2018 SC BAR CONVENTION
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1 2018 SC BAR CONVENTION Senior Lawyers Division Symposium Of Sound Mind and Body Saturday, January 20 NO MCLE CREDIT
2 2018 SC BAR CONVENTION Senior Lawyers Division Symposium Saturday, January 20 What s Age Got To Do With It Lisa Tolbert
3 What s Age Got To Do With It? Perspective is Everything!
4 20% Percentage of the population that will be over 65 by 2030 (UN Population Division) One hundred years ago this percentage was 5.4%
5 Aging Defined Aging is an intricate phenomenon characterized by a progressive decline in physiological functions and an increase in mortality, which is often accompanied by many pathological diseases (Bouzid et al., 2015) Successful aging: Absence of disease and disability, high cognitive and physical functioning; and active engagement with life. (Brummel-Smith, 2007)
6 Why do we age? *Wear and Tear Theories *Genetic Theories *Imbalance Theories * Dysindifferentiative Hypothesis of Aging *Mitochondrial Free-Radical Hypothesis of Aging Taylor and Johnson. (2008). Physiology of Exercise and Healthy Aging. Human Kinetics
7 What s YOUR attitude about aging?
8 Biggest Aging Fears Loss of Independence(key issues are health, memory and getting around) Loss of Family and friends Moving into a nursing home Giving up driving Note: only 5% fear their own death
9 Traditional Thinking: age=decline Accepting age related change Live in the present; view aging as time of opportunity and growth! Seniors, Beginner, easy does it, gentle New Perspective: age=growth Older adults, Vibrant, empowered, capable
10 Factors that impact optimal aging Aerobic exercise Healthy Nutrition Resistance Exercise Adequate Sleep Stress Management Limit alcohol intake Preventative medicine Not smoking Early treatment of disease and medical conditions
11 Why should we exercise as we get older? Increased Energy Maintain independence Protect heart Manage illness or pain Manage weight or lose weight Enhance mobility Mental health benefits Improve Mood Improve brain function, creativity, prevent memory loss, multitasking, slow cognitive decline and progression of Alzheimer s Disease
12 Successful Centenarians Additional factors that contribute to optimal aging Social Network- associated with general health, mental health and vitality Volunteering helps decrease stress related diseases Economic Prosperity vs deprivation
13 ACSM Exercise Components: *Cardio--Aerobic Exercise-- Low cardiorespiratory fitness is a sounder predictor of death than risk factors such as hypertension, smoking and diabetes. Franklin Booth (2012) (VO2 increase,weight management) *Muscular Strength--Resistance training (sarcopenia, bone density) *Muscular Endurance (decreased fatigue, increased functionality) *Flexibility (improve joint ROM, balance) *Body Composition (fat to muscle ratio, increased metabolism)
14 Benefits of cardio exercise Cardiorespiratory exercise helps reduce inflammation and oxidative stress and growth of new capillaries in skeletal muscle. Improves insulin sensitivity, helps prevent diabetes, can reduce CAD risk up to 50%, lower incidence of colon cancer and breast cancer, improve balance and prevent falls, lower blood pressure, improve cholesterol and improve triglyceride levels
15 Cardio guidelines ACSM Physical activity guidelines for Americans At least 150 minutes of moderate intensity aerobic exercise per week OR 75 minutes of vigorous intensity aerobic physical activity OR a combination of both. All major muscle groups 2 or more days a week Combine cardio and strength
16 Benefits of strength training Resistance exercise reverses aging in human skeletal muscle. Losses being to occur at age 40 Increase fat free mass, bone mineral density, glucose metabolism, muscular strength and endurance, lower incidence of chronic disease, improved psychological well being, increase in resting metabolism
17 Strength Training ACSM recommendations for senior strength training Frequency 2-4 times per week strength training (48 hour rest between sessions) Avoid lengthy training sessions-30 minutes average Multi joint exercises recommended Machines recommended over free weights to begin
18 Frequency Additional factors: Important considerations when performing strength training: Duration Exercise selection Sets Intensity Repetitions progression
19 A word (or two) about stress Take a deep breath! Chronic stress activates the HPA axis(hypothalamicpituitary-adrenocortical axis) which: decreases leptin, increases cortisol, increase grehlin and increases neuropeptide-y; all are factors increasing brain aging/dementia.
20 Stress/Cortisol Aging Connection Fight Hormone (norepinephrine) Cortisol Cascade: Fatty acids released into bloodstream Flight/anxiety hormone (epinephrine) Chronic Stress (cortisol adrenal cortex) Relocating fat deposits to deep abdomen Enhances lipogenesis or new fat creating (pills cannot combat this cascade) Mind Body programs, relaxation, problem solving, exercise=lessen stress, depression and cognitive decline
21 CVD is the #1 cause of death globally 31 %
22 What is CVD? Large artery thickening and stiffness, diminished cardiovascular function due to endothelial dysfunction; reduction/impairment of vasodilators, particularly nitric oxide, development of atherosclerosis.
23 Relaxation Breathing Drill
24 Getting Started
25 Important Considerations First Things First Consult a physician Consider health concerns Choose activities of interest Commit to a schedule Contemplate hiring a trainer for assistance and support
26 Building your Plan Incorporate the following: *Balance Training *Cardio training *Strength and power training *Flexibility training Activities: Walking Group fitness classes Water aerobics Yoga, Pilates, Tai Chi
27 Helpful suggestions Listen to your body Start slowly and build steadily Be mindful Ask for help/support Focus on Short term goals Keep a log When your routine changes: Traveling? Fitness centers, walking, exercise bands Illness? Wait until you feel better to start again and build up gradually Injury? Talk to your doctor about safe exercises, start slowly and build up gradually
28 Some Basics: Chair Squats Bridges Banded Core Activation Lunges Dead Bug Push ups/dips Steps Planks Banded front/side raises Band Lat Pulls Quadrupeds Banded Arm Curls Band Fly Windshield Wipers Banded Triceps
29 Centers for Disease Control
30 What s Age Got to Do with It? NOTHING! Your choices dictate your wellness!
31 Thanks! Contact: Lisa K. Tolbert Fitness Services Manager McLeod Health and Fitness Center 2437 Wilwood Drive Florence, SC
32 Sources Sara Kooperman DC Mania 2017 presentation on Exercise and Aging Len Kravitz, Ph.D.; The Modern Science of Longevity Taylor & Johnson. (2008). Physiology of Exercise and Healthy Aging, Human Kinetics Clarity Final Report (2007) Cammy Dennis, Fitness Director On Top of the World and The Ranch Fitness Center and Spa; Embracing Wellness for Optimal Aging. DC Mania 2017 Lopez-Otin, C. et al. (2016). Metabolic control of longevity, Cell, 166, International Council on Active Aging International Council on Active Aging A Review: Journal of Aging and Physical Activity, 17, ACSM.org Fitness for Anti-Aging/ Tiffany Esmat, Ph.D. Melov,S. Et al. (2007) PloS ONE, 2 (5): e465 Fabio Comana, MA.,MS.NASM CPT, CES & PES; NSCA CSCS; ACSM-EP-C; ACE CPT & HC;CISSN
33 2018 SC BAR CONVENTION Senior Lawyers Division Symposium Saturday, January 20 Eat, Drink, and Be Happy in Your Senior Years Jim & Pat McLaren
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CONTENT WHY SHOULD I USE RESISTANCE LOOP BANDS? Resistance Exercise... 1 Flexibility Exercise... 1 THE RESISTANCE LEVEL... 2
CONTENT WHY SHOULD I USE RESISTANCE LOOP BANDS?... 1 Resistance Exercise... 1 Flexibility Exercise... 1 THE RESISTANCE LEVEL... 2 5 Band Set... 2 FLOOR EXERCISES... 4 Hip Abduction in sidelying (good for