The Importance of Exercising after Age 50

Keep on Movin': Exercise After 50

According to the American College of Sports Medicine, by the year 2030 more than 70 million Americans will be 65 years of age or older, and those 85 years of age and older will be the fastest-growing age group.

Unfortunately, as more and more Americans live longer, less and less participate in the one activity that can help keep them healthy, active and productive.

While regular physical activity is important for people of all ages, it has been shown that the benefits of regular exercise are the most important to the people who tend to exercise the least: people over 50, and even more so, people over 60. In fact, it's estimated that more than 90% of retirees in the United States get virtually no meaningful exercise, and that more than 50% are totally sedentary.

There are several benefits of exercise, including:

* Increased stamina and energy
* Strong bones (and lower risk of osteoporosis)
* Improved muscle tone and strength
* Increased heart and lung efficiency
* Flexible joints, tendons and ligaments, which improve agility
* Improved digestive system
* Better balance (thus helping to prevent injuries, such as falls)
* Lower blood pressure
* Improved self-esteem
* Less tension and stress
* Improved memory and alertness.

In addition, regular exercise may prevent the onset of certain diseases and inhibit the effects of many chronic diseases of aging, including high blood pressure, diabetes, arthritis, and osteoporosis.

Given these compelling reasons to exercise regularly, why don't more people over 50 do it? The excuses range from feeling too old, to having a specific medical condition, to not having enough time, to feeling out of place. But the truth is that almost anyone of any age can participate in some type of physical activity, even including people with certain medical conditions.

Fortunately, beneficial results can be attained from as little as 30 minutes of exercise three to four times per week or 15-20 minutes of light physical activity (like housecleaning, gardening, slow walking) each day.

Also encouraging for the 50+ crowd is that many gyms, health clubs, swim clubs, walking clubs, YMCAs and senior centers are offering more exercise programs geared toward their age group.
Get a Checkup First

"Before starting any exercise program, anyone regardless of age should have a thorough physical and get the go-ahead from his physician," says Dr. Jacques Carter, MD, MPH, of Boston's Beth Israel/Deaconess Medical Center. He also notes that if you have a specific medical condition or conditions, your physician will want to make recommendations about what exercise program will be most suitable for you, set any necessary limitations on that program, and monitor your progress.
Do a Variety of Activities

Once you get the medical go-ahead, trainers and exercise physiologists suggest that you follow a three-pronged exercise program, including the following:
Aerobic Exercise

* Probably the most important part of a regular exercise program, aerobic exercise is anything that causes an increase in the overall activity of your cardiovascular system (heart and lungs) for a sustained period. Over time, aerobic activity conditions your body in general, and your heart and lungs in particular, to be able to perform a greater amount of work with less effort.
* Although even minimal increases in aerobic activity can be beneficial, your goal should be at least 20 (and preferably 30 or more) minutes of sustained aerobic activity three to five times per week.
* Factor in the following two elements: First, find an aerobic activity you enjoy, because if you don't like it, you won't stick with it. Second, try to find an aerobic activity that is low impact (that is, it won't take a toll on your joints), such as brisk walking, biking, swimming, and low-impact aerobics classes.

Strengthening Exercises

* In addition to toning your body and making all movement less strenuous and energy consuming, muscle strengthening and conditioning will help support your joints, thus preventing arthritic problems and reducing the chance of injuries caused by falls.
* Muscle strengthening can be accomplished by using either weight machines or free weights. You don't need to use much weight to see results, because studies show that excellent health benefits can be achieved (even for people in their 70s and 80s) through regular regimens of even very light weight-lifting (3-10 pounds).
* Muscle strengthening also has one "hidden" beneficial effect: While aerobic exercise burns calories while you exercise, weight training causes the body to burn calories 24 hours a day, even when you're at rest, because the body expends more energy to maintain muscle mass than to maintain fat mass − as much as 40 calories more per day per pound of muscle. And, while 40 calories per day may not seem like much, it does make a difference. Suppose you do serious weight lifting and add five pounds of muscle to your body. At that point, your body would automatically burn up to an additional 200 calories per day. Over a year, this is the equivalent of 72,800 calories, which equals a weight loss of 20 pounds per year!

Flexibility (Stretching) Exercises

* Stretching exercises serve a number of purposes, including maintaining full motion in your joints, keeping muscles from shortening and tightening, preventing or lessening the effects of arthritis, and preventing injuries by increasing agility and mobility.
* A physical trainer or exercise physiologist can help you design a good 10- to 15-minute stretching/flexibility regimen that you can do every day, as well as before and after your aerobic and/or strengthening exercises.

Other Tips

Experts recommend other tips to improve your exercise experience:

* Always wear loose, comfortable fitting clothing, and comfortable athletic shoes, when exercising. In cold weather, wear layers of clothing, and protect all parts of your body. In hot and humid weather, wear clothes that breath (cotton is best) and drink plenty of liquids before and during exercise.
* Warm up before you exercise (stretching exercises are excellent for this).
* Allow your body to cool down (for 5-10 minutes) after aerobic exercise by either walking (or, if in the pool, swimming) very slowly, followed by 5-10 minutes of stretching exercises.
* Don't exercise in extremely cold, hot or humid weather.
* Don't exercise with a full stomach (wait at least 90-120 minutes after eating before exercising).
* Don't exercise if you have an illness or injury.

Finally, if you experience any of the following symptoms during exercise, stop immediately and rest for 10-15 minutes, and if the symptoms don't subside, contact a doctor:

* Severe shortness of breath
* Coughing, wheezing or difficulty breathing
* Pain, pressure, discomfort or tightness in the chest, especially if it is extending into the neck, jaw, or left arm
* Dizziness, light-headedness or fainting
* Extreme perspiration
* Severe pain, cramps or muscle aches
* Nausea
* Extreme, prolonged exhaustion or fatigue after exercising

RESOURCES:

AARP
http://www.aarp.org/health/fitness

The American College of Sports Medicine
www.acsm.org
CANADIAN RESOURCES:

Canadian Society of Exercise Physiology
www.csep.ca

Healthy Canadians
http://www.healthycanadians.gc.ca
REFERENCES:

Fitness facts for older Americans. AgeNET, US Administration on Aging, Department of Health and Human Services website. Available at: http://www.agenet.com/fit_facts_elder_action.html.

Frankel JE, Bean JF, Frontera WR. Exercise in the elderly: research and clinical practice. Clin Geriatr Med. 01-MAY-2006; 22(2): 239-56; vii.

This content is reviewed regularly and is updated when new and relevant evidence is made available. This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with questions regarding a medical condition.

Copyright © 2008 EBSCO Publishing All rights reserved.

Edits to original content made by Balanced Vitality

What is Osteoarthritis?

Osteoarthritis (Degenerative Joint Disease)

Osteoarthritis is the breakdown of cartilage in the joints. This is followed by chronic inflammation of the joint lining. Healthy cartilage is a cushion between the bones in a joint. Osteoarthritis usually affects the hands, feet, spine, hips, and knees. People with osteoarthritis usually have joint pain and limited movement of the affected joint.
Causes

Osteoarthritis is associated with aging. The exact cause is unclear. As osteoarthritis develops, you experience loss of cartilage, bone spurs around the joint, and muscle weakness of the extremity.
Risk Factors

A risk factor is something that increases your chance of getting a disease or condition.

Risk factors include:

* Obesity
* Genetic factors
* Injury to the joint surface
* Occupations and physical activities that put stress on joints
* Neuromuscular disorders like diabetes.

Symptoms

Symptoms include:

* Mild to severe pain in a joint, especially after overuse or long periods of inactivity, such as sitting for a long time
* Creaking or grating sound in the joint
* Swelling, stiffness, limited movement of the joint, especially in the morning
* Weakness in muscles around the sore joint
* Deformity of the joint.

Diagnosis

The doctor will ask about your symptoms and medical history, and perform a physical exam.

Tests may include:

* X-rays of the affected joints
* Blood tests
* Arthrocentesis

Treatment

There is no treatment that stops cartilage loss or repairs cartilage that is damaged. The goal of treatment is to reduce joint pain and inflammation and to improve joint function.
Treatments may include:
Dietary Supplements

There is some evidence that glucosamine and chondroitin may relieve pain and/or decrease osteoarthritis progression. Talk with your doctor before taking any herbs and supplements.
Alternative Treatments

Some doctors report that acupuncture has been successful in reducing the pain of osteoarthritis, although the evidence is not consistent.

While more studies are needed, balneotherapy (hot water therapy), relaxation therapy, exercise, yoga, and tai chi may be helpful.
Mechanical Aids

Shoes with shock-absorbing soles can provide some relief while you are doing daily activities or exercising. Splints or braces help to properly align joints and distribute weight. Knee and wrist joints may benefit from elastic supports. A neck brace or corset may relieve back pain, and a firm mattress may help chronic back pain. Canes, crutches, walkers, and orthopedic shoes also can help those with advanced osteoarthritis in the lower body.
Weight Reduction

Losing weight can lessen the stress on joints affected by osteoarthritis. Losing five pounds can eliminate at least 15 pounds of stressful impact for each step taken. The more weight lost, the greater the benefit.
Exercise and Physical Therapy

Strengthening the muscles supporting an arthritic joint (particularly the knee, lower back, and neck) may decrease pain and absorb energy around the joint. Swimming and water aerobics are good because they don't put stress on the joint.
Assist Devices

If you are having difficulty getting around due to arthritis pain, your doctor might recommend that you install handrails and grips throughout your home. These are useful in the bathroom and shower. You may need elevated seats (including toilet seats) if you're having difficulty rising after sitting.
Heat and Ice

Applying heat (with hot water bottles, heating pads, hot paraffin) helps joints and muscles move more easily. It can also lessen pain. Using ice packs after activity can also help.
Prevention

To reduce your chance of getting osteoarthritis:

* Maintain a healthy weight.
* Do regular, gentle exercise, including walking, stretching, swimming, and yoga.
* Avoid repetitive motions and risky activities that may contribute to joint injury, especially after age 40.
* With advancing age, certain activities may have to be dropped or modified. But, you should continue to be active.

RESOURCES:

American College of Rheumatology
http://www.rheumatology.org/

The Arthritis Foundation
http://www.arthritis.org/

CANADIAN RESOURCES:
The Arthritis Society
http://www.arthritis.ca/

Seniors Canada On-line
http://www.seniors.gc.ca/
REFERENCES:

American College of Rheumatology Subcommittee on Osteoarthritis. Recommendations for the medical management of osteoarthritis of the hip and knee. 2000 update. Arthritis Rheum. 2000;43:1905-1915.

Arthritis. National Institute of Arthritis and Musculoskeletal and Skin Disorders website. Available at: http://www.niams.nih.gov/Health_Info/Osteoarthritis/default.asp. Published July 2002. Updated May 2006. Accessed June 9, 2008.

Jordan K, Arden N, Doherty M, et al. EULAR recommendations 2003: an evidence based approach to the management of knee osteoarthritis: report of a task force of the Standing Committee for International Clinical Studies Including Therapeutic Trials (ESCISIT). Ann Rheum Dis. 2003;62:1145-1155.

Osteoarthritis. EBSCO Publishing Health Library, Natural and Alternative Treatment website. Available at: http://healthlibra.... Accessed March 4, 2008.

van den Berg WB. Pathophysiology of osteoarthritis. Joint Bone Spine. 2000;67(6):555-6.

*2/7/2008 DynaMed's Systematic Literature Surveillance http://www.ebscohost.com/dynamed/what.php: Underwood M, Ashby D, Cross P, et al. Advice to use topical or oral ibuprofen for chronic knee pain in older people: randomised controlled trial and patient preference study. BMJ. 2008;336:138-142. Epub 2007 Dec 4.

This content is reviewed regularly and is updated when new and relevant evidence is made available. This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with questions regarding a medical condition.

Copyright © 2008 EBSCO Publishing All rights reserved.

Edits to original content made by Balanced Vitality

How to Keep Your Joints Healthy

The most common diagnosis in North America – more common than the common cold – is arthritis. This condition begins when old cartilage cells are cleared away faster than they are replaced with new ones. This deficit of new cells can be likened to spending just a little more money than you deposit each month. Sooner or later, your account will be empty. With arthritis, old cells are taken from a joint faster than new cells are added. Sooner or later, the joint becomes dry.

Healthy joints
Joint spaces are filled mostly with water. There are small, magnetic proteins embedded in collagen that constantly push each other apart. This suction creates a vacuum that is soon filled with water and nutrients. Every time you move the joint, some of this water is squeezed out along with waste from the joint cells. Between movements – when the joint is at rest – it once again draws in water and nutrients.

Sick joints
Many different things can interfere with the balance of cell life and death: trauma to the joints, toxins from infections and our environment, nutrient imbalances that create a deficit in the structure of joint cells, and stress that suppresses new joint cell formation. All of these influences can slow the production of new cartilage cells and hasten the death of existing cells.

When a person lacks sufficient nutrients to make complete, healthy cells, immature and imbalanced cells will be produced instead. These may function for a time; however, sooner or later they will shatter and splinter into fractions of protein in your joint capsule. These act like slivers of broken glass. As they slice through certain “guardian” cells (called mast cells) large amounts of histamine are released and inflammation sets in. You can often hear the grinding in your joints when they become inflamed.


Nutrient rescue
To make sure our joints remain healthy we all need the right nutrients in the right amounts and at the right times. These nutrients include joint-specific proteins such as glucosamine, chondroitin and hyaluronic acid, minerals including magnesium and potassium, and special fats that reside specifically in your joints. But there is another essential element to joint health: movement.

Movement is key
Remember, joints are made of living cells. Each cell must get nutrients in and waste out. But the cells have no blood supply. They have to get their nutrients by the gentle action of movement. Think of a sponge in a pail of water: If you want circulation in the sponge, you must squeeze and release it. If you want healthy joints you must move them to squeeze out the waste and draw in the nutrients. For good joint health you must move.
Your body was made to move. By moving more you’ll enjoy greater flexibility and less pain. So, keep moving every day for healthy joints.

Take Control of Your Health

* Stretch before exercise – make sure your joints are ready
* Use both “warm up” and “cool down” exercises to preserve joint health
* Exercise for at least 30 minutes most days of the week
* Drink pure water to moisten your joints
* Use sulfur-bearing nutrients for joint hydration: Glucosamine sulfate, Chondroitin sulfate, and MSM
* Use Essential fatty acids to stabilize the joint cells
* Use enzymes and plant substances to reduce inflammation

*These statements have not been evaluated by the FDA, and are not intended to diagnose, treat, cure, or prevent any disease.

This Week's Healthy Fun Facts!

Fact #1:

Sweet taste with a not so sweet effect.
Fructose, in animal models, has been shown to contribute to the development of non-alcoholic liver disease (NAFLD) by increasing intestinal permeability through an increase of small intestine bacterial overgrowth. In humans, a study has demonstrated that those with NAFLD consumed significantly more fructose than controls contributing to an increase in plasminogen activator inhibitor (PAI)-1 which has been linked to liver damage of various etiologies.

Xylitol is a natural sweetener that does not raise insulin or blood sugar levels and is a perfect sugar substitute for diabetics, dieters, and those wishing to avoid artificial sweeteners.

Source: Nonalcoholic fatty liver disease in humans is associated with increased plasma endotoxin and plasminogen activator inhibitor 1 concentrations and with fructose intake.

Fact #2:


We’re all about synergy here at DFH.
The combination of plant sterols and omega 3 fatty acids from fish had a greater triglyceride lowering effect than when either was used alone. DFH’s Foresterol contains 80% plant sterols. We also carry various fish oil products in order to meet the various needs of the clinician and patient.

Source: The lipid-lowering effects of phytosterols and (n-3) polyunsaturated fatty acids are synergistic and complementary in hyperlipidemic men and women.

Fact #3:

Next time I fall off the ladder while cleaning the gutters, I’ll simply laugh all the way to the emergency room.
A recent study demonstrated that subjects reported a more negative pain response when making a standard facial expression of pain as opposed to a neutral facial expression in spite of the fact the intensity of the pain stimulus did not change.

Source: Voluntary facial displays of pain increase suffering in response to nociceptive stimulation.

Fact #4:

Weren’t we told not to swim after eating?
We all know the benefits of using niacin for promoting healthy blood lipid levels. And we also recognize the positive effects of exercise on serum triglycerides. But what about using both together? It appears that aerobic exercise alone lowers the postprandial triglyceride response to a high-fat meal. And niacin alone lowers fasting but not postprandial triglycerides. But when combined niacin appears to influence the triglyceride-lowering effect of aerobic exercise. However, exercise also decreases postprandial insulin concentrations after niacin administration, which illustrates the potential metabolic benefits of exercise in persons taking niacin.

Source: Postprandial triglyceride responses to aerobic exercise and extended-release niacin.

Fact #5:

“Doggone it mom! Can’t I stay up? ‘The Revenge of the Mutant Teenage Killer Zombie Eggplants from Jupiter’ is on the midnight movie tonight.”
Poor quality and/or insufficient sleep has been associated with elevated blood pressure or pre-hyper tension in normally healthy adolescents.

Source: Sleep Quality and Elevated Blood Pressure in Adolescents.