Living Longer, Living Stronger: Part 1
Old age is a great time to Sit back and Relax. You are much wiser, more comfortable in your own skin. Enjoying your life is a significant contributor to healthy aging. However, we humans tend to neglect things as long as it is not causing any harm to us. As a Physiotherapist, I have seen many of my Senior citizen patients who exercise only when their joints become so stiff that they are advised to undergo surgery. After Surgery, exercise becomes a routine for them and a part of their daily activity. It is very well said that ‘Prevention is better than cure’.
We know Bones undergo a lifelong process of remodeling – mature bone tissue is removed, and new bone tissue is formed. Bone remodeling is a highly regulated process that maintains a balance between bone resorption and formation, thus maintaining skeletal integrity. This balance changes with increasing age, resulting in loss of bone tissue. The aging bone has reduced mineral content and is prone to osteoporosis – a condition in which bones are less dense, more fragile, and prone to fractures.
And this all happens due to:
Sedentary lifestyle
Hormonal changes
Loss of calcium and other minerals in bone
Exercise plays an important role in maintaining a healthy lifestyle. Levels of most hormones decrease with aging, but some hormones remain at levels, typical of those in younger adults, and some even increase.
In this article, I would like to discuss staying fit and healthy at home even in this pandemic. The physical decline of older age may be due to a lack of physical activities and people over the age of 60 years can experience a range of health problems including :
Reduced muscle mass, strength, and physical endurance.
Reduced coordination and balance
Reduced joint flexibility and mobility
Reduced cardiovascular and respiratory function
Reduced bone strength
Increased blood pressure
Increased blood fat levels
Increased susceptibility to mood disorders such as anxiety and depression.
| Five myths about activity and aging: Myth 1: There’s no point in exercising. I’m going to get old anyway. Fact: Regular physical activity helps you look and feel younger and stay independent longer. It also lowers your risk for a variety of conditions, including Alzheimer’s and Dementia, Heart disease, diabetes, certain cancers, high blood pressure, and Obesity. And the mood benefits of exercise can be just as great at 70 or 80 as they were at 20 or 30. |
| Myth 2: Exercise puts me at risk of falling down. Fact: Regular exercise, by building strength and stamina, prevents loss of bone mass and improves balance, actually reducing your risk of falling. |
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| Myth 3: I’m too old to start exercising. Fact: You are never too old to get moving and improve your health! In fact, adults who become active later in life often show greater physical and mental improvements than their younger counterparts. Just begin with gentle activities and build up from there. |
| Myth 4: I can’t exercise because I’m disabled. Fact: Chair-bound people face special challenges but can lift light weights, stretch, and do chair aerobics, chair yoga, and chair Tai Chi to increase their range of motion, improve muscle tone and flexibility. |
| Myth 5: I’m too weak or have too many aches and pains. Fact: Getting moving can help you manage pain and improve your strength and self-confidence. Many older people find that regular activity not only helps stem the decline in strength and vitality that comes with age but actually improves it. The key is to start off gently. |
By Dr Kiran A Palande,
Cardiorespiratory Physiotherapist