from today's times. worthwhile info for all, especially important for PWPs April 21, 1998 PERSONAL HEALTH Grand Examples of the Right Stuff for Aging Well n many ways, Mary Elizabeth is your average late 20th-century elderly American. Widowed at 51 with seven children then aged 7 through 21, she began working part time at her alma mater and worked her way up to become the college's alumni director, finally retiring at 78. Her thin, frail appearance belies her stamina. At 80, she bounced back from a hysterectomy faster than women half her age. At 81, she helped a daughter dig her car out after a blizzard buried it in two feet of snow and ice. No matter what the circumstances, she laughs readily and has a smile and cheerful word for neighbors and passers-by. Now nearly 83, Mary Elizabeth lives alone in a three-story Brooklyn brownstone. She keeps her house neat and her stoop and sidewalk spotless, goes to lectures with a friend, attends church every Sunday, drives a car, visits a critically ill sister almost daily, entertains visiting children and grandchildren, reads a newspaper every day, gets her exercise by walking and climbing stairs, takes supplements of vitamin E and selenium and fixes nutritious meals for herself. Prescription for Aging Well hat is Mary Elizabeth's secret to aging successfully? Dr. John W. Rowe and Dr. Robert L. Kahn, authors of an important new book, "Successful Aging" (Pantheon, $24.95), would say she is a can-do person with strong self-esteem who remains involved with people and events that support her emotionally, stimulate her mind and exercise her body. The book is a distillation of 10 years of research among thousands of older people by 16 scientists under the aegis of the MacArthur Foundation. When those aging successfully were asked their secret, many replied, "Just keep on going." The authors concluded, "It is this forward-looking, active engagement with life and with other human beings that is so critical to growing old well." They caution well-meaning friends and relatives against doing too much for older people since taking over tasks that the elderly can do for themselves is belittling. It undermines self-esteem, leads to "learned helplessness" and increases dependence. When given a highly stressful test involving simulated driving, those with high self-esteem performed better and produced lower levels of stress hormones, said Dr. Rowe, a gerontologist and president of Mount Sinai School of Medicine and Mount Sinai Hospital in New York. "This was a clear-cut demonstration of the mind-body connection," Dr. Rowe said. The researchers found found it was important for older people to remain productive and for younger people to appreciate their contributions. Being productive can mean part-time employment, unpaid work, volunteer activities, taking care of children or the infirm and all manner of household projects, from knitting and gardening to woodcutting. Of course, healthy habits play a major role in successful aging. The authors lament that society incorrectly equates "usual" aging with "normal" aging, stating that "people often blame aging for losses that are in fact caused by life style -- overeating and poor nutrition, smoking, excessive use of alcohol, lack of regular exercise and insufficient mental exertion." The researchers found that such factors determine 70 percent of the mental and physical attributes of people 65 to 75 and nearly all the age characteristics of those over 80. Their overriding conclusion: "You are responsible for your own old age." Critical Role of Exercise here has perhaps never been a more ringing endorsement of the benefits to body and mind of regular physical exercise than was derived from the MacArthur studies. "Physical activity is at the crux of successful aging, regardless of other factors," the authors stated emphatically. The studies found that even among smokers and those with high blood pressure, older people who are physically fit are "at lower risk of death than nonsmokers with normal blood pressures who are couch potatoes." Exercise can also reduce the risk of diabetes, arthritis and cancers of the breast, uterus and colon. At any age, it can enhance overall stamina, increase stability and decrease the risk of falls and counter depression. "The frailty of old age is largely reversible," the authors wrote, adding that it was never too late to start. The MacArthur studies showed that very old people, even those in their 90's who never exercised before, can become more physically fit and, as a result, function better and live longer and better, even if they have health problems or bad habits. "Couch potatoes are now being grouped with cigarette smokers as taking their lives into their own hands," the authors wrote. In trying to encourage the currently sedentary, they noted: "The more frequent the exercise, the greater the benefit, but you don't have to overdo it. Moderate exercise such as bowling, golf, light sports, gardening, walking and the like proved to be nearly as protective as vigorous exercise." Perhaps least often recognized are the immediate benefits of exercise to emotional well-being and mental sharpness, especially for those who work out with others. As Dr. Rowe said in an interview: "We've learned that isolation is bad. Social interaction and exercise feed on each other. Especially in men, emotional support -- providing you-can-do-it encouragement -- is an important predictor of getting men to exercise and to maintain their physical fitness." Home | Sections | Contents | Search | Forums | Help Copyright 1998 The New York Times Company Regards, Ken Aidekman Fund the Research. Find the Cure.