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Physical and Mental Health - Exercise, Fitness and Activity
Healthy body, healthy mind! Physical Exercise, Fitness, Running, Jogging, Gym and Activity. Twitter Hashtag: #GymEd Curated by Peter Mellow |
Scooped by Peter Mellow |
Older adults typically need more protein than younger people. Here’s how to ensure you’re getting enough.
“The standard healthy adult who is eating a healthy diet does not need a protein supplement,” Ms. Dodd said. “But if they can’t get their protein needs through food, then that’s when supplements can be helpful.”
“The take-home message for people 65 and up is that you should make sure you consume enough protein and, number two, be active,” Dr. Willis said. “Being sedentary seems to promote sarcopenia more than anything else.”
Scooped by Peter Mellow |
Older adults undergoing age-related decrements in muscle health can benefit substantially from resistance exercise training, a potent stimulus for whole muscle and myofiber hypertrophy, neuromuscular performance gains, and improved functional mobility. With the use of advancing technologies, research continues to elucidate the mechanisms of and heterogeneity in adaptations to resistance exercise training beyond differences in exercise prescription. This review highlights the current knowledge in these areas and emphasizes knowledge gaps that require future attention of the field.
Scooped by Peter Mellow |
People start to gradually lose muscle mass in their 30s and 40s, and after the age of 60 this decline accelerates. In some circumstances, protein powder can be helpful.
Scooped by Peter Mellow |
Sarcopenia, a decline in skeletal muscle in older people, contributes to loss of independence.
Rescooped by Peter Mellow from Aspects of Ageing |
Sarcopenia, a decline in skeletal muscle in older people, contributes to loss of independence.
Sarcopenia is real and it does start at age 40. There is a great deal you can do to prevent it, counteract it but you have to be careful. No sense in starting a work-out routine and blowing out your ACL (anterior cruciate ligament), for example. Then you won't be able to walk properly for months, let alone work out. The key is to find a workout that is safe with sets of similar, repetitive routines. The intensity with which you carry out these sequences is what will make the work-out effective, not how crazy or entertaining it seems. Avoid stressing the joints with sudden, awkward, jerking movements. As we get older, contact sports are risky and lead to more and more injuries because of the "contact," but also because the movements are not controlled. The "contact" issue is easy to understand. If you kick someone's lower leg in soccer, for example, you can snap their tibia in half. That just happened to the son of one our teachers at CardioYoga.com and he isn't any where near 40 years old. But beyond the "contact" issue, it's the sudden, awkward stress on the joints that poses risk. When you are moving your body suddenly to fight for a rebound or jumping sideways to head-butt a ball, that's also risky. It's the landing from these uncontrolled movements that can cause a twist of a knee, the ankle, and even the mid-foot in ways that can result in ligament strains, muscle sprains, ligament ruptures, and even broken bones. Conclusion: Pick a fitness studio with group classes which have well designed routines, that are studied carefully and therefore low risk. Email me and I will tell you if the class you are choosing is safe (cardioyogastudio@gmail.com). Stationary cycling with different intensity internals is likely the safest workout you can do in group form. After a while, I understand, you need a change of pace, but make sure if you sign up for a HIIT class with or without a Yoga/ stretching sequence, that the creators of these routines know what they are doing. Otherwise you'll end up on the table with one of my colleagues cutting into you to repair the damage.