3. What we will talk about
✓ Briefly discuss one concern with aging:
muscle loss, also known as sarcopenia
✓ Discuss the importance of exercise as we age
and the benefits exercise provides
✓ Discuss the types of exercises recommended to
build muscle, to build a healthy heart and
prevent sarcopenia and other co-morbidities
from developing
✓ Discuss different types of pre-workout and
post-workout snacks, the timing and
importance of each.
4. Materials for this Class
✓ PowerPoint
✓ Pre-/Post-test
✓ Class evaluations
5. Sarcopenia
• A slow decrease in
muscle loss that
begins at the age
of 30.
• Related to the
increased risk of
functional
impairment, falls,
disability and
mortality in older
adults.
6.
7. Exercise & HIV:
What are the Benefits?
• Prevent or delay disease
• Manage stress and improve mood
• Help reduce the risk of developing
bone disease
• Minimizes muscle loss
• Aids in digestion
• Stimulates appetite
• Helps keep your heart and lungs
healthy
• Regulates bowel function
• Improves blood circulation
• Increases lung capacity
8. The Benefits of Exercise
continued
• Aids in joint function
• Helps to relieve arthritic pain
• Improves balance
• Helps promote sleep
• Boosts energy levels
• Helps to keep blood pressure,
triglycerides, blood cholesterol and
blood sugar levels normal
9. Strength Training
• Helps to build muscle mass
• Recommendation:
• 2 days/week for at least 20 min
• 2-3 sets of 8-12 repetitions
• Strength training includes:
• Exercises w/ dumbbells or
resistance bands
• Body weight exercises
• Yoga
12. Cardiovascular Training
• Involves movement that gets
your heart rate up to
improve oxygen consumption
in the body
• Recommendation:
– At least 30 minutes a day/4-5
days a week.
15. Balance
• Balance: the ability to
stay upright or stay in
control of body movement.
• Involves using your CORE
muscles:
• Abdominals, obliques,
gluteus maximus, quadriceps,
and lower back.
• Exercises: plank variations,
crunches, swimmers, and
bird-dog pose.
• Yoga
16.
17. Flexibility
• the range of motion of your joints or the
ability of your joints to move freely. It
also refers to the mobility of your muscles,
which allows for more movement around the
joints.
• It is crucial to stretch and increase range
of motion after every workout to prevent
future injury and to better performance.
• Yoga
– Free every Friday at APLA David Geffen Center (DGC)
18.
19. Places to Exercise
• Gym
– AHF
– Planet Fitness
• $10/month
• Locations close to APLA off Kingsley:
– Los Angeles (Midtown): 4645 Venice Blvd, Los Angeles, CA 323.933.3333 (1.8
miles away)
– DTLA: 437 Broadway, Los Angeles, CA 213.699.0030 (3.5 miles away)
– Los Angeles (Washington Blvd): 1000 E Washington Blvd Suite 120
213.749.1606 (3.9 miles away)
• Local park:
– Alone
– Buddy workout
– Group workout
21. Sports Nutrition: Pre-Workout
• 1-3 hrs before is the
ideal time to consume a
snack or a meal that is
high in carbohydrates.
– Carbohydrates are the
fuel for your engine
(muscles). The harder
your engine is working,
the more carbohydrates
needed to keep going.
– With carbohydrates as the
main source of fuel, you
can maintain rigorous
exercise for a longer
period of time.
22. Pre-Workout Snacks
• Peanut butter with
banana or in a sandwich
• Peanut butter and jelly
sandwich
• Greek yogurt with a
piece of fruit or bowl
of berries
• Oatmeal with milk of
choice and fruit
• Apple and peanut
butter
• Handful of nuts and
raisins
23. Sports Nutrition: Post-Workout
• 13-30 minutes after the
workout
• Snacks should consist of both
carbohydrates and protein
• Consume immediately after
your workout
• This will help give your
muscles the ability to
refill glycogen that was
just lost through training
and helps your tired
muscles rebuild and repair
with the available protein.
24. Post-Workout Snacks
• Protein shake or smoothie with
fruit and milk of choice
• Low-fat chocolate milk
• Turkey on whole grain bread or
wrap with lettuce, vegetables,
avocado, etc.
• Low-fat cottage cheese with
fruit
• Piece of fruit, string cheese
and handful of nuts
• Yogurt with berries.
25. Water/Fluids
• No matter the intensity of the sport, it is
vital to get in adequate fluid before, during
& after exercise
• During exercise, we lose a good amount of
fluid through sweat.
– Hydration is CRUCIAL to prevent:
• DEHYDRATION!!
26. Water/Fluids
• Recommendations:
– Before exercise
• 2-3 hours before: 2-3 cups
• 15 minutes before: 1-1 ½ cups
– During exercise
• Every 15 minutes: ½ to 1 ½ cups
– After exercise
• 2-3 cups immediately after
29. Sarcopenia is muscle loss as we age.
Exercise is vital for our health and
well being
Strength training
Cardiovascular training
Flexibility
Balance
The Main Take Aways…
30. The Main Take Aways cont…
Utilize your local resources! Join AHF,
take yoga at APLA DGC every Friday, go
to your local park and workout outside!
Sports Nutrition: pre/post workout
snacks
Carbohydrates & proteins are crucial
for both forms of exercise
Prevent dehydration by getting
adequate amounts of fluid each day,
especially with exercise
Before we get started, I want us to keep a couple questions in mind :
1) Why does exercise matter as we age?
2) Why is exercise and aging crucial for the HIV/AIDS population?
With the advances in medical research and prescription drugs, people with HIV/AIDS are living a lot longer than what was expected years and years ago.
STATS:
In 2014:
7,391 people out of 44,073 HIV diagnoses in the United States are ages 50+.
3242/7391 are at the ages of 50-54.
43% of African Americans, 37% Caucasian, and 16% of Hispanics with HIV diagnoses are 50+ years of age.
40% of people ages 55+ were diagnosed with AIDS at the time of HIV diagnoses (ex. Diagnosed late in the course of the infection)
Why are there increased individuals living with HIV >50yrs?
-Greater access to care
-Increased knowledge/research about disease state
-More robust medications
-Increased awareness/advocacy for HIV/AIDS
Reference:
CDC http://www.cdc.gov/hiv/group/age/olderamericans/index.html
We all age, and with that, its natural for health problems to occur, but add HIV into the mix and the aging process kind of gets accelerated. And sometimes health problems can be exacerbated. (Research suggests that long-term exposure to the virus, and to the inflammation it triggers, make people vulnerable to premature aging and to a host of conditions seen with aging, heart and kidney disease, dementia, and osteoporosis.)
Did you know……An individual can lose up to 3-8% of lean body muscle a year depending on activity level and nutrition.
We all age, and with that, its natural for health problems to occur, but add HIV into the mix and the aging process kind of gets accelerated. And sometimes health problems can be exacerbated. (Research suggests that long-term exposure to the virus, and to the inflammation it triggers, make people vulnerable to premature aging and to a host of conditions seen with aging, heart and kidney disease, dementia, and osteoporosis.)
With aging, the body doesn’t convert amino acids to muscle tissue as effectively as it once did. Therefore, inadequate intake and less physical activity, contributes to further muscle loss.
Research: L-glutamine plus antioxidant vitamin supplementation reverses HIV wasting. http://hiv-age.org/2016/02/27/229260/
-After the age of 30 we start to lose muscle mass … muscle is replaced by fat as we get older and we don’t burn as many calories
Medical Tests in Your 60s and Up
http://www.webmd.com/healthy-aging/guide/milestone-medical-tests-60-up
References:
National Institute of Health
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4112511/
Academy of Nutrition and Dietetics
http://www.eatright.org/resource/fitness/training-and-recovery/building-muscle/resistance-to-train-to-prevent-muscle-loss/
Here is a great image comparing individuals without muscle loss or sarcopenia, and those with.
Treatment:
So how do we treat sarcopenia or prevent it from occurring? Can anyone guess?
That’s right….through exercise! Later on, I will go on to explain what specific training to do to prevent sarcopenia.
Image Reference:
http://vemcomelas.com.br/wp-content/uploads/2014/06/sarcopenia-gradual-muscle-loss.jpg
*Disclaimer: talk to your doctor first before starting an exercise program
Ask the audience:
Why is exercise important for us?
Helps you feel better and fight the side effects of HIV disease and HIV medications.
Helps you to live healthier while aging with HIV
Research: studies suggest that exercise can improve and maintain some aspects of cognitive function in the brain. (Cognitive means an intellectual process by which one becomes aware of, perceives, or comprehends ideas. It involves all aspects of perception, thinking, reasoning, and remembering)
References:
http://www.hiv.va.gov/patient/daily/exercise/benefits.asp
Academy of Nutrition and Dietetics Complete Food and Nutrition Guide
Body weight exercises are also considered strength training exercises, using your own body weight as resistance.
Image reference:
http://www.summitmedicalgroup.com/library/adult_health/sma_strength_training_lower_body/
When you are first starting out with an exercise program, start off slow and work up to at least 20 minutes/day.
This leads to significant improvements in fitness level.
Once your strength and energy increases, then aim for 45-60 minutes/day for 4-5 days a week.
Reference:
CDC http://www.cdc.gov/physicalactivity/basics/older_adults/index.htm/
http://www.aidsinfonet.org/
Image Reference:
https://www.nytimes.com/2016/12/14/well/move/running-as-the-thinking-persons-sport.html?_r=0
Plyometrics: a type exercise involving repeated rapid stretching and contracting of muscles (as by jumping and rebounding) to increase muscle power. Also known as “Plyos”
People who have a hard time maintaining their balance are at an increased risk for falling. This is particularly dangerous for older adults.
Balance exercises, along with strength training exercises can help prevent falls by improving your ability to control and maintain your body’s position, whether you’re moving or still.
Balance exercises can be done any where, at any time as long as you have something sturdy, like a chair or a wall to help you if you lose balance.
Remember to always talk to your doctor first about what exercises to do if you are presented with an injury.
Reference:
http://nihseniorhealth.gov/exerciseandphyiscalactivityexercisestotry/balanceexercises/01.html
Image Reference: http://metro.co.uk/2013/03/25/the-healing-powers-of-yoga-for-men-3555553/
Examples of Balance exercises
Image References:
http://1dealstop.net/max/fitness&wellness
http://www.evelo.com/exercises-for-seniors/
Range of Motion: is the distance and direction your joints can move, while mobility is the ability to move without restriction.
Examples of stretches to increase flexibility
Image Reference:
https://sincerelyyjules.wordpress.com/2013/11/02/how-to-end-your-work-out/
AHF:
Free fitness classes and personal training.
They do an 8 week program where you graduate and can win some cool freebies.
APLA Health:
free 1 hour and 15 minute yoga every Friday at DGC location.
Should sign up in advance, but APLA does allow walk-ins. Helps to build strength, flexibility, balance and helps to reduce stress.
Image Reference:
https://www.aidshealth.org/#/archives/photos/ahf-fitness-grand-opening-21314
http://www.lamag.com/citythinkblog/people-arent-early-work-arent-fitness-classes-held-silver-lake-meadow/
*Demonstrate Office Exercises*
Seated Ab Twists
Plie Squat
Standing rear pulses
Wall sits
Wall pushups
Lunges
*note: seated leg lifts are great for those who experience pain in the bottom of their feet.
Image Resource:
http://www.fit2buk.com/blog/
https://plus.google.com/111241844209620290540
*Best not to eat immediately before a workout because while your muscles are trying to do their “thing”, your stomach is trying to simultaneously digest the food in your stomach.
- these competing demands become challenging for optimal performance. In addition, eating too close to a workout may cause GI discomfort during exercise.
References:
http://www.eatright.org/resource/fitness/exercise/exercise-nutrition/timing-your-nutrition
Image Reference:
http://theshawnstevensonmodel.com/fat-loss-mistake-carbs-exercise/
*Each snack mentioned above includes mainly carbohydrates with some protein.
Carbohydrates are fuel sources and protein is used to rebuild and repair your muscles.
Image References:
http://www.everydayhealth.com/pictures/6-best-pre-workout-snacks/
References:
http://www.eatright.org/resource/fitness/exercise/exercise-nutrition/timing-your-nutrition
Women - 2.7 L - 12 cups (91 fl oz)
Men - 3.7 L - 16 cups (125 fl oz)
Daily Recommended Intake:
♀ Women: 12 cups
♂ Men: 16 cups
Resource:
Complete Food and Nutrition Guide
Decreased urine output
Headache
Constipation
Dizziness or lightheadedness
Irritability and confusion
Lack of sweating
Sunken eyes
References:
What Prevents a Senior from Good Nutrition video
http://www.bellinstitute.com/Senior_Nutrition_Videos.aspx
http://www.mayoclinic.com/health/dehydration/DS00561/DSECTION=symptoms
References:
What Prevents a Senior from Good Nutrition video
http://www.bellinstitute.com/Senior_Nutrition_Videos.aspx
http://www.mayoclinic.com/health/dehydration/DS00561/DSECTION=symptoms