2018 sc bar convention...loss of independence(key issues are health, memory and getting around)...

2018 SC BAR CONVENTION

Senior Lawyers Division

Symposium

“Of Sound Mind and Body”

Saturday, January 20

NO MCLE CREDIT

“What’s Age Got To Do With It”

Lisa Tolbert

2018 SC BAR CONVENTION

Senior Lawyers Division

Symposium

Saturday, January 20

What’s Age Got To Do With

It? Perspective is Everything!

20% Percentage of the population that will be over 65 by 2030 (UN Population

Division) One hundred years ago this percentage was 5.4%

Aging Defined

“Aging is an intricate phenomenon characterized by a progressive decline in

physiological functions and an increase in mortality, which is often

accompanied by many pathological diseases” (Bouzid et al., 2015)

Successful aging: “Absence of disease and disability, high cognitive and

physical functioning; and active engagement with life.” (Brummel-Smith, 2007)

Why do we age?

*Wear and Tear Theories

*Genetic Theories

*Imbalance Theories

*’Dysindifferentiative’ Hypothesis of Aging

*Mitochondrial Free-Radical Hypothesis of Aging

Taylor and Johnson.

(2008). Physiology of

Exercise and

Healthy Aging.

Human Kinetics

What’s YOUR

attitude about

aging?

Biggest Aging Fears

Loss of Independence(key issues are health,

memory and getting around)

Moving into a nursing home

Loss of Family and friends

Giving up driving

Note: only 5% fear their own death

Accepting age

related change

Live in the present; view aging

as time of opportunity and

growth!

Traditional Thinking: age=decline

Seniors, Beginner, easy does it,

gentle

New Perspective: age=growth

Older adults, Vibrant, empowered,

capable

Factors that impact optimal aging

Aerobic exercise Resistance Exercise

Healthy Nutrition Adequate Sleep

Stress Management Limit alcohol intake

Preventative medicine Not smoking

Early treatment of disease and medical

conditions

Why should we exercise as we get older?

Increased Energy

Maintain independence

Protect heart

Manage illness or pain

Manage weight or lose weight

Enhance mobility

Mental health benefits

Improve Mood

Improve brain function, creativity, prevent

memory loss, multitasking, slow cognitive

decline and progression of Alzheimer’s Disease

Successful

Centenarians

Additional factors that contribute

to optimal aging

Social Network- associated with

general health, mental health and

vitality

Volunteering helps decrease stress

related diseases

Economic Prosperity vs deprivation

ACSM Exercise Components:

*Cardio--Aerobic Exercise--”Low

cardiorespiratory fitness is a sounder predictor

of death than risk factors such as hypertension,

smoking and diabetes.” Franklin Booth (2012)

(VO2 increase,Weight management)

*Muscular Strength--Resistance training

(sarcopenia, bone density)

*Muscular Endurance

(decreased fatigue, increased functionality)

*Flexibility

(improve joint ROM, balance)

*Body Composition

(fat to muscle ratio, increased metabolism)

Benefits of

cardio exercise

Cardiorespiratory exercise helps

reduce inflammation and

oxidative stress and growth of

new capillaries in skeletal

muscle.

Improves insulin sensitivity, helps

prevent diabetes, can reduce CAD

risk up to 50%, lower incidence of

colon cancer and breast cancer,

improve balance and prevent falls,

lower blood pressure, improve

cholesterol and improve triglyceride

levels

Cardio

guidelines

ACSM Physical activity

guidelines for Americans

At least 150 minutes of moderate

intensity aerobic exercise per week

OR 75 minutes of vigorous intensity

aerobic physical activity OR a

combination of both.

All major muscle groups

2 or more days a week

Combine cardio and strength

Benefits of

strength training

Resistance exercise reverses

aging in human skeletal muscle.

Losses being to occur at age 40

Increase fat free mass, bone

mineral density, glucose

metabolism, muscular strength and

endurance, lower incidence of

chronic disease, improved

psychological well being, increase

in resting metabolism

Strength

Training

ACSM recommendations for

senior strength training

Frequency 2-4 times per week

strength training (48 hour rest

between sessions)

Avoid lengthy training sessions-30

minutes average

Multi joint exercises recommended

Machines recommended over free

weights to begin

Additional

factors:

Important considerations when

performing strength training:

Frequency

Duration

Exercise selection

Sets

Intensity

Repetitions

progression

A word (or two)

about stress

Take a deep breath!

Chronic stress activates the HPA axis(hypothalamic-

pituitary-adrenocortical axis) which: decreases leptin,

increases cortisol, increase grehlin and increases

neuropeptide-Y; all are factors increasing brain

aging/dementia.

Stress/Cortisol Aging Connection

Fight Hormone (norepinephrine)

Flight/anxiety hormone (epinephrine)

Chronic Stress (cortisol adrenal cortex)

Cortisol Cascade:

Fatty acids released into bloodstream

Relocating fat deposits to deep abdomen

Enhances lipogenesis or new fat creating (pills

cannot combat this cascade)

Mind Body programs, relaxation, problem

solving, exercise=lessen stress, depression and

cognitive decline

31 % CVD is the #1 cause of death globally

What is CVD?

Large artery thickening and stiffness, diminished cardiovascular function due to

endothelial dysfunction; reduction/impairment of vasodilators, particularly nitric

oxide, development of atherosclerosis.

Relaxation Breathing Drill

Getting Started

Important

Considerations

First Things First

Consult a physician

Consider health concerns

Choose activities of interest

Commit to a schedule

Contemplate hiring a trainer for

assistance and support

Building your Plan

Incorporate the following:

*Balance Training

*Cardio training

*Strength and power training

*Flexibility training

Activities:

Walking

Group fitness classes

Water aerobics

Yoga, Pilates, Tai Chi

Helpful suggestions

Listen to your body

Start slowly and build steadily

Be mindful

Ask for help/support

Focus on Short term goals

Keep a log

When your routine changes:

Traveling? Fitness centers, walking, exercise

bands

Illness? Wait until you feel better to start again

and build up gradually

Injury? Talk to your doctor about safe exercises,

start slowly and build up gradually

Chair Squats Bridges Banded Core

Activation

Lunges Dead Bug Push ups/dips

Steps Planks Banded front/side raises

Band Lat Pulls Quadrupeds Banded Arm Curls

Band Fly Windshield Wipers Banded Triceps

Some Basics:

Centers for Disease Control www.cdc.gov/physicalactivity/downloads/growing_stronger.pdf

www.cdc.gov/physicalactivity/basics/older_adults/

What’s Age Got to Do

with It? NOTHING!

Your choices dictate

your wellness!

Thanks!

Contact:

Lisa K. Tolbert

Fitness Services Manager

McLeod Health and Fitness

Center

2437 Wilwood Drive

Florence, SC 29501

thequeenphoenix@yahoo.com

Sources

● Sara Kooperman sjkooperman@gmail.com DC

Mania 2017 presentation on Exercise and Aging

● Len Kravitz, Ph.D.; The Modern Science of

Longevity

● Taylor & Johnson. (2008). Physiology of

Exercise and Healthy Aging, Human Kinetics

● Clarity Final Report (2007)

● Cammy Dennis, Fitness Director On Top of the

World and The Ranch Fitness Center and Spa;

“Embracing Wellness for Optimal Aging”. DC

Mania 2017

● Lopez-Otin, C. et al. (2016). Metabolic control of

longevity, Cell, 166, 803-821. International

Council on Active Aging

● www.helpguide.org/articles/healthy-

living/exercise-and-fitness-as-you-age

International Council on Active Aging

● A Review: Journal of Aging and Physical Activity,

17, 479-500

● ACSM.org Fitness for Anti-Aging/ Tiffany Esmat,

Ph.D.

● Melov,S. Et al. (2007) PloS ONE, 2 (5): e465

● Fabio Comana, MA.,MS.NASM CPT, CES &

PES; NSCA CSCS; ACSM-EP-C; ACE CPT &

HC;CISSN

“Eat, Drink, and Be Happy in Your Senior Years”

Jim & Pat McLaren

2018 SC BAR CONVENTION

Senior Lawyers Division

Symposium

Saturday, January 20