SUCCESSFUL AGING

Edna Levitt Personal Trainer at 72.

Successful Agers are referred to as people with better than average physiological and psychosocial characteristics in late life and healthy genes (Rowe and Kahn 1987). The current life expectancy in most developed countries is 80 years old.  By the year 2030 one quarter of the population in these developed countries will be over the age of 65.  This means that many are now entering into their 50’s and, according to the US General Surgeon, 1/3 – 1/2 of this population engages in no leisure time physical activity at all.  A powerful motivator for many in their 50’s has been vanity, looking and feeling good, but as the years advance vanity no longer is the primary fitness focus. Independence, defined as caring for oneself without assistance or aids, like walkers, scooters and canes, and remaining emotionally optimistic about life becomes the primary focus as we enter into our 70’s and 80’s.  Being and remaining physically active throughout one’s life is the key to successful aging.

COMMON MYTHS ABOUT PHYSICAL ACTIVITY AND AGING

Myth 1:  You have to be healthy to exercise.

Physical activity can improve quality of life and may be most effective for those suffering with chronic health conditions and disease.

Myth 2:  I’m too old to start exercising.

Physical activity can benefit individuals of all ages including those as old as 90 or 100 years of age.

Myth 3:  You need special clothing and equipment.

Safe and effective exercise can be performed while wearing comfortable street shoes and loose-fitting everyday clothing.  Inexpensive equipment such as elastic bands and small portable dumbbells can be used for effective strength training.  

Myth 4:  No pain, no gain.

It is now recognized that physical activity does not need to be strenuous or exhaustive to provide significant health benefits.

Myth 5:  I’m too busy to exercise.

Exercise can be easily built into daily activities such as shopping, gardening and household chores and done any time of the day.

Fauja Singh, 100-yr-old Briton, becomes the oldest marathon runner .

      EXERCISE COMPONENTS FOR OLDER ADULTS

Resistance Training: Using weights, resistance bands or body weight to perform exercises that help improve the function of the skeletal muscles.  The goal should be to target most muscles groups during a training session and to train 2-3 times a week.  Benefits include reversing sarcopenia - muscle weakness, improving bone health, postural stability, increased range of motion and flexibility, decrease body fat mass, and maintain metabolically active tissue in healthy older adults.

Cardiovascular Training:  Activities such as biking, swimming, walking or jogging can help improve the function of the heart, lungs and vascular system.  The goal should be to perform these activities most days of the week for a minimum of 60 minutes. They can be divided into 10-20 minute increments throughout the day.  A minimum level of aerobic capacity is necessary for older adults to continue independent daily functioning.

Balance and Coordination:  Good balance and coordination are essential to the successful performance of most activities of daily living as well as a number of recreational pursuits.  Adding activities that challenge balance and compound movements can reduce the number of falls which pose a serious health problem in North America.

Flexibility:  Declines 20 – 50% between ages 30-70 years of age. Loss of flexibility includes reduction in daily tasks, prone to injury to joint or muscle crossing the joint as well as likelihood of falls from loss of balance and stability.   The goal should be to stretch most major muscles 3-5 times a week.

Proper Warm Up and Cool Down:  Done before and after physical exertion to prevent lightheadedness, injuries and reduce fatigue.