77A - Fit and Well Column for June 27th, 2004

77A - TITLE: "Be a FIT AND WELL SENIOR!"

Dear Trish and David,

I've just turned sixty and I'm concerned! All my life I have pretty much ignored my health and fitness needs, and to be honest I'm afraid it's going to catch up with me! I've never even entered a gym, never mind worked out! And my diet, all spontaneous, and probably plenty bad.

Is it too late to begin a fitness and exercise program at my age? If it is a possibility, how should I begin, and what precautions should I take?

I'm ashamed at myself for being so irresponsible. Please help!

Sincerely,

Daniel in Parole

Dear Daniel,

Absolutely NO reason to feel ashamed, or guilty! Obviously, since you've made it this far (to your sixtieth birthday) without engaging in a specific fitness and exercise program, we can assume one of two things.

First, you may be one of the fortunate people who are genetically blessed with generally good health. The other possibility is that you've been doing a lot of the right things, but just haven't established a conscious program for yourself.

Either way, it's NEVER too late to change, and get healthier, and fitter (you KNEW I would say that!). But it's true… (And, by the way, HAPPY BIRTHDAY!).

One of the many excuses that people use NOT to begin an effective program of health and fitness is that "it's too late… I've gone too far". That simply isn't true!

I remember when I was a hundred pounds overweight, and was considering changing my lifestyle. Talk about excuses! I had a veritable plethora of them!

I justified not starting an exercise program because I was just TOO fat, and was so uncomfortable with just the slightest exertion. I couldn't even imagine doing intense exercise. And in regards to eating… I figured I was "genetically programmed" to be fat… so I was merely following my chubbo destiny! Also, I was SO self-conscious (and ashamed) of my body, I couldn't even imagine exposing myself to humiliation and ridicule by working out in a gym… where I thought ALL the clients were already healthy and fit. YIPES… aren't we creative!

I began a program of weight loss and exercise at the age of thirty-four. Not a day too soon, or a day too late. I was ready. It sounds like you are too! So let's get down to business!

Sorry about using the term "senior citizen". I don't particularly like it, but it seems to be "politically correct" for now. Feel free to substitute something even more benign, such as "youth challenged", or something of that nature!

What can exercise do for you as a senior?

As much as it does for ANYONE else… and maybe MORE!

Exercise is part of the key to maintaining our health as we age. Research has found that weight training may significantly reduce the chances of developing osteoporosis, the leading cause of bone fractures in men and women over 65. Other studies indicate that older men who perform high-intensity training don't experience decrease the risk for heart disease. Combine that exercise with a program of reasonable eating habits (including some ice cream and cheeseburgers in moderation), and you will not only slow the aging process, you will be happier, more comfortable, and energetic, too!

It's a fact. People over sixty who exercise for at least 30 minutes three times per week have the heart, lungs, and muscles of a person ten or more years younger. Women reach a peak bone density at age 35, at which point bone density slowly decreases. According to research, men follow close behind. At menopause, bone density begins to drop sharply if hormone replacement therapy is not administered. Lack of exercise, in addition to not eating enough dietary calcium, may be an important promoter of bone loss.

One study showed that sedentary nursing home residents in their eighties experienced more than a 4% increase in bone mass of the forearm when they took part in mild exercises three times a week for three years. A group who did not exercise experienced a decrease of bone density of 2.5% during the same period. So which group do YOU want to be in?

Additionally, exercise will help you maintain your weight as your metabolism slows. This can help you avoid developing diabetes and heart disease. Increased circulation can help your digestive system stay healthy and keep your immune system strong.

Exercise helps everything mental and physical, from strong hearts, muscles, and bones, to mental productivity and good sex. And it's the best way to keep the aging process at a slow crawl.

The key factors that will keep you feeling, and looking young are increased muscle mass, strength, reflex speed, joint mobility, breathing capacity, endurance, short-term memory, balance, liver function, skin elasticity, sleep quality, and stress management. All these factors, and more, respond readily to simple, but committed, lifestyle changes.

To slow the deterioration of these important biological markers of aging, follow these steps:

1. Eat more fruits and vegetables, at least five servings a day. Study after study has demonstrated the importance of these nutritious foods for boosting vitamin and mineral intake and contributing to the minimum recommended intake of about 30 grams of daily fiber.
2. Exercise at least 30 minutes for 5 days per week. Without exercise, our aerobic capacity will probably decline 30 to 40 percent by age 65, and sedentary adults lose 6 1/2 pounds of lean body mass per year. Although exercise is sometimes thought of as recreation for the young, exercise becomes even more important as we get older to lower blood pressure and minimize bone loss.

 

3. Begin strength and muscle building. Strength training reduces the risk of breaking bones during falls and increases capacity for simple daily tasks. And since the amount of lean muscle mass determines 70 to 75 percent of our metabolism, strength training can increase the number of calories you can take in without getting fat. You can never be old to start - one study of 90-year-olds showed an average increase of 180 percent muscle strength after just six weeks of weight training.
4. Increase flexibility. Increasing range of motion at the joints can alleviate back pain and the discomfort of arthritis. It also reduces the risk of injury and releases muscle tension and soreness from exercising.
5. Eat smaller meals more frequently throughout the day. To combat the decline in metabolism associated with low lean body mass, make sure you eat no more than five cups of food at any one meal - the capacity a normal stomach can easily digest - and spread your meals throughout the day to provide energy when you need it. Studies show that those who eat less live longer.
6. Manage your stress. As we mentioned last week, the body's capacity to heal slows down as we become stressed. One of the key culprits is cortisol, a hormone that raises blood sugar levels. By cutting down on sugar and complex carbohydrates and eating small meals frequently, we can balance our blood sugar levels and lower the level of cortisol in the body. Mild, frequent exercise has also been shown to lower the level of stress chemicals in the body.
7. Detoxify your body. It used to be thought that fasting, the process of abstaining from food for 24 hours or longer, would boost the ability of the liver to clear itself of toxins that affect the skin and impair the immune system. However, studies now show that a high-protein, low carbohydrate diet high in unprocessed foods can be even more helpful in supporting the liver during detoxification. According to Eastern tradition, exercise cools the liver, making it easier for this organ to rid the body of toxins.
8. Strengthen your bones. The key factors that cause osteoporosis include lack of exercise; calcium and vitamin D deficiency; prolonged use of drugs, alcohol, caffeine, and high-phosphate soft drinks. And, of course, DON'T SMOKE.
9. Drink more water. Regular intake of water throughout the day assists in maintaining a youthful appearance of the skin. Pain in the body is often localized dehydration. As we age, our ability to detect thirst decreases. Keep a water bottle with you when you exercise and drink every 10 minutes, even when you don't FEEL thirsty.
10. Breathe! Deep breathing and mindful exercise like Tai Chi and yoga assist in clearing the lungs and reducing stress. Even slow-moving exercise such as Feldenkrais, which burns about 1 calorie per minute, has been shown to rest the mind more effectively than deep sleep.

Remember always get your doctor's permission to start any new exercise program and follow his/her recommendations. Listen to your body. If a movement causes you pain, stop and consult your physician.

Here are some recommended "entry-level" exercises that you can do at home:

Exercise 1: Standing in back of the chair with one hand on the back of the chair for balance, slowly bend your knees as if you were going to sit in an imaginary chair. At first, you should only squat a few inches before standing back up. Remember to put most of your weight into your heels and keep your

Spine tall, looking straight ahead. Stay with these little squats until you can do twelve without difficulty. Gradually work at going a little lower until you are sitting in your imaginary chair (bending knees no more than 90 degrees).

Exercise 2: The next exercise is wall push-ups. Stand facing a wall with your feet about two feet from the wall. Place your hands on the wall at shoulder height and shoulder distance apart from each other. Slowly bend your elbows so that your head moves toward the wall. If you are beginning, you may want to go only part way before you straighten your arms and return to the starting position. If you can do twelve wall push-ups in good form, you can gradually challenge yourself by moving your feet a little farther from the wall.

Exercise 3: You get to sit for the last exercise! Start with both feet resting flat on the floor. Next, raise one leg off the chair, hold for three seconds, and return to start. Repeat the same exercise on the other leg. To challenge yourself, you can straighten your leg at the top of the movement (lift on count one, straighten on count two, bend on count three and rest on count four). As with all the other exercises, you should be able to do twelve lifts on each leg before you increase the difficulty.

There are other exercises you should include as you progress, but these will give you a good start. It's important to perform these exercises every other day - always have one day of rest between the days you strength train. You should start to notice significant improvement in your strength levels in four to six weeks.

If you have the resources, get a Personal Trainer to assist you in developing and effective and safe program. That is money well invested… in your health, safety, and fitness.

There are risks associated with exercise. The following are some suggestions to reduce those risks, and increase benefits.

Remember the number one rule: If it hurts, don't do it. Modify or avoid those movements. If you have bad knees, avoid movements where you twist or change directions quickly. If your back is over forty, choose movements done with a neutral spine (not rounded, arched, or twisted). If you're taking a class or hiring a trainer, be sure your instructor is certified and experienced with your age group.

Look for a certified fitness leader.

If you do step aerobics, be sure the instructor (or video) uses music slow enough for you to put your foot

all the way down when you step off the platform. Staying on your toes because the music is too fast risks injury to your foot or leg.

Get the right shoes for your activity. Your feet, ankles, shins and knees are more vulnerable now. Protect them with shoes that cushion and stabilize your feet and absorb shock during the specific motions of your activity. Get walking shoes for walking, aerobics shoes for aerobics, and so on. Try on shoes in the afternoon, since your feet are biggest at that time. You don't have to "break in" athletic shoes any more--they should feel great right out of the box.

Drink enough water. DON'T wait to get thirsty… by that time, it's too late! To be sure you're drinking enough--1 1/2 to 2 quarts a day. Be sure to keep a water bottle with you and take a long drink every 10 minutes when you exercise and frequently throughout the day.

Start slow and steady. If you're just starting out, be patient with yourself. Start with light intensity, such as moderate walking or aqua aerobics, and build up your stamina before you push yourself harder. You don't have to exercise vigorously to start getting benefits.

Any amount of exercise yields tremendous health benefits compared to being sedentary. Exercise is a process. You have the rest of your life to perfect it.

Many clubs and community centers offer exercise programs for older adults. Exercise programs available for older adults include walking, aqua aerobics, low-impact aerobics, senior step classes, and toning/stretching programs. Some facilities are now offering more alternative programs including yoga, tai chi, and even belly dancing! Now is a great time to try something a little different -- you might find an entirely new activity that you enjoy!

Seniors can develop customized routines that fit within their abilities and interests. Cross-trainers ideally integrate aerobic exercises (such as swimming, jogging, or biking), anaerobic exercises (such as weight training), and flexibility exercises (such as yoga or tai chi) in the course of a day’s exercise.

The specific exercises and sports that you engage in should be determined by your interests, as well as restrictions due to safety concerns [avoid biking in a crowded city] or age-related disabilities [limit high-impact and stress-causing sports like tennis if you have painful joints].

Some of the most effective strength and fitness programs combine weight training with cardiovascular exercise. It doesn't matter if you're a world class athlete or the average guy or gal. Weights and cardio are the premier formula for optimum fitness. Add healthy eating and proper rest and you've got the complete package.

Here is a sample cross-training program for all-around conditioning. It can help boost aerobic fitness, muscle strength, muscle endurance, and flexibility, and also assist in weight control by helping you burn a fair number of calories each day.

Note: This sample program requires a daily commitment of up to one hour total exercise time.

Brisk walking with hand weights
Stretching
Upper Body Weight Training

Jogging
Stretching
Lower Body Weight Training

Swimming
Yoga

Bicycling, rowing, or cross-country skiing
Stretching

Brisk Walking
Upper Body Weight Training or Circuit Weight Training

Jogging at a varied pace
Stretching

Day of Rest or
Walking comfortably
Yoga