Healthy Edge
Keys to Healthy Aging: Strength, Endurance, Balance, and Flexibility
Just last month, the American College of Sports Medicine, the largest sports medicine and exercise science organization world-wide, released a research-driven position statement entitled "Exercise and Physical Activity for Older Adults." It asserts that physical activity of moderate intensity greatly enhances Seniors' chances for longevity and well-being. Most importantly, the position statement indicates that you can start exercising and reap the benefits from it at any age.
As we age, it becomes more difficult to be active -- our joints may hurt, we may run out of breath after half a flight of stairs, and if our grandchildren aren't around to give a helping hand, we may strain to buckle and tie our shoes. Yet, physical activity -- especially exercise -- becomes all the more important to guard our independence and stave off chronic disease.
Fortunately, time's on our side. Our body's capacity to improve in response to exercise -- defined as physical activity that is planned, structured and repetitive -- is generally well-maintained into our 70s and 80s.
American College of Sports Medicine reports that Seniors' consistent and moderate exercise:
* can prevent and help manage cardiovascular disease, stroke, hypertension, type-2 diabetes, osteoporosis, pain, colon cancer, breast cancer, cognitive impairment, anxiety and depression
* reduces fall risk
* lowers dementia risk and boosts day-to-day functionality.
SO, WHY IS EXERCISE SUCH A POWERFUL WEAPON AGAINST THE AGING PROCESS?
Exercise protects physiological factors that are tightly associated with longevity and healthy aging such as low blood pressure, low body mass index, low central adiposity (the fat around your belly), low plasma glucose and insulin concentrations, and low triglyceride and LDL-cholesterol. And there's a bonus: Seniors who exercise regularly gain mental health benefits and are more likely to interact with others.
Centenarian studies show that longevity is often attributed to a healthy lifestyle that includes exercising regularly, having a positive mindset and maintaining a social network.
So, what's the catch? Only consistent exercise (at least three months) provides lasting, measurable benefits.
WHAT ACTIVITIES ARE RECOMMENDED?
The National Institute on Aging (part of the National Institute of Health) suggests healthy aging requires a combination of strength, endurance, balance and flexibility exercises. National Institute on Aging recommendations include:
Strength training: Resistance training is important for all major muscle groups. Ideally, strength training should be performed at least two days per week for 30-minute sessions each. The same muscles should not be worked two days in a row. If you're new to strength training, use 1-2 pound weights, or no weight at all. Starting with less weight is the best way to avoid injury. Take three seconds to lift or push a weight into place, hold for 1 second, and take another 3 seconds to return to your starting position. Try to do 10 to 15 repetitions. If you can't lift or push a weight 8 times in a row, reduce the amount of weight.
Flexibility training: Not only does freedom of movement help you prevent falls it can improve your posture. For a shoulder muscle stretch, stand with your back against a wall, feet shoulder-width apart and arms at shoulder height. Bend your elbows at a 90˚ angle so your fingertips point toward the ceiling. Try to touch the wall behind you with your arms and back. Don't proceed if you feel discomfort, and stop immediately if you feel sharp pain. If the stretch is comfortable, hold the position for 10-30 seconds. Then, let your arms slowly roll forward (keeping your elbows bent) to point toward the floor. Try to touch the wall again with fingers pointing down. Hold it for 10-30 seconds. Repeat the process three to 5 times.
Endurance training: Step counters, which are available at most pharmacies, are a great tool to help build your endurance. Try to take at least 8,000 steps throughout your day; most inactive people take fewer than 5,000 steps a day. A commendable goal is 15,000 steps a day. For 30 minutes per day, try to step at a pace that quickens your heartbeat. According to the National Institute on Aging Web site, "If you can't talk while you're exercising, it's too difficult. If you can sing a song, it's too easy!"
Balance training: You probably did this example as a child. Position the heel of one foot just in front of the toes of the other foot. Your heel and toes should touch (or almost touch). To keep you steady as you walk, focus on a spot ahead of you. When you take a step, place your heel just in front of the toe of your other foot. Repeat for 20 steps.
You can obtain the National Institute on Aging's full book "Exercise & Physical Activity: Your Everyday Guide from the National Institute on Aging!" free-of-charge at www.nia.nih.gov/HealthInformation/Publications/ExerciseGuide.
Even if you've had a heart attack or stroke, exercising regularly can help reduce your chances of having another. But, remember, before starting any exercise program -- even one recommended by the National Institute on Aging -- discuss it with your doctor. §
Kendra Siler-Marsiglio, Ph.D. is the Director of the Rural Health Partnership at WellFlorida Council.
