Thu. January 10, 2013
By Michael Elder
As I inch closer toward turning 40 this month, there is one resounding revelation that keeps turning up in my head: We are all getting older! But I don't mean "older" in the individual sense. I mean globally we are all getting older. Recent research has shown that the US population is constantly growing older and that by 2030 more than 70 million Americans will be over the age of 65. This is largely due to the tremendous growth of modern medicine and health- promotion activities. But as we collectively age, one important question must be brought to the surface: What will our quality of life be like?
The ability to perform activities of daily living such as bathing, dressing, and eating become even more important as we age. Aging becomes a natural obstacle to performing these activities. For this reason, it is extremely important to follow certain precautionary measures such as exercise, healthy eating, and not smoking. Once a healthy and active lifestyle is learned and maintained, it is indeed possible to lead a long and satisfying life.
The signs of progressive aging are familiar to most of us and often include loss of height, reduced lean body mass, gray hair, more wrinkles, changes in eyesight, and to some extent, slightly less coordination. There are noticeable changes in the cardiovascular, endocrine, respiratory, and musculoskeletal systems. But it is not all bad news. Much research has shown that consistent exercise has been shown to improve physical ailments and health conditions. Maximal heart rate declines with age, as does exercise heart rate. However, older adults who engage in consistent exercise have been shown to increase or maintain their stroke volume, thereby overcoming the effect of a lowered heart rate. Older individuals are also at a higher risk for developing high blood pressure. However, regular endurance training has been shown to significantly reduce high blood pressure. It should also be noted that aerobic capacity can be improved at any age.
Quite often, a serious problem that occurs with aging is loss of bone mass. With age, bones become more fragile and weak, often resulting in serious fractures which can sometimes be debilitating. By the age of 90, as many as 32% of women and 17% of men will have sustained a hip fracture. However, research has shown that weight bearing exercise such as walking as well as consistent resistance training can maintain bone mass in older adults. In many cases, physicians may also prescribe calcium supplements for their elderly patients, especially women because they are at a higher risk for developing osteoporosis.
Along with bone mass, skeletal muscle mass has also been shown to decrease with age, resulting in decreased strength and endurance. For each decade after the age of 25, 3 to 5 percent of muscle mass is lost. As lean body weight (muscle and bone) declines, with age, body fat increases, causing a less than ideal body composition. Once again, however, there is hope. Several recent studies have reported significant strength gains in previously sedentary older adults following a program of regular resistance training. In general, regular physical activity can preserve lean body mass and decrease fat stores, thereby resulting in an improved body composition. I told you there was hope.
Before starting an exercise program, older adults should first obtain permission from their physicians. A pre- exercise evaluation may need to include a complete medical history, a physical, and a treadmill test. The exercise program should combine endurance, flexibility, and balance training, as well as resistance training and joint mobilization techniques. For most elderly patients, low impact exercise is recommended. They should also be encouraged to become more physically active during all of their daily activities.
Endurance activities such as low- impact aerobics, walking, using the elliptical trainer or bike at low intensities, and swimming are all great examples of recommended exercise for older adults. The intensity level should be kept near the lower end of the heart rate range (40 to 65%). A resistance training program that features low resistance and high repetitions is also suggested. Older adults should be encouraged to exercise four to five times per week. Daily exercise of shorter duration may be appropriate for certain individuals with an initially low functional capacity. A longer and more gradual warm- up and cool- down period is also recommended. Total exercise duration should be gradually increased to 30 to 60 minutes per session, depending on the medical history and clinical status of the individual.
One of my clients recently turned 77 and is doing great. He is in great health, has stayed very active, and takes virtually no medication. An active and healthy life is possible at any age. But in order to achieve that, we must do the work now and continue doing it for the rest of our days. I fully plan on being around 50 years from now when I turn 90. And you can bet your bottom dollar that I will still be going to the gym every day!
Michael Elder has been working as a fitness professional in Chicago for the last thirteen years. He comes from a background in gymnastics and is certified as a personal trainer through the American Council on Exercise (ACE). He can be contacted directly through his website, www.MichaelElder.com.
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