when older behaves like a young person’s muscle; it improves in quality
and size if you give it the appropriate stimulus. We can reduce
core-morbidities such as vascular disease, diabetes, osteoarthritis,
and frailty and even prevent falls through physical training. Exercise
decreases depression, and slows the process of dementia if we also eat
properly.”The most up-to-date research confirms the value of exercise
later in life, even after decades of inactivity. Remarkably, the
sedentary can literally re-invent themselves at any point, even well
into their retirement, thanks to the responsive nature of muscle, and
the recuperative powers of the body.The message then is two-fold; firstly a lifetime of inactivity
is no barrier to fitness, and secondly, it truly is a case of use it or
lose it.
But on a positive note, if you lose it you can actually get it
back.
“Most people think becoming frail, losing muscle mass and gaining
weight is normal aging, but it’s not,” comments Dr. McDermott. “When
people weaken they become unstable and fearful, and are less willing to
climb stairs or function in a normal manner. The cycle spirals faster
and faster as more factors come into play. Declining quality of life is
not inevitable. Inactivity is the primary driver of muscle loss, not
aging. People have far more to fear by being inactive than they do
undertaking an exercise program.”
Interestingly, the greater the extent of a person’s
de-conditioning the faster they respond to exercise. A period of four
to six weeks is all that’s required to achieve strength improvement.
Dr.McDermott refers to the positive outcomes of studies
involving elderly individuals performing resistance training at 80 per
cent of their maximum capabilities:
“Their muscles respond exactly the same as a young person’s
does. Nerve innovations come back to the muscles that have been missing
for a long time. That results in the muscle getting better messaging
because more fibers are working at the same time. Resistance training
is a critical activity for the elderly. I really encourage seniors to
set aside their fears and begin working out. My goal is to keep people
mobile and combat co-morbidities.”
It’s an ambition shared by Dr. Dietrich Rothenbacher, an epidemiologist at the University of Heidelberg, in Heidelberg, Germany.
In a recently completed study, he reports that sedentary
individuals who begin exercising after age 40 are 55 per cent less
likely to be diagnosed with illness than those who fail to train their
body.
“People who maintain an active lifestyle throughout their life
have the lowest risk for cardiovascular disease,” comments
Dr.Rothenbacher, “however, there seems to be a risk reduction even for
people who start to be physically active in later life. So it is never
too late to adopt a more physically active lifestyle.”
The Declining Years are too often Synonymous with the Reclining Years
While the elderly are certain to benefit from exercise, a
cautionary approach must be taken whenever they begin a training
regime. Dr. McDermott recommends the following step-by-step program for
senior citizens intent on improving their strength and conditioning:
- Train in a group setting.
- Receive instruction from a qualified professional who acts as group leader.
- Hold frequent discussions about the impact of training sessions.
- Utilize objective forms of measurement such as heart-rate monitors.
- Allow for a period of adaptation.
- Strive for progression.
The ultimate goal is to acquire the strength and confidence to act independently of the group leader.
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