Whilst we are unable to completely halt our physical decline, we can slow the rate of attrition. Here I’ll show you why exercise and a healthy diet are the key elements in any anti-ageing programme, which will hopefully lead to improved quality and length of life.
How old am I on the inside?
Health is defined by our habits, genes, environment and health history. To that end, our age is a poor predictor of health. A more accurate way of defining it, along with our physical capacity, is through our physiological age, sometimes termed ‘biological’ or
‘functional’ age.
There is a direct relationship between your fitness level and the risk of succumbing to a number of health issues associated with cardiovascular disease and general mortality. In other words, the fitter we are, the healthier we are – and therefore, the ‘biologically’ younger we are! Adopting the positive health habits of exercise and a balanced diet can significantly reduce your physiological age. So it is true that a 70 year old can have the health and physical capacity of a 40 year old.
Why is exercise harder now I'm older?
As we move into our third decade and beyond, our co-ordination, flexibility, strength, speed and endurance de-cline. Our maximum aerobic capacity – how fit we are – declines at a rate of 8-10% per decade. This is a result of reduced output from body systems – including the heart and also reduced muscle mass – and is a condition termed ‘sarcopenia’, which appears to accelerate more rapidly after the age of 50.
So why do our bodies age?
One theory is that ‘free radicals’ are responsible for this age-related damage. This suggests that interventions aimed at targeting free radicals [antioxidants] may help slow the rate of physical decline. Exercise is an excellent way of improving our antioxidant defences, reducing the free-radical damage that is associated with ageing. In addition, studies have suggested that antioxidant supplements – such as vitamin E – may offer a helping-hand in the fight against free-radical damage. Thus, exercise combined with a diet high in antioxidant-rich foods, can combat the ravages of age and help maintain physical capacity and quality of life.
All is not lost!
In moderately active individuals, the rate of physical decline is reduced from 10% to 4-5% – and in highly active individuals, the rate of decline is as low as 2%! It is in fact resistance training which reduces the rate of ‘sarcopenia’, meaning muscle mass, strength and functional capacity are all maintained. Furthermore, a combination of resistance training and a diet high in antioxidants appears to play a crucial role in limiting the effects of ageing.
It is also generally agreed that moderately increasing the level of
protein in your diet may enhance muscle and reduce the rate of muscle mass loss. Studies have also shown that the addition of conjugated linoleic acid (which is widely available as a supplement) may enhance the beneficial effects of resistance training.
Don't forget about your bones...
In addition to a reduction in physical capacity, ageing leads
to a gradual reduction in bone mineral density, which increases
the potential risk of bone fractures. Implementing weight-bearing exercise to reduce the rate of mineral loss, along with balance training to decrease the risk of falls, are both important elements in any exercise programme, particularly in later life. Recent evidence also supports the role for vitamin D and calcium supplementation alongside exercise to reduce the age-related decline in bone mineral density.
Do I need to lose weight?
Practical recommendations for weight management in later life are challenging. Despite a reduction in appetite and calorie consumption in older individuals, our body composition changes in favour of a decrease in muscle mass and an increase in fat mass. The increasing prevalence of obesity in later life is often termed the ‘obesity paradox’ and is strongly associated with a reduction in physical activity.
Prioritise...
As we get older we become increasingly concerned with
our financial security. However, concentrating on our ‘fiscal fitness’
is only part of the story, as making sure we maintain our physical fitness is crucial if we are to enjoy our financial investments. In line with fiscal fitness, the sooner you start investing in your future by making exercise and a healthy diet part of your daily life, the greater the interest you will make on your investment. The best time to start
is now and it’s never too late!
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