Exercise in the Elderly, Which Match?

I work in a foreign company and retired at the age of 56 years. Now I have much time to read, write, and start exercising. Since two years ago I was known to suffer from diabetes mellitus. My blood sugar increased by 200 mg more. Indeed, my weight more and I exercise less. I managed to lose two pounds weight, but my sports activities have not been able to perform. At that time I underwent eye examination at the same time, heart, and kidneys. The result was still good, but my eyes need reading glasses. I was a little high blood pressure and to reduce salt consumption, I lower it and drink the blood pressure-lowering tablets in the morning.

Since I'm retired, so I intend to exercise more often. I happen to live near my sister's house. My brother was 62 years old, but he exercised regularly. Every morning he walked at least 30 minutes around the neighborhood. He suffered from coronary heart disease and high blood pressure, but remain diligent exercise. Together we are also morning walk a few friends who are elderly. They generally choose the sport walk for fear of other sports will result in less well in people who are elderly. My question is what sports should be done by older people? Is that elderly sport should be reduced? Any disease that does not allow the elderly to exercise? Thanks for the explanation of a doctor.
(M J)

Answer:
Exercise beneficial for physical health and sports rohani.Manfaat include blood circulation, strengthen muscles, prevent bone loss, lowers blood pressure, lowers bad cholesterol and raise good cholesterol. Exercise is also beneficial for burning calories, improving balance and muscle coordination, and even exercise can also boost immunity. While the sport is another benefit can usually relieve constipation, making sleep more soundly, and reduce depression.

Everyone should strive to make themselves not just exercise at a young age, but also need to be forwarded in the elderly. Exercise needs to be run regularly. Selection of type of sport that will be run must be adjusted with exasperation, costs, and a person's physical abilities. Exercise can be implemented alone, such as walking, cycling, or swimming. However, exercise can also be done together, such as tennis, badminton, and golf. Exercise itself allows us to carry out the exercise without relying on others. However, exercise together is also fun because we get along with other participants.

Sometimes the elderly person suffering from certain diseases. This does not mean he should not exercise. In general, he can continue the habit of exercising, he just needs to discuss with their doctor whether his chosen sport fit and does not affect the disease. It often also happens, as a youth did not have time to exercise, then after his retirement he had the free time. Surely it is better to start regular exercise habits since childhood. However, starting the exercise in the elderly is also still bermanfaat.Mulailah exercising gradually. Start with light exercise and gradually increase the intensity and duration of exercise. Each exercise should not forget to start with warm-up period and closed with a cooling period .-

In some diseases, exercise selection tailored to the disease. In arthritis, for example, a sport that too much to work the joints may be painful. However, the inflamed joints also should not be allowed to not move because it can cause joints to stiffen. One option that is quite
good for people with chronic arthritis is swimming.

In coronary heart disease, doctors will recommend exercise in accordance with the patient. Usually the recommended exercise is aerobic exercise. This type of aerobic exercise include walking, cycling, dancing, swimming, and golf.Pada chronic obstructive pulmonary disease, exercise is also beneficial. In general, the disease associated with smoking. Therefore, smoking should be stopped. Exercise in patients with chronic obstructive pulmonary disease can improve patient quality of life.

In the early stages, patients may require a chaperone for physiotherapy breathing exercises efficiently. Furthermore, patients can start their own practice and, if at all possible to work out, for example street sport kaki.Pada elderly exercise must continue. In general, older people can keep exercising. There are some diseases that require patient rest in bed, for example, acute cardiac infarction disease. However, usually the rest is just a few days. Gradually the patient will be trained mobilization and then will be encouraged to exercise lightly.

In the elderly can decrease the function of hearing, vision, and motor coordination. Therefore, in implementing the exercise must be avoided accidents. Accidents can happen, especially when exercising in public roads. If on foot the morning, should not be walking on the highway. Use clothing that readily apparent. Be careful with the hole in the road or vehicles that might appear abruptly.

We recommend that older people exercise together in order to allow for mutual help and reminded that no accidents occur. You got to retire at a relatively young age. You can enjoy your retirement by making use of time available for your indulgence as well as exercise. You also have the opportunity to help others, for example by training the youth, writing books, or teaching. Your experience will be a valuable provision for others. However, do not forget to maintain your health by running regular exercise.

18.23 | 0 komentar | Read More

Celebrity Diet style

Being a superstar does it mean you should be ready in the spotlight, especially in terms of appearance. Although it's been a lot of instant slimming program, in fact, Hollywood celebrities are more interested in following a program of diet under the guidance of a doctor. How they run their diets?

Jennifer Aniston
Star of Friends is doing a diet program called The Zone, which was developed by Dr. Barry Sears. The core of this diet program is the pattern of food to 40 percent carbohydrates, 30 percent protein and 30 percent fat. Apart from Aniston, The Zone diet was also chosen by Renee Zelwegger and Sandra Bullock.

Jessica Simpson
This sexy actress chose the South Beach diet after being elected starred Dukes of Hazzard. His diet was successful, just look at Simpson's body in her comeliness super short shorts and a T-Shirt in the film adaptation of the television series.

South Beach Diet was created by Dr.Agaston, which divide the food into several groups, such as good and bad carbs, good fats and bad.

Gwyneth Paltrow
Oscar winner in the film Shakespeare in Love is choosing macrobiotic diet. Adherents of this diet believe the grain or grain is a major component in the diet and refused to eat packaged foods or instant. Other celebrities are also choosing macrobiotic Diets are Madonna and Alicia Silverstone.

Geri Halliwell
Former member of the "spice girls", Geri Halliwell, are enthusiasts of the famous but controversial diet, the Atkins diet. The method of this diet suggest that we should eat more protein and reduce carbohydrates and sugars. It still managed to lose weight, but usually will not last long.

Sharon Stone
Diet is called the Sugar Busters diet is a program that states that anything that is not excessive is the key to losing weight. Sharon Stone and Tori Spelling is touted as a faithful follower of this diet. In this diet program is recommended to consume the culprit is not sugar that has been chemically processed.

18.22 | 0 komentar | Read More

What sports Effectively Burn Fat?

IN undergoing slimming or diet program, exercise is one crucial factor. With proper and regular exercise, the purpose of the erosion of fat in the body can take place effectively.

There are still many people trapped assumption that the type of exercise to burn fat fast is a sport with high intensity and spend a lot of sweat such as sprinting, cycling fast or badminton might linger.

¨ Though effective fat burning can actually occur through low-intensity exercise, but with a fairly long duration, ¨ said the specialist clinical nutrition and diet consultant dr. Samuel Oetoro M.S. SpGK in Jakarta, Tuesday (29 / 4).

Erode the most effective exercise of body fat, explains dr. Samuel, must be low to moderate intensity. • You can walk leisurely on 30 minutes, or even swim breaststroke slowly over half an hour, ¨ he said. To be effective, it must be at least moderate exercise performed more than 30 minutes.

¨ Why? Because when we move, the body spends energy from glucose (carbohydrates) in your blood sugar as well as the existing reserves of muscle and liver cells (glycogen). These new reserves will be exhausted when you're moving for 30 minutes, ¨ he said.

Well, advanced dr. Samuel, if you do a little exercise over 30 minutes, most likely the body will take energy from other sources of fat reserves.

Then, what happens when you perform high intensity exercise for long periods. ° which actually happened is not burning fat, but protein from muscle, ¨ said Dr. Samuel. When vigorous exercise like running, the body's energy reserves will spend a constant and rapid. While these sources enegi reserves can only be obtained from the muscle protein and fat instead.

¨ Fat will not be able to provide it because the metabolism is slow. Therefore, the diet will not be effective with heavy exercise, because it is burned it is not fat, ¨ he said. So, for you who want to lose weight, do a little exercise regularly over 30 minutes.

18.20 | 0 komentar | Read More

Sports Prevent Brain Shrinkage

Physical activity is healthy and performed regularly, such as sport, not only beneficial for healthy people. Exercise also gives a positive impact for people with diseases such as Alzheimer's.
     
Mild Alzheimer's patients are more diligent in doing physical activity shown to have larger brains than Alzheimer's patients yag lower physical fitness activities, according to research experts in the United States that was published July 15 issue of Neurology.

To arrive at these kesimpulaan, researchers recruited 121 people aged 60 to undergo fitness tests using a treadmill. Participants also underwent brain scans to measure the white matter, gray matter and total brain volume.

In the human brain, gray matter function as a central processor / analyzer information, whereas white matter works to connect the centers of information / analysis.

Of all participants, 57 of whom are at the early stages of Alzheimer's disease, while the rest did not have dementia or dementia.

"Early stages of Alzheimer's patients who were less physically fit had four times more brain shrinkage than those who are physically fit when they were compared with normal elderly. This shows, on the fitness the higher shrinkage of the brain associated with Alzheimer's a little more," says author Jeffrey Burns research from the University of Kansas.
   
The measurement results are also unchanged although it has been ignoring the factor of age, gender, level of keparah dementia, physical activity and weakness.
   
With this discovery, researchers recommend people with early stage Alzheimer's can preserve their brain function by exercising regularly. "This activity has the potential to reduce the amount of their brain volume loss. The evidence shows, the decline in brain volume associated with poor cognitive ability. Therefore, maintaining a larger brain volume may be interpreted with better cognitive ability," Burns said.

18.19 | 0 komentar | Read More

Want to Slim? Minimal Exercise One Hour

SPORTS regularly for 30 minutes every day it seems not enough if you intend to scrape the fat on the abdomen or other body parts. If you want to slimming program is successful, try to do regular exercise for at least an hour a day.

Forego was the conclusion of recent research published issue of Archives of Internal Medicine July 28. Research revealed that women who are overweight or obese at least need physical activity or exercise for about an hour each day, five days a week, to achieve and maintain weight loss.

These findings reinforce what has been believed by health experts and those who managed to maintain ideal weight for years. Regular exercise is performed with a long duration of follow dietary discipline is the ultimate secret to burning fat and keep it away from your body.

From the research revealed, a group of women who exercise at least 55 minutes and discipline with his diet capable of maintaining 10 percent weight loss over the past two years. While other groups who exercised less than that time the decline only reached 5 percent.

The study was initiated by the University of Pittsburgh experts was conducted from 1999 to 2003 involving 201 women. All participants were asked to consume 1200 to 1500 calories per day and divided into four groups based on level of exercise intensity and duration are different. Participants also must attend a group meeting, where they learn how to change your diet and exercise and receive counseling by phone.

After six months, all groups showed an average weight between 8 to 10 percent. But research has not been completed. After two years, the average weight of all participants were re-measured and the results were largely reached 5 percent lower than the initial weight and did not find any differences among the four groups.

However, there are some who noted weight loss better than average. About 25 percent of participants are more diligent in exercising able to retain 10 percent weight reduction. They are also familiar with the patterns and better eating habits, do exercises to burn an average of 1835 calories in each week or spend about 275 minutes a week for exercise

"This research clarified the duration of physical activity that should be targeted in achieving and maintaining the amount of weight loss and demonstrate how difficult it is to maintain the level of physical activity," said John Jakicic, director of Research Center for Physical Activity and Weight Management University of Pittsburgh who also recommended the importance of further research about how to motivate people to exercise.

18.13 | 0 komentar | Read More

Substitute Pills Exercise?

It sounds impossible, but that's what is being attempted and may be successfully realized the experts in the United States. Scientists there even claim that the revolutionary discoveries will not soon become a reality.

Yes, the scientists expressed a dream to create a pill that can be present or provide benefits such as exercise - even for people with a sedentary lifestyle (inactive) - getting closer to reality.

As reported in the journal Cell, researchers in the land of Uncle Sam has now found two types of pill formulations that seem to be able to present the effects of the formation of muscle, increase stamina and even burn fat.

Research they are doing today is still limited to laboratory mice. But the result was so surprising. Thanks to this magic pill provision, the rodent was reportedly able to run longer distances around 44 percent without having to do the exercises in advance. This indicates, the same effect might be applicable to humans since mice have a number of similarities with humans.

However, the emerging concept of the invention is clearly a controversial pill would cause concern for misuse in sports. To anticipate the possibility, lead researcher Professor Ronald Evans of the Howard Hughes Medical Institute and the Salk Institute in California claimed to have created a kind of test to detect substance use or the pill in the urine and blood of athletes.

Evans said the creation of a drug that actually has benefits and offers hope to help overcome muscle disease (muscle wasting) as well as help improve the benefits of exercise in those at risk or have diabetes.

Instant Endurance

Two types of pill, named GW1516 and AICAR, Evans explained, works by influencing the type of the gene responsible for the establishment and regulation of muscle. Master of this gene called PPAR-delta, he added, has the ability to control the activity of other genes. Therefore, if the master of this gene can be regulated or tuned, in theory influence will spread in the body of work.

In genetics, the researchers say, altering mice to enhance the activity of genes that stimulate the formation of muscle tend to like to burn fat than burn sugar. It will also create a mouse to "marathon runner" who can continue to survive while doing the treadmill.

The next stage is to produce the same effect using a drug instead of creating genetic changes. The first version of this pill called GW1516 is able to produce fat-burning effect, but does not cause improvement in the ability to practice / exercise until the rats menjalanui long treadmill sessions. At the end of the circuit this process, the mice given the drug capable of running mileage 77 percent farther than mice that practice without medication.

Second second pill called AICAR even a step further. This drug has a different way of treating the mechanism of muscle cells are different. This time, the mice do not need to practice. After four weeks of taking pills, they can travel a distance of 44 more while undergoing a treadmill without any prior training.

18.12 | 0 komentar | Read More

Younger Thanks to Jogging

WANT to stay young and healthy? Start getting used to jog regularly for physical activity as this proved to delay the effects of aging.

Valuable advice was delivered by experts in the United States that publish research results in the journal Archives of Internal Medicine recently. Their research shows, regular jogging activity could slow the effects of the aging process. Elderly people who diligently recorded jog also less likely to die prematurely due to a number of serious diseases like cancer than those who do not jog.

And that is not less important, research conducted by scientists at Stanford University Medical Center is proved, the pejogging able to enjoy a healthier life with minimal disability disability rates than older adults who do not jog.

With all these findings, the experts made recommendations for his revived awareness of the importance of physical activity and regular exercise for both young and elderly.

30 minutes a day

In his research, the experts involved around 500 elderly people who diligently jogging with other groups that do not do jogging. All the participants, average age 50-an at the beginning of the study, and their condition continues to be monitored for 20 years. After 19 years of research work, 34 percent of elderly non-runner group died, whereas of the runners only reached 15 percent.

Research shows these two groups become more vulnerable and have physical limitations as we age. But the group of runners, the onset of disability or incapacity occurs more slowly, or about 16 years later. Differences between groups of health care quality runners and non-runners also have persisted and widened when entering into their 90s.

According to experts, the activity of running or jogging regularly does not slow the average heart rate and arterial blood vessels. This activity is also associated with lower death rates from cancer, neurological diseases, infections and other causes. Moreover there is no evidence to suggest that those who diligently tended susceptible jog osteoarthritis or need total knee joint replacement who had feared.

At baseline, the elderly are running an average of about four hours in a week or about 35 minutes a day. After 21 years, the duration of their jogging per week decreased to 76 minutes, but they still have other health benefits of regular exercise.

"This research has a message that strongly supports the importance of exercise. If you had to pick one thing that people become more healthy when it starts to ripen, it is aerobic exercise. The health benefits of exercise is greater than we imagined," said study author Professor James Fries, from the University of California at Stanford.

18.05 | 0 komentar | Read More