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Elderly Muscle Still Highly Adaptable
to both Resistance and Endurance Training
The Case for Exercise
Nutrition and the Elderly
Exercise helps Ageing Bones
Why Strength Training is a Must for Everyone

Elderly Muscle still Highly Adaptable to both Resistance and Endurance Training

While some elderly men unfortunately think it's way too late for them to start exercising, scientific studies continue to come out to prove the validity of fitness on elderly muscle. In a study published in a highly reputable journal, the Journal of Applied Physiology, they used advanced imaging techniques on a group of males and females, average age of 69.2 (+/- 0.6 year) on the quadriceps muscle. Looking at the effects of endurance training as well as resistance training over a 6 months period, they also took muscle samples a before and after training periods. In the endurance trained group, they showed positive changes in energetic pathways. These changes include better use of oxygen in the body and better delivery of energy.

The resistance trained group showed even larger positive changes in oxidative capacity and also was the only group to change the structural property of the muscle. This elderly muscle has now more mitochondria, which are the power house of every cell, as well as increasing the size of the muscle. Why would the elderly need bigger muscles? Several reasons. Better quality of life through increased strength, less risk of bone breakage (osteoporosis), better bodyfat control which all lead back to the same thing; better quality of life. If all you've been doing is aerobic/cardio exercise, that's excellent! But you may want to give resistance training a go. Some of the benefits are well worth it.

REFERENCE: J Appl Physiol. 2001 May;90(5):1663-70

The Case for Exercise

People who exercise regularly have more energy and are more alert than those who are sedentary. Exercise is extremely beneficial to the heart, muscles and immune system.

Benefits to the Heart and Arteries

The first key point in our case for exercise is that it benefits the heart by making it stronger, thus reducing the risk of coronary heart disease. Arteries benefit by becoming more elastic, expanding and letting more blood through. The risk of blood clots and clogged-up arteries (atherosclerosis) is also reduced.

High blood pressure is a major risk factor for heart disease, stroke and other serious illnesses. Blood pressure can be kept under control by exercise: better blood circulation means less swollen ankles (oedema) and cold at extremities (hands and feet).

When our heart and arteries (cardiovascular system) are working efficiently they are making oxygen and nutrients available to muscles, bone and brain cells where they have important jobs to do.

Muscle Strength and Bone Density

Secondly, exercise is vital to maintain muscle strength and bone density, which decline naturally as we age. Muscle strength is vital to perform daily activities such as getting out of the bath or a chair. With inactivity, muscle quickly wastes away; after only two weeks in bed recovering from, say, flu, we can lose 1 - 2 per cent of bone density and up to 20 per cent of our strength.

Muscle weakness round the major joints can lead to osteoarthritis, a painful condition affecting the cartilage and bone. Thinning bones - osteoporosis - is painful, disabling and a major cause of fractures in the wrist, hip and spine. Exercise stimulates the production of growth hormone which helps to maintain muscle and bone. Outdoor exercise tops up levels of vitamin D (from sunshine) which is also vital for bone health.

People who have a condition such as osteoarthritis can eliminate the pain this brings by building muscle strength around the affected joint. Exercise can prevent falls, a major threat to people in the oldest age groups. It helps to regulate our metabolism all the chemical and physical processes that enable us to function), controlling our weight and reducing the risk of late onset diabetes. Many diabetics can keep their condition under control with regular exercise and a good diet.

The Immune System

Our immune system benefits enormously from exercise, although exactly how is not fully understood. An efficient immune system doesn't just ward off colds and flu - it may even lower our risk of many cancers, including cancers of the colon, breast, uterus, ovaries, prostate gland, testes and lung (even in smokers).

Exercise helps to keep our brains healthy. Only four arteries supply blood to the brain so arterial health and avoiding blood clots is vital to prevent strokes and vascular dementia and even preserve our memories and understanding. Exercise improves our mood by releasing endorphins from the brain. Stress, anxiety and some types of depression can be helped by exercise, which also improves the duration and quality of sleep. Exercise can also bring many social benefits, such as new friendships and fun, which in turn improve well-being.

The Dangers of Staying Sedentary

Immobility is highly dangerous as we get older. As well as all the risks listed above, immobility can lead to incontinence, constipation, poor wound healing and risk of leg ulcers, deep vein thrombosis, pressure sores and oedema (ankle swelling).

A study revealed that over a quarter of men and a staggering four out of five women aged 70 - 75 could not walk a quarter of a mile on their own. A major problem is that we confuse lack of fitness for the signs of 'getting on' and adopt the wrong strategies. For example, when going upstairs gets to be uncomfortable, we take the lift or move to a bungalow, depriving ourselves of the benefits of that exercise.

Limiting the exercise we take is the first step on the slippery slope that leads to dependency and ill health. Twenty first century living does not help, of course - the car and the remote control, for example, limit our everyday exercise. We can't store the benefits of exercise, unfortunately. If you were sporty until your 40s, it won't help in your 70s (except that you may have a higher baseline to lose strength from).

Nutrition and the Elderly

Are the Seniors in Your Life Eating Well?

By Leanne Beattie, Health Writer , Nicole Nichols, Health Educator

Eating well is important at any age. But health issues and physical limitations sometimes make it difficult for seniors, the fastest-growing segment of the U.S. population, to get the nutrients they need for a balanced diet. Poor nutrition and malnutrition occur in 15 to 50 percent of the elderly population. But the symptoms of malnutrition (weight loss, disorientation, lightheadedness, lethargy and loss of appetite) can easily be mistaken for illness or disease. If you are a full- or part-time caretaker for an elderly parent or grandparent, there are plenty of steps you can take to help your loved ones maintain good nutrition as they age.

Whether it’s because of physical limitations or financial hardship, many seniors don’t eat as well as they should. Arthritis can make cooking difficult, while certain medications can reduce appetite, making meals unappealing. A 1990 survey by Ross Laboratories found that 30 percent of seniors skip at least one meal a day, while another study found that 16 percent of seniors consume fewer than 1000 calories a day, which is insufficient to maintain adequate nutrition. There are many reasons why a senior may skip a meal, from forgetfulness to financial burden, depression to dental problems, and loneliness to frailty.

Possible Causes of Poor NutritionThe best ways to find out why your loved one isn't eating well are to pay attention, look for clues and ask questions. Encourage him to talk openly and honestly, and reassure him that he is not a burden to you or anyone else. Some of the most common reasons for poor nutrition in the elderly include:

Decrease in sensitivity. The aging process itself is a barrier to good nutrition since it is common to for appetites to diminish as a person ages. A decline in the senses of smell and taste also affect a person’s ability to taste and enjoy food. If a meal isn’t appetizing, a senior is less likely to eat as much as he should.
Side effects of medication. Certain medications (whether over-the-counter or prescription) can reduce appetite, cause nausea, or make food taste differently. If a senior doesn't feel hungry due to medication side effects, she is less likely to eat even though her body does need food and calories.
Poor dental health. Seniors are more likely to suffer from dental problems. Ill-fitting dentures, jaw pain, mouth sores and missing teeth can make chewing painful. All of these factors make it increasingly difficult for the elderly to eat healthy foods.
Financial burden. Many seniors are on fixed or limited incomes. If he is worried about money, a senior may cut back on grocery expenses or buy cheaper and less-nutritious foods to stretch his budget. Lacking money to pay for adequate foods can result in a host of nutrition problems.
Lack of transportation. Shopping today is also more difficult with many food stores located in large shopping malls and on crowded streets. In order to go grocery shopping, a senior must drive to the store, navigate through heavy traffic and park far away from the door. Add snow and ice to the mix and you have a very treacherous situation for the elderly.
Physical difficulty. Seniors can become frail as they age, especially when dealing with debilitating conditions like fibromyalgia, arthritis, vertigo (dizziness) and disability. Physical pain and poor strength can make even simple tasks (opening a can, peeling fruit, and standing long enough to cook a meal) too challenging.
Forgetfulness. Dementia, Alzheimer's, and poor memory can hurt a senior's ability to eat a variety of foods on a regular schedule and remember what to buy at the store. One may keep eating the same foods over and over without realizing it, or skip meals entirely because she doesn't know the last time that she ate.
Depression. As people age, life can become more difficult. Their loved ones may be gone (or far away), their body may be failing them, even if their mind is sharp, and loneliness can take its toll. Feeling blue or depressed can decrease one's appetite, or make him feel apathetic about caring for his health. Depression is a manageable disease when treated correctly, but left untreated it can lead to many other nutrition and health problems.

If you are concerned about the diet of an elderly person in your life, here are some practical tips to ensure he or she is getting proper nutrition.

Offer nutritionally-dense foods. Since many seniors aren’t eating as much as they should, the food they do eat must be as nutritious as possible. Encourage whole, unprocessed foods that are high in calories and nutrients for their size. Some examples include: healthy fats (nut butters, nuts, seeds and olive oil), whole grains (brown rice, whole wheat bread, oats and whole grain cereals), fresh fruits and vegetables (canned and frozen are also good choices), and protein-rich beans, legumes and meat and dairy products. This will help ensure that they are getting all the vitamins and minerals needed to maintain proper health.

Enhance aromas and flavors. Appealing foods may help stimulate appetite, especially in someone whose senses of taste and smell aren't what they used to be. Seniors can intensify flavors with herbs, marinades, dressings and sauces. Switching between a variety of foods during one meal can also keep the meal interesting. Try combining textures, such as yogurt with granola, to make foods seem more appetizing.

Make eating a social event. Many seniors who live alone or suffer from depression may stop cooking meals, lose their appetites, and depend on convenience foods. If you are worried that your parent or grandparent isn’t eating properly, make meals a family occasion. Bring a hot meal over to her home or invite her to your house on a regular basis. She may become more interested in food when other people are around.

Encourage healthy snacking. Many seniors don’t like to eat large meals or don't feel hungry enough to eat three full meals a day. One solution is to encourage or plan for several mini-meals throughout the day. If this is the case, make sure each mini-meal is nutritionally-dense with plenty of fruits, vegetables and whole grains. Whole grains and fortified cereals are a good source of folate, zinc, calcium, Vitamin E and Vitamin B12, which are often lacking in a senior’s diet. Cut back on prepared meats, which are high in sodium and saturated fat.

Take care of dental problems. Maintaining proper oral health can enhance nutrition and appetite. Make sure dentures fit properly and problems like cavities and jaw pain are being properly managed. Insurance plans, including Medicare, cover certain dental procedures.

Consider government assistance. Home-delivered meals, adult daycare, nutrition education, door-to-door transportation, and financial assistance programs are available to people over the age of 60 who need help.

Take them to the store. If lack of transportation is an issue, take your loved on to the grocery yourself. You can also hire a helper or neighbor to do this if you aren't available. Another option is to order his groceries for him, either from local grocers that make home deliveries (for an additional fee) or from an online grocery website. Many seniors might not be savvy enough to order food from the internet, but you could schedule a regular order for them so that groceries will be delivered right to their doorsteps.

Give reminders. If poor memory is interfering with good nutrition, schedule meals at the same time each day and give visual and verbal reminders about when it's time to eat.

Maintain food storage. Keep extra food on-hand in case of an emergency. Elderly people who live alone should keep some canned and non-perishable foods in the cupboard in case weather or health problems make it difficult to go shopping.

Use supplements carefully. While it’s tempting to take vitamin supplements to make up for nutritional shortfalls, be careful about toxicity. The elderly do not process Vitamin A as quickly as younger people do, making them susceptible to Vitamin A toxicity, for example. Certain vitamins can also interact with medications, so make sure you or your loved ones discuss the idea of supplements with their health care provider.

Exercise Helps Ageing Bones

Exercise helps maintain and, in some cases, improve bone mass in people aged 55 to 75, according to a new study that challenges the idea that fat-burning exercise harms bone health in this age group.

"Fat loss with exercise did not result in a loss of bone mass, a problem commonly seen when patients lose weight with diet alone," co-author and endocrinologist Dr Suzanne Jan de Beur, an assistant professor at Johns Hopkins University, said in a statement.

The study of 104 men and women found that six months of aerobic exercise using a bicycle, treadmill or stepper, combined with weightlifting, resulted in better overall fitness and fat loss without significant change in bone mineral density.

Harder Exercise Linked to Increased Bone Mass

In fact, the study volunteers who exercised the hardest and had the greatest increases in aerobic fitness, muscle strength and muscle tissue showed bone mass increases of one percent to two percent, the researchers found.

This is believed to be the first study to examine the impact of exercise independent of other factors, primarily diet, on bone mineral density and the risk of osteoporosis and fractures, the researchers said.

"Older people are very concerned about how best to reduce their body fat as a means of preventing other health problems, such as heart disease and diabetes. However, excess fat does have the benefit of maintaining bone mass," study lead investigator Kerry Stewart, professor of medicine and director of clinical exercise physiology and heart health programs at Johns Hopkins University School of Medicine and its Heart Institute, explained in a prepared statement.

Fat Loss without Exercise may Increase Fracture Risk

"But fat loss through diet alone can lead to loss of bone, worsening the body's natural bone loss due to ageing, a major risk factor for bone fractures," she said.

"Our results show that moderate-intensity exercise can increase fitness and reduce body fat, which are important for overall health, but gains in bone density were found only among those who achieved the greatest gains in fitness in six months," added de Beur, who specializes in bone health.

She recommends that older people either exercise at a higher level of intensity or for longer than six months to achieve a substantial increase in bone density.

The study appears in the June issue of the American Journal of Preventive Medicine.

Why Strength Training is a Must for Everyone

Strength Becomes More Important with Age
By Jen Mueller, Certified Personal Trainer

Think you’re too old to start a strength training program? Well think again! Strength training is just what older bodies, even very old or frail ones, need to fight the loss of muscle and bone mass and strength.

Does the idea of strength training seem like something reserved for youngsters lifting several tons of weight? Well, it shouldn’t! Everyone, no matter how young or old, should be doing some kind of regular strength training. This could be at the gym, or at home using very little equipment. Resistance bands and balls, small hand weights, water and even your own body weight can be used as resistance when designing a strength training program.

So what’s the point? If you’ve never participated in a strength training program, why start now? Here are some very important reasons strength training makes a difference in your quality of life:

Improves your ability to do everyday activities: The stronger your muscles, the easier it is to get groceries out of the car, get a package off of the top cabinet shelf, push the lawnmower…..the list goes on and on!
Improves your balance and stability: The stronger and more resilient your muscles, the more balance is sturdier. This will help keep you safe in your daily activities and decreases the risk of falls or accidents.
Builds muscle strength: Adults lose between five and seven pounds of muscle every decade after age 20. Strength training will help prevent this muscle loss, and rebuild what you may have lost.
Decreases your risk of osteoporosis: Inactivity and aging can lead to a decrease in bone density, leading to brittleness. Studies have shown that consistent strength training can increase bone density and prevent osteoporosis.
Reduces blood pressure: Strength training can be beneficial for the prevention and treatment of high blood pressure by strengthening the heart, allowing it to beat more efficiently.
Increases calorie burn: Strength training increases the body's metabolic rate, causing the body to burn more calories throughout the day. This aids significantly in long term weight loss.
Reduces low back pain: Research has shown that strength training can increase low back strength and alleviate low back pain.

Time spent on strength training can literally help you turn back the clock and feel younger each day. Here are some principles to remember when putting together a program:

Start by strength training 2 days/week, building up to 3 days/week for more of a challenge. Make sure you have at least one day of rest in between each session.
Start with 2-3 exercises each for lower body and upper body and 1-2 core exercises (abs, lower back). Examples of exercises can be found in the Fitness Resource Center.
Start with one set of each exercise (12-15 repetitions- slow and steady), using light hand weights, resistance bands or your own body weight. As you progress, you can work up to 2 and then 3 sets.
As you add additional sets, rest 30 seconds to a minute in between each one.
Never hold your breath during the exercises. Always exhale when exerting force (on the hard part of the movement).
Always warm up before and stretch before and after each session.
Pay attention to proper form and technique, as they are very important for injury prevention and producing results.
When selecting a weight, it should be heavy enough that you feel the muscle working and the difficulty increasing as you get to the 15th repetition. The weight should be light enough that you can do 15 repetitions without pain or breaking proper form.
Strength training should never be painful! If you experience pain, stop the exercise immediately.

If you’re in the 50+ age group, you have a lot to gain from regular strength training. Just remember to consult your doctor before starting any exercise program. It is one of the most important things you can do to ensure your independence for many years to come.