During the normal aging process, the metabolism changes and so do our bodies. One of the major effects that occurs as the metabolism ages, is an increase in the amount of fat mass. Lean mass also declines as we age and may be the major cause of excess fat mass, because as lean mass declines so does the metabolic rate. It is normal for lean mass to decline over time, but it can be prevented and reversed with a proper diet and exercise regimen.
Five benefits derived from participation in physical activity:
- Independence. Proper exercise can help the elderly maintain and build muscle mass. This gives them the strength to do daily activities with minimal help from others and more freedom to do what they want.
- Less exposure to diseases. The Surgeon general estimated that approximately 85% of our most dreaded diseases could be prevented with proper changes in lifestyle. Such as: good diet and regular exercise.
- Increased range of motion. Range-of-motion exercises have been shown to dramatically increase one’s flexibility in a short period.
- Increased bone density. Studies have shown that immobility leads to bone loss and stress from weight-bearing exercise builds up mineral mass.
- Increased mental capacity. The brain needs oxygen to function and with proper exercise, oxygen consumption can be improved. This results in a quicker more alert brain.
Five contra-indicated exercises for older adults:
- Trunk circling. Hyperextension of the lumbar spine reinforces lordosis, and flexing the spine from a standing position, with straight legs, dramatically increases the intervertebral disc pressure in the lumbar area.
- Standing straight legged toe touches. This exercise hyperextends the posterior joint capsule and ligaments of the knee. It also increases the intervertebral disk pressure in the lumbar region during spinal flexion. In addition, rounding of the back is encouraged from this exercise.
- Bilateral straight leg raises. During the leg raise, the spine hyperextends from a great pull of the iliopsoas, especially when the abdominal muscles are weak and cannot counteract the anterior tilt of the pelvis. This exercise may cause extreme muscle pain and soreness.
- Sit-ups with feet held and hands behind head. When holding the feet during sit-ups, the hip flexors are primarily used to pull the trunk up, not the abdominals. This exercise encourages a hyperextended posture of the lower back causing soreness and strain.
The term “contra-indicated” is used to make a particular exercise or method inadvisable. This is due to the particular dangers involved in an exercise, or if there is an exercise that puts far less stress on the joints making an alternative preferable and contra-indicating the joint bearing exercise. Please consult with your doctor before starting any exercise program.
Bart Waldon, ISSA Master Trainer, is the fitness director for http://www.YourOnlineFitnessTrainer.com and he invites you to use the world’s most advanced online personal training program with his guidance and support.