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Delaware Today Health and Wellness: Fitness at any age, Dr. Mark A. Lafferty of Delaware Technical and Community College, Pro Physical Therapy, Kirkwood Fitness in Wilmington, Gentle Palm Martial Arts Academy

You’re never to old to get in shape. Just be careful.

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If in the old days it seemed like you ate anything you wanted without gaining an ounce—and now just the thought of cheesecake makes you fat, it may not be your imagination.

Beginning at about age 30, your metabolism drops by 2 percent per year. Over time you may notice weight gain and loss of fitness without making any changes to your normal routine. Add hormonal changes in women and aging for just about everyone, and you can see why it’s more difficult to keep physically fit.

Don’t throw in the towel just yet. You can achieve fitness at any age. Research shows that getting regular, moderate exercise and following a healthy diet will reduce your risk of heart disease, stroke, and Type 2 diabetes, and can improve those conditions if they already exist. Other benefits, according to the Mayo Clinic, include having greater control of your weight, being able to sleep better, having more energy because your heart and lungs are working more efficiently, enjoying a happier more relaxed mood (and reduced symptoms of anxiety and depression), and an enhanced sex life.

How much do you need to exercise to reap the rewards? The Center for Disease Control recommends that adults at any age engage in moderate physical activities for at least 30 minutes, five or more days per week. The National Academy of Sciences suggests that everyone strive for an hour of physical activity per day.

The good news is that you can break those 30 minutes into smaller increments. If getting on a treadmill for 30 minutes seems like an onerous task, take three 10-minute brisk walks around the office building or neighborhood each day.

If it’s been awhile since you’ve exercised, don’t go from zero to 60. That’s how you get hurt.

“It’s pretty hard to hurt a 20-year-old,” says Dr. Mark A. Lafferty, chair of the science department at Delaware Technical & Community College. “But as you get older, you have to change your focus and your approach due to the natural arthritic changes in the joints. Take it slow and easy, and avoid ballistic movements.”

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