The effects of aging

withchaco

I just turned 30 recently, so maybe I'm a bit too young to think about this, but...

I've seen grandmas and grandpas who can put a lot of young people to shame in terms of fitness. I admire them, and hope to be like them when I'm in my 70's. But I also see old people who walk very slowly with canes, can't climb stairs, etc. How exactly does this happen, and how can I prevent that from happening to ME?

Any tips? Ideas? Other than eating good, sleeping/ resting good and exercising regularly, of course.

_VoV

Things like osteoarthritis, strength, and balance problems can kill mobility. This can happen to athletic, fit people, as well as those who are sedentary their entire lives. My husband is in his late 60's, and has been a serious runner, skier, hiker, etc. most of his life. But, he now has bad knees, which limits his ability to do the physical activities he used to enjoy. So, I see his relative inactivity is making things worse.

I think it's important to vary the sorts of exercise you do earlier in life--do some cardio without always pounding the joints, do strength training, do yoga or karate for balance and agility. Just treat your body like you want it to last, and it probably will.

Hyperspace

Having observed my parents, my in-laws, and other older people, I can say that strength training is extremely important.

Strong muscles help to fend off knee and other joint problems, for one thing. (working the quadriceps is great for the knees.)
Weight training strengthens the bones and helps fend off osteoporosis.
Strong muscles help prevent injury.
And, strong muscles allow you to move, period!

It's never too late to start, but the sooner you start, the better. I'm in my early fifties, and began weight training thirty years ago. I haven't always kept up with it, but I built a "base" early on that I've never lost. I am more agile and mobile than some people in their 30's, and I hope to stay that way.

Cardio is important, too, of course, but I think until recently the importance of strength training has been overlooked. Muscle mass naturally declines with age, but weight training can prevent and even reverse the process.

JipsyJudy

I'm 65, so I think I know a bit about this. Keep the weight off, make strength training and especially building core strength, a daily part of your life ... forever, and keep up the cardio as you age. Also, when things start to break down, do not opt for quick fixes. Unless you have stenosis causing nerve damage, you can heal most back problems with ice, stabilization training, physiotherapy, and exercise. I know this because I've done it (I have disk degeneration in seven places in my spine). You can also heal knees. I was told by four doctors that I "needed" a knee replacement. Having seen my father, uncle, and father-law go through knee replacements (which eventually dislodge from the bones that hold them) I refused to do that. The fifth doctor I saw agreed to try to work with me on salvaging my knee instead of replacing it. I had a lot of physiotherapy, wore a knee brace for a few years, and started riding a stationary bike every day (the smooth rotation when you pedal is the best exercise for the knees. Now I walk my dogs two hours a day, went on a week-long cross-country bike tour in Europe this past May, and can jog a half mile ... all on the "bad" knee that four doctors wanted to replace. If you get high cholesterol,modify your diet. If you get high blood pressure, cut out salt and do more cardio. If your blood sugar starts increasing, start limiting your carbs and your sugar and read a good book on diabetes and insulin resistance. If you will commit to fitness habits for life, your chances of becoming a fit and healthy old lady are increased by about 1000%!

shadshad

Thanks Jipsy......really cheered me up with your post......I was having back pain for the last 3 weeks and was depressed for not being able to my exercises....your post gives me hope

1953Judith

Never give up on being active.

Take care of your bones and muscles in addition to your heart and spirit.

Get rid of the extra weight -- low end of overweight to high end of normal -- so you aren't straining joints.

JipsyJudy

Thanks Jipsy......really cheered me up with your post......I was having back pain for the last 3 weeks and was depressed for not being able to my exercises....your post gives me hope

Shad, There is one web site I've found that does a pretty good job of explaining online how to stabilize/brace your back by using your abdominal muscles. It's here: http://www.backcarebootcamp.com/

tigersword

Strong muscles help to fend off knee and other joint problems, for one thing. (working the quadriceps is great for the knees.)

Actually working only the quadriceps would be terrible. Most joint problems are caused by muscle imbalances, working the quads without the hamstrings would be bad. You need to work both sides of the joint.

JipsyJudy

Strong muscles help to fend off knee and other joint problems, for one thing. (working the quadriceps is great for the knees.)

Actually working only the quadriceps would be terrible. Most joint problems are caused by muscle imbalances, working the quads without the hamstrings would be bad. You need to work both sides of the joint.

That's why trainers and physiotherapists recommend using stirrups on a stationary bike, so you are both pushing and pulling when you cycle.