the art and science of active aging
DESCRIPTION
For boomers, seniors, and the professionals that care and provide service for them. Identify benefits, protocol, specificity of programming for optimal active aging. Physical, emotional, cognitive benefits are described. Exercise prescription guidelines from American College of Sports Medicine and American Heart Association are delivered and then pulled into practical interpretations.TRANSCRIPT
The Art and (Exercise)
Scienceof Active Aging
Presented byDebra Atkinson, MS, CSCS, CCG
www.voiceforfitness.com
World’s BestAccountability Partner
Benefits of exercise are many…
maintain muscle massmaintain and slow bone losses
reducing blood pressure and blood cholesterol levelsmaintaining blood sugar levels
enhancing mood, prevent depressionimproving range of motion
enhancing strength and endurancepostural improvements
balance and reaction skillsreducing the incidence or frequency of pain
enhancing immunityand beyond…unique to each individual
“unique to each individual”
Benefits are unique… to the type and quality… of exercise performed
Your Brain….
Your Brain on Exercise
CROSS TRAIN YOUR BRAIN
Increased connectivity
P.A. and the brain• Aerobic exercise lowers ALZ
occurrence by 60%. (Medina 2008)
• Daily 20 minute walk reduced stroke and corresponding mental disability by 57%
• More efficient function, enhanced connectivity, promotion of new cell growth (Wolfe 2001)
• Learn something new: stimulate neural connections (Jensen2006)
Your Brain’s HealthNussbaum (2006)
• Physical activity
• Mental stimulation
• Diet• Spirituality• socialization
Small (2006)
• Physical activity
• Mental activity• Health diet• Stress
management
Four Pillars of Exercise
I. StrengthII. CardiorespiratoryIII. Flexibility/Mobility
IV. Balance
Your Aging Exercise Rxaccording to the ACSM and AHA (adults over 65)
• Moderately intense 20 minutes a day, 5 days a week
• Vigorously intense exercise 20 minutes a day, 3 days a week
• Balance-enhancing ex.
• 8-10 strength ex, 10-15 repetitions of each 2-3 times a week*
• Flexibility performed each active day 10 minutes, 10-30 seconds done 3-4 times
IF you can do more, you should.
IF you must do less, do something within your
limitations.
PROTEIN INTAKETo Maintain: 25% more than RDATo Gain Lean: 50% more than RDATiming: overall day, and just before and after exercise
Enhancing Balance
Balance Studies
• Dual tasking Genontol A Biol Sci Med Sci, 2010
• Postural control in Frail Clin Interv Aging,
2012
• Proprioception training J Strength Cond
Res, 2012
• Benefit outweighs balance alone
• Without strength training
• gait., static balance, and postural improvements
The PILL.
Getting Started
• PAR-Q• Health History• Activity History• Goals• Realistic goals• Posture• Body
mechanics
Your Brain’s RxINSTEAD OF:• Treadmill
walking or stationary bicycling
• Machine weights only
• Exercising alone
• Focus on an exercise
SUBSTITUTE:• Square Dancing,
Ballroom Dancing, choreography-rich classes
• Functional and new exercise patterns (rt/lft)
• Group exercise classes or trainer-led exercise
• Seek Distraction
Sample FormatsCardio and Strength • General warm up• Functional Warm-up• Cardiovascular Ex• Strength training• Flexibility-stretching• Cool down
(circulatory)
Cardiovascular Only• General warm up• Cardiovascular
exercise• Cardio cool down• Functional
movements– One legged reach– Walk the line– Dribble non-dom hand
• Core exercises• Flexibility-stretching
LikeabilityFactor
Stretch Chest, Hamstrings, Hip Flexors, Low
Back
StrengthUpper, mid, low back,
abdominals, extensors
Opposites Attract
Daily exercise to balance and
enhance daily function
Prioritize your Ex Rx SOLUTIONS
Multitask
Chronic Conditions & Ex
• Arthritis• Osteoporosis• Parkinson’s• Fibromyalgia• Multiple
Sclerosis• Knee, Hip, Foot,
Shoulder or other joint issues
• Back pain
• Pain-free exercise
• Condition first-planning
• Avoidance of aggravation before optimal Rx
• Moving more• Slow
progression, fewer flairs, lower frequency & intensity
THANK YOUDEBRA ATKINSON, MS, CSCS, CCG
515.290.6188
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