Senior Fitness

senior fitness
Senior Fitness. Benefits of Exercise

More than half the emergency room visits are from falls by our elders north of 65 years old. How many people know someone who fell and then it was all down hill from there?! Balance, strength, mobility are important in determining life expectancy and enjoyment of life.

You can weight train at 90 years old and make improvements on your fitness. You can run a 5k if you wanted. You’re never too old to grow! Here is a list of benefits of exercise and some fun videos of seniors completely dominating!

  • Live longer. According to the World Health Organization, leading a sedentary lifestyle is one of 10 leading causes of death and disability.
  • More efficient absorption of nutrients. Exercise helps support healthy digestion and allow your body to absorb nutrients more effectively 
  • Reduced risk of stroke or heart attack. Regular exercise lowers your risk of heart disease. It can also help to keep your blood pressure down. If you suffer from high blood pressure, exercise can even help to lower blood pressure.
  • Better bone density. Exercise, especially strength training, protects against loss of bone mass. This leads to lower risk of osteoporosis and broken bones.
  • Healthier Joints. Exercising can help control joint swelling and so can reduce pain caused by arthritis.
  • Reduced risk of developing dementia. Physical activity reduces the symptoms associated with anxiety and depression and can lead to improved moods and increased feelings of well being. 
  • Prevent or delay disease. People who exercise regularly tend to recover more quickly from injury, illness, or surgery. That’s because a strong body is better equipped to fight infection and recuperate effectively.

So, in a Nutshell….JOINT HEALTH

Truly, you are an athlete in life. You need to be aware of all that is your body. Keep it fine tuned so that you can be ready for anything! Here is some more information on senior fitness after 70! Harvard.edu

Check out CMass member Charlie Parr working on his balance. 

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NSAIDs good for your WORKOUT?

Listen, I’m all for feeling good for workouts and sometimes that feeling good involves the use of Advil or Motrin, better known as NSAIDs (none steroidal anti Inflammatory drugs). Research has shown that anti-inflammatory drugs, even though make you feel better, do not help with performance.  I’m a bit skeptical on this. I feel the Day of a competition NSAIDs would help but outside of the game Day they should be only used sparingly for pain management.

Inflammation within itself is crucial for repairing muscles after a workout. Increased blood flow brings nutrients to help the recovery process. So, all those micro tears which you created during a workout need inflammation to help repair the muscle and make you stronger. NSAIDs deter this from happening.

Research is also finding that the use of NSAIDs has a connnection to “increased heart attacks and strokes on people who were never at risk for heart disease.”

So, is it worth it? No, it’s not! There are ways to reduce inflammation when needed naturally:

  • Supplement with Turmeric
  • Take Fish Oils (pills or consume fish)
  • Staying hydrated 24/7
  • Reduce alcohol consumption
  • Eat unprocessed foods
  • Reduce sugar intake
  • Consistent Active Recovery (ice baths, CryoTherapy, massage etc)

It may take more work for you to feel better but it beats increasing the probability of an early health scare!

Read up more here: Harvard Health