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Exercise benefits people of all ages

By SALLY ANDERSON
Published July 25, 2006

Though he was searching here in Florida, perhaps the reason Ponce de Leon never found his Fountain of Youth is that he was looking in the wrong place - outside himself.

We all possess that bit of magic that lets us feel fit and energetic. The key to unleashing it is motivation. Although we can't turn back the clock, we can add life to our years and years to our life by staying active.

Less than two decades ago, the thought of exercise improving the lives of frail or elderly people was unheard of. Now research has shown that, regardless of age, we all reap benefits from improving muscle tone, strengthening our legs and improving posture and balance through simple but regular exercise.

Generally, strength in humans reaches its peak in the early 20s and begins a gradual decline until, typically, about age 60. Then strength usually declines quite rapidly. But it doesn't have to.

The muscle tone you retain is mostly determined by how much you use your muscles. By ceasing any activity that involves muscle strengthening, you eventually will eliminate your muscle mass; you can lose 50 percent of muscle mass and strength by age 65. The scientific term for this age-related loss is sarcopenia.

Because muscles move the body, you need to nurture those muscles. Otherwise, you chance losing your valued independent living.

You can do many exercises at home, although to be sure you are performing the exercises safely and effectively, you should consult a personal trainer or a physical therapist.

To help maintain good posture, anyone older than 50 should begin to strengthen their "core" and postural muscles. The core muscles are those that support your trunk - the abdominal and back muscles.

The core is where you will find your center of gravity and it is where movement originates. A weakened core can result in poor posture, lower back pain and muscle injuries.

You could call the postural muscles your anti-aging muscles, because they are the "anti-gravity" muscles, helping to keep you upright.

An estimated one in three women at least 65 years old will suffer a fall during any given year, according to the American Academy of Orthopedic Surgeons.

But a study in New Zealand of women 80 and older showed a 40 percent reduction in falls after simple strength and balance training. Much of this depends on the muscle tone of the legs.

"Whereas the core is where our primary strength comes from, our legs are really the workhorses," explains Dr. Lisa Callahan, associate professor of clinical medicine at Weill Medical College of Cornell University.

"Leg strength, even more than arm strength, is really critical for day-to-day activities, as well as mobility."

Because poor balance and poor flexibility play a major role in contributing to falls and broken bones, your fitness plan should include exercises that challenge balance. For people with limited mobility, Sit and Be Fit, a workout series on public television and on tape, offers a "Balance and Fall Prevention Workout," which can be performed in a seated position.

The Silver Sneakers programs, in many gyms and fitness clubs for older exercisers, offer a similar workout.

When you strengthen your muscles, you also strengthen your tendons, ligaments and bones. Flexibility and cardiovascular exercises should also be included in an anti-aging workout program. If you are older than 50 and new to exercise, check with your physician before beginning any exercise program.

Wall squats

Strengthen legs and hips while keeping the spine in a neutral position.

As Gloria Weinberger of St. Petersburg demonstrates, start by standing with your back against a wall and your feet about 1 foot from the wall. Set your feet shoulder width apart and look straight ahead. Contract your abdominal muscles and slowly slide down the wall until your thighs are parallel to floor (in the beginning, you may not reach that level; that's okay). Try to keep your heels pressed down on the floor, and never allow your knees to extend over your toes.

Hold this position a few seconds, then slowly slide back up the wall to original position.

The Table Top

Use your arms and legs to strengthen the abdominals and back muscles.

On your hands and knees, with your head aligned with the spine, extend one arm to shoulder height and extend the opposite leg no higher than your hip, as shown by Gloria Weinberger of St. Petersburg. Contract the abdominals and tighten the gluteal muscles (these three muscles form your buttocks), keeping your back straight. Your body should be in a straight line from head to toe.

Hold for five to seven seconds, then repeat the exercise using the other arm and leg.

Balance challenge

You might want to begin by standing on one leg, using a support chair for balance. Progress to lifting a knee, hands on hips, then extend arms to the sides, then overhead, as Gloria Weinberger of St. Petersburg demonstrates.

An advanced version is the yoga posture, Mountain and Tree: Stand near a wall for support. Bend one leg, placing the foot on the inside of the opposite thigh, stretching arms overhead.

Sally Anderson is happy to hear from readers but cannot respond to individual queries. Write her in care of Seniority, St. Petersburg Times, P.O. Box 1121, St. Petersburg, FL 33731

[Last modified July 24, 2006, 21:10:10]