Like Falling in Love - It’s Never Too Late to Exercise

Dr. Calvin Hirsch, a dignified physician of a certain age, started his Mini-Medical School  lecture by dropping to the floor and pumping out a dozen push ups. Appropriately, Dr. Hirsch, professor of Clinical Internal Medicine at UCD medical Health Center, spoke to our class of 500 eager ‘returning’ students about exercise.

Prevent Disease, live longer? Yes!

Charles King and Kim Rhinehelder pay rapt attention at
Mini-Med School. Kim is VP of Philanthropy
with the Eskaton Foundation in Sacramento.

His handout began with the title to a Johns Hopkins article on health after 50 - “Exercise: the universal antidote for Aging.” Indeed, there is a substantial body of evidence that shows exercise is very effective in preventing or ameliorating a host of diseases and conditions that tend to accompany the aging process. On that growing list is heart disease, diabetes, arthritis, cognition and cancers. Nonetheless, so many of us over the age of 50 refuse to become active and take the evidence to heart by making exercise a regular life style practice. According to Dr. Hirsch, the percentage of people in this age range who exercise has fallen in recent years, rather than rising  through increased awareness of the many benefits. Go figure.

Our excuses are many: not interested, no time, exercise is not going to help, it’s too painful, not safe, and embarrassment over going to a gym. I have to admit this last excuse has plagued me - all those spandex-covered young bodies make me want to run for the Senior center! However, there are plenty of alternatives in both the environment for exercising, as well as the style we choose.

An Easy Pill to Swallow

Dr. Hirsch quickly pointed out that exercise does not have to be a formal practice that takes us away from daily life. In addition, all we really need to get health benefits is about one-half hour a day - which can be done in 10 minute segments of vigorous movement. So, think about using the vacuum cleaner for both weight resistance as well as aerobics, or climbing stairs with purpose that exercises the quadriceps (top of the thigh of the leg) - critical to getting up from a chair or climbing stairs. By thinking creatively and taking advantage of opportunities, we can reach that 30-minute daily goal. (One of my practices is to always refuse help with my groceries and, if I am carrying bags, do arm lifts on my way to the car).

 The Doc cited several studies showing that even people with some debilitating conditions that can cause pain and immobility can benefit from the right kinds of exercise. Supervised programs offered in many senior centers can be the ticket to extra added years of life that are not ruled by disability.

The exercise prescription is strongly supported by my friend who recently celebrated her 90th birthday. (She hired a professional ballroom dancer for her party because she still can’t stand to dance with a rookie). Exercise is her mantra - daily stretching, balance and weight resistance. There are many people half her age who cannot keep up with dynamic woman who will remain anonymous because I value my life.

Interestingly, according to Dr. Hirsh, is that the biggest gain for years of life and continued health is in people over the age of 75 who adopt an exercise routine. There’s truth in the adage, “It’s never too late.”

Choose Your Flavor

What kinds of exercise can we do to promote health and longevity? Unless we are training for the Senior Olympics or trying to impress a potential mate who is inappropriately young for us, the choices are simple, accessible and affordable. For great aerobic benefits we can walk - vigorously so that the heart rate rises and there’s a bit of sweat involved. Same for biking, swimming and dancing.  Walking, however, has the added plus of spying on neighbors for garden do’s and don’t’s and decorating faux pas.

 A person doesn’t have to have a history of being a fitness nut to start at any age and get some gains. Being devoted Mimi-Med students we were pleased to learn that Sarcopenia is reversible, even at later age. (Sorry about the jargon - that’s muscle loss for people who missed Mini-Med School).

Balance training is clearly an important element of the after 50 workout. Falls account for 66% of accidental deaths in older adults, according to fall prevention specialists. Try yoga or the gentler forms of Pilates to enhance balance. In addition, dance lessons, Tai Chi and informal opportunities (like standing on one leg) are also helpful practices.

 For simple maintenance that can have significant payoffs in health and longevity, the prescription is not a bitter pill. Dr. Hirsch says walking just 28 blocks a week will positively impact health. In general, about 2.5 hours a week of exercise is a good minimum to shoot for, and remember, it doesn’t have to be performed in hour-long segments or at a gym. For best effect combine aerobic activity with some weight resistance and stretching to keep the body flexible.

I was very pleased to hear Dr. Hirsh validate my personal practice of grabbing opportunities where I find them - the grocery store, climbing stairs, doing household chores and enhancing vapid TV time by stretching muscles and rotating joints while flipping through channels.

The usual caveat - don’t do things without your physician’s advice And, before jumping into my “casual” exercise opportunities learn how to bend, lift and stretch properly from a trained professional (Yes, I did do this).

Here’s a link to lots of exercise opportunities for older adults in the Sacramento Region - there are similar resources in most communities: EXERCISE

 

Exercise for Seniors: Benefits,Risks, and How To Begin

Calvin H. Hirsch, M.D