Get movin' to slow down the hands of time
With age comes inevitable changes to our bodies -- muscle is lost and fat is gained. The secret to aging gracefully, said Meena Garg, M.D., assistant professor of clinical family medicine at the Indiana University Center for Sports Medicine, is to stay active.
"The aging process is actually accelerated when we are inactive," Garg said. "As we age, balance and coordination may wane a bit. Muscles become less strong and bone cartilage wears down. These are all physiological changes, but they are not happening at the rate we think. Often, what we think of as aging is actually the result of a sedentary lifestyle."
She offers the following tips:
- Stay active, but also flexible and strong. Garg recommends maintaining an exercise regimen that includes cardio exercise, stretching and resistance training. "When people think of physical fitness, they often think about running on the treadmill. There's more to fitness than that," said Garg. "Stretching helps to maintain flexibility around the joints and prevents stiffness. Resistance training maintains strength, coordination and body weight. It also takes pressure off the joints."
- Maintain proper nutrition. Garg said calcium and Vitamin D are especially important to the aging athlete. Calcium protects bone density and Vitamin D helps with calcium absorption as well as muscle performance and balance. It is recommended that adults over the age of 50 get 1,200 milligrams per day of calcium. "Many adults in this age group only get half of that with their typical diet," says Garg. "The best place to get calcium is from the diet, but if people can't do that, then we usually recommend supplements as needed." The National Osteoporosis Foundation recommends 800-1,000 international units of Vitamin D per day.
- Stay hydrated. "This is important for pretty much all body functions and also to prevent issues like dehydration and heat illness," Garg said. "Hydration is also a good way to maintain joint function and mobility."
- Pay attention to injuries. As a person ages, he or she experiences a greater risk for injury. Connective tissue becomes less flexible and bones become less dense and more susceptible to fractures. "There is normal soreness and then there are signs of injury," said Garg. "Pay attention to your body."
- Use appropriate equipment and protective gear. "It all depends on the activity you are doing," says Garg. "You do need good shoes, though." Garg also recommends sun block for outside activities as well as proper protection from the weather.
- Physical activity is good for your mental health, too. "Regular physical activity has been shown to protect against mild cognitive impairment," says Garg. "Exercise has also been known to improve mood and be effective as part of a treatment strategy for depression."
To read more articles from the School of Medicine, visit http://newsinfo.iu.edu/cat/page/normal/358.html.
