But unlike the late afternoon or evening pick-up games filled with young college students, at least half the noontime players are 40 years of age or older. 

A receding hairline here, a pot belly there, some have snow-white hair and others move gingerly on knees that lost their resiliency 20 years ago. It's not a pretty picture, but it doesn't matter. What is important is that these men are getting regular exercise that could reduce their chances of suffering chronic illnesses and disability in aging. And that picture may be prettier than first appears in a rapidly graying society, says a UGA researcher.

This fall the National Institute on Aging (NIA) launched an education campaign for keeping fit after 50. The national effort to raise public awareness about the benefits of exercise for older Americans also used 77-year-old Sen. John Glenn's space shuttle mission in October as a public relations springboard.

The project is tied to the release of an important new book, Exercise: A Guide from the National Institute on Aging. The NIA spent two years preparing the 100-page guide, reviewing the medical literature on exercise and aging, and selecting exercises recommended by a group of national health experts including UGA's Elaine Cress, an exercise physiologist and associate professor in the College of Education's School of Health and Human Performance.

Cress says the guide was developed as a response to the flood of calls the NIA received from older Americans who said, "we hear it's important to exercise, but how do we do it?"

The book is full of valuable information, examples and "how-tos" on exercise and is written at a level appropriate for lay individuals. "We wanted to put something together to answer the calls of older adults who were already motivated. At least they were motivated enough to call the NIA," she said.

The guide presents home-based exercises with 45 illustrations and instructions on how to put together an achievable, balanced program. The book also addresses safety concerns, how to exercise with chronic conditions or frailty, keeping up enthusiasm for an exercise program and proper nutrition.

Older people do not necessarily need to see a physician before starting this exercise program; however, people with specific chronic conditions, a family history of certain health problems or any other concerns should consult a doctor first.

"That was something we discussed - saying you didn't have to have a doctor's approval (to begin this exercise program)," said Cress. "Really, you should have to get your doctor's approval not to exercise."

The guide focuses on four key areas for improving health and ability:

• Endurance exercises increase breathing and heart rate, improving overall health and function of the heart, lungs and circulatory system. Endurance exercises increase stamina for everyday activities like climbing stairs and may also delay or prevent many diseases associated with aging, such as diabetes, colon cancer, heart disease, stroke and others. These exercises also have been shown to reduce death and hospitalization rates.

 
• Strength exercises build muscles. Even for frail adults nearing age 100, these exercises can improve abilities needed for living independently, as well as increasing metabolism to keep weight and blood sugar in check. Studies also suggest strength exercises may prevent osteoporosis.

 
• Balance exercises, which involve building up leg muscles or practicing balance, can help prevent falls. Falls are a major cause of broken hips and other injuries that can often lead to disability and loss of independence.

 
• Flexibility exercises keep the body limber by stretching the muscles and tissues that hold the body's structures in place. Studies on the benefits of flexibility are now under way, but health professionals already recommend certain stretching exercises for injury prevention and for recovery from injuries.

While research confirms the benefits of exercise those benefits will not be felt by growing numbers of older people without change. The Surgeon General's 1996 report noted that half of U.S. adults are not engaged in regular physical activity or exercise. And some 25 percent do no physical activity at all. In fact, the level of activity declines with age, the report noted. 

And that can be dangerous: studies show a lack of exercise and poor diet together were the second largest underlying cause of death in the U.S. in 1990, after smoking.

The guide is free and can be ordered by calling 1-800-222-2225 or 1-800-222-4225 (TTY). The book can also be ordered by e-mail at niainfo@access.digex.net. It is is also available in electronic form on the Internet at http://weboflife.arc.nasa.gov/exerciseandaging, a National Aeronautics and Space Administration (NASA) website. 

Writer: Michael Childs, 706/542-5889, mchilds@coe.uga.edu
Contact: Elaine Cress, 706/542-2202, mecress@coe.uga.edu