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

WWW.VOICEFORFITNESS.COMDEBRA@VOICEFORFITNESS.COM

515.290.6188

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