Slowing Down the Effects of Aging

Is it possible to slow down the painful effects of aging? The answer is YES! Let’s face it, we are all getting older. But there are many people out there who have successfully slowed down the effects of aging. These people prevent injury, illness, surgery, and dependence upon medications. Unfortunately, there is no guaranteed warranty on our bodies, but there are several key factors for increasing the mileage and its ease of operation.

Nutrition, sleep, balanced living and exercise are essential in keeping the body functioning optimally. Whatever method(s) chosen to slow the effects of aging should be done with diligence, energy and with a specific purpose in mind.

When it comes to keeping your body healthy, moving, and working well, you can be helped by applying the following principles no matter what method you use:

1. Exercise without increasing your joint or muscle pain during and after exercise. Soreness is ok, but pain in not normal.

2. Flexibility is the key maintaining your ability to move the way you want to.

3. Correct posture is vital in protecting your joints from injury and allowing you to safely move and exercise throughout the day.

4. Proper strengthening activities are another major key in preventing the effects of aging and allowing you to function at or above your chronological age.

5. Endurance building is just as important as strength building while we age.  

6. Balance activities are vital to the type of exercises that you choose. You need to build a “balancing” activity into your routine as you age.

Through proper planning and the advice of your physician and physical therapist, you can quickly and easily learn the simplest and safest ways to keep your body active and feeling young again!

EXERCISE:  It can delay the effects of aging!

The National Institutes of Health reports that people of all ages and physical conditions can benefit from exercise and physical activity. Staying physically active and exercising regularly can help prevent or delay many diseases and disabilities. Exercising improves the body in many ways, including bone strength, muscle and joint function, posture and reducing the risk of heart attack and/or stroke. Baby boomers are exercising at record numbers, but sports injuries from their workouts are sending them to doctor’s offices at a high rate. However, there is no reason to stop exercising or to be in pain.

Finding the right balance of exercise is important. As your body matures, recognize that you may need to adapt your activities. Recently, older adults have been involved in more exercise programs, but some are still reluctant to exercise.  The truth is that their health is hurt more by not exercising than by exercising. An inactive lifestyle causes older adults to decline in strength, flexibility, balance, endurance and posture.

Include exercises that involve strength, flexibility, endurance and balance.

Exercise for strength: Do strength training for all your major muscle groups at least twice a week. Don’t work the same muscle groups 2 days in a row. Go slowly and smoothly, taking care not to hold your breath while exercising. Do 2 sets of 8-15 repetitions.  If you can’t lift a weight 8 times in a row, then it’s too heavy.  If you can lift a weight more than 15 times, then it’s too light. Always increase your weight gradually.  

Flexibility: Stretching should be done after the muscles are warmed up.  Begin by walking or cycling for a few minutes. You should not experience any pain, only mild discomfort or pulling. Don’t bounce; try holding each stretch 20-30 seconds and repeat 3 times.

Endurance and Cardio: This type of exercise increases your heart rate and breathing for an extended period of time. It may include walking, jogging, swimming, elliptical and biking or other activities like mowing, raking leaves, etc. If just beginning, start with 5-10 minutes. Build up slowly to 30 minutes 4 to 5 times a week.  

Balance: Working on balance can improve your core strength. Improving your balance means reducing the risk of falls. This can include a wide scope of exercise due to different balance and skill levels. On one end of the spectrum, it may involve doing some of your strength training standing on a single leg or on foam, a rocker board, a large exercise ball or air-filled discs. 

At the other end, it may involve doing leg exercises while holding on to a chair or countertop with one hand, then progress to a fingertip, then not touching at all.  If necessary, have someone watch you to avoid falling.

Before beginning a program, do a screening or evaluation of muscle strength to determine safe exercise levels. A physical therapist can help.

Some general guidelines include:  

• Control blood pressure at less than 150/100-105.

• Strength training comes from repetition, one repetition being the maximum you can do and repeat once, calling 8 repetitions a set.

• Do 8-16 repetitions per exercise with short rest periods between sets. A circuit program using machines is safe and quick.

• Exercise without weights for the first week and concentrate on proper form and body alignment.

• Listen to your body and go at your own pace.  Generally, do strength training every other day for a particular muscle group.

Remember, in order to stay active in later life you must be active NOW. It is not so much age that matters but lack of use. Accept invitations for an after dinner walk. Your body will be the better for it and you may even find yourself trimmer with more bounce in your step.

We are here to help. Contact Friendship Heights Rehabilitation today with any questions or to get started on our Anti-Aging program.

Therese Rodda, P.T.

Friendship Heights Rehabilitation Center
5530 Wisconsin Avenue
Chevy Chase, MD 20815
301-656-6922
trodda@fhrehab.com

10801 Lockwood Drive, Suite 280
Silver Spring, MD 20901
301-576-6474

Links:
http://fhrehab.com/index.html - Friendship Heights Rehabilitation Center - Maryland Physical Therapy - Metro DC area
http://fhrehab.com/ptServices.html - Physical Therapy Programs
http://fhrehab.com/wellnessServices.html - Wellness Services

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