Exercise: It's Never Tc

Jan Jacobs

Columnist

A

s we age, our ability to perform
certain physical and mental
tasks tends to decline. Still,
why do some individuals become frail as
they age, while others remain strong and
robust? Certainly, genetics and attitude
play a role.
However, many functional losses that
occur with aging are as much a result of a
sedentary lifestyle as of the aging process
itself. Engaging in regular activity contrib-
utes considerably towards a longer, more
productive life.
The good news is that it is never too
late to start. Aerobic capacity typically
decreases by about 1 percent per year.
However, this decline in one's ability to
perform work can be prevented or greatly
improved with exercise. In fact, older
individuals are highly trainable, capable

of even doubling their functional capacity
with exercise training.
Other changes often seen with age are
an increase in body fat, a decrease in
muscle strength and size and decreased
flexibility and bone density. Exercise has a
positive effect on all of these parameters.
Regular participation in strength train-
ing, flexibility (stretching) balance and
aerobic-type exercises can help signifi-
cantly in preventing the frailty that leads
to loss of mobility and independence.
Even those who already have chronic
health problems or physical limitations
can safely improve their fitness and well-
being.

Avoid Fear
Many older individuals fear that exercise
may cause pain or injury, especially those
who have arthritis or other chronic diseas-
es. However, strengthening exercises and
those that move joints through their full

range of motion improve joints and bones,
enabling them to function better and with
less pain and less risk of injury.
And, in fact, high-intensity weight train-
ing actually causes less of an increase
in systolic blood pressure than does
aerobic-type exercise. Research has also
shown that weight-bearing and weight-
lifting exercises are far better than anti-
osteoporosis drugs for increasing bone
density. Plus, you get the added benefit
of increased strength! Adequate muscle
strength enhances stability, reducing the
risk of falls.
Falls often occur in the elderly because,
when not exercised, muscle fibers shrink
and a few will actually die off. Since mus-
cle fibers are also attached to motor cells,
they also are affected. The result is a lack
of muscle control, along with the decrease
in strength.
Maintaining adequate strength also
allows older individuals to meet the

demands of activities of daily living, such
as getting in and out of a car, rising from a
couch or chair, climbing stairs and open-
ing jars.

Work With Weights
Without exercise, sarcopenia (or loss of
muscle mass) occurs at a rate of about 1/5
to 1/2 pound per year after age 25 to 30.
After age 50, that rate picks up to 1 to 1 1 /2
pounds per year! Usually, it is replaced
with fat.
Weight training is paramount in pre-
venting this scenario and optimizing
overall health. Decreased muscle mass
has been linked to a whole host of condi-
tions, including heart disease, diabetes,
atherosclerosis, decreased immunity, poor
posture, weaker bones and stiffer joints. A
relationship has even been shown between
muscle mass and the body's response to
stress.
People with higher amounts of lean

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November 27 • 2008