NEW INFO ON AGING COULD DRASTICALLY IMPROVE YOUR ELDER YEARS
by Karen Armitage, MD
District II Health Officer, Public Health Division, NM Department of Health
"Take it easy, Grandpa! You're getting up there in years." "Getting fatter and weaker is a result of the aging process." "If you are getting weaker, you need a walker." "Wrinkles are mostly a result of aging." "Eat less, stay thin and stay healthy." Heard any of these statements lately? Did you give the person who said it a piece of your mind? You should, because these myths deprive Americans like you of health, autonomy, and function during the "golden years", when we should be enjoying some of the best times of our lives.
"Take it easy" sounds kind and considerate, but it is really a prescription for losing function and capacity needed for robust living. The human body is a machine tuned and maintained by activity. No medicine, no surgery, no food, no mental exercise can keep bones and muscles strong and capable. The function of our bodies is maintained by training every day...doing physical things that put our bodies to the test and gently "push the envelope".
A total of thirty minutes of daily physical activity (brisk walking, gardening, housework) keep the machinery in shape, especially if you push yourself a little during these activities. How do you know when you are "pushing" hard enough? When you are a little out of breath and beginning to perspire, you are in the training zone. Just 12-24 minutes of this kind of vigorous activity 4 or more times a week will reduce your risk of heart disease, strengthen your heart and lungs, boost your immune system, and give you back the kind of energy you had as a youngster. It is prudent to see your doctor before you begin such a training program, and to stop training and seek your physician's help if you experience chest pain or dizziness.
Getting fatter and weaker as we age is accepted as inevitable in our culture, but in fact, it is not. The truth is that anyone of any age who is very inactive will lose strength and muscle mass-a two-year-old child in a body cast or an astronaut in a space station will both lose strength and muscle mass. Our muscles are the "hungry" part of us, burning most of the calories we use each day. Less muscle means fewer calories are burned, and calories not burned must be stored as fat. These facts apply to all of us at all ages. To stop the loss of muscle and bone mass and maintain what we have, we need regular physical activity every day throughout our lives.
If you are getting weaker, you need a strength-building program, not a walker. After illness or injury, folks of all ages may need appliances to get around while they are recovering. In mature adults, these temporary measures may become permanent without a simultaneous strength-training program, resulting in a downward spiraling loss of strength and function.
There are numerous studies in the exercise physiology literature showing that people in their eighth and ninth decade can greatly increase their muscle strength with training, and regain lost muscle mass and function. It is never too late to get and stay strong! A basic strength-training program can take less that 10 minutes two or three times a week and can be done at home without any special equipment. Doing a dozen push-ups (done on a wall or counter at first), leg lunges (stepping forward and bending both knees while holding on to a counter or chair) and abdominal crunches 2-3 times per week is a good way to begin strengthening most major muscle groups.
Wrinkles and skin changes we notice as we age are mostly signs of sun damage, not aging. There are changes in our skin as we age, but they are minor compared to the effects of sun exposure. We can prove this by comparing areas of our skin never exposed to the sun, like breasts or buttocks, to the backs of our hands. All our skin is the same age, but the skin on the back of our hands is also regularly exposed to the rays of the sun, and thus looks much "older". Blue-eyed people are the most susceptible, but all of us are prematurely "aged" by exposure to the sun. To reduce sun damage, wear a sun screen with at least SPF 15 every day year round, and wear a hat, sunglasses, and long sleeves for all outdoor activities.
"Eat less, stay thin and stay healthy" is out-of-date wisdom. All people who are inactive are at increased risk of heart disease, whether they are thin, normal weight, or overweight. The good news is that everyone who is physically fit has a much lower risk of heart disease, even if they are severely overweight. Dieting just to lose weight may result in inadequate intake of fruits, vegetables, whole grains, calcium and other nutrients and does not reduce the risk of heart disease.
As a first step, balance your diet. For most Americans this means eating more fruits, vegetables, calcium-rich foods and whole grains. Once you have balanced your diet, take a look at your intake of animal and other saturated fats, refined sugars, processed foods and alcohol. These empty calories fill us up (and out!), but lack the nutrients and fiber we need for optimal health as we age. Instead of weighing yourself, measure your waist in inches, the strength of your muscles, and how fast you can walk or run a mile. These measurements are much more useful than your weight for assessing your current health status and documenting your progress toward fitness.
Want a little help getting started on the changes recommended above? You can call or use the Internet to order a free book that is full of information, helpful hints, and tools to make positive changes in your health as you age:
"Exercise: A Guide from the Nation Institute on Aging and the National Aeronautics and Space Administration."
Publication No. NIH 98-4258
1-800-222-2225
http://www.nih.gov/nia
Karen Armitage, MD, is the District II Health Officer with the Public Health Division, New Mexico Department of Health. For more information, visit the New Mexico Department of Health.
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