exercise and aging

Still on the Fence? Here’s some Good News!!

by ultrapeg
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Mickelson Trail, Custer, SD Photo:Peg Ryan

Here’s some more good news about the relationship between exercise and health as we age.  Although distinctions are made in these articles between physical and mental health, we all know about the interrelatedness of mind and body.  So if your body feels better, most likely your mind will work better, too, and vice versa.  A study published in the most recent issue of the Journal of Aging and Physical Activity showed that “exercise is associated with significantly lower depression severity”.  In fact, the article goes so far as to suggest that exercise may be a more effective alternative to antidepressive medications. Especially in older adults for whom antidepressants often don’t work that well.  Turns out, too, that it doesn’t matter what kind of exercise and that the beneficial effect was apparent across different age groups.  

Another article in the same journal showed a link between improvements in balance and any type of exercise.  These results showed up in as little as 4 weeks.  So it doesn’t take long to begin to register improvement.  It also did not matter what type of exercise was done by study participants.  Improvements were seen over all modes of exercise.  As you know I have long pointed out that consistent practice of yoga and/or Pilates will improve one’s balance.  Of course, I am also a strong advocate of consistency.  Practice improves ability and regular practice improves skill.  These articles also further reinforce one of my favorite concepts:  it’s never too late to start and it’s never too late to improve.

Which is a nice seque to another article from the same journal which examines adherence to yoga practice among women with osteoarthritis.  The study participants in this case were women, but I’m sure the results would extrapolate to men also.  The article starts with the premise (already established) that “yoga is beneficial for osteoarthritis management”.  But, of course, this is true only if one sticks to a regular practice of some type.  Another quote: “Higher yoga adherence was correlated with improved symptoms, physical function, sleep quality and quality of life”.  Wow!  That’s a mouthful.  The study also suggested that there are two important factors contributing to the ability to maintain a regular practice.  The first is, not surprisingly, the ability to see and feel improvement in any of the symptoms listed above.  But there are also social factors involved.  Taking classes can be a social event.  Experiencing the social connection and feeling the support and camaraderie of a group can be a huge motivator.

So, in case you don’t yet have enough reasons to try a class or just get outside and move on a regular basis, perhaps these results will help convince you to start. Each of these articles reinforces the main benefits of yoga and Pilates which are improvements in strength, flexibility and balance on both mental and physical levels.  Getting started is the hardest part.  Once you take that leap you’re halfway there.  Then if you want to really see improvement, stick with it.  You can do it!!

The Power of Physical Activity

by ultrapeg

Here are some words to live by:

“All parts of the body, if used in moderation and exercised in labors to which each is accustomed, become thereby healthy and well developed and age slowly; but if they are unused and left idle, they become liable to disease, defective in growth and age quickly”.

(Kokkinos & Myers 2010)

Want to know who said them?  It was the famous 5th century Greek physician Hippocrates (remember the “Hippocratic Oath”?) The quote suggests that we need to keep using “all parts of the body” the way they are designed to be used if we want to maintain good health as we age.  In our sedentary modern times we can’t take this use for granted.  We need to make a concerted effort to use those muscles that have become “unused and left idle”.
Studies have consistently shown that physical activity can improve our health at any age.  And it is never too late to start or to benefit. Just a few of the common ailments that can be improved with regular exercise include:  high blood pressure, coronary artery disease, diabetes, osteoarthritis and osteoporosis.  There’s more good news.  A recent study by Dr. Bruce Barrett at the University of Wisconsin suggests that mind-body practices like yoga and Pilates can help reduce the incidence of acute respiratory infections such as flu.  The changing of the clocks often signals the beginning of the end of winter, but the flu season is late this year.  Cases are just now beginning to appear.  So it’s not too late to protect yourself.  Consistent classes can be the perfect partner for your flu shot.
But wait – there’s more!  Turns out that research conducted at the Mayo Clinic has found that deep breathing may help with hot flashes. Those of you who practice yoga know that deep breathing is an important component in our practice. Breathing with movement is also a major part of Pilates.  So classes offer an opportunity to learn some breathing techniques that might help. The number of problems addressed just keeps growing.
The strength, flexibility and balance that we work on in both yoga and Pilates help to prevent falls while keeping muscles mobile and bones aligned and strong.  The mind-body connection can also help reduce or lessen the severity of injuries if they occur. Regular practice of yoga and Pilates can also help to reduce the stress, anxiety and negative emotions that can impact our ability to resist disease.
Bottom line?  There doesn’t seem to be any down-side to coming to a class.  Every move can be adapted to your individual level of ability.  So whatever your age, capacity, or level of inactivity you can benefit.  As I frequently say, we call it practice for a reason.  The goal is not perfection (whatever that means) it is simply to find a level of practice that works for you and that you can maintain on a consistent basis. Then you can experience the full array of benefits that continue to be documented through ongoing research.