| Over the past few years, research has shown | | | | What about nutrition? To start, most people need |
| that endurance is not as important as strength to | | | | to clean up their diet by removing the processed |
| improve functional capacity in aging adults. One | | | | and refined junk that fills their cabinets and fridge. |
| problem that plagues many elders (particularly | | | | That means no more cereal and juice for |
| females) is osteoporosis. You hear of many | | | | breakfast, or cold-cut sandwiches and pop for |
| seniors falling and breaking bones - they can't | | | | lunch, or pasta and wine for dinner. That also |
| even get up to call for help. Well, the sad reality is | | | | means sticking to the perimeter of the |
| that their bones break first and then they fall! | | | | supermarket when shopping for groceries - forget |
| Weight-bearing exercise is crucial. | | | | the middle aisles! |
| "There is evidence that resistance training brings | | | | Eat 4 or 5 small meals spread throughout the day |
| about functional and metabolic adaptations that aid | | | | and make sure you drink plenty of water. |
| in the prevention of sarcopenia, osteoporosis, and | | | | Dehydration is part of the process of aging. At |
| obesity, and increases the functional capacity of | | | | birth, 85% of the body is made up of H20 ... by |
| elderly individuals." (Barbosa et al., 2002) | | | | the time you die, it's 50%! When water stores |
| If you seek strength, use heavy weights for low | | | | are dropping, it indicates that something is wrong. |
| reps with plenty of rest between sets. If body | | | | Usually it reflects a breakdown of muscle tissue. |
| composition is your goal and you want to reduce | | | | So make sure you stay well hydrated by |
| some body fat, stick to a lighter weight for more | | | | consuming .5 ounces of water per pound of body |
| repetitions but with a shorter rest interval. Don't | | | | weight. |
| overdo it though. Listen to your body. Sarcopenia, | | | | Here's a sample diet: |
| a condition where the muscles atrophy or waste | | | | Meal 1 - Spinach omelet |
| at a rate of 6 pounds per decade after the age | | | | Meal 2 - Chicken salad with a vinegarette dressing |
| of 30, is another factor to consider. The following | | | | Meal 3 - Salmon with green vegetables |
| program will help build muscle mass. | | | | Meal 4 - Cottage cheese with mixed berries |
| A1) Back Squat | | | | You may have a cup of coffee (preferably |
| A2) Lying Leg Curl | | | | organic, Swiss-process decaf) in the morning, but |
| B1) Bent-Over Row | | | | favor green tea in the afternoon and chomomile |
| B2) Close-Grip Bench Press | | | | tea at night. Feel free to snack on raw nuts (in |
| C1) Abdominal Crunch | | | | moderation, of course.) |
| C2) Standing Calf Raise | | | | As far as supplementation is concerned, the only |
| Do 2-3 sets of 10-12 repetitions with 60 seconds | | | | one that I deem absolutely necessary is fish oil. |
| of rest between sets. Make sure to keep the | | | | Other than that a high-quality protein powder, |
| movements slow and controlled. Perform the | | | | probiotic (or friendly bacteria), and fiber |
| routine 3 times a week (every other day.) | | | | supplement are worthy of consideration |
| Restoration in the form of massage, contrast | | | | particularly following your workout (this would be |
| (hot/cold) showers and baths, or some light | | | | your fifth meal if you follow the sample diet |
| cardiovascular exercise (such as walking) and | | | | outlined above.) Even a multi vitamin/mineral is |
| stretching can be useful. | | | | unnecessary if you are eating fresh, wholesome |
| Lifestyle plays a crucial role. It goes without saying | | | | (again preferably organic) foods everyday. |
| that recreational drugs, smoking and alcohol will | | | | Don't let mother nature take a toll on you without |
| play havoc on your body no matter what age | | | | a fight. Collect your health with your pension and |
| you are. Sleep is important as well. Try to sleep | | | | take action! |
| before midnight (in fact, be in bed no later than | | | | Getting in shape does not have to be complicated. |
| 10:00 pm if possible) and wake up at the same | | | | By following this simple plan, you should be able to |
| time everyday. A short nap or two during the | | | | reap the benefits of improved health at any age. |
| day is also beneficial. | | | | |