Aging is an inevitable part of life. In fact, by the year 2021, approximately 16% of our society will be above the age of 65. These trends will put an incredible strain on our society and our medical system. Even more staggering is the statistic that nearly half the population older than 65 years will have some degree of physical disability. As aging and a subsequent loss of strength occurs, it will have an enormous effect on the capacity of elderly individuals to lead viable and independent lives. This dependence is associated with increased mortality and leads to adverse outcomes such as hospitalization, nursing home placement and greater use of formal and informal home services.
One can expect certain changes, such as graying hair and wrinkled skin, to accompany aging. In fact, the cosmetic industry preys off our attempts to reverse some of these changes. The effects of aging are particularly noticeable in the musculo-skeletal system (the bones, muscles, joints, ligaments, tendons and cartilage). But many of the changes commonly attributed to the process of aging, are in fact, a result of physical inactivity or disuse.
The old adage "use it or lose it" appears to ring true. Muscle tissue, strength, bone density, cardio-vascular fitness, energy levels and functional performance appear to be preserved through exercise. There seems to be no magic pill or drug that holds as much promise for sustained health as a lifetime program of physical exercise and good nutrition! Many of these age-associated changes can be prevented, reduced in their severity or managed! Follow the following tips to ensure you stay "forever young":
Top 10 Exercise Strategies:
- Strength train 2x/week including 1 set of 8-12 reps of a variety of exercises
- CardioVascular exercise 3-5x/week for 20-60 minutes with activities using variable impact like walking, stair climbing or fitness classes
- Perform postural training exercises
- Perform balance training
- Incorporate stretching into your program
- Register for Mind-Body Relaxation programs like Tai Chai, Pilates, Yoga or Meditation
- Perform pelvic floor exercises like Kegels
- Participate in regular sexual activity with your partner
- Enroll in active social programs like running clinics, ballroom dancing or gardening courses
- Participate in programs that provide some brain training like choreography classes, hip hop, funk or take some personal growth and development courses
Top Ten Nutrition Strategies:
- Reduce intake of salt and sugar
- Avoid caffeine, alcohol, cigarettes and other drugs
- Avoid spicy foods if you suffer from gastrointestinal disturbances
- Avoid eating too fast or too late at night
- Drink 8++ glasses of water each day
- Consume 5 smaller meals each day
- Consume a balanced diet (20-25% fat, 60-65% CHO, 15% protein)
- Consider a multi-vitamin supplement as an insurance to good health
- Consider Hormonal Therapy under the supervision of your physician
- Wear sunscreen, sun glasses, and a sun hat and limit your exposure to sun during damaging hours
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