Don't ignore age dependency in exercising

M. G. Somadasa Kariyawasam, former Director of Sports, Southern Province writing to the HealthWatch on exercise for good health cautions the public to adhere to only age suited exercises.

The principle of Age Dependency is of utmost importance in putting into practice an exercise regimen at this critical age of adulthood and old age. The mode of exercises and their execution should vary in consideration not of the age only, but also the level of physical fitness.

Any execution of a physical exercise program has to be followed after an evaluation of relevant physical parameters by a doctor to diagnose any risk factors as motility and morbidity rates are high at sport and exercise than at work.

At late adulthood and at an old age, a person who wishes to pursue exercise regimen may not be aware that he suffers from an ailment where special risk is involved that needs specific attention in the pursuance of any field of exercise regimen. If by ignoring that factor, he continues with his exercise regimen, it is quite probable that he would do irreparable damage to his health.

Seek doctors' advice

Doctor may advise if a person is in normal health to pursue a normal regimen of physical activity or if not would advise him in what sort of activity he should engaged in. It can be safely said that for an adult or old age person to be fit in cardio-vascular and respiratory parameters with a bearing on the internal organs as well, walking is the best form of exercise.

Running or jogging may be risky

Running or jogging for a person of the age group under review may be risky for it may develop physical parameters that are quite life threatening where there wont't be enough time to take remedial measures whereas in walking the intensity (how fast an exercise is done) is most likely to remain at a steady state (i.e.: at a level physiologically sustainable to an unlimited amount of time) which if incapacitated would bring the activity to an abrupt halt possibly before any damage is done.

increasing intensity in walking

In walking except in persons trained for a long duration of time, the pulse rate will remain around 100 per minute enhancing cadio-vascular and respiratory efficiency at an appropriate level to produce exercise effect. A practitioner may increase either intensity or the duration (the time an activity made to bear on the body) one at a given time.

The intensity (speed in walking) or duration (the amount of time or the distance) should not be increased simultaneously (in a single exercise session). It can be said that only one factor at a time either the speed or the distance is the safest to be increased in one walking session.

Graduality factor to remember

Whatever the age may be a factor that every one should remember is graduality.

A person in his enthusiasm or due to unawareness may be prone to increase intensity, duration or load all at once or even singly in heavy doses with the aim of getting maximum effects which is highly detrimental in effects.

Little by little to do the trick is the golden advice that can be well remembered here.

Start with a shorter duration

One who selects walking as an exercise regimen to be healthy and fit must start it with a shorter duration of time as 15 or 20 minutes initially and gradually increase it to reach an appropriate sustainable duration, in not less than three months.

In calculating the duration one may keep a tab on the watch, count the number of rounds walked or maintain an identification point on the working course. If he intends to increase the load of activity he may do it either by increasing the distance or by striving to decrease the time taken in terms of the previous session.

That is if he walks 4 km in 45 mts. He must never strive to do 5 km in 40 mts. He must either do 4 km in 44 mts. or 44 km and few hundred metres in his usual speed as one factor either intensity or load should be increased in one attempt.

In consideration of the physiologic factors it is always best to increase gradually the distance first and little by little top up the speed (intensity) in longer number of sessions.

If a participant experiences an unusual short of breath he must ease off at once and stop the engagement. Without much loss of time to consult a physician, he must never fail, for that signal may be a symptom of a major ailment.

It may be better also to understand that until the body is well warmed up one may feel some sort of unease. That is quite likely as the oxygen supply is not sufficient for the activity in engagement which is to be relieved when the oxygen loss is complemented as the activity is continued.

It can well be said that the speed of walking is best be as started at a lower pace initially and gradually be increased to sustainable level.

Time gap for the body

The number of sessions engaged in, for a week is best calculated as number of days as for fitness activist has no need of two sessions of training on a particular day, as to a competitive athlete. For the body to get a training effect four or five days of walking will be sufficient. When exercises are done there must be a time gap for the body to recover.

If the activist is of old age or suffers from wearing out of the hope at the joints walking just to his health level will suffice as exercises over done brings with it the ailments of over use syndrome that most athletes ultimately tend to suffer.

Hypertension, diabetes and weight reduction

If walking is done as a remedial measure for hypertension, diabetes or weight reduction the number of sessions can even be increased to five or even six depending on the fitness level and the age of the person but the intensity must never deviate from the prescribed level.

Exercise bears a certain amount of cost on the body. One exercise scientist goes up to the extent to declare that every 'exercise enthusiast is self-selected for cardio-vascular decease'.

It is shown that certain beneficial changes in the physiological functions that brings about by the exercises has the possibility of reacting adversely in susceptible persons. As an example, the body in exercise in anticipation of an injury tends to increase the blood coagulation factor resulting deleterious consequences to those who suffer from cardio-vascular disease.

In addition to the benefits to the cardio-vascular and respiratory systems from exercise flexibility at the joints also can be achieved which is indispensable at the age groups under review. It cannot be said that all round flexibility benefits can be got only by walking. It has to be got from a special regimen of activity as supplying exercise.

It can best be done at the conclusion of the exercise regimen as warming down or separately leaving appropriate recovery gap, if walking is done the same day. Flexibility regimen of activity is not better be done immediately before for it would be too exhaustive for walking to follow.

Activity for the suppleness of the body

Activity for the suppleness of the body strengthens ligaments and tendons those are at practically very moderately used in limited activity, walking activates joints of limbs but in limited sphere which asks for all-round exercises for efficiency.

Therefore supplementary exercises of body and limb bending and stretching will have to be done in addition to walking. If the flexibility activity is done at the end of walking, it may done less than half the maximum repetition that can be executed at the optimum capacity.

It can be assumed that a person is fatigued at the end of the walking session. One set of flexibility activity would be sufficient, else he would succumb to complete exhaustion that in turn may bring bad effects.

Yoga exercises

Whether flexibility exercises are done or not, it is imperative that some walking is done at reduced intensity for about at the minimum ten minutes which should be necessarily followed by stretching activity. The writer is of the opinion that few Yoga exercises would be quite beneficial for the speedy venous return and force lactic acid removal.

By so doing the heart is a made to act as a pump to suck up the blood with lactic waste and get them purified through lungs and kidneys. After complete winding up, warm water body wash followed by a normal cold water wash will facilitate the residuals drained into be in the blood stream to be removed by the blood through kidneys and lungs.

For the people of this age group it may not be free of risk of spinal injury to engage in extreme forward bending exercises. Backward bending strengthen lumber region muscles without foreseen risk.

Rate of ageing can be reduced

In this article Kelum Pelpola, Final Year Medical Student Colombo Medical Faculty described, based on current research findings how the rate of ageing in a person can be reduced by following a anti-oxidant food plan.

Almost everybody in this world, want to have a good memory and have a sharp brain. However, as we age chronologically, our body ages right along with us. So, with age, we gradually tend to lose our memory and the other functions related to the brain functioning.

But for all of you who want to have a boost in your brain power, there is good news! Research is showing that you can increase your chances of maintaining a healthy brain well into your old age if you add these 'smart' foods to your daily food regimen.

Here are some food you can use in the Sri Lanka context to boost your brain power. Some of these foods have anti oxidants, which combat the oxidative stress. The metabolic reactions of the body produce agents known as free radicals. These free radicals can make compounds with cellular components in the body.

This is one of the main theories postulated in describing ageing in the body. Food with anti oxidants helps to counter this action of free radicals and reduce the rate of ageing. In the brain, reducing oxidative stress may reduce the effects of age-related conditions such as Alzheimer's disease or dementia.

Whole grains - Food such as brown rice, whole-grain breads and kurakkan can reduce the risk for heart disease. So how does this affect the heart? Every organ in the body is dependent on blood flow. If you promote cardiovascular health, you're promoting good flow to all the organ systems, which includes the brain.

Avocados - Avocados are good in promoting brain health. True, the avocado is a fatty fruit, but, it's a monounsaturated fat, which contributes to healthy blood flow. Again, healthy blood flow means a healthy brain.

Avocados also lower blood pressure, and as hypertension is a risk factor for the decline in cognitive abilities, a lower blood pressure should promote brain health. Avocados are high in calories, however, so it is suggested that adding just 1/4 to 1/2 of an avocado to one daily meal as a side dish would be adequate.

Nuts and seeds - Nuts and seeds are good sources of Vitamin E, and higher levels of vitamin E correspond with less cognitive decline as you get older. Add an ounce a day of either hazelnuts, cashews, peanuts, sesame seeds or even unhydrogenated nut butters such as peanut butter.

Raw or roasted doesn't matter, although if you're on a sodium-restricted diet, buy unsalted nuts. However, it should be noted that nuts should be taken in moderation, because eating too much of them could be bad for your heart.

Deep-water fish, such as salmon, are rich in omega-3 essential fatty acids, which are essential for brain function. Not only salmon, but other deep-water fish are also rich in Omega-3 essential fatty acids and they also contain anti-inflammatory substances. It is always good to add fish to your diet rather than red meat, two to three times a week.

Beans - Beans are 'under-recognized' and economical. They also stabilize glucose (blood sugar) levels. The brain is dependent on glucose for fuel, and since it can't store the glucose, it relies on a steady stream of energy - which beans can provide. Any beans will do, but lentils and black beans are highly recommended with the adequate amount being 1/2 cup every day.

Freshly brewed tea - Two to three cups a day of freshly brewed tea - hot or iced contains a modest amount of caffeine which, when used 'judiciously,' - can boost brain power by enhancing memory, focus and mood. Tea also has potent antioxidants, especially the class known as catechines, which promotes healthy blood flow. Bottled or powdered teas don't do the trick. It has to be freshly brewed. Tea bags do count, however.

Dark chocolate - Let's end with the good stuff. Dark chocolate has powerful antioxidant properties, contains several natural stimulants, including caffeine, which enhance focus and concentration and stimulates the production of endorphins, which helps improve mood.

One-half ounce to 1 ounce a day will provide all the benefits you need. This is one 'superfood' where more is not better. You have to do this one in moderation, because more chocolate can give more calories, and could end up making you obese, if taken in excess.

These are some foods that have been found out to boost your brain power, in recent studies. However, it should be noted that as everything in life, these should be taken in moderation and in recommended amounts whenever applicable, to avoid dietary mishaps.

Reducing weight of school bags

Last week we had a few letters from parents inquiring from us as to what has happened to our School Bag Committee headed by Dr. Dennis J. Aloysius, comprising Dr. Dhillon, Dr. Githanjan Mendis and several others which started inquiring into the health effects of heavy school bags on children.

Well, the phase one of this study is now over and at the moment Chammike de Silva Manager Marketing of Apollo Hospital Colombo is preparing the report, as we did the study in collaboration with Apollo, and Chammike played a key role in it. The report will be out shortly.

In the meantime here we reproduce a letter which we had from Ajith R. de Silva Director of DAC Graphics of Park Circus, Colombo, on how the weight of the school books could be reduced.

School bag committee

I read with interest the article in last Friday's Daily News in connection with the above.

As a person involved in the printing and packaging industry for the past 36 years, I wish to advise you of the following:

a) Educational school books / text books are printed mainly using 70/80 gsm woodfree offset paper in Sri Lanka. However, internationally paper mills do manufacture a grade called 'Book Paper', which gives sufficient opacity for printing on both sides and is generally around 53/56 gsm in weight.

b) The orders for printing of text books are issued by the Educational Publications Department of the Ministry of Education. Printers are bound to conform to tender specifications when quoting.

c) If discussions could be held with the Educational Publications Department to change the tender specifications for printing on 'Book Paper', the end result would be that text books in a school bag would reduce in weight by 1/3rd, which would be quite substantial for carrying by a child. This calculation is based, that currently 80 gsm paper is being used, which has to be replaced with 60 gsm 'Book Paper'.

I have no doubt this point I have raised would be of interest to you and your committee.

Ajit R. de Silva Director DAC Graphics

Two drinks daily help men avoid heart attack - study CHICAGO: Even healthy men may benefit from a drink or two daily to help lower the risk of heart attack, medical researchers reported.

"Our results suggest that moderate drinking could be viewed as a complement, rather than an alternative," to lifestyle interventions such as regular physical activity, weight loss and quitting smoking, said the study from Beth Israel Deaconess Medical Center in Boston.

The report said previous studies have linked moderate drinking to a lower heart attack risk, compared to the risk run by those who do not drink at all.

The apparent protective effect may be that alcohol appears to raise the level of so-called "good" cholesterol in the bloodstream.

But doctors do not generally recommend people drink, it said, because of the risks associated with heavy drinking.

The study published in the Archives of Internal Medicine, looked at nearly 9,000 men who were part of a large multiyear study tracking their health histories.

The group of men studied were nonsmokers, not overweight, got at least 30 minutes of exercise daily and had diets heavy on fruits, vegetables, fish and polyunsaturated fats but low in trans-fats and red meat.

Between 1986 and 2002, 106 of the men had heart attacks, including eight out of 1,282 who downed about two drinks daily, compared to 28 of another 1,889 who did not drink at all.

There were nine heart attacks in a group of 714 men who drank more than two drinks daily, and 34 in a group of 2,252 who drank less than two a day.

An analysis found that the lowest risk was in the two-drink group, the authors said, and the highest risk among the nondrinkers.

"Given our findings, future guidelines for moderate drinking need not consider healthy lifestyle behavior as mutually exclusive and should instead focus on the strengths and limitations of the evidence about moderate alcohol intake," the study concluded.

Reuters