Being Old is no License to Chill, but to Thrill

By: Mujuthaba

Well, obviously you are not over sixty are you? It is so scarce as to see any of us get into the internet to search for information on getting fit through physical activity. Can you imagine anyone over 60 getting into the internet to search for this information? Don’t think so. So if you are reading this, pass the message and information to the senior citizen/s at home.

Do you know the much media attracted 100-year-old Arthur Winston from Los Angeles? Learn about his life a bit, you may be inspired. "I'm going to keep active. I can't afford to just sit down. I wouldn't do that. I don't drink and I don't smoke, so I feel alright," this was what he said upon his retirement after 72 years at work. Being old doesn’t mean its time to sit on a chair and listen to the oldies music waiting for your end to come; especially when you can live as a 30 year old at 80.

As we cross the 50 year mark, the body looses muscle mass at a pace of 0.4% per year. This is the main reason the normal population gets frail; muscle wasting follows muscle imbalances leading to challenges in holding the normal body posture. To prevent muscle wasting, the only thing that can be done is to stay active.

As we all get old, a number of chronic (long lasting) diseases prevail. Such as heart complications, diabetes, hypertension…etc. Exercise has been proven to decrease the risk of chronic diseases as we age. The latest ACSM (American College of Sports Medicine) physical activity guidelines require a minimum of 30 minutes of moderate intensity exercise for five days every week. This latest change also includes a 2-3 strength training session for both the elderly and normal population.

Aerobic type training is known to increase the cardiorespiratory (collective lung and heart function) fitness and cardiovascular (collective heart and blood vessel function) fitness. This type of training is long duration with a low intensity and lasts for a minimum of 20-30 minutes. As an old individual, this would be a requirement to keep the fitness of the lungs, heart and blood vessels on hand. Aerobic training is also essential to loose fat, which, as we age, starts accumulating in the muscle (intramuscular fat) in conjunction with visceral and subcutaneous fat. An aerobic training can be such activities as cleaning the house, running after your grandchildren or even going dancing. It doesn’t need to be a gym based activity.

Since muscle wasting is an issue in the elderly population, it is extremely important to incorporate strength training into your life as you age. Strength training doesn’t mean you will be bulking up on steroids waiting to be a Hulk look alike at 70. Strength training is essential to retain the muscle mass, that otherwise would be wasted as we age. This type of training also decreases intramuscular and subcutaneous fat, increasing muscle and bone mass. Increase in bone mass retains the bone strength, preventing it being subject to fractures or breaking easily. ACSM recommends a minimum of 10-15 repetitions of 10 strength training exercises per week for the elderly.

Maintaining muscle mass means retaining your posture with increased muscle tone and increased muscular strength, eventually preventing falls and ability to be active with healthy aging. It is also extremely important to be doing a strength training program while you are young, which would help you throughout the aging process (which may in time be absent).

If you are an elderly person, instead of sitting around, make a change and start being active. Changes in the body will be experienced at no time and you will start to feel young again. Time never runs out when you are into exercising and it’s never too late to start.