An article in The American Journal of Epidemiology reported that sitting and too little exercise can speed aging by as much as eight years. A group of 1,481 women, average age 79, wore motion sensors for one week, after which a white blood cell count was taken. Those that were more sedentary with little exercise proved to have shorter telomeres. Telemeres are caps at the end of our DNA strands. The shorter and more frayed they are the more susceptible a person may be to to heart disease, certain cancers, type 2 diabetes and shorter life expectancy.
More then fifty studies have been done on the beneficial effects of beetroot juice. It has been shown to enhance blood vessel health, improve neuro-muscular efficiency and endurance, boost oxygen delivery and help control blood pressure. A new study conducted at Northumbria University in the United Kingdom has concluded that it can reduce recovery time following intense exercise. Results were published in the European Journal of Applied Physiology. After Intense exercise of 100 drop jumps, 30 active males were given beetroot juice or a placebo. The group given the Beetroot juice proved to have less soreness and a faster recovery time.
Processing speed, the measure of how our brains absorb and respond to information, seems to be especially hard hit as we age. The fraying of white matter, the specialized cells of the brain that communicate messages between neurons, are greatly affected after age 40. A study conducted at the University of Illinois and published in “the Frontiers of Aging Neuroscience” showed a difference in brain scans of older, healthy yet sedentary adults before and after they had incorporated dancing into their lifestyle. Participants were divided into three groups. One group was assigned brisk walking, another stretching and balance training and the final group intricate choreography in country dancing. After six months, the three groups were retested and the group that was assigned to learn new dancing techniques had a remarkable increase in the density of the white matter. It seems that the choreography, which involved fluid lines and squares along with continually changing partners was responsible for the increase in processing speed. New activities that include movement and socializing seem to be the key in retaining mental acuity.
When running forward, runners hit the ground near the back of the foot and roll onto the front. Backward runners use a completely different set of muscles to complete the activity. Studies have found that backward runners use more leg muscle and in so doing require 30% more energy resulting in burning more calories. Just the act of walking backwards can increase a level of physical performance. Backward running is now being used in physical therapy due to the amount of decreased stress it places on the knees. This is especially useful for older adults. Studies done at the University of Milan show that, although there is a danger of falling, there is tremendous benefits to a person’s balance. Best to start slowly on a track and with a partner who can guide you.
Studies at the University of Alabama worked with men and women in their 60s and 70s. Under supervised weight training programs they developed muscles that had a mass and strength of people 20 to 30 years younger. Unlike younger men and women who can build new muscle fibers, with age a portion of the muscle fibers in older people dies. The remainder of the muscle fibers suffer from shrinkage do to underuse. However these remaining fibers do respond and will grow with proper and consistent training. Progressive weight training until the muscle are exhausted seems to be the way to go.
According to a new statement released by the American Heart Association, aerobic fitness should be considered as a vital sign. In other words it should be given the same attention and importance as body temperature, blood pressure, pulse and breathing rates. It is now felt that aerobic fitness is a better indicator of heart disease more so than smoking, obesity and high blood pressure. Cardio-respiratory fitness, another name for aerobic fitness, is an indication of how well the body can deliver oxygen to all the tissues of the body especially the heart. However, most doctors are still reluctant to give aerobic fitness the attention it deserves. Some are unaware that a treadmill is not necessary. There are now simple equations and calculations that can give accurate levels of aerobic fitness. It is advised by the heart association to request a test for aerobic fitness the next time you go for an examination.
Google has over 70 million hits for the word detox. Designer juices are a 5 billion dollar a year business. We have been inundated with literature about the fact that we are surrounded by toxins and are advised to detox our bodies. We are lead to believe that the overload of toxin is more than a body can withstand. The meaning of the word detox originally stood for a cure for drug addiction. The word has been adopted by many companies promising to rid our bodies of toxins if a certain plan is followed. What toxins specifically are they referring to? Are these programs nothing more than starvation diets with little or no protein and fat? Is our body not naturally equipped as a perfect machine to cleanse itself? Our livers and kidneys are constantly filtering out waste. Our small intestine is on guard blocking unwanted agents from entering the bloodstream while our large intestine is busy helping waste leave our bodies. In addition, our skin, lungs and lymphatic system are eliminating toxins through sweating and breathing. It would seem if we fed ourselves more of the proper nutrients instead of cutting back, as these cleanses imply, we would actually encourage the body to do its job more efficiently. If you would like to give your system a break, try accomplishing it naturally via eating small but highly nutritional snacks 5 or 6 times a day for a week. Green leafy vegetables are incredible for blood purification. Water, exercise and proper ventilation in our homes are key to keeping our organs functioning. In other words, detoxing the body is really just an ongoing process, a way of life free of so much of the processed food we have been convinced to incorporate in our way of eating. Better digestion and complexion, increased energy and stamina, better absorption of nutrients, even weight loss are the results of eating clean without the high cost of resorting to commercial “detoxing” cleansers.
The tissues that comprise the human body (muscles, tendons, ligaments, fasciae) can get pretty beat up if you are a sports enthusiast or just an extremely active individual. Keeping these tissues in top shape will prevent future injury and long term pain. Foam rolling, stretching, sports massage, chiropractic treatments, acupuncture, contrast bath therapy (hot and cold alternation) are just some of the modalities that should be considered as part of a regular exercise program. In keeping the blood flowing through these tissues they will remain healthy and most important flexible.
Source: Muscle & Performance July 2016