Too OLD to Exercise?

 

Singapore, like most developed countries is facing an aging population. By 2030, all the baby boomers would have turned 65 and constitute 20% of the population. To keep a healthy mind and body, exercising should become a daily routine for the elderly. However, most of them tend to avoid exercising for fear of getting hurt or feeling uncomfortable.

Many aging adults are taking care of themselves so well that they do not have major illness such as diabetes, cancer and heart problems. A closer examination of them revealed a slow creeping fragility that threatens to rob their flesh and crack their bones. In no time they lose their independence and cannot care for themselves anymore.

The lost of muscle mass starts in the late 30s and increases at the rate of 1% per annum. By age 80, most of us have lost from 30-50% of the muscle. Women are more vulnerable since they start off life with one third less muscle mass than men, and tend to outlive their counterpart.

How can exercise help?

A group of inactive seniors were put to test on an exercise regime over a 3 months’ period reported startling improvements both physically and mentally. The participants did better in memory, attention and linguistic skills, had lower stress hormone levels and felt elated. They are also rewarded with weight loss as reflected in lowered Body Mass Index.

This S$1 million study took 3 years to complete was spearheaded by Dr Steven Graham of the Clinical Imaging Research Centre at the National University of Singapore's School of Medicine. He was doing the same experiment as carried out on rats where exercise did help their hippocampus (the region in the brain associated with memory) to grow larger and certain proteins to increase.

The clear winner amongst all participants were those involved in intense aerobic exercise, scoring in all aspects. 
 
As is quite impossible to grow muscle as we age, clearing the accumulated fats in aging muscle cells is a big bonus. Health benefits to add include:

+ Improving immunity – wards of pathogens and recovers faster from illness;

+ Improving cardiovascular health and lowering of blood pressure;

+ Improving digestion health by eliminating unwanted toxins;

+ Increasing the strength of the muscoskeletal system – firms up sagging muscles, reduces fracture bone risk and prevents osteoporosis;

+ Preventing early onset of chronic illnesses such as dementia, diabetes, arthritis, colon cancer;

+ Improving stamina and self-confidence;

+ Providing relief from unwanted stress and anxiety;

+ Improving social interaction which is beneficial to the psychological health.

3 types of exercises suitable for senior citizens:

* Flexibility exercises


Exercises such as yoga, tai chi and pilates engage the muscles to stretch and thus improve their flexibility and mobility. This provides relief to the elderly who are prone to muscle soreness and joint stiffness, resulting in injuries frequently.

As for those who are unable to move their body easily or have body balance problems, light stretching exercises carried out sitting on chair or bench is better than doing nothing.

* Aerobic exercises

Exercises like walking, dancing, swimming, climbing stairs and cycling are few simple aerobic exercises that can increase the blood circulation to facilitate higher intake of oxygen and nutrients into the body tissues.

Daily workout for about 30 minutes is adequate to keep the adrenalin moving and heart pumping well. As for those who cannot cope with this rigour, taking small breaks after every 10 minutes can bear some positive results too.

* Strength training exercises

Push-ups and weight-lifting are two strength training exercises that can help to improve muscular strength through repetitive movements. The number of repetitions and weights used can be increased gradually. Those with high blood pressure are advised to seek medical consultation first.

An experiment conducted showed a group of age 60-72 who used larger weights in subsequent trainings doubled their leg strength in 12 weeks and even tossed away their canes after 8 weeks of exercise. It is explained that high-intensity weight lifting causes microscopic tears in the muscle. This follows with muscle rebuilding protein, leading to stronger cells.

Our comments

+ If you have not been exercising for a long time, taking a medical examination and talking to a doctor is a prerequisite, who will run through your medical history to assess your suitability to start an exercise regime.

+ Proper warm up and cool down should be made compulsory to avoid injuries given the fragile body condition. Selecting the right kind of exercises is vital so that the interest can be sustained.

+ Keep to a healthy lifestyle and avoid gaining excessive weight.

+ Include in the diet protein for muscle development. Older women who consumed low amounts of protein lost muscle mass in just 8 weeks. A 60 kg person requires 60 grams of protein daily.

Do not be left behind and feeling despair…..

Debunk age-old myths that older people are: more unhealthy, physically weak, mentally slower and emotionally unstable!