston -- the marathon of marathons. He's looking forward to beating thousands of much younger runners -- decades-younger runners -- to Copley Square, where his family (his wife, two daughters and son) will be cheering for him and making the celebration a family affair. While many of his peers are shuffling from chair to refrigerator and back as their day's exercise, Clarence Hartley is enjoying the thrill of preparation for athletic competition at its best, for experiencing the cheers of adoring crowds along the way in Boston.

And now I'd like to invite you to claim your FREE Fitter After 50 / Fitter for Life e-newsletter when you visit http://www.FitterforLife.com

From Ed Mayhew -- the author of Fitter After 50, Fitter For Life and other books, CDs, videos and articles on how you, too, can make falling apart as you age merely an option -- NOT a mandate. Why not make the rest of your life the BEST of your life? http://www.FitterforLife.com and http://www.amazon.com/Age-Blasters-Steps-Younger-You/dp/1598589083/ref=sr_1_1?ie=UTF8&s=books&qid=1276528674&sr=1-1 (click here for paperback or Kindle editions of AGE BLASTERS)

This Is the Most Powerful Tool To Maximize Brain Function

Exercise is the single most powerful tool we have to maximize our brain function. This is because of the extensive cascade of chemical compounds, including hormones, neurotransmitters and growth factors, that are unleashed in and into the brain when we get in a good workout. A bit of history to explain how we know this is in order.

In the late twentieth century, scientists discovered a naturally-occurring compound in the brain and named it Brain-Derived Neurotrophic Factor, or BDNF. They found that when brain cells resting comfortably in a petri dish were sprinkled with BDNF, they started growing -- sprouting dendrites like mad -- similar to what they do as part of our brain's mass when we are learning something new.

Since then there have been thousands of research papers written about BDNF. In these myriad studies researchers have found that when this compound is activated, it acts to protect brain cells from deterioration, strengthens neural connections and even stimulates the birth of new brain cells.

Close on the heels of this ground-breaking research, Carl Cotman at the University of California, Irvine's Institute for Brain Aging and Dementia was studying why some older folks stay mentally sharp all their days while others suffer severe cognitive decline. He found that those who keep their mental faculties fully functioning as they age had three characteristics in common: education, self efficacy and exercise.

Wondering why physical exercise would improve and maintain one's mental clarity, he devised an experiment to see if exercise would increase the release of BDNF in the brain. Since few individuals wish to donate their brains to research while they are still using them, he enlisted the help of some very enthusiastic mice. Specifically, Cotman put a running wheel in the cages of some of the rodent "volunteers." The mice were divided into groups that had access to a running wheel two days, four days, or seven days a week, or not at all. He found that the mice loved to run in the wheel to the tune of several kilometers (two or three miles) per night.

When Cotman later dissected the brains of the now-less-than-enthusiastic mice, he found that the exercise had significantly increased the amount of BDNF in the brain. Not only that, but the more the furry little volunteers had run (e.g., four days vs. two days), the more of this brain-cell-growing substance had been produced AND it was found in large amounts in the hippocampus -- the region of the brain largely responsible for learning and memory!

BDNF, however, is merely one of the compounds that flood the brain when we work up a sweat. With each workout, IGF-1 (insulin-like growth factor) is released from storage in the liver and other parts of the body to help with metabolizing glucose to produce energy and then travels by blood stream through the blood-brain barrier into the brain where it changes roles to support learning. Also released with exercise and subsequently entering the brain is FGF-2 (fibroblast growth factor). Once in the brain, FGF-2 is instrumental in turning the hippocampus' stem cells into mature brain cells, a process called neurogenesis (i.e., the creation of new brain cells).

But that's not all by a long shot. Exercise signals the release of a multitude of chemical compounds that improve our mood, dull pain, keep us motivated and attentive and generally help our cognition. Here are a few of those compounds:

• Anandamide and Endocannabinoids -- These compounds attach to the same receptor sites that marijuana's THC uses, improving mood and pleasure.
• Dopamine -- One of the brain's neurotransmitters, it has to do with maintaining attention, staying motivated and feelings of pleasure.
• Serotonin -- This neurotransmitter helps quell anxiety and impulsivity.
• ANP (atrial natriuretic peptide) -- ANP is a substance produced in the heart when the heart beats faster; it travels to the brain where it plays a role in calming feelings of stress and anxiety.
• VEGF ((vascular endothelial growth factor) -- This compound helps create new blood vessels (capillaries) to support and supply newly-formed brain cells.

That's just some of the cascade of chemicals that is set into motion when we get ourselves into motion. By the way, those new brain cells that are created in the hippocampus when we exercise, they have just 28 days to get their act together or they get "washed away." In other words, the exercise gets the brain cells ready to learn, but then we have to learn something or do something new and different or we lose the newly-formed neurons. To keep our brain growing, therefore, we need to take dancing lessons, learn a foreign language, solve a puzzle, prepare a new recipe, drive a new route home or _______.

Now you know! The most potent tool for optimal brain function is heart-thumping, muscular-contracting exercise followed by learning something new or doing something that challenges the mind! What are you going to do with this knowledge?

And now I'd like to invite you to claim your FREE Fitter After 50 / Fitter for Life e-newsletter when you visit http://www.FitterforLife.com

From Ed Mayhew -- the author of Fitter After 50, Fitter For Life and other books, CDs, videos and articles on how you, too, can make falling apart as you age merely an option -- NOT a mandate. Why not make the rest of your life the BEST of your life? http://www.FitterforLife.com and  http://www.amazon.com/Age-Blasters-Steps-Younger-You/dp/1598589083/ref=sr_1_1?ie=UTF8&s=books&qid=1276528674&sr=1-1 (click here for paperback or Kindle editions of AGE BLASTERS)

An Interview with America’s Marathon Man, Jerry Dunn, as He Turns 65

South Dakota's Jerry Dunn, also known as America's Marathon Man, loves a challenge. For example, in a single year, 2000, he ran 200 26.2-mile marathons. This year, to celebrate his 65th birthday, Jerry ran/walked 65 miles. Recently we got him to slow down enough to answer a few questions.

Fitter After 50: Jerry, tell us a little about your most recent challenge. 

Jerry Dunn: Well Ed, since my last great adventure, 200 26.2 milers in the year 2000, I’ve been kind of a slug [completing] maybe 4 marathons [in] 9 years.  I was starting to think America’s Marathon Man was done, not Dunn.  So my resolution for 2010 was to run and race enough to consider myself a runner again.  I ran a little over 500 miles in 2010.  I ran a couple of 5K races, some 10Ks and my crowning achievement for the year was taking 3^rd place in my age group at the 30K at the Big Horn Trail Run event in June.  I was starting to get my edge back.  Some time in October I thought to myself, I need to see if I’ve still got what it takes for one more of my outrageous endurance stunts.  It came to me…65 miles on my 65^th birthday.  Thus the challenge was born.

Five years earlier I ran 60 for my 60^th birthday all on an indoor track (480 circuits [in] 14 hours and 42 minutes.  Not the most fun I’d ever had running, but late January in South Dakota is often quite cold, so I planned accordingly.  This year I modified my plan a bit.  I reserved the same track as before, but only from midnight on the 29^th of January (my actual birthday) until 11 AM that same morning.  My goal was to get between 40 and 45 miles done in those 11 hours and then move outside and finish whatever mileage remained.  I left the field house at 11:30 AM with 44 miles completed. 

My routine during the indoor time was to run/jog 2 laps and walk 1 lap.  I was able to maintain that Galloway inspired run-walk regimen, without breaking the pattern, for the entire 11 hours.  Some of my loyal, night owl running buddies joined me for an hour or two throughout the night to keep me awake and mobile.

I stepped outside into 28 degree temps, overcast sky and little or no wind. Not a bad day for a 21 miler.  My goal was to make it to the Crow Peak Brewery by 6PM for the beginning of my self-hosted party.  I arrived at 5:42 having walked the entire 21 remaining miles.  HEY, I’m 65.  So in just under 17 hours, I had accomplished my goal.  As my buddy Gere Munro used to always say: “the pain is temporary… the pride is forever.”

In addition to celebrating the day of my birth, two other celebrations were occurring as well.  I celebrated 28 years of sobriety, and, ironic as it may seem, we also celebrated the introduction of Lean Horse Ale.

All in all it was a birthday to remember.  Not many 65 year old guys can say they ran 65 miles to celebrate what is commonly known as the retirement year.

FA50: How have you been able to stay in shape to be able to tackle 65
miles on foot when most folks in their 60s can't seem to get themselves to
jog a couple of miles or make it to the gym on a regular basis? 

 Jerry: Discipline and grace.  Except for the rather long sabbatical from serious training and running that I mentioned earlier, I’ve disciplined myself to just keep on keepin’ on.  There’s no secret formula to getting fit, or to staying fit, you just have to find something you like to do that makes your heart beat a little faster, and do it almost every day.

I used the word grace along with discipline and what that means to me is that through no effort of my own, I’ve been given this talent for endurance running.  I’m thankful everyday that I can get out of bed, lace up the running shoes and get out the door and run.  I realized many years ago that I didn’t need to understand why or how I was able to do what I do but just be thankful that I can and use the talent/gift to motivate and inspire others.

FA50: What role does diet play in your staying so fit? 

 Jerry: Much less than you might assume.  I’m not saying that I don’t pay attention to what I eat, but I don’t have any dietary regimen to which I adhere.  I mostly avoid fast foods, although not totally.  I don’t drink soda or eat much candy.  Simple, fresh and whole foods seem to work the best for me.

FA50: Are there any food supplements you take on a daily basis and what,
if anything, do you take during a challenge to help you to keep going and
to recuperate after the event?

 Jerry: I take a generic one-a-day multi vitamin and one aspirin daily. That’s it.  During my endurance extravaganzas I consume a lot of HammerGel, Endurox R4, bananas, water, some Reese’s pieces, chocolate milk and I even had a sausage-egg McMuffin at about 10 AM on my birthday run.  Afterwards … BIRTHDAY CAKE.

FA50: What is your training like?

 Jerry: 4 to 5 days a week. Low mileage most days with a 12 or 14 or 16 miler on alternating weekends.

FA50: Do you do anything in particular to stay flexible? 

 Jerry: No.

FA50: Is there a spiritual component to these challenges? What about your
mental focus during long runs and challenges? 

 Jerry: Yes, there is a spiritual component.  As I mentioned earlier I’m thankful every day that I’m still healthy and able to run.  When I’m in the later stages of one of these grueling challenges I will often repeat the Lord’s Prayer a few times.  This serves a dual purpose for me.  First of all, I remind myself through praying that what I’m doing is in fact a gift and that the mere fact that I’m doing this feat may be the inspiration someone else needs to get started toward a more healthy life.  Second, repeating the prayer acts as a mantra of sorts and takes my mind off the pain and suffering.

FA50: When running extremely long distances, is it agony, ecstasy or a
combination of the two?

 Jerry:  Some of both.  The agony usually comes in the middle to near the end portion of the distance and the ecstasy most always comes after completion.  Although there are times during most of these extremely long endurance runs [when] I experience the “runners high” and feel as though I could just float to the finish, unfortunately, that never seems to quite work out in reality.

FA50: What advice do you have for those who have been sedentary for a
while and who now want to get back into shape?

 Jerry: Take a realistic look at the condition you’re in right now.  Set a realistic long range goal.  Establish a routine and be consistent with your chosen activity.  And most importantly … take your time.  As the saying goes …”It took you all these years to get OUT of shape, don’t expect to get back IN shape overnight.

FA50: What would you tell someone looking to take a birthday physical
challenge, such as a long bike ride or run? 

 Jerry: I’d tell them what I write at the end of every email I send out: Don’t limit your challenges … Challenge your limits, and have fun doin’ it.

FA50: We understand that you are also a race director. What races do you
have coming up, and why should our readers consider traveling to South
Dakota to take on one of your races/event?

 Jerry:  My events:
Deadwood Mickelson Trail Marathon, June 5^th  (Our 10^th Anniversary)

Black Hills 100 Ultra Marathon, June 25 / 26^th (The Inaugural)

Lean Horse Hundred, August 27 / 28^th (6^th Annual)

Run Crazy Horse 13.1 / 26.2 October 2^nd (2^nd Annual)

Why come to South Dakota for one of our events?  There is nowhere in the world more beautiful for running and walking than the Black Hills of South Dakota.  Ask any of the 20,000 plus participants who have made the trip.

FA50: Is there anything you'd like to say to wrap this up?

Jerry: I’ve noticed that over my lifetime good things seem to come to me later than for a lot of other people, so I’m excited about what life holds in store for me in my post retirement years. 

FA50: Thank you, Jerry and happy running. 

To learn more about Jerry Dunn, America's Marathon Man, and the races he directs, visit: www.LeanHorse.com

And now I'd like to invite you to claim your FREE Fitter After 50 / Fitter for Life e-newsletter when you visit http://www.FitterforLife.com

From Ed Mayhew -- the author of Fitter After 50, Fitter For Life and other books, CDs, videos and articles on how you, too, can make falling apart as you age merely an option -- NOT a mandate. Why not make the rest of your life the BEST of your life? http://www.FitterforLife.com and  http://www.amazon.com/Age-Blasters-Steps-Younger-You/dp/1598589083/ref=sr_1_1?ie=UTF8&s=books&qid=1276528674&sr=1-1 (click here for paperback or Kindle editions of AGE BLASTERS)

 

 

 

 

 

 

Can America Stay Strong If THIS Continues?

The United States of America is considered (albeit sometimes grudgingly) by most folks around the globe to be the greatest country in the world, and the only superpower, although China is gaining fast. What makes a country great and powerful? Contributing factors to national greatness can be the size of a country's landmass, its access to major waterways, its abundance of natural resources, the crops it can grow, and its topography and climate. All of these factors, however, are secondary to a nation's main component, its people. The citizens of a country make it strong and vibrant; they determine its greatness.

With that in mind, here's a question worth pondering: How many, or what percentage, of a country's citizens can become weakened and slowed by chronic disease conditions before that nation's strength becomes seriously compromised?

Before we delve into that question, let's lay some framework. It is understood that when it comes to health and disease conditions, some folks have been dealt a bad hand through no fault of their own. On the other hand, many tens of millions of Americans have been dealt a good hand, but are playing it very poorly. They seem willing to let their health deteriorate to the point of becoming sick before they run (dare we say, hobble) to their pharmacist, doctor or the nearest ER to get their fix in the form of a pill, salve or medical procedure, such as having their arteries artificially propped open. That is the issue here.

Since obesity has been linked to many chronic disease conditions, let's take a look at that first. This past week a study of obesity rates around the world was released by the Imperial College London. It stated that since 1980, obesity rates worldwide have almost doubled. This report also determined that among the "rich countries," the United States had the highest BMI (Body Mass Index), with an average score of 28. To put this into perspective, 18-24 is considered the normal weight range; 25-29 is overweight: and 30 and up is obese. That means that we are getting dangerously close to having obesity become the norm for adults in America. This is particularly bad for us because the medical community has determined that being obese greatly increases one's risk for diabetes, heart disease and even some cancers, and it exacerbates other chronic conditions such as rheumatoid arthritis.

Let's look at where we as a nation seem to be heading when it comes to two of these maladies: diabetes and cardiovascular disease. The CDC (Centers for Disease Control) reports that since 2008 the number of diabetics in the U.S. has shot up from 23.6 million to almost 26 million. They also estimate that one in every three adults over age 20 now has prediabetes. If this trend continues, the CDC projects that by 2050, one-third of us will be diabetic. The current cost of diabetes in the U.S. is estimated to be $174 billion per year. Much of the medical costs and the suffering (remember, diabetes can lead to blindness, amputations, kidney failure, heart disease) caused by this scourge is unnecessary, since more than 90 percent of diabetes is Type II, which is mostly caused by lifestyle. Through more healthful eating, exercise and controlling one's weight, this disease can be prevented, delayed or substantially lessened in severity.

The news for cardiovascular disease is not much better. Currently, one-third of adult Americans suffers from some form of heart disease. If the current trajectory continues, the American Heart Association predicts that by 2030, 40.5 percent (or 116 million) of Americans will have some form of cardiovascular disease. They project that the largest increases will be in the form of heart failure and strokes. The annual pricetag for treating heart-related conditions is $273 billion and the AHA estimates that by 2030 that figure will swell to $818 billion annually. Bill Gates and Warren Buffet, with their tens of billions, couldn't make a dent in that even if they donated all their money to the cause. And for a country already over $14 trillion (and growing) in debt,  this cannot be good news.

Much like diabetes, a preponderance of our cardiovascular disease can be prevented, delayed or its severity greatly lessened by taking some quite simple steps.

1. Get the physical exercise that will strengthen and improve the overall health of one's cardiovascular system. In a recent telephone survey (American Time Use Survey) only five percent of the 80,000 men and women surveyed reported engaging in any vigorous physical activities in the previous 24 hours.
2. Improve your diet. The National Cancer Institute and the National Institute of Health have determined that Americans average just 4.4 servings of fruits and vegetables a day. Their recommendation for optimal health and staying well is seven servings daily of fruits and vegetables for women, and nine for men.
3. Lose some of those excess pounds. Studies have shown that losing a mere 10 percent of those deleterious pounds can significantly lower one's blood pressure, cholesterol levels and substantially improve one's energy level and overall well-being. Of course these three steps to better health help with diabetes and other chronic disease conditions as well as heart disease.

Do it for your country. If we really love our country and want to make it stronger and healthier, we need to start with ourselves. We can't control what others choose to do, but maybe our good example will influence them toward a healthier lifestyle, too.

Do it for your children and grandchildren. A recent study by two economists, Eugene Steuerle and Stephanie Rennane of the Urban Institute Think Tank, determined that a couple making $89,000 annually and retiring in 2011 would receive $241,000 more in health-care benefits/medical care over their lifetime than they paid into the system in the form of medicare taxes. With 8,000 Americans turning 65 each and every day and being added to the Medicare rolls, that makes a huge financial and emotional burden for our children and grandchildren to bear.

By taking better care of ourselves, maybe we can require fewer medications and fewer medical interventions, thereby lowering how much we cost our nation and being a role model for others to do the same. By taking personal responsibility for our individual health, we collectively help our great country to be strong and healthy.

And now I'd like to invite you to claim your FREE Fitter After 50 / Fitter for Life e-newsletter when you visit http://www.FitterforLife.com

From Ed Mayhew -- the author of Fitter After 50, Fitter For Life and other books, CDs, videos and articles on how you, too, can make falling apart as you age merely an option -- NOT a mandate. Why not make the rest of your life the BEST of your life? http://www.FitterforLife.com and  http://www.amazon.com/Age-Blasters-Steps-Younger-You/dp/1598589083/ref=sr_1_1?ie=UTF8&s=books&qid=1276528674&sr=1-1 (click here for paperback or Kindle editions of AGE BLASTERS)