If you went to see your doctor for an annual physical and he told you he could prescribe something that could help you improve your cholesterol levels, blood sugar levels, strengthen your bones, and brighten your mood, you would almost certainly want to try it. What if your doctor also said this prescription would alleviate or eliminate some of the results of aging such as loss of balance, frailty, disability, and loss of independence? There actually is such a prescription — cardio-respiratory conditioning, strength/resistance training, and balance/stability exercises. Take this medicine, and you will be able to obtain, or maintain, the active, fun lifestyle you want to share with your family and friends. A brief description of these types of activities and their benefits follows.
Cardio-respiratory Conditioning
- Cardio-respiratory activities use large muscle groups, large amounts of oxygen, and are performed continuously.
- They include walking, cycling, swimming, and group exercise classes.
- Health benefits can be realized with as little as 10 minutes of cardio-respiratory activity three times per day; 3-5 days per week.
- Benefits of cardio-respiratory activity include decreased blood glucose and insulin levels, decreased resting heart rate, decreased risk of cardiovascular disease, and decreased risk of some cancers (colon, prostate, or breast).
Strength/Resistance Training
- People of all ages can make significant gains in strength by doing resistance training.
- This is the most effective way to slow and reverse the natural loss of muscle tissue, bone density and strength.
- It’s never too late to reap the benefits of strength/resistance training; statistics prove that just two months of training improves strength, power, mobility, and agility in folks in their 70’s and 80’s!
- Strength/resistance training includes a wide range of exercises performed with weights and resistance apparatus such as resistance bands and tubing. Even using your own body weight, such as doing squats and push-ups, has proven to be effective.
- Another significant benefit for older adults of strength/resistance training is a lower risk of osteoporosis, osteopenia, and bone fracture.
Balance/Stability Exercises
- As we age, our balance and stability decline.
- Balance/stability exercises can improve these functions, as well as decrease the risk of falls and injuries.
- In 2011, almost 23,000 U.S. adults over the age of 64 died of a fall.
- According to the American Association of Orthopedic Surgeons, almost 1 in 10 people who fracture a hip due to a fall die within one month.
- In addition to decreased risk of falls, balance/stability exercises can also increase range of motion, increase blood circulation, increase agility and improve posture.
- Balance/stability exercises can be as simple as balancing on one leg, walking heel to toe for 20 feet, or leg lifts performed while holding on to the back of a chair.
Before you start a vigorous exercise program be sure to ask your doctor if your are healthy enough for these activities. Keep in mind that your primary goal is to preserve your health and quality of life. These benefits are especially important for older adults to maintain and enhance quality of life. A combination of the three types of physical activities described in this article are a winning prescription for adding years to your life and life to your years!
For more information contact Certified Personal Trainers (Cooper Institute, Dallas) Julian McMurrey at 979.255.4423 and dist7461@hotmail.com or Alissa Schroeder at 979.324.6530 and lissaschroeder.4@gmail.com.
article courtesy of Fit for Life