Exercise and Aging: Maintaining Independence and Quality of Life

Watch the introductory video to understand the scope and purpose of the program. See Dr. Kernisan's opening remarks.

“Exercise is by far the most potent longevity drug. No other intervention does nearly as much to prolong our lifespan and preserve our cognitive and physical function.”

Consider how exercise can impact your own life and well-being as you age. Take time to connect Dr. Kernisan's words to your personal goals and motivations. Write down your thoughts on what you hope to achieve.

Understand the difference between general physical activity and structured exercise. Consider examples Dr. Kernisan uses.

“Exercise is essentially a form of structured physical activity where the intention is to exert yourself or to physically challenge yourself.”

Learn about the benefits of exercise at the cellular level, including improved glucose metabolism, reduced inflammation, and improved mood and sleep. Reflect on these benefits and their relevance to your personal health goals.

“Exercise also broadly speaking generally will improve glucose metabolism and reduce inflammation.”

Perform strength training exercises at least twice a week to maintain and increase muscle strength, power, and mass. Focus on major muscle groups, adapting exercises as needed. Consult with a healthcare provider before starting, as emphasized by Dr. Kernisan.

“These are exercises that challenge muscle strength to enable you to maintain and even increase muscle strength, muscle power, muscle mass.”

Engage in aerobic exercises such as swimming, cycling, or brisk walking to improve heart and lung capacity. Aim for 150 minutes of moderate intensity or 60 minutes of vigorous intensity per week, but remember Dr. Kernisan's advice to start small and be consistent.

“These are exercises that give your heart and lungs a workout.”

Practice balance exercises like heel-to-toe walking, Tai Chi, or yoga at least twice a week to strengthen stabilizing muscles and improve coordination. Focus on maintaining balance safely.

“When we balance to actually balance, it requires the strength of stabilizing muscles in the core, plus the participation of the brain to coordinate the movement.”

Engage in flexibility exercises like stretching or yoga to maintain or improve range of motion in joints and muscles. Stretch all major muscle and tendon groups after warming up, remembering Dr. Kernisan's emphasis on avoiding bouncing.

“Really putting your body through like the full range of motion helps maintain that mobility and flexibility.”

Calculate your recommended daily protein intake based on your weight. Aim for 1.3 grams per kilogram of body weight per day (0.6 grams per pound per day).

“I personally think it can be a good idea to aim for 1.3 grams per kilo per day.”

Distribute your protein intake evenly throughout the day, aiming for approximately 25-30 grams of protein per meal or snack. Pay attention to Dr. Kernisan's advice about spreading protein intake.

“You really wanna think about spreading it over three meals or possibly even four.”

Understand that falls are a leading cause of injury for older adults and learn about fall risks.

“Falls are actually the leading cause of fatal and non-fatal injuries for older adults.”

Research validated exercise programs for fall prevention, such as Otago and Healthy Steps in Motion. Consult with a doctor for a fall prevention evaluation.

“I would encourage you to look for a validated program that means a program that has actually been designed by experts and studied and the results have been published.”

Create a weekly exercise plan that includes specific exercises, days, and times. Set realistic goals and track your progress.

“A plan means we organize ourselves a little bit more and often they are sort of created on a kind of weekly basis and they should include which exercises the person will be doing on which days.”

Regularly assess your progress and adjust your exercise plan as needed. Increase the weight, repetitions, or intensity of your exercises as you get stronger.

“If you are doing the exercises consistently and correctly, you should find that you're getting stronger. So it is appropriate first of all for the muscles to keep getting stronger. You really should be increasing the weight and challenge.”

Consult with your primary care provider or a knowledgeable healthcare professional before starting or increasing your exercise program. Discuss any chronic health conditions and potential precautions.

“For older adults it is often a good idea to consult with your health provider, your primary care provider, or someone else who is knowledgeable and knows about your health.”

Begin with small amounts of exercise and gradually increase the intensity and duration over time. Focus on consistency and building a habit.

“It's okay to start low and go slow. So that can mean several things. Maybe that means that the first week or first few weeks you don't attempt all four types of exercise.”

Learn about the risks of exercise, such as muscle overuse, falls, and cardiopulmonary strain. Take steps to manage these risks by listening to your body, avoiding untreated osteoporosis, and working with a professional.

“There's a real risk of injury due to muscle or joint overuse.”

Learn about the benefits and safety of exercise for frail older adults. Emphasize starting low, going slow, and providing support.

“Even the frails older adults tend to benefit from physical activity and from exercise.”

Discover the benefits of exercise for people with Alzheimer's or related dementia. Identify obstacles to exercise and explore strategies for cueing, encouragement, and enjoyable activities.

“Exercise has been studied a fair bit when it comes to cognitive impairment and it's believed to have many benefits.”

Learn strategies for encouraging a spouse, parent, or friend to exercise. Focus on understanding their perspective, modeling exercise yourself, and accepting their choices.

“It's fine to encourage exercise, but you wanna be very careful about insisting because often insisting just doesn't work.”

Reflect on the key takeaways of the program and identify specific actions you can take to incorporate exercise into your life.

“Aging just naturally the nature of Aging is that we lose strength and muscle mass unless we are actually intentional and proactive about maintaining it.”

Make a commitment to exercise consistently and track your progress over time. Celebrate your successes and adjust your plan as needed.

“Every little bit of exercise helps, especially if you do it consistently because even a small amount consistently done will benefit your health.”