When we are young we take our balance and coordination for granted. Yet as we progress through the years sometimes our muscles get weaker and joints get tighter and our posture changes all contributing to decreases in balance skills.
I took my first yoga class in more than a decade today and it wasn’t pretty. I was stiff, ungainly and awkward and had to literally fight the desire to stop! I found out my instincts were right about my body – it IS strong and fast but when it comes to balance and flexibility – and mind-body awareness – I am way behind the “8 ball”.
What is Exercise?
It’s obvious isn’t it?
Seems like a dumb question right?
Time dictates so many aspects of our lives. When beginning this article, I thought to myself how much time controls my day from the seconds, minutes, and hours. And of course in relation to this piece of writing, it is the measure of our age. The aging process is unique to each of us. But ultimately, it does impact our life decisions, and that includes our exercise choices. So let’s take a look at the relationship between aging and exercise.
Naturally, activity level changes when we get older. As one of my long time clients put it, “Man, I don’t just roll out of bed anymore ready to go”. This isn’t to say that one is less motivated, rather, the energy expenditure levels are different. This is mainly due to the fact that, “A major fraction of total daily energy arises from resting metabolism, and it is thus important to note that resting metabolism decreases with aging, by about 10% from early adulthood to the age of retirement, and a further 10% subsequently.” (1) Adding to this, “One reason is the loss metabolically active muscle mass and parallel increase in metabolically inert depot fat. In later old age, there may also be some overall reduction in cellular metabolism.” (1) When muscle mass decreases, this can cause body fat to increase. Keeping the excess pounds off can get harder. As such, “Your body fat can increase by up to 30 percent, which leads to a loss of lean muscle tissue and can affect your sense of balance. This can make it difficult for you to perform exercise activities you once enjoyed.” (2)
We need to continue a strength training program in order to not let our bodies replace muscle with fat at the rate it would like to. Not to use a scare tactic but here you go: “Strength peaks around 25 year of age, plateaus through 35 or 40 years of age, and then shows an accelerating decline, with 25% loss of peak force by age of 65 years.” (1)
Exercise becomes so extremely important as we grow older. We tell ourselves that we used to be able to eat whatever we wanted and still look fabulous, but now the odds aren’t necessarily the same anymore. We have to take care of our bodies, and we can help prevent certain diseases with exercise. For example, “Your bone mass begins to decline once you enter your thirties, putting you at risk for conditions such as osteoporosis. If you are concerned about developing this condition, perform more weight-bearing exercises, such as running and tennis. Regular cardio activity will also help you control high blood pressure and high cholesterol, as well as ward off type 2 diabetes and some kinds of cancer.” (2)
As I always say, there is no can’t. That word is not allowed in my studio. There are modifications for so many exercises, and I will be by your side as we run, walk, or crawl to get it done. If we don’t use it, we lose is, right? Not every day is a peak performance day, but we do we can. As long as we are active, we are being productive to our bodies. Running a marathon might not be in the future, but what about making to your training session twice a week and keeping that commitment to your body? Goals should be realistic. Remember the glory days fondly, but know that you are keeping your mind and body in better condition and sticking around longer for your family and friends by maintaining an exercise program. Fitness is a way of life and the destination involves progress not perfection so just keep going one rep a time, one day at a time, and with every age of your life.
Originally printed on the Every BODY’s Fit Blog. Reprinted with permission.
Dr. Megan Johnson McCullough, owner of Every BODY’s Fit in Oceanside CA, is a NASM Master Trainer, AFAA group exercise instructor, and specializes in Fitness Nutrition, Weight Management, Senior Fitness, Corrective Exercise, and Drug and Alcohol Recovery. She’s also a Wellness Coach, holds an M.A. Physical Education & Health and a Ph.D in Health and Human Performance. She is a professional natural bodybuilder, fitness model, and published author.
References
We probably know that sitting can be bad for our health. In fact, sitting has been called the “new smoking.” So, if you’re laid out on a couch, or plopped in a chair right now, you might have the most common health problem in America today — Sitting Disease. That might sound silly, but prolonged sedentary living plays a substantial role in a lot of the health concerns of our time.
The U.S. is a world leader in sloth. Seventy-five percent of the population of the United States fails to meet even the minimum government recommendation for daily exercise. And latest statistics shows that the highest rates of inactivity remain among those ages 65 and over. This epidemic is not confined to any region of the United States either. It is ubiquitous in both rural and urban communities and both the wealthy and the poor. (1) (2)
Chronic diseases are major killers in the modern era, and physical inactivity is a primary cause of most of them. Depressing, huh! Well, it doesn’t have to be a death sentence. Increasing our physical activity can result in substantial increases in both the number and quality years of life. Adults who are physically active are healthier and less likely to develop many chronic diseases than adults who aren’t active — regardless of their gender or ethnicity.
Physical activity/exercise is also the primary way we can slow down biological aging, as well as prevent or delay premature death from 35 chronic conditions, including: low cardiorespiratory fitness, obesity, type 2 diabetes, coronary heart disease, hypertension, stroke, depression and anxiety, osteoporosis, osteoarthritis, balance, bone fracture/falls, many cancers, erectile dysfunction, and pain. (3)
It’s time to take a stand! Get on your feet and out of the computer-typing, cell phone using, freeway-driving position you find yourself in all too often.
Of course, it can be tough to schedule time to exercise when you want to see the hottest thing on Netflix, there’s Haagen-Dazs in the freezer; actually, if you’ve got anything better to do with your time. For a lot of us, the most pressing question about exercise is: How little can I get away with?
It turns out, doing anything is better than doing nothing. This means you can get the same health benefits as people who work out in a gym but spend the rest of their time sitting. Staying active throughout the day results in similar benefits to doing a rigorous workout.
We can reverse three to four decades of inactivity by performing easy, bodyweight, multi-joint movements that use more muscles. Even doing twice-a-week leg exercises strengthens them. And small gains in leg strength make a big difference in everyday life. It can get easier to get out of that chair, climb stairs, and carry groceries. Incorporating exercises for leg strengthening into your regular workouts may also aid in fat loss. And you’ll improve your balance. (4)
Most government guidelines define physical inactivity as anything less than 150 minutes of walking or moderate physical activity per week. Physical activity is anything that gets your body moving — not just traditional exercise. The process of adding activity to your busy life can be difficult, but it can be done. Even lifelong exercisers had to start somewhere.
150 minutes each week may sound like a lot of time, but the good news is you don’t have to do it all at once. You can meet this goal by breaking it into smaller chunks of time during the day to. Take a 10-minute brisk walk and repeat it three times a day, five days a week. By adding structured, planned, intentional movement to your days, you can reap additional life benefits, increasing the health of your heart and lungs, improving muscular and bone strength, and increasing flexibility. (5)
Look for ways to be active that are fun and work for you. My vision is to guide you to live, work, and play actively, no matter your age, where you live, or your ability.
Jacqueline Gikow, whose holistic, health and wellness practice centers on pain relief through better movement, is the owner of Audacious Living NYC™. She is certified through the National Association of Sports Medicine (NASM), the National Board of Medical Examiners (NBCHWC), the Functional Aging Institute (FAI), Medfit (MFN), and the Arthritis Foundation (AFAP/AFEP). Her fitness practice includes in-home and remote, one-on-one fitness training and coaching in New York City. Visit Jacqueline’s website at audaciouslivingnyc.com, or on Facebook.
References
The human body undergoes a lot of changes during its lifetime. From infancy to old age, there are biochemical processes in the body that define these changes.
Some of them are visible externally, such as the greying of hair, skin becoming less supple, etc.
But beneath all of this, some processes happen to make all of this possible.
Just a generation ago, women’s weight-lifting was largely isolated to professional athletes and competitive body-builders. Men have been lifting weights for years, but it has not come into the mainstream for women until the past 10-15 years.
Some of the barriers to the barbell for women may include fear of injury, lack of accessibility to an environment where they can learn and lift weights safely, and even more compelling are concerns about body image: “I don’t want to get too bulky”. Today, we know so much more about the overall health and athletic performance benefits of weight training. As more women have flooded competitive and professional sports and with the emergence of CrossFit and other resistance based group fitness classes, weight training has become commonplace in women’s organized sports and recreational fitness programs. But still today, the barriers to the barbell still exist with many misconceptions about risk of injury and body image concerns.
Being a well-rounded athlete includes not only endurance, flexibility and agility, but also muscular strength. Our muscles move our skeleton, protect our joints, are a major source of energy expenditure and play an important role in blood sugar management. Like our heart and lungs, our skeletal muscles need exercise to stay healthy so they can continue to carry out these functions for our entire lives. Over time, especially into the menopausal years, women begin to lose muscle mass and bone density. Decline in estrogen levels increases the rate of bone loss and joint laxity leaving us more vulnerable to injury and fractures. With the loss of muscle mass, our metabolism slows and activities may become limited. But it doesn’t have to be this way. One important weapon to combat these natural changes is the all-mighty barbell!
As young women, weight training helps performance across a spectrum of recreational and professional sports and builds a solid foundation of lean body mass, strength and functionality for the future. Starting from puberty, bone density increases until it peaks in our early 30’s. Weight-bearing exercise, along with sound nutrition, optimizes bone density development to prevent osteoporosis and fractures later in life. Into our 40’s, 50’s and beyond, weight training and attention to nutrition and recovery can not only slow the loss of bone density and muscle mass that comes with menopause, but may even result in continued improvement– especially if weight training was not started until later in life. Increasing and maintaining muscle mass in this age group also affords stability to joints such as shoulders, knees and hips thus preventing injury. But what if I’m already in my 60’s and beyond and I have never lifted weights before? Is it too late to start? Absolutely not! At age 89, my mother started doing deadlifts and chair squats with gallon milk jugs. Weight training for beginners can start with weighted household items, progress to dumbbells and to group classes such as Boot Camps, Crossfit and other similar type classes. In all age groups, like with any new sport or activity, beginners should focus on strict technique and mechanics with an experienced coach or instructor before increasing load and intensity.
When I started weight training in the mid-1980’s, skinny was in. I was always self-conscious about doing too much leg work because my legs became very muscular. So I stopped training my legs – for literally decades. And now I am paying the price. But through Crossfit I have regained a lot of what I could have developed in my younger years. Today, I very much regret surrendering to the societal ideal at the time. Because “society” doesn’t have to contend with my personal struggle to start rebuilding leg strength after age 45. Fortunately, today is different, “Strong is the new sexy”. But the body-shamers and the haters still exist and feel compelled to impose their beliefs and ideals on others. But the truth is that your strongest, healthiest, most confident self is your most beautiful self – not some societal ideal. So whether you are 18 or 80, grab those weights and give your body the gift of strength that will keep you healthy, active and living life to the fullest for years to come.
Dr. Carla DiGirolamo is a double Board-Certified Obstetrician/Gynecologist and Reproductive Endocrinologist who specializes in the care of reproductive age and mid-life women. Carla completed her residency training in Obstetrics and Gynecology at Brown University Medical School/Women and Infants’ Hospital and her Reproductive Endocrinology training at the Massachusetts General Hospital at Harvard Medical School. She is a North American Menopause Society (NAMS) Certified Menopause Practitioner and has been featured in multiple podcasts and speakerships at various events discussing the physiology of the hormonal changes of menopause, hormone therapy and functional fitness training.
In America today, 40% of females, including women, children and teens, suffer in silence with either primary or secondary dysmenorrhea every month. Primary dysmenorrhea accompanies the monthly menstrual cycle without any underlying medical conditions. Secondary dysmenorrhea means that there is another medical issue present, such as endometriosis. This condition makes it hard to function, with most women being bedridden for three to five days or longer. Dysmenorrhea is not a weakness, but a real medical issue.
Generally, the female client will have severe throbbing pain from the waist down. They can feel it in their stomach, low back, legs and feet, making it hard to move. Other symptoms include nausea, vomiting, diarrhea, anxiety, stress, depression, lightheadedness, fatigue, headache, fever, and depression, weakness and fainting. Risk factors are smoking, obesity, being underweight, strong family history, high levels of stress, anxiety and/or depression. Women can still have painful stomach cramping well after menopause if they have Endometriosis.
This is a silent stressor for many women because they rarely choose to speak about it. Some have been living with the pain for twenty years or more and think there is nothing they can do. If a client comes to you and mentions that they have a lot of pain, urge them to see their doctor. This conversation is more likely to happen with a female personal trainer. The good news is that fitness professionals can help their clients to feel better during this painful time of the month.
It is important to acknowledge this painful condition because of the physical and mental implications that come along with it. As the trainer you, may be working with a therapist as well as an OB/GYN. You are trying to help your client feel better overall. We recommend scheduling an assessment first to understand the client’s medical history. As a fitness professional, you may want to refer your clients to other professionals as well. Acupuncture, for example, is well known for helping women to ease and reduce anxiety. When you network with other professionals, you form a referral system to obtain more clients for yourself, too.
After completing your assessment, you will develop a wellness program for your client. The program will include: exercise, meditation (specific to this condition), and aromatherapy, as well as other components. Try to have your client establish a regular daily wellness routine. Journaling is also important as it helps to connect your thoughts, feelings and behaviors. Support groups can also help as women share their experiences with others.
Robyn Kade is the President/CEO of The Stress Management Institute for Health and Fitness Professionals™ and the SMI Business Institute™. Robyn received her Bachelor’s Degree from Rowan University in Health Promotion and Fitness Management. She is an American Council on Exercise (ACE) personal trainer and group fitness instructor, received a certificate in PTSD through the Kew Training Academy, and is a Compassion Fatigue Resiliency and Recovery – Educator. Robyn is also certified through the American College of Sports Medicine for Exercise Is Medicine (EIM) Level 1. Robyn is currently pursuing her Master’s Degree in Wellness and Lifestyle Management with a concentration on Wellness Coaching at Rowan University.
References
Tattoos are personal permanent images on our body that carry meaning and commemoration. At least 14% of U.S. adults have at least one tattoo and the popularity of getting inked is on the rise. Nearly 36% of millennials have a tattoo and it seems to be a reoccurring trend. The athletic community also has a high incidence of players with tattoos.
As much color as these skin decorations bring to the body, they may actually affect cause thermoregulatory problems. This is particularly true for people with sleeves, because the arms have a lot of sweat glands. Compared to a person with no tattoos, skin with ink on it sweats about 50% less. The type of sweat released on a tattooed area contains more concentrated amounts of sodium. Dyed skin changes the saltiness of our sweat. When the dye is injected into the skin, its home is same layer where our sweat glands live. Sweat glands excrete liquid onto the surface of the skin, but before it dries or we whip it away, our skin usually reabsorbs quite a bit of the lost sodium and electrolytes. Tattoos block this reabsorption. The age of tattoo does not influence this sweat alteration. New or old, about 50% of sweat is being produced. It is possible that the sweat glands after being inflamed from the 3,000 or more needles puncturing the skin, are now physiologically different.
This is not a serious condition to sweat about. The body is still able to cool itself down despite tattoos covering perspiration avenues. A person who is covered in tattoos, exercising or working in high heat, or are sensitive to heat, might be at risk. When we exercise we do want to be able to cool down to keep our stamina and performance up. Research has not been adequately performed to determine if the areas of the skin lacking tattoos make up for the sweat not readily perspired by the covered tattoo areas. Don’t worry that if you sweat less you will lose less weight. We all perspire different amounts and quantity of sweat does not equate to quantity of weight loss. As soon as the body become rehydrated, that water loss is replenished. Excessive sweating for weight loss with saunas or body wraps are popular methods among wrestlers and boxers. Maybe they should skip out on marking their bodies.
Sweat is the body’s air conditioning system. Tattoos might alter the desired temperature. 50% of NBA players have multiple tattoos and there hasn’t been a report yet of tattoo related injuries. Your skin will still get shiny with perspiration, but maybe not the same amount or with added salt. Be sure to hydrate, be sure to exercise, and be sure to get a tattoo you want to keep.
Dr. Megan Johnson McCullough, owner of Every BODY’s Fit in Oceanside CA, is a NASM Master Trainer, AFAA group exercise instructor, and specializes in Fitness Nutrition, Weight Management, Senior Fitness, Corrective Exercise, and Drug and Alcohol Recovery. She’s also a Wellness Coach, holds an M.A. Physical Education & Health and a Ph.D in Health and Human Performance. She is a professional natural bodybuilder, fitness model, and published author.
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