There are still millions of un-informed people who think the body “naturally” will lose most of its strength and deteriorate as it ages. Age does have its effect, but these effects are not as dire as was once thought. The application of some simple scientific knowledge can help you “stay” in the game well into old age. Here is a case in point:
Scientific Fact: Age Effect: Exercise recovery time does takes longer as you get older. Practically, this means you cannot do as many exercises in a given time period when you are older as compared to when you are younger. If you try, you will most likely just get too tired and quit exercising.
Jim is one of my patients who understood this when he cut his work hours back as he approached retirement age. He wants to keep up with his balanced exercise program. He still exercises with the same moderate intensity that he did 10 or more years ago, but he knows he needs more recovery time to keep his program going as he gets older. He knows he cannot do his program as fast as he once could. He is not exercising less, he is not exerting more effort in his program, but he is exercising “longer” to accommodate for increased recovery time.
Why do you exercise? I spend most of my time teaching patients exercises to improve the flexibility, strength and function of their joints. Many of our patients have discovered the amazing benefits of exercise from a broader perspective. Here are a few examples. (First names were changed to protect our patients’ privacy.)
Larry is 74 years old and exercises to maintain his strength so he can continue ranching in the hills above Milpitas.
Gail is 62 years old. She had a spinal cord injury in 1971 leaving her lower legs semi-paralyzed. She exercises so she is able to care for her 1 year old grand daughter, who is a perpetual motion machine!
Gloria is 84 years old and has been through extensive rehabilitation following two dog attacks. She exercises to maintain her strength so she can continue teaching master gardening courses, which she has been doing for decades. She shows no sign of slowing down.
Billy is 74 years old and exercises so he can continue his weekly hikes around the bay area. Many hikes are through the mountains and are a distance of more than ten miles.
Sadly, many people in their forties, fifties and sixties believe they must curtail their active hobbies or interests due to their age. I am on a mission to change that thinking and these are just a few examples of older people living an active, healthy life style.
Have you noticed that your trunk widens and you tend to “compress” as you get older? One loses a little height and it gets harder to stand up from a low chair. Experience tells me that this phenomenon becomes worse in people who spend a lot of time sitting. Back pain may be more of a problem and walking becomes more difficult. Legs get weaker and being active gets harder.
If one takes certain steps, this phenomenon can be mitigated. You can look and feel better. Your strength and function can be restored.
I recommend the following steps:
- Do not sit for more than 20 minutes without standing up and walking around a little.
- Never fall asleep sitting in a chair. (Sleeping in a recliner in the “back” position is okay.
- Be mindful of your erect posture. Push your chest up several times when engaging in walking activities.
- If you are over 50 years old, do a few spine strengthening exercises daily to maintain trunk muscle tone. If you are under 50 years old, do these exercises three days per week.
Have you noticed it is a little easier to button your tight pants after you have engaged in aerobic exercise? According to the charts, you burn in the neighborhood of 500 calories for every hour of jogging. Studies show one needs to burn about 2000 kilocalories to lose one pound of weight. So, this begs the question; why are your pants a little looser if you have only burned 500 calories, or the equivalent of 1/4th pound of weight, after an hour of aerobic exercise?
The answer may lie partially in what is called an “afterburn”, described on page 104 of the book “Thinner Next Year” by Chris Crowley. Studies show a person burns up to 200 additional kilocalories due to heightened metabolism for up to 24 hours after engaging in aerobic exercise. This occurs even if you are at rest. The “fit get fitter” applies. It is like a halo effect for exercisers.
I am currently reading a book titled “Thinner This Year,” by Chris Crowley and Jen Sacheck, PHD. It is a great book and of particular interest were these sentences on page 26:
“You lose muscle mass as you age(the medical term for this is sarcopenia) and unless you take certain steps it (your muscle mass) decays precipitously. The wiring goes off, the muscle cells decay, and a serious decline follows if you don’t do something about it. A sedentary lifestyle mixed with poor nutrition also contributes to the loss of the body’s signaling capacity, which is key to coordination, balance, and, curiously, strength itself. When your body falls apart, your cognition declines, depression sets in, and you are less able to live life fully. IT DOES NOT HAVE TO BE THAT WAY. PEOPLE WHO STAY ACTIVE AND EAT RATIONALLY OFFSET “NORMAL” SARCOPENIA TO A REMARKABLE EXTENT.”
These sentences pretty much sum up the message and challenge of our Fitness for Life Program.
I highly recommend this book; we are adding it to our recommended reading list
ROADBLOCKS TO GOOD EXERCISE INTENTIONS
Over the years I‘ve heard many reasons why people don’t begin or keep up with an exercise program. Here are some common reasons my patients give me for not exercising:
- “I’m too lazy, and I find exercise boring.”
- “I don’t like going to a gym.”
- “I don’t have time-I’m too busy.”
- “I’m too old.”
- “I travel too much.”
These are just a few of the many “roadblocks” to starting and maintaining an exercise program. People are well intentioned, but find overcoming these roadblocks to exercise a daunting task!
Do you relate to any of these roadblocks? If so, stay tuned! During the next few weeks I’ll be discussing ways to help overcome these common obstacles to exercise-maybe you’ll find that you, too, can overcome your own roadblocks to exercise!
Studies prove the health benefits of exercise, but because of all the differing exercise advice and options people are exposed to, they’re often confused as to what the best exercise is for a specific condition. The confusion is magnified by the fact that often those giving the advice may be suspect because they’re trying to “sell” something, such as equipment or a particular program.
Many patients tell me that having followed advice to do exercise such as stretching or walking to improve their health, problems with pain and weakness persist. If I ask them if strengthening is part of their exercise program, the answer is often “no.”
My message today is that engaging in a program of moderate strengthening exercises, carried out at least twice weekly, is an essential component for continued good health and pain free living. Moderate strengthening exercises give your body the power to resist strain and stress. Strengthening exercises improve your physical durability no matter what your age is. Strengthening the muscles around your spine is especially important with advancing age.
Strengthening exercise isn’t difficult or painful if done properly. It doesn’t require machines available in gyms. Learning proper strengthening exercises can be done at any age.
Sometimes strengthening exercises aren’t recommended for certain medical conditions. So, check with your physician before starting a strengthening exercise program.
One of the things I enjoy about my work is helping patients develop strategies and set goals to stay active as they get older. Everyday, in my work, I see the effects of inactivity on the human body. It is not a pretty picture!
Running is something so many people quit doing as they get older. With “doable” goals, and a strategy to accomplish those goals, people can keep running as they get older.
Since 2004 I’ve had a goal of running in at least one half marathon each year. Some years I do more, but that’s my base line goal. My target goal is to finish my run without experiencing excessive fatigue or soreness. To accomplish this goal I run 5 minutes slower each year to make allowances for my age. For example, in 2004 I ran the San Jose Half Marathon in 1 hour and 55 minutes. This year I ran the San Francisco Giants Half Marathon in 2 hours and 25 minutes. This year, I started out slow and remained slow for the entire run. I had fun and I felt great when I finished! This strategy works for me.
I was troubled by this years’ Giants Half Marathon statistics. There were very few runners in the older age groups. I was one of only 26 runners in my age group (60 to 64 years old.) That’s only about .5% of the total number of runners participating. The numbers were even lower for the older groups. In 2010 I participated in a run with only 3 runners in my age group!
My message today is “Don’t quit.” Sometimes developing a simple exercise strategy is all you need to stay active as you get older.
I wanted to share a few more thoughts on being “too tired to exercise.” Have you noticed that stress, work, fatigue, and other factors sometimes make you feel like you’re too tired to exercise? It’s like your mind is slightly numbed out and you can’t imagine exercising. You just don’t feel up to it. So what should you do? Perhaps you’ve been told to skip exercising for a day or two?
One option I’ve mentioned before is to start exercising even though you’ re mentally tired. Interestingly enough, most of the time when I start exercising I begin to feel a lot better. I feel more energized, stronger and more mentally alert. It’s like exercise gets rid of both the mental and physical fatigue. There’s a lot of truth to Nike’s slogan “Just Do it.”
Often I find that it’s my mind, and not my body that’s fatigued, and I find that the physical exercise actually revives my mind. It’s like the body and the mind are two different systems working independently of each other, but in truth are two systems dependent on each other.
So, if you find your mind is tired and sluggish, exercise your body, and both your mind and body will benefit!
Just a note to “always listen to your body” when exercising, and if you don’t begin to feel better after you start, just stop and rest up for a few days and try again.
Nearly every inactive person I know has, at one time or another, made a failed commitment to maintain an exercise program. Keeping an exercise program going is a real challenge.
A few years ago I came across this article in the Wall Street Journal titled “The Power of a Gentle Nudge.” It talks about studies that demonstrate how a small amount of social support—even just a few words of encouragement—can significantly help someone stick to an exercise program.
For example, people who received a call on a monthly basis encouraging them to stick to their exercise program, and that offered words of congratulations when exercises were completed, were a lot more successful at continuing their exercise program than those who had no such support.
Our clinic offers patients a monthly phone call reminding them to keep up with their exercise program, and offering words of congratulations when milestones are reached. A verbal exercise review is also offered to interested patients. Let me know if you are interested in receiving this exercise program reminder call.