Exercise for Healthy Aging

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Sara McCarthy
6 years ago
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1 Wellness Seminar Exercise for Healthy Aging 1 Presented by: Dr. Maren S. Fragala, CSCS*D Carleigh Boone, BS Kyle Beyer, BS, CSCS

2 Am I healthy enough to exercise? Ask your doctor Simple forms to help you decide 2

3 Does exercise really do me any good? Exercise is the BEST medicine! Cardiovascular functioning Respiratory health Bone health And especially Muscle health 3

4 The evidence Muscular Adaptations to Strength Training Exercise in Seniors (MASTERS) 4 MASTERS Study Video

5 What we did All participants 65 Weight training sessions 2 days per week for 6 weeks Training sessions Full body workouts 6-8 exercises 3 sets per exercises (progressively increasing load) Strength, balance, and cognitive function improved! 5

6 Exercise 101 Perform workouts on 2-3 nonconsecutive days per week Include exercises in each workout that use different muscle groups (legs, chest, arms, back) Perform 3 sets per exercise with between 8-12 repetitions Start with light weights and slowly progress as the exercise becomes easy Workout with a partner to provide assistance and motivation Remember to breathe throughout each exercise Always perform a 5-10 min warm-up before each workout to increase blood flow and range of motion The length and intensity of your warm-up should not be enough to cause fatigue Examples: Brisk walk/jog Butt kicks Arm rotations High knees 6

7 Lower Body Exercises Squats Lunges/Split squats Calf raises Single-leg RDL 7

8 Upper Body Exercises Push-ups Upright row Biceps curls Shoulder press Triceps extensions Dips 8

9 Core Exercises Plank Seated reverse crunch Superman 9

10 Partner Exercises Medicine ball twists Straight leg raises Medicine ball sit-ups Make exercise fun! 10

11 Frequently Asked Questions 11

12 IS IT TOO LATE TO START EXERCISING? 12

13 Absolutely not! Resistance exercise-induced changes in aged skeletal muscle are associated with numerous health benefits resistance exercise not only promotes strength gains, but also reduces risk for diabetes and cardiovascular disease (Phillips, 2007) Beginning around age 30, men and women typically start to experience Decreases in muscle mass (sarcopenia), strength, mobility, and functional ability Inactivity increases effects Increased frailty, vulnerability, mortality 13

14 Healthy Bones As we age osteopenia, osteoporosis Weight training and weight-bearing exercise promotes healthy bone mineral density Consistency is key! regular exercise = strong bones 14

15 I M HAPPY WITH MY BODY WEIGHT. WHY SHOULD I EXERCISE? 15

health Body composition determines health status and risk

16 It s not just about the number on the scale! Body comp Muscles, bones, heart Healthy habits Optimal health Body composition determines health status and risk for many chronic diseases Keeping these tissues healthy is within our control HOW? 16

17 SHOULD I DO CARDIO OR WEIGHT TRAINING? 17

Exercise for Health Aerobic activity 30 min of mod-intensity aerobic activity on most days, OR 20 min of vig intensity aerobic activity on 3 days week, OR A combination of moderate and vigorous

18 Exercise for Health Aerobic activity 30 min of mod-intensity aerobic activity on most days, OR 20 min of vig intensity aerobic activity on 3 days week, OR A combination of moderate and vigorous intensity 3-5 days Examples Walking Tennis doubles Cycling Muscle strengthening activity Target major muscle groups on 2-3 nonconsecutive days per week Mod- to high-intensity (3 sets; repetitions) 18

Exercise for Health Flexibility Activity Static stretches targeting various muscle groups should be held for 30-60 seconds After exercise or on separate

19 Exercise for Health Flexibility Activity Static stretches targeting various muscle groups should be held for seconds After exercise or on separate occasion; 10 minutes per session Neuromotor Activity Improve balance, coordination, agility, gait, and proprioception No specific recommendations Examples: Tai chi Yoga 19

20 HOW CAN I EXERCISE WITHOUT GYM EQUIPMENT? 20

21 Use what you have! Body weight exercises Push-ups Body weight squats Planks Free gym membership? 21

22 I DON T HAVE ENOUGH TIME OR MOTIVATION TO EXERCISE. 22

23 Find a partner! Time flies Encourage each other Share successes Stay committed Friendly competition Exercise assistance 23

24 DOES MY DIET HAVE TO CHANGE AS I AGE? 24

25 Nutrients CARBOHYDRATES Body s first choice for energy Complex (fiber) whole grains, vegetables, beans FATS Provides energy at rest and during low-intensity activity Healthy fats avocado, nuts, seeds, fish PROTEIN Not a source of energy, BUT largely important for optimal muscle/tissue health Lean meats, poultry, fish, soy 25

26 Vitamins/Minerals Deficiencies may lead to cancer, accelerated aging (Ames, 2006) Vitamin D Calcium Magnesium Vitamin C Vitamin E Support healthy bones & muscles Protective antioxidants A well-balanced diet is typically all you need 26

27 MY FAMILY HISTORY DOESN T FAVOR LONGEVITY. CAN I DEFY THE TREND? 27

28 Preventative Actions Aging is unavoidable can we prevent sarcopenia? A healthy, active lifestyle can minimize the untoward effects of aging Regular exercise may delay the onset of/attenuate symptoms of sarcopenia A well-balanced diet will optimize bodily function 28

29 DID SOMEONE SAY FREE GYM MEMBERSHIP? 29

30 Wellness Research Center Cardio equipment, free weights, weight machines Free wellness screenings, fitness assessments, group exercise classes Core Boot Camp Yoga ED179 30

31 UNIVERSITY OF CENTRAL FLORIDA Institute for Exercise Physiology and Wellness 31

Exercise for Health Aging

Exercise for Health Aging General Training Guidelines Perform workouts two or three days per week Allow for at least one day of rest in between workouts Include exercises in each workout that use different