Reducing Disabilities in 60-somethings!

A recent study revealed that more people are entering their sixties with disabilities.

The study from UCLA looked at basic activities of daily living such as walking throughout the house, climbing stairs, mobility, and simple household tasks.  It appears that those in this age group are seeing an increase in disabilities related to these activities.

Besides the obvious advice to remain physically active to help reduce this occurrence, I would offer some specific recommendations:

Getting up from a chair or getting out of bed - practice bodyweight squats to keep your lower body both strong and flexible.  Hold onto something for support if necessary - assisted squats with a suspension trainer like the TRX will work.

The same goes for the typical loss of mobility that may occur with aging - Move it or Lose it!  Don't spend all your time sitting.

If you can't go anywhere to walk than walk up and down the stairs several times throughout the day.  Remember, exercise doesn't have to be 30 minutes of continuous activity to be effective, according to recent guidelines set forth by the American College of Sports Medicine and the American Heart Association.

Doing step up exercises with your own bodyweight or dumbbells will help maintain leg strength and balance - both are crucial to maintaining mobility and preventing falls.  Resistance (strength) training is also key to maintaining joint stability and bone health.

Most strength programs for those over 50 involve exercises in a seated or lying position.  There are a couple of problems with this:  One, these positions don't require you to develop coordination or balance in a standing position, which is where most activities of daily living occur.

Two, exercise done while seated places more stress on your back, according to spine studies done in the '70's.  Seated exercises in positions of poor posture places even more stress on the spine.  Since most people in this age group have had postural changes, I think you can see the risk  potential here.

The first step is to maintain an active lifestyle, including some form of resistance training.  For those who have already lost some mobility and strength, you would be advised to work with a professional who can guide you safely through some type of program.

Get moving!

Brian Morgan

Movement is Medicine:  the Healing Power of Movement

If you're not getting enough motion in your daily routine, your muscles and joints may become stiff, causing unnecessary pain or discomfort.

Besides being a great way to reduce stress, activity has been shown recently to be healthy for your joints.  In the Journal of Physiology (March 2008), a study determined that joint movement has been shown to increase the release of synovial fluid.

This fluid keeps the joint surfaces sliding with minimal friction, providing lubrication for the joints.  Kind of like how motor oil provides lubrication for your car's engine.

This study also showed an increase in one of the major components of this fluid, that occurred with movement.  Specifically, hyaluronic acid had a much greater turnover rate - 8-15 hours (with movement) vs. 17-30 hours in a static joint (lack of movement).

It was concluded that motion may increase the viscosity of synovial fluid to protect the joints during intensive use.  If you are someone doing intense exercise, doing simple movements in between your exercise sessions may keep your joints working properly.

On the other hand, if you are someone very sedentary, the lack of adequate motion may be harmful to your joints.  Muscles and joints that are seldom moved will become stiff over time - move it or lose it!

In the last 6 years, I have done a lot of mobility and dynamic flexibility training, and it has helped me reduce stress, move more efficiently, and allow me to exercise intensely.

Basically.......feel younger than my actual age of forty something.  

Actually, I feel pretty much the same as I did in my late twenties, only my movement is much more efficient.  Its helped me keep active after several injuries to my shoulders and strained muscles from playing lots of softball and lifting weights.

Doing simple movements that take your joints through their various patterns of motion is one way to work on joint health.  Training with Indian clubs is another.  Just adding some walking into your daily routine, will also help.

So if you want to feel better and more youthful,

Get moving!

Brian

Potent Combo for Osteoporosis and Fall Prevention:

In order to keep your bone mass as you age, you have to put adequate stress on your skeletal system, which means some type of resistance training.

Resistance (strength) training can build and maintain lean muscle tissue, as well as maintain your mobility as you age.  This also helps with fall prevention, especially if you build strength in a standing position.

Whole body vibration platforms have been shown to be a legitimate method for building or maintaining bone density in post-menopausal women.  In one study, two groups of women did conventional strength training or vibration training to determine the effects.

The group using vibration training increased their bone density 1.5% at the hip and maintained their bone mass at the spine in a 24 week period.  The conventional training group had no significant increase. 

Oftentimes, we see those 50 and older exercising on weight machines that have them sitting or lying down.  For fall prevention, this doesn't have as much carryover as exercises done in a standing position.  Exercises done in a standing position require multiple joints and muscles to work together, increasing coordination.

In my opinion, this also provides greater stress to the bones, which can help prevent osteoporosis or osteopenia.  Exercises on a whole body vibration platform can include single and double leg exercises to challenge balance and build coordination.  They create a hyper-gravity state, where the force of gravity going through your body is increased.

This is typically done in a static (still) position and then you can add in squats and stepup exercises on the ground to build dynamic strength.  This combination offers the best of both worlds.




A third component could include stepping exercise done on the X-iser.  This involves burst training which simulates sprinting, without the impact.  Besides putting positive stress on the bones, this type of exercise increases balance and naturally increases levels of growth hormone, which decreases with age.

Muscle power decreases with aging and needs to be trained.  How fast your muscles contract (react) can be the difference between falling and maintaining your balance.  You also need some specific exercises to keep the density in your upper back.

Obesity and Chronic Inflammation

A new study has linked obesity with chronic inflammation, as reported in the September issue of Cell Metabolism.

Chronic inflammation within fat tissue is now associated with the many ill health consequences that come with obesity, from diabetes to heart disease, according to Japanese researcher Yuichi Oike.

Oike's team has identified a fat-derived protein that is elevated in fat tissue of those who are over weight and have high insulin levels. When healthy mice were made to have greater levels of this protein in their fat, they developed inflammation and insulin resistance.

So while researchers may try to develop a drug to target this particular protein, it would be wise to adopt lifestyle changes such as exercise and healthy eating habits to reduce bodyfat.

My suggestions would include a resistance training program that targets the major muscle groups to increase lean muscle tissue and metabolism. A walking program on the days in between would also help burn extra calories.

If you have been sedentary for a while, start off with 15-30 minutes of walking. If short on time, do 15 minutes in one part of the day and then 15 minutes later on.

One study has shown that moderate walking of only 72 minutes per week increased fitness levels slightly. Obviously, doing more than this would have greater benefits and help in decreasing stress levels, which have also been shown to relate to your immune system.

If healthy, more intense exercise that includes sessions of 30 minutes or less, has been shown to burn fat. One of these types of exercise would include interval training on an X-iser.

This inflammation study was reported in Science Daily.

The Health Benefits of Tai Chi:

You've probably heard about how the slow, gentle movements of Tai Chi are good for your health, particularly Seniors looking to improve balance and prevent falls.

In addition to fall prevention, it can also boost your immune system and help deal with chronic pain. A recent article in the newspaper spoke of the many Chinese that start their mornings with exercising in local parks.

Many of these people practice Tai Chi while others prefer gymnastic movements and laughter to bring movement to their bodies and get their blood flowing. Movement has many benefits to your health, whether its walking, strength training, biking or a combination of these.

For a more detailed look at how Tai Chi can be beneficial to Seniors, click here.

100 Year Old Golfer Celebrates Birthday:

Golfing enthusiast Keith Schumacher celebrated his 100th birthday yesterday! An avid golfer, Schumacher played his first round in 1928 in Idaho. He plans on celebrating his birthday with a party after his round of golf.

Schumacher carried his bag for 18 holes, three times a week, until he was 90. Now he rides in a cart. He has been active all his life and regularly walks at least a mile a day.

If you think his longevity is due to his genetics, neither of his parents lived past the age of 56. He suffered the first of 3 heart attacks in '71, at which time his doctors told him he needed to give up smoking, and he did.

No doubt, his active lifestyle has contributed greatly to his long life. This should serve as an incentive for the rest of us to not just live longer, but to be active in your senior years in order to keep your mobility.

Here are a couple of articles that might help in fighting the aging process:

Chasing Life


Resistance Training Is The Fountain of Youth

Local Bike Enthusiast Dies at 90:

A few days ago, a local man who spent much of his retirement riding his bike and collecting aluminum cans, passed away. I passed this unique gentleman several times while out walking or riding my bike.

I've told you in the past of my love for water. After spending three years in the Southeast, where the ocean wasn't too far away, I now spend as much time as possible near the Mississippi River. Whether walking or bike riding, being near the water and seeing other people and wildlife appeals to me.

After coming back to the Midwest, I noticed this elderly man who could always (it seemed) be found on the pathway near this mighty river. He would stop and collect aluminum cans as he road one of his bikes. One was a three wheeler and I believe he had one or two others that he occasionally road.

He would always say hello whenever we passed, but I never actually talked to him. According to the local paper, he loved to meet people along the bike path and also wanted to stay active. His wife said that he feared ending up in a nursing home.

He would be out there on his bike as long as the temperatures and weather weren't too severe. This past Spring I didn't see him out there so I assumed he had died. But I saw him once or twice in the Summer time and knew he was still around.

No matter what, he would be wearing bib overalls. Apparently, he slowed down a little recently and passed away quickly. If you ask me, that's the way to do it - stay active in your retirement years, living a long life and avoiding a long stay in a nursing home or hospital.

Now I know that some people will do all the right things, such as exercising and eating right and still end up with some disease or poor health, but if you just leave it to chance, your odds of having poor health and disease are much greater.

If more people lived their retirement years like the "can man" and stayed active, our nursing homes wouldn't be as full as they are.... or will be with all the Baby Boomers approaching their retirement years.

Taking a proactive approach to health instead of a reactive one seems to make more sense doesn't it? Don't wait until something is wrong to try and fix it, try to prevent it in the first place. Try to get a little more movement into your daily life and see what happens.

For more information on physical activity and anti aging, click here.

Daily Exercise Can Reduce Death Rates in Men:

A recent article published in Science Daily looked at a study on how exercise effects the risk of death in black and white males. Researchers had the men complete a treadmill test and labeled them with different fitness levels.

They then followed these men for several years afterwards and compiled data on them. The researchers noted that it takes only a moderate level of exercise to gain these health benfits. A brisk walk of 30 minutes 5-6 days a week will increase your health.

They also noted that those who couldn't achieve 30 minutes in one session could break this up into separate sessions. The benefits would be the same. Those subjects that were found to be 'highly fit" had half the risk of death compared to those who were in the "low fit" category.

Building on some of my recent posts, you could say that it doesn't take that much physical activity to see increased health benefits. You could also say that doing exercise of greater intensity, such as strength training would yield even better results than doing moderate exercise.

Remember, in the article on resistance (strength) training that seniors were able to make changes in their cellular chemistry. They reversed the cellular decline that was attributed to aging. They also improved their strength levels 50% in six months time.

Trying to maintain strength levels are important in maintaining mobility as you age. Lean muscle tissue is important to your metabolism, as well as maintaining bone mass and joint integrity - trying to prevent injuries.

By combining both of these exercise types - walking and strength training, you stand a greater chance of avoiding diseases associated with obesity, such as heart disease and type 2 diabetes. Exercise truly is medicine.

For those who might have a difficult time exercising due to physical problems, the Power Plate may provide an alternative. Whole body vibration platforms can build bone mass and lean muscle tissue, while helping with balance issues. A pretty efficient way to fight the aging process.

For more information on the Power Plate, click here.

Resistance Training Can Reverse Aging Process:

A study involving seniors showed that exercise, specifically resistance training, can reverse the aging process. Researchers at McMasters University Medical Center in Ontario, looked at the effects of strength training on 25 older men and women, with an average age of 70.

These healthy seniors were able to rejuvenate muscle tissue and reverse cell aging, attributed to age. Researchers looked at mitochondria function. The mitochondria are referred to as "the powerhouse" of cells. A decline in mitochondria function was shown prior to starting this exercise program.

The strength training actually reversed this cell decline to levels similar to those of younger adults. The participants also improved their strength about 50 % in this twice a week, 6 month program. They had never done any formal weight training.

An interesting note, 4 months after the study ended, most of them were no longer exercising at a gym, but were doing resistance training at home with simple objects, including resistance bands. They were still as strong with the same amount of muscle mass.

Another study has shown that older adults with muscle atrophy are associated with functional impairment and physical disability. Sarcopenia - reduced skeletal muscle mass in older people - may be an important and potentially reversible cause of morbidity and mortality. Older women may be more susceptible to these ill effects. This study was reported in the Journal of American Geriatrics Society.

A third study found that physical activity and leg strength were important predictors of mobility decline in older persons. Meaning, for best prevention results, you need to be physically active and do strength training for the legs.

You've heard me say it before - "move it or lose it." Not only do you need adequate movement for prevention, but you need to do some resistance training to maintain lean muscle tissue.

The good news is that this can occur at home with basic exercises and little equipment. Stay tuned as I complete my home program that addresses both mobility and strength concerns.

87 Year-old Wonder Woman:

An 87 year old great-grandmother competes in bodybuilding competitions! I just received a fitness magazine with a short article and an amazing story.

This senior citizen start doing strength training at the age of 72. Apparently, she went to the grocery store looking for some kitty litter.

When she had trouble getting the 50 pound bag home, she decided to do something about it. So she started strength training to feel younger. Well, apparently it worked!!

She has been featured on Oprah and The View and enjoys talking about the health benefits of exercise. I've said before how important strength training is for elevating your metabolism.

Being able to do everyday tasks without straining or risking injury, is also an important benefit of doing strength or resistance training. For women, maintaining bone mass is also very important.

The take home message? If you want to slow down the aging process, don't wait until your senior years to get started. Work on your health while in your 40's and 50's.

Brian Morgan, CSCS

89 year old Racewalker:

She forgot to get older. Recently there was an article in the paper about an 89 year old racewalker. She walks or does strength training on a daily basis. In her own words, "I forgot to get older."

This dynamic lady is a five time world champion racewalker, who believes that the key to staying fit is to never stop moving. Hmmm, sounds familiar. Keep moving in order to keep your mobility as you age.

She didn't take up racewalking until 70, setting several records since then. In 2005, she had a fall and broke bones in her leg and hip. After surgery to place metal plates for support, her doctor told her he didn't know if she would walk again.

Not too long afterwards she was back to racewalking. Obviously, she is a very determined woman. She grew up a dancer and has kept active ever since. In addition to racewalking she takes a weekly self-defense class.

So there you have it. The key to keeping your mobility as you age is to start moving when you are young and then.....

never stop!!

Most of us really can stay mobile for life if we just work at it. And why wouldn't you? At 89 this woman is still active and feels great!

Another thing the article noted, even though it wasn't discussed, was that she strength trains, also. Walking is great exercise, but strength training is also needed. I have no doubt that the strength training played a role in her fast recovery after breaking her leg.

So the take home message is to keep active all your life if you want to help slow down the aging process.

Most of us really can have mobility for life with a little work!

102 Year old Golfer Hits Hole-in-one!

This weekend I saw something on one of the news channels about a 102 year old woman who hit a hole-in-one. She used a driver on the 100 yard hole, but because of the slope of the green, couldn't see where her ball went. When they approached the green, her companions found it in the hole.

Amazing! Most people don't live that long and most who do, have lost their mobility by that time.

Just goes to show that most of you can keep your mobility as long as you want with a little work. While I'm sure she has lost a little strength and flexibility with age, but obviously not enough to keep her from golfing. Another example of someone older who can still function well because she kept moving.

Its a simple formula. If you want to keep your posture and mobility as you age, you have to work at it! That doesn't mean that you have to join a gym and spend hours and hours exercising. You just need to move your body regularly and work your muscles against some resistance, whether it be dumbbells, tubing, or the weight of your own body.

You need to keep your muscles strong to support your joints and keep your mobility, and you need to move your joints in different directions, to keep them from getting stiff.

Anti-aging 101.

For more articles on joint mobility, posture and anti-aging go to my website www.brianmorganfitness.com

Why Women Need Strength Training

A recent article in the paper talked about a couple of women who were pumping iron for their health. One of these women recently competed in a national weightlifting competition, in the 65-69 age group. The other, 59, also competed in this national event. The older of the two lost about 80 pounds after getting into an exercise program that included strength training.

Strength training is important as you age, both to keep your mobility and to keep bones strong. It is also important for keeping your metabolism elevated and losing weight. Whether using weights, tubing, or just the weight of your own body as resistance, strength or resistance training is necessary to help fight anti-aging.

This is important for both men and women. The American Academy of Orthopaedic Surgeons recommends strength training with weight-bearing and resistive exercise for all age groups. If you want to reduce your chances of falling or losing your mobility as you get older, you need proper strength. You definitely need to work on your mobility and flexibility to keep your muscles and joints from getting stiff.

Strength training is also important in staying lean. Your muscles burn calories all day long and can keep your metabolism from slowing down too much as you age. You will lose some muscle tissue no matter what, but if nothing is done, you will lose more than necessary.

I remember seeing a report on aging a while back that featured a woman who was 101 years old. She exercised on a regular basis, including strength training. She was very mobile, independent, and energetic, still singing in her church choir. She led a busy life and appeared no older than 80. So is exercise and proper strength training a good way to fight the aging process? Maybe you should ask 92 year old fitness pioneer Jack LaLanne. The guy looks pretty healthy to me.

While the two women mentioned earlier were involved in weightlifting competitions, that isn't necessary. Working your muscles against some form of resistance that challenges them is what's important. That could be dumbbells or just your own bodyweight. It doesn't require expensive equipment.

Ideally, at least half of your training should occur in a standing position, because this is where movement occurs, on your feet. By standing you work on your balance at the same time you build strength. Only working on machines where you lie or sit down takes away the balance aspect, which is important to avoiding falls, no matter what your age

Strength training will make it easier to go up stairs, get up from a chair, or bend over and pick something up, things that give some seniors problems. Problems that can be avoided by most with just a little work on their part. Remember, the focus should be on prevention!