The Study: Researchers asked 153 sedentary adults (ages 60 to 75) to participate in either aerobic walking or a toning/stretching routine for 6 months. Both groups gradually increased workout time to 40 minutes, three times per week. The Results: The toning/stretching group got the same self-esteem benefits as the aerobic walking group (Annals of Behavioral Medicine). “Regular light to modest activity can result in improvements in esteem,” says lead study author Edward McAuley, PhD, professor of kinesiology and psychology at the university. To feel great without a vigorous workout, sign up for a stretching and toning class at a local gym, rent a DVD, borrow a library book, or follow our Simple Stretching Routine. Then follow these guidelines that were used in the study: Stretch Big. Stretch the large muscle groups of the upper and lower body, including the back, thighs, hamstrings, and shoulders. Hold each stretch for 20 to 30 seconds. Tone Too. Prevention recommends strength training for 20 to 30 minutes, 2 or 3 days a week. Use free weights, resistance bands, or moves that use your own body weight to build strength. Do 8 to 12 repetitions for each major muscle group. Keep It Up. Researchers found that people who were active more frequently had an increased “strength esteem” as well as a “physical condition esteem”-both important aspects of overall self-esteem. They found a significant decrease in all types of self-esteem when people stopped moving-regardless of the group to which they’d been assigned.
