Category Exercise

By Meredith Kimple

We have all fallen at one time or another.

Whether we trip on the edge of a rug or an uneven walkway, slip on a wet floor or a patch of black ice, a fall always ends in a combination of shock, pain, and humiliation (particularly if other people witness it). Mid-fall, we are suddenly aware that there are limits to our bodily control; but standing up after the incident, bruised and a bit shaken, we dismiss that feeling of temporary vulnerability until we experience our next mishap.

That is, if we’re younger and physically fit. For the elderly, the impact of a fall extends beyond the event itself.

It is estimated that more than one out of four adults over the age of 65 falls each year, and that is based only on falls that have been reported. Falling not only takes a critical toll on an elderly person’s body, it can also increase their hospital visits, medical expenses, and do irreparable damage to their confidence.

Why are the elderly at greater risk of falling?

There are several factors that contribute to an older person’s increased risk of falling, including:

• Balance and Motor Impairments

Age-related physical changes may affect an older person’s gait and ability to balance. A lack of exercise, muscle weakness, arthritis, and other medical conditions can also leave older people highly susceptible to falls.

• Vision

Poor eyesight, an outdated eyeglasses prescription, as well as glaucoma and changes in depth perception, can all increase the likelihood of a fall.

• Wrong Footwear

Wearing shoes that are impractical and / or uncomfortable can sabotage an older person’s sense of balance. Slippers, flip-flops, high heels, and smooth-soled shoes provide little traction and support, making walking twice as difficult and falls twice as likely.

• Medications

Certain medications may cause confusion, unsteadiness and dizziness, all of which can lead to falls. Taking four or more medications also increases an older person’s risk of falling.

These are not the only risk factors, but they are a few of the more prominent ones. Other health conditions, sudden drops in blood pressure, poor diet, and advanced age can influence an older person’s stability while moving.

Because approximately six out of every ten falls occurs in the home, we may be especially concerned for our senior loved ones who live alone. If they fall and are unable to get up or access their phone, they could remain hurt and helpless for a prolonged period of time.

The following are a few of the steps we can take to help our senior loved ones minimize their risk of falling.

1. Adapt the Home

Since the majority of falls happen within the home, making the necessary modifications to your senior loved one’s living space is very important. Installing handrails (particularly in the bathroom and on the stairs), removing clutter and wires that might be tripped over, securing rugs to the floor, and improving lighting are just some of the changes that can be made to lower an older person’s risk of falling. Mobility aids, like a walker or a wheelchair, may be helpful for moving within the home and out in public.

2. Exercise

Though an older person who struggles to maintain their balance may not be able to engage in vigorous physical activity, there are certain gentle exercises that can help improve motor function, like Tai Chi and swimming. Tai Chi in particular provides seniors with a stronger awareness of their bodies, which can reduce their fear of falling, restore their confidence, and improve their balance. If these physical activities are too difficult or strenuous, a physical therapist can help your senior loved one develop an exercise regimen that is tailored to their abilities.

3. Consult A Medical Provider

Encourage your senior loved one to report any falls to their doctor. Falling may be an indication of a new health problem, or it could be caused by one or more medications; keeping their doctor informed will help ensure the best decisions are made for their health. Their physician can also assess their fall risk and provide additional ideas for minimizing it.

Falling at an advanced age is more than a little painful or embarrassing; one out of five falls results in serious injury, and once an older person has one, their chance of having another increases significantly. A fall can lead to broken bones, hip fractures, head injuries, a decline in overall health, and, not surprisingly, a crippling fear of falling. If you notice your older loved one suddenly uses furniture or walls to maintain their balance when walking, or if they mention that they fell recently, encourage them to discuss these developments with their doctor.

Instability significantly undermines an older person’s sense of control over their own body, so as their family and friends, we should be there to provide reassurance, suggestions, and a listening ear.

By Meredith Kimple

As technology evolves at a break-neck speed, we often hear cautionary reminders that we are becoming too reliant on our cellphones, tablets, and computers. While there is nothing wrong with encouraging us to detach from these objects, such warnings ultimately sell the truly helpful aspects of new technology short.

Older people may be the most resistant to these developments, and understandably. But there’s a new incentive to invest in your interactive screen of choice; recent research shows that activities like regularly using email may help protect against dementia.

The Mayo Clinic conducted a study that followed nearly 2,000 cognitively normal individuals over the age of 70 for a span of four years. Participants received neurocognitive evaluations every 15 months for the duration of the study, and were ultimately labeled either cognitively normal or mildly impaired. Researchers found that individuals who engaged in certain activities at least once or twice a week experienced less cognitive decline than those who only performed them a few times a month, if that.

What were these activities?

You might guess something like puzzles or knitting, or perhaps regular social interaction, but the activity that had the greatest bearing on participants’ cognitive health was computer use.

Those who used a computer a few times per week lowered their risk of new-onset mild cognitive impairment by roughly 30 percent; other activities, including arts and crafts, social interaction, and games, brought a 20 percent decrease. Even participants who were genetically predisposed to developing cognitive impairment or Alzheimer’s disease saw some benefit from engaging in weekly computer use.

The results of the study corroborate earlier findings that certain mentally stimulating activities can offer a degree of protection against mild cognitive impairment. You might think that in order to take full advantage of these benefits, these activities must have been performed for many years. However, research suggests that beginning these practices at a more advanced age can still decrease one’s risk.

Another study showed a possible connection between mentally stimulating activities and a reduced risk for suffering delirium, a state of sudden confusion that the elderly sometimes experience after a major procedure. Researchers found that the 32 percent of participants who developed post-operative delirium engaged in fewer leisure activities than their counterparts who were not delirious. The activities that most reduced their risk for delirium were reading books, playing computer games, and using email. Researchers concluded that the more time older individuals invested in these leisure activities, the less likely they were to develop delirium after surgery. Because delirium can increase an older person’s risk for decline and dementia, regular engagement in mentally stimulating activities may be vital for preserving their cognitive health.

In both studies, computer use played a surprising role in lowering seniors’ risk for developing a cognitive impairment. But why might this surprise us? Reading, even when done on the computer, helps to keep our minds sharp. Using a computer requires practice and to a certain extent, keen concentration.

Yet, since the advent of in-home television, society has denounced the convenient practice of gleaning information from screens.

Though we rush to buy the newest smart phone upgrade and gladly spend hours on social media, deep down, we harbor a fragment of guilt. As a culture, we simultaneously glorify and decry the ever-changing face of technological advancement. Feelings towards the latest innovations are highly charged, and perhaps most so among the elderly population.

Our senior loved ones grew up without computers and cellphones, and depending on their age, without television. While many older people have embraced the most recent developments in technology, others are frustrated and afraid of it. Part of this may be an ornery loyalty to the traditional ways of doing things, or a belief that computers and smartphones offer nothing to their demographic. However, these dismissals may attempt to mask an inability to use the technology.

Because computer-related activities seem to have a positive effect on seniors’ “cognitive reserve”, encouraging our loved ones to jump on the bandwagon may help to preserve their mental faculties. We should do everything we can to help them feel comfortable using a computer; search for local classes geared towards senior learning, and offer to demonstrate basic applications, like email.

While computer usage is certainly not the only mentally stimulating activity, being able to access email and search the Internet provides a link to public life. It’s a great way to keep in touch with long-distance friends and family, stay up-to-date on the news, or watch TV shows and viral videos. Computers can help seniors with limited mobility maintain a strong connection with the world, and this inclusivity may help boost their self-esteem.

Obesity is on the rise in the United States with an estimated 36.5 percent of adults affected; this means that approximately one-third of the adult population has the condition. Rates are highest among those between the ages of 40 and 59, as well as those over the age of 60. It is widely known that a substantial excess of fat in the body can lead to a host of health troubles, including type 2 diabetes, heart disease, and even some forms of cancer.

For older adults, an inability to maintain a healthy body weight can have an additional consequence; new research has shown a potential link between obesity and cognitive impairment later in life.

A recent study conducted by scientists from the Indiana University Center for Aging Research has revealed a possible connection between a high BMI (body mass index) and a weakened reception to memory training. Researchers observed roughly 2,800 cognitively normal participants over a span of ten years, the majority of whom were white and female with an average age of 74 years. For the duration of the study, scientists compared the degree of progress made by those with a normal BMI, those who were overweight, and those who were obese.

Results indicated that while a high BMI seemed to have little to no impact on reasoning or processing speed training, it significantly affected the benefits a participant gained from memory training; those who were considered obese received approximately one-third the benefit attained by their lower BMI counterparts. Though scientists are not sure exactly how obesity brings such an outcome, Dr. Daniel O. Clark, primary author of the study, referenced imaging studies that showed an association between obesity and a faster loss of hippocampal volume. The hippocampus is the part of the brain that is responsible for memory, and the implication is that older individuals who are obese may not have the same capacity to benefit from memory training as those who have a lower BMI. Dr. Clark also references prior research indicating that safe, intentional weight loss can actually lead to improvements in memory.

While not directly related to obesity, another recent study has found evidence that sedentary adults with no genetic risk factors for dementia have the same likelihood of developing the condition as those who do. Individuals who carry a variant of the genotype “apolipoprotein E” have a greater risk of developing dementia than those who do not, but researchers found that people who are primarily sedentary, but not carriers, exponentially increase their risk by their inactivity.

People who have a sedentary lifestyle, whether by choice or because of a medical condition, may have trouble maintaining a healthy body weight, and prolonged inactivity often leads to obesity. For a variety of reasons, seniors may have greater difficulty fitting exercise into their lives than the young or middle aged; they may have a disability or other impairments that make any physical activity impossible, they may tire more easily, or they may not be able to exercise the way they used to and become discouraged. If they aren’t active or eating well, they will put on weight very quickly, which in turn may put them at an increased risk for dementia.

How can we help our older loved ones build safe, effective exercise into their daily routine?

The good news is that health professionals estimate an intentional weight loss of as little as 5 to 10 pounds can yield significant benefits for a senior. There is no need for strenuous exercise to see at least some improvement. With this in mind, there are plenty of exercise options for those with mobile impairments and those who need a gentler form of physical activity.

There is a post on this blog about the benefits of Tai Chi for the elderly; this thoughtful exercise is perfect for older adults who are still mobile but who may not feel confident in their ability to balance. Tai Chi can also be adapted for seniors who are not secure enough to stand while performing the motions.

Water activities are another great way to get our older loved ones moving again. Walking around in a pool and swimming are forms of exercise that do not strain the joints and free the senior body from the limitations imposed by gravity.

If none of these are feasible, encourage your senior loved one to talk with their doctor about seeing a physical therapist. A physical therapist will help them develop a safe and effective exercise regimen tailored to their level of ability.

All exercise should be approved by your older loved one’s doctor before they add it to their routine.

Having a lower body weight provides a number of benefits to seniors; with fewer pounds to carry, walking is less strenuous. They may feel more alert and more in control of their bodies. Their risk of diabetes and heart disease may decrease. Certainly, the fact that obesity may negatively impact cognitive function is only the newest incentive to maintain a lower weight. Because obesity can lead to and exacerbate multiple severe health issues, it is crucial that we help our parents, grandparents, and older loved ones access the resources they need to keep as active as possible.

By Meredith Kimple

While some of us pursue healthier choices for a fit physique, many of us are also concerned with keeping our bodies functioning at their best. A part of this maintenance should include eating foods that support our brain health.

In our youth, we are blessed with excellent cognitive function naturally, but as we age, we must actively bolster the brain’s faculties to maintain sharpness. Certain foods have been linked to memory improvement and are beneficial to our body’s overall wellness; by adding them to our diet, we may be able to stave off cognitive decline and preserve our mental health well into old age.

So, what are these exotic miracle foods?

It may disappoint you to learn that they are things you already eat! And even if you don’t eat them now, they are easily obtained:

1. Blueberries

There have been a number of studies that show the positive effect these little berries have on cognitive function. Blueberries are full of compounds called anthocyanins, which promote anti-inflammation in the body; research suggests that blueberries help boost neural signaling in the brain and may even improve short-term memory loss.

And the best part is, they can be added to just about anything. Put them on your morning cereal or oatmeal, add them to salads and smoothies, or just grab a handful for a refreshing afternoon snack.

2. Fish

A study at the University of Pittsburgh found that participants who ate baked or broiled fish at least once a week had brains with a larger volume in the areas associated with memory. Omega-3 fatty acids are prevalent in oily fish, like salmon, and have been found to aid in the memory of facts and object recognition. Omega-3 is also great for heart health, so incorporating fish into your diet can bring twice the benefits.

Fresh fish that is baked or broiled is preferable to fried, but try swapping out a meat dish for fish at least once a week.

3. Walnuts

These meaty nuts even resemble a human brain! Packed with Vitamin E, they may help slow or prevent cognitive decline. A UCLA study found that adults who ate walnuts showed consistently greater cognitive function than those who did not, regardless of ethnicity, gender, and age. While more research is needed to verify those results, walnuts are a great source for healthy fat, and like salmon, contain Omega-3, making them beneficial for heart health as well.

4. Leafy Greens

Bad news for those of us who loathe spinach.

Whether it’s kale, spinach, or collards, leafy greens are bursting with nutrients like Vitamin K and beta-carotene that help slow cognitive decline. A recent study showed that eating as few as two servings of leafy greens a day gave participants the cognitive function of someone 10 years younger, compared to those participants who ate none.

And if you have a real aversion to your greens, never fear. These powerful nutrients can also be found in brightly colored fruits and vegetables! Still, trying to add more greens to your meals is highly recommended.

5. Green Tea

We know that green tea is full of antioxidants, but recently a university in China conducted a study to show that it may in fact be beneficial for spatial learning and memory too. Green tea contains an antioxidant called ECCG (epigallocatechin-3 gallate) that produces highly adaptive neural progenitor cells. This cell production seems to improve both impaired spatial memory and object recognition. Green tea may therefore be helpful in slowing or even improving aspects of cognitive degeneration.

Brewed green tea has stronger properties than canned or bottled, and is very easy to find. If you’re someone who drinks coffee or black tea frequently, try swapping it out for green tea from time to time. It will give you energy while helping you preserve cognitive function.

6. Eggs

Eggs have long been dubbed “brain food.” They contain a large amount of choline, a nutrient that aids in the communication between cells in the brain and the body. Choline can help to preserve brain chemistry as the body ages, which can protect against cognitive decline.

Vegetable omelets are a great way to incorporate multiple brain foods into one simple dish.

These are just a handful of the foods that can provide our brains with some protection against cognitive decline; other foods that can promote healthy cognitive aging include tomatoes, broccoli, avocados, and dark chocolate.

Planning meals in advance and having these foods handy can ensure that we eat in a way that is not just beneficial to our bodies, but to our minds. And these are not recommended to seniors only; there is some evidence that the longer we eat brain-healthy foods, the stronger our guard against cognitive decline. By incorporating these nutrients into our diets, we and our older loved ones can take an active role in maintaining our cognitive function for as long as possible.

None of the foods in this list are miracle workers, and none are foolproof drugs that can guarantee protection. Research has yet to provide answers that can satisfy all of our questions, but it confirms what has been previously theorized; it is no coincidence that many of the foods that are beneficial to our brains are also good for our hearts, and for our overall health.

So as we enter a new year, consider adding these brain-empowering foods to your diet, rather than focusing only on what you can remove.

Of the many incurable diseases which plague humanity, none may experience so prevalent a rise in a few decades’ time as Alzheimer’s. As those of the “Baby Boomer” generation age, it is estimated that as many as 13 million Americans could develop the disease by 2050; the global escalation of Alzheimer’s and the absence of any concrete treatment is disheartening, to say the least.

But in the last few months Alzheimer’s research has yielded potential methods by which the disease may be reversed.

In June, the exciting findings from a study produced by the Buck Institute for Research on Aging and the UCLA Easton Laboratories for Neurodegenerative Disease Research were published, showing the first objective evidence that Alzheimer’s can be reversed. Ten participants, most in the early stages of the disease, followed a personalized program incorporating dietary changes, sleep improvement, supplement usage, and regular exercise, among other things.

The study was designed to test the hypothesis that Alzheimer’s, like cardiovascular disease and HIV, can benefit from a combination of therapies tailored to the patient and their specific needs. A drug may only treat one aspect of the disease, which would ultimately prove ineffective if, like some researchers believe, Alzheimer’s is the result of a series of molecular interactions and not simply a disease of “toxicity”. Dr. Dale Bredesen, a professor at the Buck Institute and UCLA Easton Laboratories, likens a brain affected by Alzheimer’s to a roof with 36 holes; while medication could patch up one hole, there are 35 other holes that require a combination of various treatments.

Following their personalized programs, nine of the ten participants saw significant improvement, and in some cases, they were able to retain the functions lost in their initial decline. Those who had been forced to quit their jobs because of memory impairment were able to return to work with improved performance.

Though the results of the study are very encouraging, they have not yet been replicated in a larger sample size. While nine out of ten improving is astounding, it is worth noting that the participant who did not improve was in the later stages of the disease. All other participants were either in the very early stages of Alzheimer’s, or in a pre-Alzheimer’s stage; these 36-point therapeutic programs may primarily benefit those who are diagnosed early. Most participants tested positive for the APOE4 allele, which put them at an increased risk of developing the disease; as the majority of Alzheimer’s cases in the United States are caused by APOE4, Dr. Bredesen encourages people to have this same test so that they can begin preventative measures as soon as possible.

And just last month, Tel Aviv University published the results of a study to observe the APOE gene’s role in Alzheimer’s disease. APOE moves lipids in and out of cells, but can appear in one of two forms: the effective APOE3 and the impaired APOE4. Researchers studied the APOE4 gene in mice, and found that its presence led to memory and learning difficulties, as well as damaged synapses in the brain. They then activated ABCA1, an enzyme that can help APOE4 with the transport of lipids through cells; this process reversed the impairment of APOE4 and, amazingly, seemed to reverse the impaired mental faculties of the mice.

While neither of these studies offers us an immediate solution to Alzheimer’s disease, the progress evident in their results are exciting and should give us hope for the future. It goes without saying that Alzheimer’s is extraordinarily complex, and the answer to the disease will be equally so. There is no such thing as an overnight cure, or a wonder drug. There are no foolproof diets or other health programs that can guarantee protection.

But a few decades ago researchers had no idea of the role APOE4 plays in the development of Alzheimer’s. There was no evidence that a multi-therapy approach to the disease could have any impact, let alone lead to a reversal of memory impairments. And these new developments in Alzheimer’s research have only occurred in the last few months; the prognosis of the disease can only improve over time, and by exploring multiple potential methods, the odds that a variety of treatments may be found increase.

In the meantime, all we can do is continue to take care of our bodies to the best of our ability, and ensure that our senior loved ones do the same. There is still so much we don’t understand about Alzheimer’s, and our efforts to eat healthily, keep our minds sharp and bodies fit, may not be enough to prevent development of the disease. But maintaining a healthy lifestyle, making sure we get enough sleep, exercising, and staying positive can only help us as we age.

Contributed by Meredith Kimple

“Is this normal?”

As a Care Advisor to many seniors, I am asked this question a lot.  After all, most of us are loathe to face what we perceive as the inevitable physical changes that come with aging, and we spend lots of time and money trying to curb the effects of time on our aging bodies.  Yet even as we are urged to keep buying the products and services that promise to stave off wrinkles and increase our energy, we do seem to endorse the idea that perhaps our hearing is going to go, our joints will become arthritic, or our eyes will grow cataracts as the moments tick by.  So we are often caught in a state of confusion about just how much change is normal, and what kinds of changes signal the onset of a serious or life-threatening condition.

There is one insidious and under-recognized change associated with aging, however, that many people consider to be inevitable, which might be the very physical issue that has the potential to set us on a course toward progressive decline, loss of function and loss of independence: reduced muscle tone and strength.  Sure, we tend to just accept that we will just not be able to run as fast as we did in our 20s, or be able to bench press 145 lbs. We get up in the morning with some aches and pains. . . and what we chalk up to stiffness.  And that is just . . . well, part of getting older, isn’t it?

Does everyone lose muscle mass?  

Generally, yes.

Gradual loss of muscle mass is a naturally occurring process associated with aging, and it happens to everyone.  This is known as sarcopenia. There are physiologic changes that cause this, and these changes occur for a variety of different reasons.  But not all sarcopenia is created equal. Some people maintain enough muscle mass and the strength they need to remain active and independent into their senior years, while others lose muscle mass and strength at a faster rate.  We all know physically fit and active people in their 90s, and might also see others who seem much older in their 70s.

Up until about age 30, the body is typically in a state of muscle building.  Thereafter, most people begin to lose a percentage of muscle mass at a rate of 3-8% per year.  After about age 50, the process accelerates, with a possible 30-50% decline in muscle mass occurring between 40 and 80 years of age.   The loss of muscle mass may not be as apparent in middle age, as decline in muscle tissue is often offset by gain in fat tissue (especially in the midsection) due to hormonal shifts.  It is estimated that over 50% of older adults in their 80s suffer from sarcopenia.

Why do we lose muscle mass as we get older? 

We lose muscle mass as we age for a variety of reasons.

Many studies have been done on different aspects of muscle loss, but the one thing experts can agree on is that muscle loss is due to a combination of complex interrelated system changes within the aging body.

The muscle building pathways are affected when we age.  For example, research has demonstrated that a major contributor to sarcopenia in aging is that the body’s muscle building pathway is less sensitive and less responsive to ingestion of essential amino acids, which are the building blocks of proteins which are essential to the maintenance of muscle tissue.  Other research has focused on the reduction in the number of motor units in aging skeletal muscle, and others have directed attention to hormonal changes that affect muscle building processes in the body. Anabolic, or “building”, hormones such as testosterone and growth hormone are known to decline in aging, and such declines in these hormones and others have also been linked to declines in muscle mass and strength.  Hopefully new research will reveal ways to interrupt or prevent the progression of muscle loss and strength that leads to undesirable outcomes for older adults.

Lifestyle.   A person’s pattern of living can also influence the degree to which a person experiences muscle loss and loss of strength.  Of course, as we might predict, inactivity and a sedentary lifestyle would contribute to muscle loss and decline in muscle strength over time.   However, dietary intake and exposure to other environmental factors may also contribute to the overall problem.   Most adults take in less calories as they get older, and those calories may be comprised of even less protein which contributes to muscle loss.

What amount of muscle loss is considered “normal”? 

Surprisingly, there has been a lack of consensus in scientific circles over exactly what amount of muscle loss in aging is “normal” and what amount of muscle loss should be considered something for which we should seek some sort of clinical intervention.   New efforts to quantify muscle loss and find reliable ways to measure it are under way.  Only with a standardized approach and specific diagnostic criteria can researches develop a body of credible data on which treatment recommendations can be based.

The international scientific community has recognized that more and more people will face the adverse outcomes associated with loss of muscle mass with aging, and has recently proposed that new standards be set forth so clinicians can make recommendations and provide treatment to prevent or slow down the progression of sarcopenia.

• Foundation for the National Institutes of Health (FNIH) Sarcopenia Project
• European Working Group on Sarcopenia in Older People (EWGSOP)
• International Working Group on Sarcopenia

Through the FNIH sarcopenia project, these groups have focused their efforts on establishing standards for measurement of muscle mass and function.

Should I be concerned about sarcopenia if it is a natural part of the aging process? 

Yes, and here is why:

Adverse health outcomes are associated with sarcopenia.  Loss of muscle mass and strength has been associated with many adverse health outcomes in older adults.  Specifically, declining muscle mass in older adults has been associated with:

• Decline in independence and mobility
• Reduced ability to handle the stress of an injury or other major health event
• Increased risk of Type II diabetes
• Diminished quality of life
• Increased risk of falls and poor health outcomes
• Increased risk of disability
• Increased risk of hospitalizations
• Increased risk for fractures due to comorbidity of osteoporosis and lower bone mineral density (FN: Creating Diagnostic Criteria)
• Increased health costs
• The prediction of earlier mortality    

Are there things I can do to prevent or slow down the muscle loss associated with aging? 

One review of 17 studies on exercise and dietary supplementation in muscle loss and aging revealed that there is little consensus regarding how much exercise or dietary supplement and it will combinations is necessary to result in the best benefits for older adults.

Thus, although there is a lack of consistent data on which to provide recommendations that are evidence-based, there are some general principles that do emerge. It is generally widely accepted that resistance training and increasing dietary protein are both beneficial approaches to correcting muscle loss in older adults. It’s just the specifics now that need to be hammered out by the research and medical communities.

In the meantime, pursuing good exercise and nutrition habits in general is likely to be helpful in spite of a general lack of consensus on specifics:

• Exercise.  The great panacea. We all know this by now, right?
• Resistance training. This means working with weights (even your own body weight is often sufficient,) and bands to provide resistance to the muscle groups.
• Strength training. This means the goal is to increase the amount of weight your muscle groups can move over time.
• Increase dietary intake of protein: Current recommendations have been shown to be inadequate to maintain or contribute to muscle building. New recommendations suggest that optimal protein intake for older adults should be 1.0 to 1.2 g/kg of body weight per day.

Dr. Deborah Gordon recommends an interval training program and describes her views on sarcopenia here. The bottom line is to keep moving, and be sure that the moving involves some resistance to the muscles moving through space.  Check with your doctor before engaging in any kind of exercise and get recommendations that are uniquely suited to you.

By Meredith Kimple

We all understand the importance of exercise when it comes to maintaining our health, but engaging in beneficial physical activity can become more daunting and difficult as we age. Alternative, gentler forms of exercise, like dancing or swimming, can still be taxing on an older body. Many physical activities hurt more than they help, and instead of building or maintaining a senior’s endurance, they exhaust, strain, and weaken their bodies.

Tai Chi, an ancient Chinese exercise that evolved from martial arts, may offer us a method by which balance and strength can be fortified without fatigue.

Over last few decades the popularity of mind-body exercises like Tai Chi and yoga has increased dramatically, and among a variety of age groups. These physical activities are not about raising heart rate, breaking a sweat, or meeting specific time goals; while you will improve your flexibility and balance by participating in these exercises, the aim is to look inward and get in tune with your own body.

Tai Chi in particular is an excellent option for seniors who, for any number of reasons, find exercising difficult. There are many different types of Tai Chi, but most are performed by moving slowly through a series of poses while engaging in deep breathing. Spatial perception becomes impaired with age, making it more difficult for seniors to keep their balance while moving and increasing their anxiety about falling. Tai Chi as a practice emphasizes the individual in relation to the space around them, which fosters greater awareness of one’s body and movements in day-to-day life. Beyond merely strengthening their physical stability, participating in Tai Chi can help restore confidence in their bodies, thereby assuaging their fear of falling.

Research has shown that Tai Chi, though movement-oriented, is also gentle on the joints. In fact, the motions employed in Tai Chi are similar to physician-prescribed exercises to help manage arthritis. The poses are made through fluid, purposeful movements that are not physically taxing on the body and which are meant to relax the participant. When performing Tai Chi the muscles are not tense, and throughout the exercise deep, even breathing is used to focus the body and mind.

There is evidence that Tai Chi reduces stress levels and blood pressure, improves strength, and can make recovery from falls and cardiovascular events easier. But more importantly, it seems to offer a safe, rewarding way for seniors to become reacquainted with their physicality. Aging is an emotionally difficult and physically draining process that we all undergo, and the change in our abilities can be very disheartening. Suddenly running up a flight of stairs is no longer possible. Stepping off the curb becomes a nasty fall. Our backs refuse to let us engage in our preferred physical activity. We are forced to be more cautious in order to navigate a less accessible world.

Practicing Tai Chi can help seniors feel more at home in bodies that are constantly changing. It can restore confidence and inspire self-love. Yes, we won’t always be able to run five miles or hike a mountain trail or bike across town. But our bodies are still amazing, still valid, and still capable of remarkable feats of strength. We just have to approach them differently, and Tai Chi is a wonderful way to foster a deeper awareness of your own body.

Many senior centers offer Tai Chi classes, and while there are YouTube videos and DVDs available for practicing in your own home, you should learn the basics with a certified instructor. This way you can be sure that you are performing the movements correctly and not straining your body. If you or a senior loved one are unable to stand, Tai Chi has been and can be adapted to a sitting position. If you have a pre-existing medical condition you should consult with your physician to make sure that you are well enough to engage in Tai Chi exercises.

If you’re interested in Tai Chi and want to know what it looks like in practice, this video shows a certified instructor leading classes!