Can Exercise Reverse Aging? How to Exercise to Age Well

Summary

Dr. Leslie Kernisan, a geriatrician, emphasizes the critical role of exercise in maintaining independence and quality of life for older adults in the Better Health While Aging video podcast. She explains that while walking is beneficial, it's insufficient for maintaining strength and balance. Dr. Kernisan recommends a combination of strength, aerobic, balance, and flexibility exercises, tailored to individual capabilities, to counteract age-related muscle loss and frailty. She also addresses considerations for those with cognitive impairments and the importance of adequate protein intake alongside exercise to build strength and prevent falls, advocating for a proactive approach to healthy aging.

Takeaways

• 😀 Exercise is crucial for maintaining health, independence, and quality of life in older age, not just for general health benefits.
• 🏋️‍♀️ Strength exercises, aerobic exercises, balance exercises, and flexibility exercises are the four key types of exercise beneficial for older adults.
• 🚶 Walking alone is often not enough for the physical demands of aging; a more comprehensive exercise routine is necessary.
• 💪 Strength training helps maintain and increase muscle strength, power, and mass, which is vital for daily activities and independence.
• 🔄 Aerobic exercises are essential for improving cardiovascular health and should be done in moderate to vigorous intensity.
• ⚖️ Balance exercises are critical for preventing falls and maintaining the ability to perform daily tasks safely.
• 🧘 Flexibility exercises help maintain a full range of motion in joints and muscles, aiding in everyday activities like tying shoes or picking things up.
• 📈 Even small amounts of consistent exercise can lead to significant health improvements and should be adapted to individual capabilities.
• 👨‍⚕️ It's important for older adults to consult with health providers before starting or increasing exercise routines, especially if they have pre-existing conditions.
• 🥚 Adequate protein intake combined with strength training can help counteract sarcopenia and maintain muscle mass in older age.
• 👵 Exercise programs designed for older adults can be more effective and safer, taking into account the specific needs and limitations of this demographic.

Q & A

Who is Dr. Leslie Kernisan and what is her area of expertise?

Dr. Leslie Kernisan is a board-certified geriatrician and the founder of the website Better Health While Aging dot net. She specializes in the health issues that affect people over the age of 60 and discusses ways to prevent and manage these problems.

What is the main focus of the Better Health While Aging video podcast?

The Better Health While Aging video podcast focuses on common health problems that affect people over age 60, discussing the best ways to prevent and manage those problems, as well as addressing concerns and dilemmas related to aging parents and older loved ones.

Why does Dr. Kernisan believe that exercise is crucial for older adults?

Dr. Kernisan believes that exercise is crucial for older adults because it's not only valuable for better health outcomes but also for practical reasons that significantly impact how people experience their later years, such as maintaining physical abilities, independence, and quality of life.

What does Dr. Kernisan say about the common misconception regarding walking as a form of exercise for older adults?

Dr. Kernisan points out that while walking is beneficial, many older adults may underestimate the value of other forms of exercise. Walking alone is not enough to maintain muscle strength, balance, and cardiopulmonary capacity, which are essential for maintaining independence and preventing falls.

How does exercise counteract the aging process at a cellular level?

Exercise counteracts the aging process at a cellular level by activating various cellular pathways that improve cellular and organ function. This counters the aging process where cells and organs become less able to repair and maintain themselves, and it can slow down or even reverse some aspects of aging.

What are the four types of exercises that Dr. Kernisan recommends for older adults?

Dr. Kernisan recommends four types of exercises for older adults: strength exercises (resistance exercises), aerobic exercises (endurance or cardio exercises), balance exercises, and flexibility exercises.

How often should older adults aim to perform each type of exercise according to Dr. Kernisan?

Dr. Kernisan suggests that older adults should aim to perform strength exercises, aerobic exercises, balance exercises, and flexibility exercises at least twice a week, with strength training ideally done three times a week.

What is the significance of protein intake in relation to exercise for older adults?

Protein intake is significant for older adults in relation to exercise because it helps in building and maintaining muscle strength. Combining adequate protein intake with strength training can help counteract frailty and sarcopenia, which are age-related losses of muscle and strength.

What advice does Dr. Kernisan give for those who want to encourage an older loved one to exercise?

Dr. Kernisan advises taking a step back and trying to understand the older adult's perspective, motivations, and fears. It's important to model the behavior oneself and possibly invite the older adult to join in exercises. However, it's also crucial to accept that each individual makes their own choices about their health and lifestyle.

What are some of the risks associated with exercise that Dr. Kernisan discusses and how can they be managed?

Dr. Kernisan discusses risks such as injury due to muscle or joint overuse, injury related to falling, and cardiopulmonary strain. These risks can be managed by consulting with health providers, starting with low-intensity exercises and gradually increasing them, giving the body rest days, listening to the body and stopping if pain is experienced, and considering treatment for osteoporosis if present.

How does Dr. Kernisan define frailty and what is its relationship with advanced age?

Dr. Kernisan defines frailty as a state of physiologic vulnerability to stressors, where the body and mind are working but are easily harmed or pushed out of normal function. Frailty often manifests with weight loss, decreased grip strength, exhaustion, slower walking, and decreased physical activity. While frailty correlates with physical age, even robust older adults are more physiologically vulnerable at 90 than they were at 70.

What is the importance of an exercise plan and how can it be beneficial for older adults?

An exercise plan is important as it provides a structured and organized approach to physical activity, ensuring that older adults engage in the right types of exercises on a consistent basis. It helps in maintaining motivation, avoiding injuries by gradually increasing exercise intensity, and ensuring that the exercise routine is tailored to the individual's needs and abilities.