Read this article and wow its so timely.
I realise that I am ageing and that I need to exercise more.
The following article just adds to my belief that exercising regularly will delay ageing. Read on.
Lifetime of
fitness: Fountain of youth for bone, joint health?
Date:August
27, 2014
Source:American Academy of Orthopaedic
Surgeons
Summary:
Being
physically active may significantly improve musculoskeletal and overall health,
and minimize or delay the effects of aging. "An increasing amount of
evidence demonstrates that we can modulate age-related decline in the
musculoskeletal system," said the lead study author. "A lot of the
deterioration we see with aging can be attributed to a more sedentary lifestyle
instead of aging itself."
Being
physically active may significantly improve musculoskeletal and overall health,
and minimize or delay the effects of aging, according to a review of the latest
research on senior athletes (ages 65 and up) appearing in the September issue
of the Journal of the American Academy of Orthopaedic Surgeons (JAAOS).
It long has been assumed that aging causes an
inevitable deterioration of the body and its ability to function, as well as
increased rates of related injuries such as sprains, strains and fractures;
diseases, such as obesity and diabetes; and osteoarthritis and other bone and
joint conditions. However, recent research on senior, elite athletes suggests
usage of comprehensive fitness and nutrition routines helps minimize bone and
joint health decline and maintain overall physical health.
"An increasing amount of evidence demonstrates
that we can modulate age-related decline in the musculoskeletal system,"
said lead study author and orthopaedic surgeon Bryan G. Vopat, MD. "A lot
of the deterioration we see with aging can be attributed to a more sedentary
lifestyle instead of aging itself."
The positive effects of physical activity on
maintaining bone density, muscle mass, ligament and tendon function, and
cartilage volume are keys to optimal physical function and health. In addition,
the literature recommends a combined physical activity regimen for all adults
encompassing resistance, endurance, flexibility and balance training, "as
safely allowable for a given person." Among the recommendations:
Resistance training. Prolonged, intense resistance
training can increase muscle strength, lean muscle and bone mass more
consistently than aerobic exercise alone. Moderately intense resistance
regimens also decrease fat mass. Sustained lower and upper body resistance
training bolsters bone density and reduces the risk of strains, sprains and
acute fractures.
Endurance training. Sustained and at least
moderately intensive aerobic training promotes heart health, increases oxygen
consumption, and has been linked to other musculoskeletal benefits, including
less accumulation of fat mass, maintenance of muscle strength and cartilage
volumes. A minimum of 150 to 300 minutes a week of endurance training, in 10 to
30 minute episodes, for elite senior athletes is recommended. Less vigorous
and/or short-duration aerobic regimens may provide limited benefit.
Flexibility and balance. Flexibility exercises are
strongly recommended for active older adults to maintain range of motion,
optimize performance and limit injury. Two days a week or more of flexibility
training -- sustained stretches and static/non-ballistic (non-resistant)
movements -- are recommended for senior athletes. Progressively difficult
postures (depending on tolerance and ability) are recommended for improving and
maintaining balance.
The study also recommends "proper"
nutrition for older, active adults to optimize performance. For senior
athletes, a daily protein intake of 1.0 to 1.5 g/kg is recommended, as well as
carbohydrate consumption of 6 to 8 g/kg (more than 8 g/kg in the days leading
up to an endurance event).
"Regimens must be individualized for older
adults according to their baseline level of conditioning and disability, and be
instituted gradually and safely, particularly for elderly and poorly
conditioned adults," said Dr. Vopat. According to study authors, to
improve fitness levels and minimize bone and joint health decline, when safely
allowable, patients should be encouraged to continually exceed the minimum
exercise recommendations.
Story
Source:
The above
story is based on materials provided by American
Academy of Orthopaedic Surgeons. Note: Materials may be
edited for content and length.
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