The Magic Cure to Ageing

Longevity Exercise Physiology Drummoyne,Edgecliff,Marrickville,Bella Vista, Randwick, Lindfield and Balmain today discuss the important role exercise plays in an ageing population

We are all looking for that mystery product or activity that reverses the signs of ageing. We are constantly inundated with advertising for mystery products that claim to cure all your ailments and promise eternal youth. I am here to tell you that you need look no further, we already have the answer, exercise!

As we get older, we know we are prone to sarcopenia (loss of muscle mass,) decrease in bone mineral density and increase risk of developing dementia, osteoarthritis, heart disease, diabetes, and cancer. Regular physical activity work wonders for reducing our risk of developing and managing these conditions. So, its time to stop searching for that mystery magic cream that claims to cure all your aches and pains and hit the gym instead!

One of the main concerns we often see in our elderly clients is the fear of falling and balance. Muscle mass decreases approximately 3-8% per decade after the age of 30 and this rate of decline is even higher after the age of 60. We also see a steep increase in the decline of our bone mineral density, especially in post-menopausal women. This means our bones become more brittle and more susceptible to fractures. A decrease in muscle mass can also be accompanied by an increase in fat mass, which is associated with an increase risk of heart disease and type 2 diabetes. This gradual loss of strength and function combine with decrease in bone mineral density is a large contributor to disability, as sarcopenia leads to an increase risk in falls and resulting injury.

But it’s not all doom and gloom! Through exercise we can manage and even reverse some of these changes, reducing our risk of falls and injury and likelihood of developing cardiovascular disease and diabetes.

The Australian Physical Activity guidelines recommend at least 150minutes of moderate intensity aerobic exercise such as walking, swimming, or cycling and 2 strength sessions a week. A common misconception held by the elderly is that resistance training is too strenuous, and that just going for a walk is enough. The importance of strength training can not be overlooked as it is essential for building muscle mass, maintaining our bone mineral density and decreasing insulin resistance, which is protective against diabetes.  Individuals who have noticed a decline in their balance should also consider including some specific balance training in their exercise regime to reduce their risk of falls.

Poor aerobic capacity and conditions such a osteoarthritis where our joints feel incredibly sore and stiff can make it extremely difficult to perform normal activities of daily living such as walking to the shops or getting up an out of a chair. If you meet the Australian Physical Activity guidelines, you should notice an improvement in your overall strength, joint mobility and stiffness, flexibility, and cardiovascular fitness in as little as 4-6weeks! Regular exercise is also protective factor against dementia and can act as a form of social engagement, particularly for those who feel isolated.  This in turn often results in a significantly improved quality of life, by ensuring no matter what age you are you can still participate in the activities that you love and not feel limited by you health.

The most important thig to remember is that it’s never to late too start. We respond to exercise stimuli the same at any age, meaning we see similar increases in overall strength and fitness in all ages. However, here at Longevity we understand that starting an exercise program can sometimes seem daunting or even overwhelming. Our Exercise Physiologists prescribe exercise specific to your overall health and current physical activity levels, finding the right dose and modality for you.

You can contact  Longevity Personal Training and Exercise Physiology Edgecliff, Lindfield, Marrickville, Randwick, Drummoyne, Balmain, Bella Vista on 1300 964 002 to enquire today.

 

 

 

Written By Georgia

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