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PHYSICAL ACTIVITY AND AGING
By Nikki Carrion, MA
Co-owner; Fit Xpress LLC
“Is there a fountain of youth in being physically active?”
Research supports the theory that many of the physiological changes associated with aging are a result of inactivity and/or a sedentary lifestyle. In fact, disuse accounts for 50% of the decline in functional capacity that was once thought to be simply a result of the normal aging process!
Physiological Changes |
The Activity Elixir* |
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| Decline in functional capacity
of .75% per year after age 30 |
Improved functional capacity! |
| Decline in work capacity of 30%
between the ages of 30 and 70. |
Improvement in capacity to work! |
| Decreased muscle mass and strength
of 25-30% between ages 30 and 50 |
Increased muscular strength! |
| Reduced levels of circulation. |
Improved circulation! |
| Increased blood pressure. |
Decreased blood pressure! |
| Increase in pulse rate. |
Decrease in pulse rate! |
| Deterioration of lung capacity. |
Increase in lung capacity and Respiratory function! |
| Loss of bone mass. |
Increased bone mass! |
| Reduced joint range-of-motion. |
Improved flexibility and better Range of motion! |
| Slower reaction time. |
Enhanced reaction time! |
| Issues with balance/coordination |
Improved balance and coordination! |
| Impaired blood flow to the brain. |
Increased blood flow to the brain! |
| Increased incidence of arthritis. |
Improved function of arthritic joints! |
| Lowered basal metabolic rate. |
Improved basal metabolic rate! |
| Weight gain. |
Weight maintenance or loss! |
| Decreased ability to fight off illness. |
Increased ability to fight illness! |
| Slower recovery from illnesses. |
Faster recovery from illnesses! |
| Increased incidence of depression |
Less depression; increase self esteem! |
| Increased risk of falling. |
Decreased risk of falling! |
| Postural changes. |
Postural improvements! |
| Impaired ability to maintain balance. |
Improved ability to balance! |
| DNA telomeres decrease in length with age. |
Telomeres decrease at a slower rate. |
*Note: Leukocyte telomeres found in white blood cells decrease/shorten as we age and are said to be a possible marker for biological age. Active individuals have been shown to exhibit the telomere average telomere length of someone 10 years younger than them.
*The activity elixir: Increase your activity level by walking, biking, swimming, using stairs, getting involved in a regular physical activity-type class and/or a regular personal exercise routine. Walking, if you are able, is one of the best exercises of all. There are also many other activities that improve your cardiovascular functioning, strength and flexibility such as tennis, dancing and golf (if you walk) just to name a few. Exercise classes led by a trained and certified instructor and/or working with a personal trainer is highly likely to reap many of the benefits listed above.
EXTEND YOUR HEALTHY YEARS...EXTEND YOUR LIFE! BE ACTIVE!
Sources:
Archives of International Medicine, 2008.
National Exercise trainer’s Association (NETA), 2004.
Center for Disease Control (CDC), 2004.
American Council on Exercise (ACE), 2004.
International Council on Active Aging (ICAA), 2005.
Nikki Carrion MA
Co-Owner; FitXpress LLC
Health Promotion Consulting Services
www.fitxpress.com/index.html
Phone: 319-404-4219
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