New research shows that modest lifestyle changes, even when made in mid-life, can provide dramatic health benefits, including reduced risk for cardiovascular disease and death. The study, published in the July 2007 issue of The American Journal of Medicine, is entitled: “Turning Back the Clock: Adopting a Healthy Lifestyle in Middle Age.”
Researchers found that individuals between 45 and 64 years old who added four healthy behaviors had a 35 percent reduction in cardiovascular disease and a 40 percent reduction in mortality compared with those who did not change their lifestyle. The four healthy behaviors were:
- Eating 5 portions of fruits and vegetables per day
- Maintaining a Body Mass Index of between 18.5 and 30 kg/m (see below)
- Exercising at least 2.5 hours per week
- Not smoking
Assuming you don't smoke, that means just adding some fruit and vegetables to your diet and getting some exercise can really make a significant difference in your overall health.
Let's take a deeper look at the Body Mass Index (BMI). This is a calculation based on your height and weight. You'll need an online calculator to determine this; one is available here. Once you know your BMI, here's what it means:
- BMI Categories:
- Underweight = Less than 18.5
- Normal weight = 18.5-24.9
- Overweight = 25-29.9
- Obesity = 30 or greater
You can see that in the study (behavior #2 above), the goal was to have a BMI between 18.5 (the lower limit of “normal weight”) and 30 (the upper limit of “overweight”). That means you just need to stay below the official definition of “obese.”
I'll bet that most of you are already compliant with #2 and #4: you're not obese and you don't smoke. That means all you need to do is to get some exercise and eat more fruits and veggies every day to recognize the same benefits of cardiovascular disease reduction as found in this study. So when you're done reading this, why not walk to the store and get an apple for a snack and some salad for dinner. By the time you've walked home, you'll be well on your way to a healthier lifestyle and a longer life!