Exercise to Stay Young at Any Age

Exercise to Stay Young at Any Age : Exercise to Stay Young at Any Age Cody Sipe, PhD, ES, RCEP www.btfit.com

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College Certificate in Personal Training and Group Exercise for Older Adults : College Certificate in Personal Training and Group Exercise for Older Adults Completely online 4 Courses: Exercise and Aging Exercise Prescription Special Populations Business Management Instructor guidance www.edfit.com

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Sarcopenia = age related decline in muscle mass : www.sarcopenia.com Starling et al. Am J Clin Nutr 1999 Appendicular muscle mass (kg) Age (y) Sarcopenia = age related decline in muscle mass

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Aging Physiology : Aging Physiology Brain/CNS Loss of neurons Slowed conduction speed Reduction in neurotransmitters, receptors and quality of response Hearing/Vestibular Mechanical impairments Loss of hair cells Loss of neurons Vision Contrast acuity Color differentiation Less light to retina Somatosensation Loss of mechanoreceptors Loss of cutaneous receptors Musculoskeletal Muscle atrophy (esp Type II) Loss of motor units Loss of muscle fibers Altered fiber direction Reduced contractile velocity Cartilage deterioration

Age-Related Diseases and Conditions : Age-Related Diseases and Conditions Cardiovascular Disease Diabetes Osteoporosis Obesity Hypertension Arthritis ALL ARE DISEASES OF LIFESTYLE

The aging process cannot be stopped! : The aging process cannot be stopped!

Aging : Aging Primary Aging: Organismal maturation, growth, decline and death Secondary Aging: Effects of lifestyle and environment on the aging of the organism

Slide 15 : Aging Accelerators Smoking Sedentary High stress High-fat diet Excess caloric consumption Emotional strife Chronic disease Aging Decelerators Exercise and Physical Activity Low-calorie diet High fruit and vegetable consumption Tobacco avoidance Supportive relationships

Slide 16 : Healthy Less-Healthy Frail

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ACSM Guidelines: Aerobic : ACSM Guidelines: Aerobic Accumulate 30 min of moderate-intensity aerobic exercise on most, preferably all, days of the week. For weight loss: 45-60 min (plus ST) 1-2 lbs per week is recommended

ACSM Guidelines: Muscle Health : ACSM Guidelines: Muscle Health Perform 1-3 sets of 10-15 repetitions two times per week for all major muscle groups

Have we oversold the benefits of late-life exercise? Keysor and Jette (2001) : Have we oversold the benefits of late-life exercise? Keysor and Jette (2001) Critical review of 31 studies Impairment – Strength, ROM, Aerobic capacity, body comp Function – Walking, chair rise, balance Disability – Physical, social, emotional, overall Results Impairment: Very Strong Function: Strong but inconsistent Disability: Weak and inconclusive

Latham, N.K., et al., Systematic review of progressive resistance strength training in older adults. J Gerontol A Biol Sci Med Sci, 2004. 59A(1): p. 48-61. : Latham, N.K., et al., Systematic review of progressive resistance strength training in older adults. J Gerontol A Biol Sci Med Sci, 2004. 59A(1): p. 48-61. Pooled data from 62 trials Randomized controlled trials PRT with subjects aged 60+ Large positive effect on muscular strength Small to moderate effect on functional ability Strength gains do not equate to similar functional gains No evidence of an effect was found for physical disability

Slide 22 : Diabetes Osteoporosis CVD HTN Cancer Parkinson’s MS Obesity Alzheimer’s

Slide 23 : Muscular Strength Flexibility/ROM Muscular Endurance Cardiorespiratory Endurance Muscular Power Speed Reaction Time Coordination

Slide 24 : Climbing Stairs Standing Walking Cooking Cleaning Carrying Lifting Driving Bathing

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What are the components of function? : What are the components of function? Muscular Strength Concentric Eccentric Isometric Speed (Contractile Velocity) Acceleration Deceleration Muscular Power Muscular Endurance Aerobic Power Flexibility Joint Range of Motion Coordination Motor Control Proprioception Somatosensation Vestibular control Vision Mobility Agility Balance Stability Gait

The Functional Continuum : The Functional Continuum Less Functional More Functional Isolation vs. Integration

Isolation : Isolation Train muscles individually Train to muscular failure How the muscle looks: size, shape, symmetry, definition Look Better

Integration : Integration Train muscles together Train to form-fault How the muscle systems work Move Better

Tips for Longevity Exercise : Tips for Longevity Exercise Multi-dimensional Movement Power and High-Velocity Training Balance and Fall Prevention Intervals Low/No-Impact Rest and Relax Regularly

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Falls... : Falls... Leading cause of injury deaths among older adults (CDC, 2002) Caused 31% of unintentional injury deaths in 1999 Are the most common cause of nonfatal injuries and hospital admissions for trauma (1.6 million treatments; 373,000 hospitalized)

Why do people fall? : Why do people fall? First indicator of an acute problem Indicate progression of a chronic disease Signal of “normal” age-related changes Multifactorial Geriatric Syndrome

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College Certificate in Personal Training and Group Exercise for Older Adults : College Certificate in Personal Training and Group Exercise for Older Adults www.edfit.com Sign up now for the next module!