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60+
The effect on your health and lifestyle We’re not preparing properly for later years For many people, the view of exercise for older adults has been that it’s not to be taken seriously – after all, they’re in the “golden years”. They should be taking it easy. Many regard it as a waste of time, and perhaps even harmful to an aging body. It is now known that older adults, even those in their 80s and 90s, respond to appropriate exercise training by becoming healthier and stronger. Dr Walter Bortz, author of the books “Dare to be 100” and “Living Longer for Dummies” is 77 years old and has run a marathon every year for the last 35 years. He says, “Fitness for young people is an option, fitness for old people is an imperative.” But, while we may know about watching our weight, diabetes risk, bone strength, arthritis and how we mustn’t fall, do we really know how to best prepare ourselves for daily life as we age? Chances are no. Most advice simply tells us to do something – walk, garden or swim. In fact, a common phrase is “Anything is better than nothing”. We need better ideas and clearer plans for older adults, together with a stronger focus on building both strength and intensity in cardiovascular exercise. This can be done without risk of injury if it’s approached the right way. Our suggestions are primarily aimed at those in their 60s and 70s, but apply equally to those in their 40s and 50s. What activities do we need to prepare for? Let’s take a look at the daily lifestyle of a couple in their late 70s, Bill and Jean. They have been quite successful at looking after their health, doing the sensible things, following a sound diet and taking basic precautions, getting a reasonable amount of exercise, and organising their affairs in a way that brings convenience and safety. Things aren’t all that good, however. Bill played golf on a 7 handicap until five years ago, but now lacks the strength to complete a round. He privately fears disappointment with his score if he did play, and this affects his general confidence – golf was an important part of his life. His upper body strength has diminished to a level that means he has to mow his substantial lawn in three separate sessions on different days. It used to be a vigorous pleasure. Both Bill and Jean play bowls several times a week. Socially it’s still fun, but both feel well past their best sharpness of judgment, balance and coordination in the game – all of which are related. Their playing confidence has waned and again, this takes the edge off their enjoyment. Jean’s arthritis in the knee and increasing tiredness take much of the joy out of gardening, once a major pleasure, and something she once saw as real exercise. For each of them, routine activities such as using steps to change light bulbs, hang curtains or reach into a high cupboard have become significant physical challenges, and visits by their families, while eagerly anticipated, are also feared for their taxing effect. An hour’s hilly walk along the river to the falls and back with friends every few weeks has become too taxing, and long-distance travel, once a mainstay of their lifestyle, stopped five years ago because of its pure physical challenge. Is this as good as it gets? No. They’re capable of the movement needed for the full life they’d like, but they have inadequate strength and energy. They run out of steam. Bill and Jean’s situation can, however, improve with the right exercise programme: one that puts more power into activity that enhances their cardiovascular fitness, strength, flexibility, agility, balance and coordination. And gains in each bring gains in the others. Bill and Jean can benefit even now from a new approach. And the younger we all start, the better the long-term result. There’s not enough power and endurance in o The problem: Current advice for older people tends to focus on continued exercise, joint mobility and flexibility, and activities that minimise risk to our bodies. These are fine in themselves, but there are now strong indicators that we can do more in later life, and in fact that a programme that doesn’t give emphasis to cardio fitness and strength building is simply not enough, if we want to avoid restrictions and discomfort in later years. Fortunately evidence shows that all this capability is there for the taking – older people can achieve in similar relative proportions to younger exercisers. Understanding what makes up physical fitness It’s important to have a clear view of the major components of physical fitness, the state in which we’re healthiest and most capable of doing the things we need and want to. (We’re not referring to diet or body composition, which are two other major aspects, although body composition is affected by exercise.)
A deeper look at what we need… and why We need more strength We need more strength – applied or in reserve – more control and better results in what we choose to do in our later years. It’s not enough to have the ability of movement or the memory of it. We should have it (and can have it) today. It’s proven. Yes, it means stronger muscles, and for some can mean bigger muscles – but not necessarily for all. Women don’t generally get “bigger”. Testosterone is a major driver of muscle size and women have far less of this hormone than men. And anyhow, muscle strength does not directly relate to muscle size but more with the nature of the exercise programme followed. Yes, there are a few conditions and cautions, which we refer to later, but a newer level of strength and energy is largely in each of our hands with active strength training. Mere movement, or “any exercise is good enough”, is not really sufficient if you truly wish to be prepared for your later years. (For the sake of definition: strength training = muscle building = progressive resistance training.) STRENGTH TRAINING brings many health benefits which affect your lifestyle…
(Source Wayne L. Westcott, PhD; Reasons Every Adult Should Strength Train)
We need greater cardiovascular fitness A timely reminder of the benefits of CARDIO EXERCISE …
We need greater flexibility, balance, coordination, agility, power and speed
Flexibility All movements require some degree of flexibility. Joints and muscles that are not flexible limit movement and increase the risk of pain and injury. When you improve your flexibility, you help to prevent strains and other problems. Normally not a problem for young people, lack of joint flexibility can become limiting after decades of lessened activity. Lack of flexibility is especially common in older adults. Flexibility is best assured by stretching and warm-up exercises, which are as important as any exercise in your plan. Balance, coordination and agility Balance, coordination and agility are very closely related, and most often work together. All are very important throughout life and in younger years they are taken for granted. They need active development in later life because like so many things, they are skills that otherwise diminish. Their use and effect are almost universal: from the instinctual response to the danger of tripping and managing balance, to matching the response and actions of young children. Even carrying awkward packages in awkward circumstances and turning our heads quickly to aid our vision in traffic and exercises that train these facilities bring more precision, safety, control and hence confidence to our many day-to-day activities. Most sports have a strong dependence on these skills, even when only engaging at a casual level of play. Combined with eyesight and hearing, strong balance, coordination and agility can help to bring true satisfaction to our life. Power and speed Power and speed are nearly always seen in combination and bring precision and effectiveness to our movements. They are heavily demanded at a competitive level, in sports such as tennis, basketball, volleyball, and even in the arts, such as ballet. Power is the explosive motion that is typically found in the baseball player’s swing, Tiger Woods’ drive, or in a rugby scrum’s heave. Speed is the short-term, rapid movement of a rugby winger with the ball, and a combination of all of these capabilities is seen in the few seconds preceding a soccer goal. For normal daily life and casual sporting activities, the power and speed that can be attained through regular exercise for cardiovascular fitness, strength, flexibility, agility, and balance and coordination, should be sufficient and hence does not normally require any specific training. Conclusions “One of the myths of aging is to choose your parents wisely,” says John W. Rowe, director of the MacArthur Foundation Research on Successful Aging, one of the largest aging studies in the “In the fitness industry, there's the old saying ‘use it or lose it,’” Milner said. “But even if you've lost it, you can still find it again, no matter how old you are.” (Colin Milner, CEO of the International Council on Active Aging.)
Poor health is not an inevitable consequence of aging. There is ample evidence that much can be done to delay the onset of chronic diseases and functional limitations in older adults, and to minimise their impact if they strike. So start on the path now to less injury risk, more independence, an active life, more control, and more enjoyment.
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What really matters when we age?)