2018 sc bar convention...loss of independence(key issues are health, memory and getting around)...
TRANSCRIPT
2018 SC BAR CONVENTION
Senior Lawyers Division
Symposium
“Of Sound Mind and Body”
Saturday, January 20
NO MCLE CREDIT
“What’s Age Got To Do With It”
Lisa Tolbert
2018 SC BAR CONVENTION
Senior Lawyers Division
Symposium
Saturday, January 20
What’s Age Got To Do With
It? Perspective is Everything!
20% Percentage of the population that will be over 65 by 2030 (UN Population
Division) One hundred years ago this percentage was 5.4%
Aging Defined
“Aging is an intricate phenomenon characterized by a progressive decline in
physiological functions and an increase in mortality, which is often
accompanied by many pathological diseases” (Bouzid et al., 2015)
Successful aging: “Absence of disease and disability, high cognitive and
physical functioning; and active engagement with life.” (Brummel-Smith, 2007)
Why do we age?
*Wear and Tear Theories
*Genetic Theories
*Imbalance Theories
*’Dysindifferentiative’ Hypothesis of Aging
*Mitochondrial Free-Radical Hypothesis of Aging
Taylor and Johnson.
(2008). Physiology of
Exercise and
Healthy Aging.
Human Kinetics
What’s YOUR
attitude about
aging?
Biggest Aging Fears
Loss of Independence(key issues are health,
memory and getting around)
Moving into a nursing home
Loss of Family and friends
Giving up driving
Note: only 5% fear their own death
Accepting age
related change
Live in the present; view aging
as time of opportunity and
growth!
Traditional Thinking: age=decline
Seniors, Beginner, easy does it,
gentle
New Perspective: age=growth
Older adults, Vibrant, empowered,
capable
Factors that impact optimal aging
Aerobic exercise Resistance Exercise
Healthy Nutrition Adequate Sleep
Stress Management Limit alcohol intake
Preventative medicine Not smoking
Early treatment of disease and medical
conditions
Why should we exercise as we get older?
Increased Energy
Maintain independence
Protect heart
Manage illness or pain
Manage weight or lose weight
Enhance mobility
Mental health benefits
Improve Mood
Improve brain function, creativity, prevent
memory loss, multitasking, slow cognitive
decline and progression of Alzheimer’s Disease
Successful
Centenarians
Additional factors that contribute
to optimal aging
Social Network- associated with
general health, mental health and
vitality
Volunteering helps decrease stress
related diseases
Economic Prosperity vs deprivation
ACSM Exercise Components:
*Cardio--Aerobic Exercise--”Low
cardiorespiratory fitness is a sounder predictor
of death than risk factors such as hypertension,
smoking and diabetes.” Franklin Booth (2012)
(VO2 increase,Weight management)
*Muscular Strength--Resistance training
(sarcopenia, bone density)
*Muscular Endurance
(decreased fatigue, increased functionality)
*Flexibility
(improve joint ROM, balance)
*Body Composition
(fat to muscle ratio, increased metabolism)
Benefits of
cardio exercise
Cardiorespiratory exercise helps
reduce inflammation and
oxidative stress and growth of
new capillaries in skeletal
muscle.
Improves insulin sensitivity, helps
prevent diabetes, can reduce CAD
risk up to 50%, lower incidence of
colon cancer and breast cancer,
improve balance and prevent falls,
lower blood pressure, improve
cholesterol and improve triglyceride
levels
Cardio
guidelines
ACSM Physical activity
guidelines for Americans
At least 150 minutes of moderate
intensity aerobic exercise per week
OR 75 minutes of vigorous intensity
aerobic physical activity OR a
combination of both.
All major muscle groups
2 or more days a week
Combine cardio and strength
Benefits of
strength training
Resistance exercise reverses
aging in human skeletal muscle.
Losses being to occur at age 40
Increase fat free mass, bone
mineral density, glucose
metabolism, muscular strength and
endurance, lower incidence of
chronic disease, improved
psychological well being, increase
in resting metabolism
Strength
Training
ACSM recommendations for
senior strength training
Frequency 2-4 times per week
strength training (48 hour rest
between sessions)
Avoid lengthy training sessions-30
minutes average
Multi joint exercises recommended
Machines recommended over free
weights to begin
Additional
factors:
Important considerations when
performing strength training:
Frequency
Duration
Exercise selection
Sets
Intensity
Repetitions
progression
A word (or two)
about stress
Take a deep breath!
Chronic stress activates the HPA axis(hypothalamic-
pituitary-adrenocortical axis) which: decreases leptin,
increases cortisol, increase grehlin and increases
neuropeptide-Y; all are factors increasing brain
aging/dementia.
Stress/Cortisol Aging Connection
Fight Hormone (norepinephrine)
Flight/anxiety hormone (epinephrine)
Chronic Stress (cortisol adrenal cortex)
Cortisol Cascade:
Fatty acids released into bloodstream
Relocating fat deposits to deep abdomen
Enhances lipogenesis or new fat creating (pills
cannot combat this cascade)
Mind Body programs, relaxation, problem
solving, exercise=lessen stress, depression and
cognitive decline
31 % CVD is the #1 cause of death globally
What is CVD?
Large artery thickening and stiffness, diminished cardiovascular function due to
endothelial dysfunction; reduction/impairment of vasodilators, particularly nitric
oxide, development of atherosclerosis.
Relaxation Breathing Drill
Getting Started
Important
Considerations
First Things First
Consult a physician
Consider health concerns
Choose activities of interest
Commit to a schedule
Contemplate hiring a trainer for
assistance and support
Building your Plan
Incorporate the following:
*Balance Training
*Cardio training
*Strength and power training
*Flexibility training
Activities:
Walking
Group fitness classes
Water aerobics
Yoga, Pilates, Tai Chi
Helpful suggestions
Listen to your body
Start slowly and build steadily
Be mindful
Ask for help/support
Focus on Short term goals
Keep a log
When your routine changes:
Traveling? Fitness centers, walking, exercise
bands
Illness? Wait until you feel better to start again
and build up gradually
Injury? Talk to your doctor about safe exercises,
start slowly and build up gradually
Chair Squats Bridges Banded Core
Activation
Lunges Dead Bug Push ups/dips
Steps Planks Banded front/side raises
Band Lat Pulls Quadrupeds Banded Arm Curls
Band Fly Windshield Wipers Banded Triceps
Some Basics:
Centers for Disease Control www.cdc.gov/physicalactivity/downloads/growing_stronger.pdf
www.cdc.gov/physicalactivity/basics/older_adults/
What’s Age Got to Do
with It? NOTHING!
Your choices dictate
your wellness!
Thanks!
Contact:
Lisa K. Tolbert
Fitness Services Manager
McLeod Health and Fitness
Center
2437 Wilwood Drive
Florence, SC 29501
Sources
● Sara Kooperman [email protected] DC
Mania 2017 presentation on Exercise and Aging
● Len Kravitz, Ph.D.; The Modern Science of
Longevity
● Taylor & Johnson. (2008). Physiology of
Exercise and Healthy Aging, Human Kinetics
● Clarity Final Report (2007)
● Cammy Dennis, Fitness Director On Top of the
World and The Ranch Fitness Center and Spa;
“Embracing Wellness for Optimal Aging”. DC
Mania 2017
● Lopez-Otin, C. et al. (2016). Metabolic control of
longevity, Cell, 166, 803-821. International
Council on Active Aging
● www.helpguide.org/articles/healthy-
living/exercise-and-fitness-as-you-age
International Council on Active Aging
● A Review: Journal of Aging and Physical Activity,
17, 479-500
● ACSM.org Fitness for Anti-Aging/ Tiffany Esmat,
Ph.D.
● Melov,S. Et al. (2007) PloS ONE, 2 (5): e465
● Fabio Comana, MA.,MS.NASM CPT, CES &
PES; NSCA CSCS; ACSM-EP-C; ACE CPT &
HC;CISSN
“Eat, Drink, and Be Happy in Your Senior Years”
Jim & Pat McLaren
2018 SC BAR CONVENTION
Senior Lawyers Division
Symposium
Saturday, January 20
