While our brains track birth
dates, our muscle cells rely heavily on heart and muscle activity level to
track time. If older adults spend a lot of time being in active, their muscle
cells might conclude chronological age is 90. Muscles not activated with
regular aerobic and strength activity respond by losing mass and wither.
On the other hand, someone 75
who regularly runs and swims may trick his muscles into thinking they're much
younger than their biological age. Muscles constantly stimulated with vigorous
activity respond by regenerating, adapting and preparing for the next episode
of exercise. This further highlights the
importance of exercise at any age to help improve longevity and quality of
life.
Below are some strategies
identified by Susan Dawson-Cook, MS on how to turn back time.
The
VO2max Factor
Aging occurs because of a
variety of factors, some of which we have little control over. Maximal oxygen
consumption (VO2max), one of the measures of a person's aerobic fitness, peaks
at age 35 in women and 20 for men. Declines
in VO2max occur most rapidly in sedentary individuals. This explains why the
deconditioned often get breathless walking short distances or up a stair or
two.
Although some decline in
VO2max is inevitable, aerobic activity dramatically slows this process by
improving function and efficiency of muscle cells and keeps illnesses such as
diabetes, heart disease, cancer, osteoporosis and high blood pressure in check.
Antioxidant Boost
Regular exercise and eating
healthy are keys to preventing damage to the body's cells. Moderate intensity
cardiovascular exercise (brisk walking, easy jogging, bike riding, and
swimming) and a diet rich in antioxidants, such as fruits, vegetables, nuts and
spices, helps build the body's antioxidant defenses.
Mitochondria Power
Regular exercise improves the
function and efficiency of muscle cell mitochondria. The powerhouses of the
muscle cells, the mitochondria can increase energy output 400 times during
activity (compared with rest) and stimulate cell growth and replication.
Containing their own DNA, mitochondria increase in size and number under the
proper circumstances. The more exercise
you get, the more mitochondria you get, the stronger you become.
Interval Training
Interval training slows aging
by increasing oxygen demand and causing adaptation responses in muscles. Intensity can be raised by increasing speed,
incline or resistance. Increasing speed is most likely to cause injury and is
only recommended for well-conditioned individuals free from musculoskeletal
injuries. Intervals can be less traumatically done while swimming, cycling,
walking, stair climbing or elliptical training. During the "on"
intervals, participants do "high-intensity" exertion to raise the
heart rate followed by periods of active recovery to let the heart rate
subside. Do 2-3 sets of intervals per session.
Strength
training
Strength training has been shown to reduce markers of oxidative stress and increase antioxidant enzyme activity which leads to muscle deterioration. Adding a strength or resistance training protocol 2-3 times per week to a regular exercise program can prolong muscle degeneration and even improve muscle mass at any age.
Strength training has been shown to reduce markers of oxidative stress and increase antioxidant enzyme activity which leads to muscle deterioration. Adding a strength or resistance training protocol 2-3 times per week to a regular exercise program can prolong muscle degeneration and even improve muscle mass at any age.
Getting in shape today can be
the first step toward a longer and more fulfilling life. According to Dawson-Cook, an inactive older
adult can potentially decrease biological age by 10 or more years and gain back
12 years of independent living by embarking on an aerobic exercise program now. Need proof? There were two individuals in
their 80’s that competed in the IRONMAN World Championships this year in
Hawaii!
HERE’S TO
BEING FIT FOR LIFE!
Chris is a Certified Personal Trainer, USA
Triathlon Level 1 Coach, Group Exercise Instructor, exercise and endurance
enthusiast. He competes yearly in
numerous running races, marathons, ultra marathons, triathlons and other
endurance events.