Fighting Degenerative Disc Disease at Any Age

Once thought to be an effect of the aging process, degenerative disc disease (DDD) continues to be diagnosed earlier in life. Most commonly, DDD results from a combination of poor lifestyle habits.

The painful effects of DDD can be lessened and eliminated through a multifactorial approach that increases the strength of core muscles and stabilizes the spine.

By understanding how DDD develops, a comprehensive plan can be implemented to combat, prevent and even reverse this painful condition in patients of all ages.

What is Degenerative Disc Disease?

In a nutshell, spinal discs serve three purposes: hold the spine together, allow for movement and absorb impact. If these discs become over-strained, they can bulge and rupture (herniate). ¹

Even without herniating, though, simply stressing the spinal discs limits mobility and can suppress the immune system's ability to fight the development of disease. The slightest misalignment of the spinal bones puts pressure on the spinal cord, which is responsible for communicating between the brain and tissues of the body (organs, muscles, ligaments, etc.). The resulting pressure can damage the function of any system or organ in the body, as well as cause tremendous pain.

This can make even the simplest everyday tasks difficult to perform.

DDD commonly develops when muscle tissue weakens and fails to provide the spine with the support needed to protect the spinal cord.

Desk jobs are another area of concern. Years (or decades) of slouching and hunching in front of a computercan lead to neglected, weakened muscle tissue meant to support the spine. If these muscles go unused for too long, the vertebrae can shift out of place and strain the spinal discs and nerves—kick-starting the development of DDD.

The most damaging effect of DDD is that it often presents no symptoms until the condition has become particularly severe.² Fortunately, DDD can often be overcome through a smart, multifaceted care plan.

Important, yet Misunderstood

The body's "core" consists of the muscles of the lower back and abdominals. Whether playing hockey or carrying groceries, these muscles stabilize the body—making them a vital part of even the simplest daily activity.³

What many people do not realize, though, is that a strong core supports healthy spinal movement and alignment.

Strong abs and low back muscles work together to maintain the spine's proper alignment. This is essential because, when the spine's structure is compromised, the spinal cord struggles to communicate effectively with the organs and systems of the body.

Though a six-pack may be a nice bonus, it takes a backseat to spinal integrity in terms of functionality.

Think of a strong core like a cast for a broken arm. Once the bone is reset, a hard cast is set around the arm bone to ensure it remains in its proper position. This allows the arm to heal quickly and properly.

Without the cast, even a broken bone that is reset could not heal properly, simply due to the stresses of driving, typing and tending to children. Over time, this would result in a painful structural deficiency that may even limit mobility.

Similarly, a specific chiropractic adjustment improves the positioning of the vertebrae, but supplementary core exercises and good posture are needed to keep the spine in alignment.

When out of alignment (or subluxated), the spinal bones aggravate the surrounding nerves and tissue. This can disrupt basic organ function.

If this type of subluxation occurs, a number of symptoms may arise:

• Low back pain
• Sciatica
• Neck pain
• Tingling sensations
• Numbness
• Difficulty walking, gripping, etc.

Many of these common signs are often overlooked as typical signs of aging. However, the most damaging symptom of all is actually the lack of symptoms.

Why?

Symptoms raise a red flag to signal dysfunction within the body. Conditions like DDD, though, can develop silently for years without producing any symptoms. Proactively evaluating the spine is the single most effective way to prevent the gradual worsening of DDD.

Take Action Today

While a strong core is helpful, it is not the antidote to DDD. If you're looking to prevent or overcome DDD, then start working these three healthy habits into your daily life:

• Seek Specific Spinal Correction.  Have your spine analyzed as soon as possible. Depending on your age, weight and lifestyle habits, your spinal discs may already be under a lot of pressure. Spinal correction can relieve this pressure and shift the spine into its proper position.
• Think Outside the Crunch. Crunches are outdated and easy to perform improperly. At best, they help only your abs; at worst, they strain your discs. Instead of crunching, try basic planks, side planks and working with a stability ball. Remember: A new exercise program must be approached with caution. Always work at your own pace.
• Bookend Stretching. Whether you've just crawled out of bed or you are about to hit the hay, take five to 10 minutes to stretch. Stretching improves flexibility, blood flow and loosens tight, aching muscles. Remember: Stretching should not be painful.⁴

To get started, find the Maximized Living wellness doctor nearest you. Each of our doctors is certified to evaluate your spine and deliver the 5 Essentials of Maximized Living, a comprehensive system designed to improve all aspects of your health and fight the development of disease.

How You Can Live To 100: Longevity Lessons From The Worlds Centurion Communities

• Posted By: Dr. Isaac Jones
• October 16th, 2012
• 445 Views
• No Comments

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Story-At-A-Glance

• One in 5000 people in America will live to 100 in good health.
• Research is conclusive: over 90 precent of your health and longevity is dictated by the lifestyle that you live, NOT your genes.
• Implementing a healthy lifestyle design, turns on longevity genes.
• National Geographic did extensive research on "Blue Zones" around the world (places where people live over 100).
• The island of Sardinia off the coast of Italy have men that regularly live to over 100 with health and vigor.
• They eat a plant based diet, raw grass fed cheese, and drank 1 glass of wine per day.
• Okinawa have women that regularly live to over 100 years with radiant skin, health and purpose.
• The eat a variety of vegetables of different colors, shapes and sizes, as well as fruits, nuts, seeds and lots of spices and herbs.
• America's Blue Zone is Loma Linda California where a population of Christians eat by Biblical standards.
• These Seventh Day Adventists take a break each week on saturday to unplug and focus on faith, family and friends.
• All cultures highly respect and care for their elders, they are naturally physically active, are purpose driven and keep tight social connections.

One in five thousand people in America will live to be 100.

The Danish Twin Study established that less than 10 percent of how long an individuals lives is determined by your genes. More than 90 percent is dictated by the healthy lifestyle design we choose to create.

If you want to reduce the aging process in your body, you need to live a healthy lifestyle design.

Dan Buettner, researcher for National Geographic and Author of the book “The Blue Zone” gives us deep insight into how to live the longevity lifestyle. He says, “if we can find the optimal lifestyle of longevity we can come up with a de facto formula for longevity.”

It’s interesting to note that the communities that live the longest in the world (average age is over 100yrs), don’t exercise like the way we think of exercise, they don’t get anti-aging procedures and they aren’t alcohol free.

Counter intuitively, they are still sexually active into their later years, are quite mobile and live with a sense of purpose and vigor.

When they pass away, the research shows that it’s not due to a chronic disease like heart  disease, cancer or diabetes. Rather, they pass quickly and naturally usually in their sleep.

In this article we take lessons from the centurion communities of the world to gain priceless insight into how we too can live the longest.

The solutions are much simpler than one may think…

Case Study #1: Sardinia – Where Men Regularly Live Over 100 With Vigor, Energy and Health! 

Off the coast of Italy on the island of Sardinia and in the highlands of the Nuoro Province lives a community where men living the longest. These men regularly live over the age of 100 with life and vigor. At 103 they are riding their bikes, chopping wood and arm wrestling.

 

They eat a primarily plant based diet, but also consume wine that is 3x’s higher in phenols than found in other parts of the world. They also consume raw, unpasteurized cheese from non-genetically altered cows that contain healthy levels of omega-3 and CLA (same type of cheese found on our Beyond Organic store).

Although their diet is primarily plant based they do consume sprouted unleavened wheat bread from Durum wheat similar to what you would find in sprouted Ezekiel bread. They also eat grass fed sheep and beef a few times per week (it’s not uncommon that they wait until Sundays and special occasions to eat meat).

A major distinction is that as one ages, the more social equity they have. The community gives more respect and will treat them with more honor and care.

Longevity reseearcher Dan Buettner says:

But the real secret I think lies more in the way that they organize their society. And one of the most salient elements of the Sardinian society is how they treat older people. You ever notice here in America, social equity seems to peak at about age 24? Just look at the advertisements. Here in Sardinia, the older you get the more equity you have, the more wisdom you’re celebrated for. You go into the bars in Sardinia, instead of seeing the Sports Illustrated swimsuit calendar, you see the centenarian of the month calendar.

As I will show you at the bottom of this article, not only is it important to keep a close group of family and friends, but researchers have shown that it’s worth another 4-6 years on the end of your life!

Sardinian’s Longevity Lessons:

•  Eat a lean, plant-based diet accented with meat
• Put family first
• Drink goats milk
• Celebrate elders
• Take long walks
• Drink 1-2 glasses of red wine daily
• Laugh with friends

Case Study #2: Okinawa – Where Women Regularly Live Over 100 With Beautiful Skin, Health and Purpose

The area of the world where women live the longest is a small community in the mountains in Okinawa Japan. Okinawa consists of 161 small islands, and on the northern part of the main island is where some of the most powerful longevity lifestyles exist.

They too eat primarily plant-based diets consuming a variety of different vegetables, fruits, beans, nuts and seeds of different shapes, colors and sizes. They like to eat stir-fried vegetables, sweet potatoes, tofu, and goya (aka bitter melon or bitter squash).

Nutritionally they also consumed meat and fish but it’s healthy organic meat and they only consumes them in moderation. They eat a variety of herbs and spices and consume wormwood, ginger and turmeric every day. This is very reflective of the Advanced Fatloss Plan found in our online, weight-loss and lifestyle program ReNew.

They eat off of smaller plates to prevent over eating and serve the food at the counter as oppose to on the table to maintain smaller portion sizes.

From a young age they teach to “only eat until you’re 80% full”. They also have a saying called “ikigai” which means “the reason why I wake up in the morning”. This mission driven statement gives them a drive to live each day with purpose.

These women also maintain a “Moai”, which is a secure social network of a small group of friends (usually 6) that emotionally, physically and sometimes financially supports one another.

Dan Buettner says:

But, like Sardinia, Okinawa has a few social constructs that we can associate with longevity. We know that isolation kills. Fifteen years ago, the average American had three good friends. We’re down to one and half right now. If you were lucky enough to be born in Okinawa, you were born into a system where you automatically have a half a dozen friends with whom you travel through life. They call it a Moai. And if you’re in a Moai you’re expected to share the bounty if you encounter luck, and if things go bad, child gets sick, parent dies, you always have somebody who has your back. This particular Moai, these five ladies have been together for 97 years. Their average age is 102. (see picture above)

Americans typically split their life into two sections: their “work life” and “retirement”. We look at “work” as our productive years and retirement as the “easy” years.

Dan goes on:

In the Okinawan language there is not even a word for retirement. Instead there is one word that imbues your entire life, and that word is “ikigai.” And, roughly translated, it means “the reason for which you wake up in the morning.”

Okinawa’s Longevity Lessons:

• Embrace Ikigai
• Consume a primarily plant based diet
• Get out in nature and perhaps even garden
• Maintain a Moai
• Eat until your 80% full
• Stay active
• Enjoy the sunshine
• Consume more herbs and spices
• Keep a good attitude, leaving the past in the past focusing on now and the future

Case Study #3: United States of America – The Community That Has The Most Healthy and Vibrant Centurions

In Loma Linda California, live the most Americans that are over 100 years of age, that are still active and in good health.

Interestingly, they are a heterogeneous community (of all races and backgrounds) of Christians who are 7^th Day Adventists that follow very powerful longevity strategies.

As you can see below, Adventists women live 9 years longer than the average American women. Adventists men live 11 years longer than the average man.

 

Nutritionally they follow the “Biblical” rules for eating as outlined in Genesis chapter 1 verse 29, and literally look at the body as the temple of the Holy Spirit.

They believe that “things that impair you body and your mind cut off your ability for God to express His love, joy, peace and happiness through you.” What a great worldview right? I have a very similar view, which keeps me motivated to eat foods that enable me to express health, love and happiness to those around me as well.

Dan Buettner says:

For 24 hours every week, no matter how busy they are, how stressed out they are at work, where the kids need to be driven, they stop everything and they focus on their God, their social network, and then, hardwired right in the religion, are nature walks. And the power of this is not that it’s done occasionally, the power is it’s done every week for a lifetime. None of it’s hard. None of it costs money.

The group within the Aventists that live the longest were lactovegetarians or those that eat a primarily plant based diet sprinkled with eggs, and unprocessed organic cheese (again like the hypo-allergenic, non-toxic cheese we have in our store that you can see here).

Loma Linda’s Longevity Secrets:

• Create a sanctuary in time each week (a day of rest, relaxation and relationships like the Sabbath)
• Maintain a lean body mass
• Get regular exercise (no marathons, just short bursts and long walks)
• Serve the community and give back to the world (proven to increase longevity)
• Drink several glasses of water per day
• Eat breakfast like a king, lunch like a prince and dinner like a pauper (eat early, light dinners)

The Inspirational Story of Ellsworth Whareham, A 99 yrs Old Multi-Millionaire

Ellsworth Wareham is a 7^th Day Adventist who is now 99 years old. He recently had a contractor estimate that the cost of installing a fence in his back yard. The total estimate came out to $5,000.00. He decides he could save a few thousand dollars and get some exercise to boot by doing it himself. He did, and on the 4^th day he ended up having to go in for open-heart surgery at a community hospital in Los Angeles.

 

 

 

 

 

 

 

 

The kicker is… he was the one performing the surgery! In his late 90’s he’s still doing 20 open-heart surgeries per month!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

If that doesn’t inspire to you know that you can extend your life through following a healthy lifestyle design, than I don’t know what will!

The Inspirational Story of Marge Jetton, A 104 Year Old Weight Lifting Queen! 

What about Marge Jetton, who’s 104 years “young”.

Here’s what her day looks like. She gets up at 4:30am to read the Bible, pray and reflect. She drinks 6 glasses of water while she goes for a brisk walk around a community room in her apartment complex, then “I get my face on, make the bed, clean the bedroom, and then go to breakfast.” After that she jumps on her exercise bike and then lifts weights! 

 Dan Buettner goes on:

… after she rides her bicycle she then gets in her root-beer colored 1994 Cadillac Seville, and tears down the San Bernardino freeway, where she still volunteers for seven different organizations.

This shows the importance of living a life that is service centered, active and purposeful. Best of all… every one of these longevity strategies don’t cost you anything!

What Are These Different Healthy Lifestyle Design Strategies Really Worth To Us?

If I we could extract what the research says about these lifestyle strategies and give an average number value attributed to each healthy lifestyle habit, what would they be?

According to the “BlueZones Research” and other sources:

• Treating people that age with more respect, honor and care = 4-6 more years
• Vocabulary for purpose, talking purpose and living purpose = 7 years
• Stop eating when 80% full = 5 years
• More of a plant based diet = 15-20 years
• Strictly vegetarian diet = 2 years
• Consuming variety of nuts = 2 years
• Exercise and movement = 6-8 years
• Faith Based community = 4-15 years
• Focus on a healthy social network of family and friends = 6-8 years

So, what kind of healthy lifestyle design elements could you do? For a healthier and longer life, how can you think, and eat in order to maximize your life experience? What can you do to build deeper, more intimate and authentic social relationships that support good habits?

The Longevity Lifestyle Conclusion

An interesting fact about these people groups is that most of them don’t go out of their way to exercise, rather, they set up their lives so that they are constantly moving and physically engaging their body.

Stress creates inflammation in their bodies which causes damage and disease. They reduce stress through maintaining the right outlook on life. They are purpose driven and mission centered.

They eat wisely, mostly plant based foods, follow the “80% full rule” and have the occasional glass of red wine around a family or social setting.

They regularly connect and laugh with loved ones and friends that share similar beliefs and lifestyle habits with. They put family first. They understand the influence people have on you and pick the “right tribe” to ensure positive habits and emotions are rubbed off on them.

Finally, the people that live the longest on earth have a faith that they hold onto, and a spiritual community where they get a deep sense of “belonging”.  They live with purpose and serve others in one way or another.

NOTE: These people were often born and raised in these healthy communities. Although we can take some profound notes from this priceless insight, western nations have exposed us to toxins, processed foods and poor lifestyle choices. In order to maximize your health in the long term and reverse disease processes within your body so you can maximize your health for life, it’s essential to purify your body through removing the toxins and live a customized healthy lifestyle design. This is what my company specializes in helping people do all around the world. For more information and to get set up with a consultation please see www.DesignerHealthCenters.com 

To Living The Longevity Lifestyle,

 

 

 

 

Dr. Jones

References:

The Blue Zones – Dan Buttner

DrJones.tv (http://s.tt/1qehB)

Study finds that elderly with cholesterol less that 189 had a double risk of dying.

Physicians were informed to consider very low levels of cholesterol as potential warning signs of a serious disease or as signals of rapidly declining health.

This Blood Test FAR More Important than Cholesterol in Determining How Old You Age

Story at-a-glance

• New research found that higher glucose levels are associated with a higher perceived age; in other words, the higher your glucose levels, the older you’ll tend to look
• The fasting insulin test can tell you whether high blood glucose levels have left your body insulin resistant and at risk of accelerated aging, as well as numerous other chronic diseases
• Your body uses glucose for energy, but foods that keep your blood sugar levels elevated beyond your body’s capacity to use it, and also lead to insulin resistance, are essentially "toxic” – especially when consumed in excess or over a long period of time
• Avoiding sugar/fructose and grains, while exercising regularly, will keep both your blood glucose and insulin levels low, which is the closest formula for a “fountain of youth” that’s currently known

By Dr. Mercola

Many people over the age of, say, 50 would like to turn back the hands of time and not only feel younger but look younger as well.

But very few people appreciate the fact that making dietary changes -- specifically in relation to sugar and grain consumption – is likely the closest formula for a "fountain of youth" that's currently known.

The journal Age recently featured an intriguing study on this very topic; it found that higher glucose levels are associated with a higher perceived age, which was assessed using facial photographs.

In other words, the higher your glucose levels, the older you'll tend to look, which makes perfect sense since the manner in which your body handles glucose is intimately connected to skin aging.

While many people are diligent (if not entirely neurotic) about having their cholesterol levels tested, many overlook the importance of fasting insulin levels.

This commonly overlooked and much more important measurement can clue you in to whether you're consuming a harmful amount of glucose, whether your body is capable of handling it, and by implication, the degree to which accelerating aging may be going on in your body.

Why it's Important to Know Your Insulin Level

Insulin is absolutely essential to staying alive, but the sad fact is that most of you reading this right now have unsafe levels of it accumulating in your bloodstream, and it is pushing you toward accelerated aging and the development of chronic degenerative illnesses, which sadly have become a right of passage in most Westernized societies. 

Most adults have about one gallon of blood in their bodies and are quite surprised to learn that in that gallon, there is only one teaspoon of sugar! In other words, your body is designed to have just one teaspoon of sugar in your blood at all times -- if that. If your blood sugar level were to rise to one tablespoon of sugar you would run the risk of going into a hyperglycemic coma and even dying.

Your body works very hard to prevent this from happening by producing insulin to keep your blood sugar at the appropriate level. Any meal or snack high in grain and sugar carbohydrates typically generates a rapid rise in blood glucose. To compensate for this your pancreas secretes insulin into your bloodstream, which lowers your blood sugar to keep you from dying. Insulin, however, is also very efficient at lowering blood sugar by turning it into fat – so the more you secrete, the fatter you become.

Unfortunately, If you consume a diet consistently high in sugar and grains, your blood glucose levels will be correspondingly high and over time your body becomes "desensitized" to insulin and requires more and more of it to get the job done. Eventually, you become insulin resistant, and then full-blown diabetic.

If you have high cholesterol, high blood pressure, type 2 diabetes, or are overweight, it is quite likely that you are eating too many grains and sugars, as this is the most common cause of abnormal insulin levels. Fructose has been shown to be especially harmful, due to the way it disrupts the lock-and-key fit between insulin and its cellular receptor sites.Dozens of animal and human studies prove that fructose is a powerful endocrine disruptor, capable of rapidly inducing insulin resistance when consumed in, what by today's standards, is a relatively small amount (15 grams or more a day). 

To find out your insulin levels, ask your physician for a fasting blood insulin test. It's one of the least expensive tests, yet it is one of the most empowering ones available to help you take back control of your health. A normal fasting blood insulin level is below 5, but ideally you'll want to be below 3.

You can also use a simple glucose test to check your fasting glucose, however it's possible to have low fasting glucose yet have significantly elevated insulin levels.

If this is the case, you're essentially pre-diabetic and need to take steps to improve your insulin sensitivity, and the most potent way is to reduce or eliminate sugar, particularly fructose, from your diet. Generally speaking, however, a fasting glucose under 100 mg/dl suggests that you're not insulin resistant, while a level between 100-125 suggests you're either mildly insulin resistant or have impaired glucose tolerance (sometimes referred to as pre-diabetes).

Can Eliminating Sugar from Your Diet Lengthen Your Lifespan?

Most of you probably know that your body does need, and uses, glucose for energy. Without it you wouldn't survive. But while glucose is certainly not toxic in and of itself, foods that raise and keep raised your blood sugar levels essentially are "toxic" in that they set in motion a cascade of detrimental health effects, especially when consumed in excess or over a long period of time.

Soda, candy, pasta, bread, pastries and fruit juice are examples of foods that quickly break down into glucose once consumed, generating a spike in your blood glucose levels and a corresponding release of insulin. It is becoming very clear that your longevity is intimately tied to this cycle, and by modifying your diet to restrict sugars and grains, you can slow down the rate at which your biological clock is ticking – and perhaps even turn back the dials a bit.

For instance, a study, published last year examined the effects of food on typical biological signs of advancing age. Typical signs of aging include elevated levels of glucose, insulin and triglycerides.

In this study, the participants were given a high-fat, low-carbohydrate diet with an adequate amount of protein. This diet improved allof the measured factors related to the aging process, decreasing:

• Insulin by 48 percent
• Fasting glucose by 40 percent
• Triglyceride by nearly 8 percent
• Serum leptin by 8 percent on average

It's highly unfortunate that so few physicians have embraced this knowledge, because a firm appreciation of insulin's role in human health and disease is one of THE most important factors that can make or break your health! And again, the test to determine your levels is relatively inexpensive and widely available, while the steps for optimizing them, which I'll detail below, are also very straightforward.

Eating Carbs Turns Off Longevity Genes

Research by Professor Cynthia Kenyon found that carbohydrates directly affect two key genes in your body that govern longevity and youthfulness. I've previously written about how your diet can over-ride genetic predispositions to disease, and this research further strengthens those claims, as the two key genes in question can be turned on or off as a consequence of eating carbohydrates.

Professor Kenyon worked with Caenorhabditis elegans roundworms, but her findings have been successfully repeated in other labs around the world using other animals, including rats, mice, and to some extent, monkeys. Humans also have these genes, indicating these results should apply to us as well.

One of the most interesting details of her findings is that not only did the roundworms live up to SIX TIMES longer than normal, but they kept their health and youthful vigor until the end. Previous research has shown that you can extend your lifespan by reducing your caloric intake, and I've written about this technique in the past. The problem is that most people do not understand how to properly cut calories, because in order to remain healthy, you have to cut out calories from a specific source -- namely, sugar and grain carbohydrates!

Most of us eat far too many potatoes, rice, bread, and pasta. Of course we want to avoid all sugar and processed foods, but there is emerging evidence that most grains and legumes can contribute to health problems because:

1. They will quickly be converted into glucose, which will raise your blood glucose
2. As your blood glucose rises, your insulin- and leptin levels rise in response. While this mechanism is designed to optimize short-term survival, it's not healthy for a long, post-reproductive lifespan. The immediate effects of spiking your insulin levels are now well known and include vasoconstriction, inhibited fat burning, and reduced production of glycerol substrates to make glucose, just to name a few
3. Repeated elevations of insulin and leptin eventually lead to insulin- and leptin resistance, which are hallmarks of poor health and accelerated aging

However, Dr. Paul Jaminet provides a powerful argument that many, if not most people may benefit from a certain threshold of glucose carbohydrates that are necessary for optimal health.

What's the Best Diet for Looking (and Feeling) Younger?

To put it simply, when you "starve" your body of sugars and starchy carbs, your body starts to acclimatize itself to burn fatty acids and ketone bodies. Ketones are what your body produces when it converts fat (as opposed to glucose) into energy—a beneficial process that appears to promote longevity.

On the other hand, consuming sugars and grains will raise your blood sugar, and the higher the blood sugar rise, the more damage is done. In this new study, researchers found that perceived age increased nearly half a year per 1 mmol/L increase in glucose level in non-diabetic people.

So, is there such a thing as a "fountain of youth"? I believe there is, in the symbolic sense, and its three cornerstones are:

1. Avoid sugar/fructose and replace them with healthy fats
2. Avoid grains
3. Exercise regularly and effectively

These three cornerstones have one important factor in common, and that is helping you improve your insulin sensitivity -- the key to longevity and a youthful appearance.

The Best Anti-Aging Therapy

Posted by: Dr. Mercola | September 30 2011 | 160,906 views

By Dr. Mercola

Have you ever thought you'd like to take up ballroom dancing, yoga, or cycling, but then thought twice because you're no longer in your 20s or 30s? It's time to put such notions right out of your head, as when it comes to exercise age is just a number -- and no "number" is too high to start getting active.

Your mind may actually be your biggest hurdle to staying fit and athletic well into your 80s and 90s, especially if you buy into the myth that you've got to spend your afternoons sitting in a rocking chair once you reach 75.

Nothing, and I mean nothing, could be further from the truth!

From Triathlons to Rodeos, Seniors Do it All

If you're looking for a bit of "exercise" inspiration, look no further than this uplifting article from Happy News. It explains that more and more people are achieving stunning physical accomplishments in their "golden" years. Most of you are probably familiar with Jack LaLanne, who was the picture of fitness well into his 90s, but he is but one example. Others include:

• Tao Porchon-Lynch, who is winning ballroom dance competitions and teaches at least 12 yoga classes a week at age 93.
• Lew Hollander, who became the second 80-year-old to complete the Ford Ironman World Championship, which consists of a 2.4-mile swim, a 112-mille bike ride and a 26.2-mile marathon
• Allan Johnson, who at age 80 still competes in rodeo competitions

Further, there are only four living people (and 16 in all history) who have earned a tenth-degree black belt, which is the highest rank in the martial art Judo. The fourth is not only the first woman to earn the title … she also did it at the age of 98. So if you're having any thoughts that you're "too old" to exercise, keep Sensei Keiko Fukuda (and the others listed above) in mind.

At age 98, she became the first woman to earn Judo's highest-degree black belt, and she still teaches the martial art three times a week!

Not everyone has to become a world-class athlete to stay in shape, of course. Many communities have senior baseball leagues, swim teams, and other group sports that you can take part in, or you can simply exercise regularly with a personal trainer or on your own. The key to keep in mind is that the more active you are, the healthier, more nimble and happier you'll be -- AND …

You are Never Too Old to Start Exercising

You are never too old to start exercising and my mother is an excellent example.

Exercise can be a part of your life no matter what your age, and, in fact, becomes only increasingly important as you get older. Two years ago, my mother fell down a flight of stairs and broke her shoulder and wrist. It took quite awhile for her to recover, and when she did she started an exercise program to regain strength, balance, and flexibility.

My mom didn't start working out until she was 74 and now, at the age of 77, she has gained significant improvements in strength, range of motion, balance, bone density and mental clarity. After a bit of apprehension at first, she now, as you can see on the video, loves her workouts and, I'm hoping, will inspire you to get active as well, no matter what your age.

Yes, You Can Exercise at ANY Age

There's an overwhelming amount of evidence confirming that physical exercise is a key player in disease reduction, optimal mental, emotional and physical health, and longevity. After reviewing 40 papers published between 2006 and 2010, researchers found that exercise reduces the risk of about two dozen health conditions, ranging from cancer and heart disease to type 2 diabetes, stroke, dementia and depression. Exercise also slows down the rate of aging itself, providing perhaps the closest example of a real life fountain of youth as we will ever find.

Ideally, you will have made exercise a regular part of your life long before you reach your "golden" years … but if you haven't, there's no better time to start than the present.  Research has shown that regular exercise, even initiated late in life, offers profound health benefits. For instance:

• Even a small amount of exercise may protect the elderly from long-term memory loss and even help reverse some of the effects of aging.
• Women between the ages of 75 and 85, all of whom had reduced bone mass or full-blown osteoporosis, were able tolower their fall risk with strength training and agility activities.
• Moderate exercise among those aged 55-75 may cut the risk of developing metabolic syndrome, which increases heart disease and diabetes risk.
• Among those who started exercising at age 50 and continued for 10 years, the rate of premature death declined dramatically, similar to giving up smoking and mirroring the level as seen among people who had been working out their entire lives.
• Exercise significantly improved muscle endurance and physical capacity among heart failure patients with an average age of 76.

Further, the older you get, the faster your muscles atrophy if you're not regularly engaging in appropriate exercise, so the key to avoiding sarcopenia (age-related muscle loss) is to challenge your muscles with appropriately intense exercise. Age-related muscle loss affects about 10 percent of those over 60, with higher rates as age advances, but you can prevent this from occurring if you exercise.

For the Elderly Exercise Can, Quite Literally, Save Your Life

Exercise is a key to remaining steady on your feet as you get older, which is of incredible importance because not only are falls responsible for most fractures and traumatic brain injuries among the elderly, but those who fall can also develop an intense fear of falling again, which leads them to limit their activities and in turn increases their risk of falling even more.

So while it may seem like exercises to improve balance and strength are optional as you get older, they should really be viewed as a necessity -- like eating and sleeping -- as they can quite literally save your life. As you get older your muscle and bone mass decrease and the senses that guide your balance -- vision, touch, proprioception -- may all start to deteriorate, and this can make you unsteady on your feet.

By taking the time to do balance, strength and other exercises on a regular basis you can keep your sense of balance strong, and even restore what's already been lost.

In a study published last year, eight weeks of balance training reduced slips and improved the likelihood of recovery from slips among the elderly. Separate research, which noted that "altered balance is the greatest collaborator towards falls in the elderly," found balance training is effective in improving functional and static balance, mobility and falling frequency in elderly women with osteoporosis.

The ability to balance on one leg is also an important predictor of injury-causing falls, so if you know that you'd be shaky if you tried to stand on one foot, you're at an increased risk of being hurt in a fall and should start appropriate exercises immediately.

Making Exercise Safe and Effective

In the videos above you'll hear Darin mention safety a number of times. This is always an important aspect of exercise, but is of crucial importance if you're older and just beginning. Many elderly people forgo exercise altogether because of a fear of injury or pain, but what's important to remember is that proper exercise will ultimately reduce your risk of injury as well as help toimprove pain.

As Darin mentioned, if you're older it's best to get a workout buddy -- a personal trainer or someone who is experienced -- to help guide you through your routine, at least at first. You will want to start slowly and gradually increase intensity as you grow stronger, avoiding activities that aggravate or cause pain. While you need to use caution and avoid starting out too intensely, you do need to exercise at a level that is challenging to your body or the benefits will be lost.

Ideally your fitness program should be comprehensive, providing the necessary balance-training activities for stability while also improving your strength, flexibility, cardiovascular fitness and fat-burning capabilities with high-intensity "Peak" exercises. Just like strength training, you are never too old for anaerobic Peak exercises. The only difference is that the older you are the less your maximum heart rate will be, but you still work out with the same intensity.

During the 'peak exercises,' you raise your heart rate up to your anaerobic threshold for 20 to 30 seconds, followed by a 90-second recovery period. You repeat this cycle for a total of eight repetitions. For an in-depth explanation of my peak fitness regimen, please review this past article. Depending on your fitness level, you may need to perform Peak exercises while walking or riding a stationary bike.

As I mentioned earlier, regular exercise is essential to counteract muscle loss. However, it's important to realize that simply lifting weights will not necessarily result in gaining muscle mass. In order to effectively build muscle you also need to incorporate high-intensity exercises such as Peak 8 in addition to strength training.

An Exciting Exercise Option for Building Balance

You can certainly build an excellent exercise program using nothing more than free weights, resistance bands and items you have around your home, but there is one form of exercise you may also want to consider, which is performed on a vibrational machine called the Power Plate.

This multi-directional vibration machine has a number of benefits for your health beyond the cardiovascular and metabolic aspects commonly associated with exercise. For example, the vibrational action of the Power Plate can help improve the following:

The tri-directional movement promotes proprioception, which is just a medical term for sensing the relative position of neighboring parts of your body. Proprioception is an internal feedback mechanism crucial for balance, as your body constantly adjusts to uneven terrain as you walk.

The unique ability of the Power Plate to train and build your neurological system has huge implications for treating people with neurological problems as well as elderly individuals who are prone to falls because of instability. As the video below shows, you can re-train motor patterns and re-establish communication within your body as the Power Plate balances muscle groups, resulting in profound improvements in your overall balance.

Now's the Time to Take Control of Your Health

I'm very proud of my mom for taking control of her health and starting an exercise program in her 70s, and she is already experiencing the benefits. If you are older and currently weighing whether or not to start one of your own, please use your age as a reason to exercise, as opposed to an excuse not to.

If my mom can do it, there's a good chance you will be able to too.

If you don't have access to a personal trainer or experienced exerciser who can help guide you, many health clubs now offer fitness classes geared toward seniors, ranging from dance classes and water workouts to yoga and tai chi. The more active you are, and the wider the range of activities you do, the more mobile, independent and, likely, happy you will be as you get older.

One final tip -- make sure you engage in activities you enjoy. There was one common thread among the elderly athletes mentioned above, and that is, as Happy News reported:

" … they absolutely love the activities they've found to do. Even if some of it is a hard slog, the pleasure they get from it always outweighs the tedium."

Porchon-Lynch, the 93-year-old ballroom dancer and yoga teacher, expanded:

"Don't be scared to live. Don't procrastinate. There's very little time on this Earth and there's so much to do and so much beauty. ... There's nothing you can't do."

You can find even more fitness tips, videos and articles to help keep you in optimal health no matter what your age at Mercola Peak Fitness.