How can we age gracefully?

Americans are living longer. Making the correct choices in nutrition and exercise could help them enjoy their golden years.

Written by: Barbara Gutierrez, News@TheU, University of Miami

Not too long ago, people who were 65 years old and older were expected to retire from work and lead a sedentary life. Those days are long gone. 

Although life expectancy in the United States is about 79 years, better health care, medical discoveries, and healthier lifestyle habits are helping many live well into their 80s and 90s. Still, aging brings gradual physical and cognitive decline. So how can we age gracefully and truly enjoy our golden years?

Experts agree that beyond adequate sleep, avoiding smoking, and limiting alcohol, the key is combining exercise with a healthy diet.

Joseph Signorile, professor in the Department of Kinesiology and Sport Sciences at the University of Miami School of Education and Human Development, has written extensively on this subject, including Bending the Aging Curve: The Complete Exercise Guide for Older Adults. His research focuses on targeting exercises to the needs of the individual, especially older people. He believes that no matter what age they may be, people can slow the decline of their bodies with regular exercise.  

“As we age, the body slows down because of loss of muscle mass and decreased strength and power,” Signorile explained. “To reverse this trend, it’s important to do daily strength-based training with weights or resistance machines.” But he warns that for those who wish to start an exercise regimen, finding the appropriate coach is crucial. A coach can accurately guide the intensity and frequency of each exercise, depending on the individual’s needs. 

“These exercises strengthen the muscles to help seniors continue to carry out their daily activities like getting up from a chair, climbing stairs, and lifting a carton of milk. Resistance training will also help prevent falls, which is something many seniors fear; remaining physically active is important,” he said. “If you are going to say to your muscles that it is OK to sit all day on the sofa and watch TV, then the muscles say, ‘We’ve got this. But if instead you decide to fight against old age and increase the quality of your muscles and their strength and power that is how you bend the aging curve.” 

Molly Conn, who is studying exercise physiology, left, works with Ray Burkemper, 58, who is doing weight training exercises at the Max Orovitz Laboratory as part of a study on aging. Credit: Joshua Prezant, University of Miami

Equally important, Signorile noted, is knowing when to rest. Recovery is when muscles adapt to the stress of exercise. “We do not encourage you to work out until you have pain,” he said. If there is pain, the body is telling you to slow down and take a break. Taking a few weeks off from exercise will not undo all the work that has been done throughout the year. In fact, developing a workout calendar that includes periods of exercise and recovery will maximize your gains, he said. 

Aging also means that the metabolism starts to slow down, which makes it easier to gain extra pounds. 

Arlette Perry, professor in Kinesiology and Sport Sciences, explained in order to maintain one’s weight, controlling the size of food portions is necessary. She emphasized that often Americans tend to eat three or four times the recommended portions of certain foods, such as muffins, chicken, or steaks. This increases the amount of sugars, protein, and total kilocalories that people consume versus what they think they consume.

Perry underscored the link between food and movement: “When you talk to people about being healthy, you need to combine both exercise and nutrition because they are inextricably related, and I don’t think people realize that,” she said. “As people age, the risk for high blood pressure and heart disease increases, so it is important for seniors to modify diets.”

Perry offered these tips for older adults: 

• Concentrate on a high fiber diet, which includes plenty of beans, vegetables, fruits, and complex carbohydrates. 
• Visit farmers markets that feature local vendors who provide fresh produce and fruits.
• Avoid salty foods that can increase blood pressure.
• Avoid too much red meat and replace it with plant-based alternatives.
• Increase protein intake (1 gram for each kilogram of body weight); (1 kilogram is about 2.2. pounds)  
• Consider switching from whole cow milk to plant-based alternatives such as soy, almond, or oat.
• Consider supplements such as vitamin B12 complex, vitamin C, and vitamin D if not getting them from a regular diet.    

“Besides diet and exercise, remaining engaged in their community and being socially active is crucial for both physical and mental health,” Perry said.

The post How can we age gracefully?, written by Barbara Gutierrez, first appeared in the University of Miami’s News@TheU.