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Fight Aging Exercises
Even a little exercise is better than no exercise at any age. This article is a fervent plea to the young and old, to commence a planned exercise schedule and improve fitness. This is about disease free survival and preserving physical functions throughout life. It is not about increasing the life span or longevity. The matter presented below has been summarized from the latest reports listed at the end of this article. "While total body weight may stay relatively stable over adult life, body composition changes occur that affect function. Sarcopenic obesity, associated with decreased muscle mass and increased subcutaneous fat, is prevalent and problematic in older adults. In addition, muscle quality (strength per kilogram of muscle mass) decreases in older obese adults, resulting in lower physical function, mobility, and quality of life. The result is greater frailty than is found in thin elderly persons, the exact group in which we expect to find weakness. More than 95% of sarcopenic-obese elderly are functionally impaired. In order to be functionally independent in middle and old age, the time to start exercising is today, not tomorrow. We keep postponing that single most important decision forever. It used to be survival of the fittest when our genes adapted more than 50,000 years ago. Modern society permits the unfit to survive, but the fittest will excel. Aside from diet, the general recommendations for physical activity are:
Short bouts of activity (5-10 minutes per session) repeated throughout the day may be one strategy to achieve these goals. As for the appropriate intensity for elderly adults, low-intensity activities ranging from 40% to 60% of maximum capacity, such as walking, gardening, yard work, house work, and dancing, are generally recommended.[1] The health promotion recommendations include dynamic exercise involving large muscles for extended periods of time (30-60 minutes, 3-6 times weekly) and may include short periods of moderate-intensity activity, at 60% to 80% of maximal capacity. [2] Resistance training should include 8-10 different exercises that target the major muscle groups (arms, shoulders, chest, trunk, back, hips, and legs). Recommendations for the initial prescription of resistance training are that it should be performed in a rhythmic manner at a moderate to slow controlled speed. It should encompass a full range of motion. Breath-holding and straining (Valsalva maneuver) should be avoided by exhaling during the contraction or exertion phase of the lift and inhaling during the relaxation phase.[3] Perform 2-3 sets of 10-15 repetitions with each major muscle group, with 1-2 minutes' rest between sets. A resistance-training program should target each muscle group every 48-72 hours, with the emphasis on repetition rather than heavy weights. Many older adults (about 68.3%) prefer walking; it is easy and most people are capable (CDC Behavioral Risk Factor Surveillance System, 2002); individuals limited by severe obesity or arthritis may select swimming or chair exercises. Knee bends, seated push-ups, and seated sit-ups can be performed using a chair. Numerous studies of walking have demonstrated its beneficial effects on memory in women and lowered risk of developing dementia in men. [1] Aerobic exercise can have moderate effects on percent body fat, compared with merely a small effect of resistance training. Resistance training has moderate effects on lean body mass and major effects on muscle strength. Aerobic exercise has no effect on lean body mass and minimal effects on muscle strength. Aerobic and resistance exercise produce small effects on HDL and LDL, while aerobic exercise has greater effects than resistance training on triglycerides. Importantly, both forms of exercise can have similar effects on quality of life. [3] The American Diabetic Association now recommends resistance exercises for people suffering from type 2 diabetes. The effect of a single bout of exercise on insulin sensitivity in patients with diabetes lasts 24 to 72 hours, whereas resistance exercise training may have a longer effect. "The most successful programs for long-term weight control have involved combinations of diet, exercise, and behavior modification" the authors conclude.[4] Participation in sports and exercise improves the quality of life very significantly and may be the most important aspect to Fight Aging and Stay Young. Lets start today!! References: 1. Conference Coverage: Selected Presentations From the Annual Scientific Meeting of NAASO-The Obesity Society; October 20-24, 2006; Boston, Massachusetts. Ann Yelmokas McDermott, PhD, MS Amar Shah , Medscape General Medicine 9(3):18, 2007. 2. AHA Statement:, Circulation. 1996;94:857-862. Available at: http://circ.ahajournals.org/cgi/content/full/94/4/857 3. Circulation. Published online July 16, 2007. 4. American Diabetes Association Consensus Statement, Diabetes Care. 2006;29:1433- 1438 Fight Aging Site team has taken maximum care to ensure that the information is authentic. The information has been extracted from published medical trials and text books. The information is not meant to substitute a Physicians advice, nor is it meant to treat any disease. Members are advised to consult a Physician, Dietician, Physiotherapist or Trainer before taking medication or commencing an exercise program. Source: FightAgingSite.com |
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