By 2030, 23% of Canadians will be over 65 years of age. Two in five of these individuals will be diagnosed with cancer, and one in four will be affected by frailty. Frailty is scary, and the fact that one in two seniors over 85 years of age is affected by frailty, puts things in a rather grim perspective. But, it’s critical to know that loss of muscle mass is NOT an inevitable part of aging. Frailty can be prevented with regular exercise, complimented by a diet where 25-30% of calories come from protein. To maximize muscle protein synthesis, protein should be included in all of the 3 main meals of the day (breakfast, lunch and dinner).
The science knows that physical activity can prevent or reduce severity of more than 30 chronic conditions, including coronary artery disease, heart failure, type 2 diabetes, chronic obstructive pulmonary disease, osteoporosis, depression, dementia, and cancer.
Physical activity improves effectiveness of medical treatments and, in some cases, may eliminate the need for medication or surgery, and ultimately reduces polypharmacy.
Yet, more than 80% of adults do not meet the recommendations of the Canadian Physical Activity Guidelines: 150 minutes of moderate- to vigorous- intensity aerobic physical activity per week along with resistance exercises 2 times per week, and multicomponent exercises with a focus on balance 3 times per week. A 30-40 min Essentrics® full-body workout at least 2-3 times per week fits the bill perfectly. In every class we strengthen and stretch, use imaginary resistance, and challenge our balance reflexes.
See you in the next class!
References: Move more, age well: prescribing physical activity for older adults, Keeping Older Muscle “Young” through Dietary Protein and Physical Activity