Lucky Genes
If you’re one of the minor percentages of the population who can live to a 100 years + you could be considered lucky. Certain folks have struck the Genetic Lottery and it doesn’t matter what unhealthy habits they have. In fact, studies have shown that some of those individuals don’t even begin to develop the initial stages or some of the ‘nasties’ associated with the diseases of Modern Living and ageing until they’re in 80-90 age group bracket. These conditions include Hyperglycaemia (high blood sugar), Hypertension (high blood pressure), Atherosclerosis (clogged arteries), Cancer, etc.
Lifestyle & Diet
Of course there are other groups of individuals who seem to defy the effects of ageing due to their location and lifestyle choices, including, it appears, their diet. No surprises there then, we’ve known about this for some time. Indeed the emerging field of Nutrigenomics is beginning to inform us what foods have a positive or negative influence on Gene expression and ultimately disease and physical performance. We live in exciting times and a lot of orthodox nutritional thinking is being turned on its head. Read, The Pioppi Diet by Dr Aseem Malhotra and The Lore of Nutrition by Dr Timothy Noakes if you want an expose on how ‘Big Pharma’ and the Food Industry have poisoned the well of academia and created the Type 2 Diabetes and Obesity crisis that besets the Western World today. It will truly shock and disgust you. Bottom line? Diet is essential to longevity, I would advise you plug into the above mentioned book titles or hire a Nutrition Coach, preferably someone qualified through Dr John Berardi’s Precision Nutrition scheme. Get ‘Googling’ people.
Balance & Mobility
With quite a few of my clients being older. I intend to include Balance & Control drills into their schedules. The American College of Sports Medicine (ACSM) indicate that 1 in 4 Americans over 65 have falls that result in fractures. If your immobile in the ankles, knees or hips; your chances of preventing a fall are minimised as the ‘degrees of freedom’ within these joints may be so restricted that you may not to be able to regain your balance if you stumble and fall. Further, lack of muscle strength can also be a contributing factor to preventing a fall as your body pitches forward uncontrollably. Indeed-even with reasonable joint mobility- if you begin to stumble and there is no ‘give’ in the joints and a lack of muscle strength to decelerate and slow down, and correct, an unplanned movement, a serious fall could result. The type of balance exercises I use are fairly simple: standing on one leg, walking heel to toe on a straight line and shutting you eyes and trying to maintain balance. It’s a good idea to have a spotter for such drills; not only to build confidence but also to prevent falls. For mobility work…..take a look at my You Tube channel ( Peter Ross Pilates & Small Space Fitness) and fill your boots. Or sit on your arse and get stiff and immobile. Your choice amigo. Incidentally, lack of mobility may not always be caused by restricted movement in the joints because of arthritis, joint capsule restriction or lack of flexibility in the surrounding joint musculature. For example, if an individual struggles to squat down in a chair without having to collapse onto the cushion. It maybe that they simply haven’t the muscle strength to control the movement at it’s middle/end range so they have reduced range of movement. By the way if you think I’m just talking about the older generation you’re deluded. I regularly sees 30 year old dudes who are dead already and are just waiting for their bodies to catch up.
Dynapenia, Sarcopenia & Osteopenia
Dynapenia (degeneration of the nerves that supply the muscles), Sarcopenia (withering of the muscle mass) & Osteopenia are typical of populations that are considered frail and well advanced into the ageing process and displaying physical disability. Research suggests that this process can be reversed to a degree with physical activity. I encourage my clients to lift free weights to build muscle mass (hypertrophy) and engage the nerves supplying the muscles to maintain their function and reduce degeneration. I usually suggest the ‘big rocks’ type of movements such as the Deadlift, Squat, Bench & Overhead Press plus derivatives of the Turkish Get-Up with a Kettle-Bell. Building muscle mass is the priority. Also, I would suggest some more dynamic movements like the Kettlebell Swing or High Pull where there is emphasis on the Rate of Force Development. This is essential because it’s not just about being strong, it’s also about being able to engage the ‘anti-gravity’ muscles quickly to prevent a fall.
Sleep
Get some, seriously. People wonder why they can’t lose weight, gain or retain muscle mass and fall asleep at their desk. If you haven’t had some decent shut-eye between 10pm and 2 pm. Your reducing the positive effects of any exercise programme; as this is when we release Grow Hormone which is essential for muscle growth and maintenance .
And Once Again Folks-Lift Stuff
Lift heavy weights often. You don’t need to complicate it. If your stuck for time learn to do a Dead-Lift that will strengthen you bones and engage the majority of your muscles. It gives you the biggest bang for your buck of any exercise. I’ll discuss variations of training in future Blog-posts. Incidentally complete beginners can gain substantial benefit from one gym visit a week to start with.
Finally
You may well be happy being fat & unfit and falling asleep at your desk. Type 2 Diabetes may well be your thing. You might also find your GP a scintillating conversationalist and you can’t wait to engage in witty repartee with him or her every 3 weeks (if you can get an appointment). If not do something about it! Peace-out.