Medical Update September 2023

Medical Guide, September 2023— 11 A ging is an inevitable component of life. Young children often cannot wait until they get older because of the freedoms that seemingly come with being more mature. On the fl ip side, adults often wish they were young again. Time waits for no person, and with aging comes many changes, many of whichmanifest physically. The following are some components of healthy aging that go beyond graying hair and wrinkling skin. Bones, joints andmuscles According to the Mayo Clinic, with age bones may become thinner and more fragile. Joints will lose their fl exibility, while muscles lose mass and strength, endurance and fl exibility. These changes may be accompanied by a loss of stability that can result in balance issues or falls. It’s common for the body frame to shrink, and a person may lose a few inches from his or her height. A doctor may suggest a bone-density test or supplementation with calcium and vitamin D to keep bones as strong as possible. Physical activity that includes strength training can help keep muscles strong and fl exible. Body fat As muscle mass diminishes, body fat can increase. The Merck Manual indicates that, by age 75, the percentage of body fat typically doubles comparedwithwhat it was during young adulthood. The distribution of fat also changes, which can adjust the shape of the torso. Heart Organs in the body also age, and cells begin to die o ff , making those organs work less e ffi ciently. Theheart isonesuchorganthat changeswithage. Itpumpsmorethan2.5millionbeatsduringone’s lifetime. As a person gets older, blood vessels lose their elasticity, and the heart has to work harder to circulate blood throughout the body, reports Johnson Memorial Health. Exercise can help keep the heart as strong as possible. Urinary tract and kidneys The kidneys become smaller as a person ages, which means they may not be able to fi lter urine as e ff ectively. Urinary incontinence may occur due to hormonal changes or because of an enlarged prostate. Furthermore, the bladdermay become less elastic, leading to an urge to urinate more frequently. Memory and thinking Older adults experience changes to the brain as they age. Minor e ff ects on memory or thinking skills are common andnot usually cause for worry. Staying mentally active by reading, playingword games and engaging in hobbies can help. Following a routine and making lists (as multi-taskingmaybecome challenging) are some additional ways to addressmemory issues. These are just some of the changes that can come with aging. Generally speaking, exercising, using the brain and adhering to a balanced, healthy diet can help keep the body functioning well into one’s golden years. How the body changes with age A balanced diet and exercise, which includes a combination of aerobic activities and strength training, is necessary to maintain long-term health. According to the Centers for Disease Control and Prevention, regular physical activity is one of the most important things older adults can do to protect their overall health. Exercise helps to delay or prevent many of the conditions that come with age. Adults ages 65 and older should aim for the recommended 150 minutes a week of moderate-intensity activity, such as brisk walking, and at least two days of activities that strengthen muscles. When it comes to muscle strengthening, seniors can follow these safety guidelines as they embark on their strength-training journeys. • Speak with a healthcare provider fi rst. Get the green light to proceed with an exercise regimen before beginning by having a discussion with your general practitioner about your fi tness goals. Your doctor can recommend strategies that are safe and point out any exercises that may compromise your overall health. • Master basic exercises fi rst. Anyone new to strength training, which is sometimes known as resistance training, can start out slowly, even using just body weight, to provide resistance. Resistance exercises can include squats, crunches, modi fi ed pushups, planks, and lunges. • Graduate to resistance bands. When youÕre ready to move on to something else, consider resistance bands as an alternative to free weights. The bands can help you develop good form before introducing weight. Good form is key to avoiding injury. • Work with a trainer. Working with a certi fi ed personal trainer can help you learn how to use free weights and strength- training machines correctly. A trainer also can create a routine that includes the right number of sets and repetitions to gradually build and maintain muscle mass. If you decide against hiring a trainer, gym sta ff members may guide you through equipment and demonstrate proper form. • Exercise with a friend. Strength training with a friend or family member can provide motivation and keep you on target to meet your goals. • Build up gradually. Your fi rst strength session should only last 10 to 15 minutes, according to Ti ff any Chag, C.S.C.S., a strength coach at the Hospital for Special Surgery in New York. This enables you to gauge soreness. Wait until soreness abates before beginning your next session if you are new to strength training. Strength exercises are a vital part of maintaining health as a senior. Such exercises help maintain muscle mass and also improve balance and bone health. Strength training for seniors