For boomers, seniors, and the professionals that care and provide service for them. Identify benefits, protocol, specificity of programming for optimal active aging.
Physical, emotional, cognitive benefits are described. Exercise prescription guidelines from American College of Sports Medicine and American Heart Association are delivered and then pulled into practical interpretations.
This lecture was delivered as part of eleventh MDRF–UAB International Seminar on Prevention and control of non-communicable diseases organized by Madras Diabetes Research Foundation (MDRF), Chennai, India in association with Florida International University(FIU), University Of Alabama at Birmingham (UAB), & University Of Minnesota, Supported by National Institutes of Health (NIH), USA February 13-17, 2013.
For boomers, seniors, and the professionals that care and provide service for them. Identify benefits, protocol, specificity of programming for optimal active aging.
Physical, emotional, cognitive benefits are described. Exercise prescription guidelines from American College of Sports Medicine and American Heart Association are delivered and then pulled into practical interpretations.
This lecture was delivered as part of eleventh MDRF–UAB International Seminar on Prevention and control of non-communicable diseases organized by Madras Diabetes Research Foundation (MDRF), Chennai, India in association with Florida International University(FIU), University Of Alabama at Birmingham (UAB), & University Of Minnesota, Supported by National Institutes of Health (NIH), USA February 13-17, 2013.
Beit T'shuvah Run to Save a Soul Los Angeles Marathon Nutrition GuidelinesNutrition in Recovery
David A. Wiss, MS, RDN, CPT, provides nutritional guidelines for marathoners who are in recovery from substance abuse. The recommendations are intended to be practical for individuals who live in treatment or sober living. 2014 will be Mr. Wiss' 5th LA Marathon as a coach for Beit T'shuvah.
Top 10 Daily Morning Exercise for Healthy BodyBlogVitamins
Exercise is the best way through which anyone can make their body fit and healthy. There are many form of workouts such as exercise, cardio, yoga, etc. To make body in shape, you can follow any of the workout strategy.
In the given slide, we share 10 very important morning exercises.
Basic principles of Exercise designs for healthy and special populations, based on American College of Sports Medicine Guidelines. Target audience: Fitness trainers and health professionals. This lecture was delivered at Chennai in February 2014 in an international seminar organized by Madras Diabetes Research Foundation and Florida International University.
Sports nutrition is a discipline which applies principles derived not only from nutritional but also biochemical and physiological scientific knowledge for the purpose of promoting optimal performance while remaining healthy.
Sports enthusiasts, sports nutritionists, sports dietitians can be benefited from this presentation. Though sports nutrition is a vast area and discipline, I tried to make it understandable in less time and keeping it simple. Athlete‘s challenging physical training and competition need to adequately fuel their bodies on a daily basis. This fueling process requires a specialized approach.
From type of sports to fitness measurements, need of sportsperson to supplement effects and side effects, ergolytics, ergogenics, limitations of supplement intake and care to be taken while having these supplements, World Anti-Doping Agency(WADA), National Anti- Doping Agency(NADA) everything has been covered in the presentation. People who don't know anything about sports nutrition but want to know in a simple way can find it useful. The points discussed in the ppt are: Introduction
Measurements of Fitness
Various Sport Categories
Specific Nutritional needs of a sportsperson
Supplements: Types, effects and side effects
Ergogenics and ergolytics
Meal Planning: Points to be considered
Pre, during and Post workout meals
Side effects of inappropriate intake
Children exercise ariserobydreams Delhi Robert maria Vincent 2020Arise Roby
When most adults think about exercise, they imagine working out in the gym, running on a treadmill, or lifting weights. But for kids, exercise means playing and being physically active.
...
Aerobic activities include:
basketball.
bicycling.
ice skating.
inline skating.
soccer.
swimming.
tennis.
walking.
Beit T'shuvah Run to Save a Soul Los Angeles Marathon Nutrition GuidelinesNutrition in Recovery
David A. Wiss, MS, RDN, CPT, provides nutritional guidelines for marathoners who are in recovery from substance abuse. The recommendations are intended to be practical for individuals who live in treatment or sober living. 2014 will be Mr. Wiss' 5th LA Marathon as a coach for Beit T'shuvah.
Top 10 Daily Morning Exercise for Healthy BodyBlogVitamins
Exercise is the best way through which anyone can make their body fit and healthy. There are many form of workouts such as exercise, cardio, yoga, etc. To make body in shape, you can follow any of the workout strategy.
In the given slide, we share 10 very important morning exercises.
Basic principles of Exercise designs for healthy and special populations, based on American College of Sports Medicine Guidelines. Target audience: Fitness trainers and health professionals. This lecture was delivered at Chennai in February 2014 in an international seminar organized by Madras Diabetes Research Foundation and Florida International University.
Sports nutrition is a discipline which applies principles derived not only from nutritional but also biochemical and physiological scientific knowledge for the purpose of promoting optimal performance while remaining healthy.
Sports enthusiasts, sports nutritionists, sports dietitians can be benefited from this presentation. Though sports nutrition is a vast area and discipline, I tried to make it understandable in less time and keeping it simple. Athlete‘s challenging physical training and competition need to adequately fuel their bodies on a daily basis. This fueling process requires a specialized approach.
From type of sports to fitness measurements, need of sportsperson to supplement effects and side effects, ergolytics, ergogenics, limitations of supplement intake and care to be taken while having these supplements, World Anti-Doping Agency(WADA), National Anti- Doping Agency(NADA) everything has been covered in the presentation. People who don't know anything about sports nutrition but want to know in a simple way can find it useful. The points discussed in the ppt are: Introduction
Measurements of Fitness
Various Sport Categories
Specific Nutritional needs of a sportsperson
Supplements: Types, effects and side effects
Ergogenics and ergolytics
Meal Planning: Points to be considered
Pre, during and Post workout meals
Side effects of inappropriate intake
Children exercise ariserobydreams Delhi Robert maria Vincent 2020Arise Roby
When most adults think about exercise, they imagine working out in the gym, running on a treadmill, or lifting weights. But for kids, exercise means playing and being physically active.
...
Aerobic activities include:
basketball.
bicycling.
ice skating.
inline skating.
soccer.
swimming.
tennis.
walking.
Physical activity in people with disabilities and elderly peopleKarel Van Isacker
As presented at the International Workshop on “Qualitative Personal Caring in a European Perspective”, 07 May 2015, Antalya, Turkey
http://mcare-project.eu/
This project (M-Care - 539913-LLP-1-2013-1-TR-LEONARDO-LMP) has been funded with support from the European Commission. This website reflects the views only of the author, and the Commission cannot be held responsible for any use which may be made of the information contained therein.
5 Best Cardio Exercises You Can Do at Home to Burn Fat.pdfSumaira Hanif
People do not need a lot of equipment for cardiovascular exercise. Instead, they can take part in cardio training at home by working on their own body weight.
The following exercises allow a person to perform cardio almost anywhere, such as in their home, public park, or outdoor space.
People can choose the exercises that suit their current fitness level. They could also move on to more difficult movements over time as their fitness improves.
The following are calorie-burning exercises that a person can do at home with minimal equipment.
These exercises can form a cardiovascular exercise program.
For example, a person could do each exercise for 45 seconds to 1 minute, rest for 30 seconds, and move on to the next set.
As their fitness levels increase, people may wish to perform these exercises in circuits.
To perform circuits, a person completes 30–60 second rounds of each chosen exercise in succession before resting for 30–60 seconds. They then perform the entire course again, as many times as they prefer.
Beginner
Beginner exercises do not require previous experience with physical activity or special training to perform. A person can usually increase the intensity as they advance in their cardiovascular ability.
Jogging in place
jogging in place is a simple and effective exercise to increase heart rate. This is also a suitable beginner warm-up activity.
To perform, bounce lightly from one foot to the other. At the same same, swing the arms from side to side.
Air jump rope
The air rope jumps require a person to “swing” an imaginary jump rope in the air. The exercise provides an alternative to jogging in place and is suitable as part of a warm-up routine.
To perform, stand with the feet together and jump up and down while swinging the arms in a circular direction.
Jumping jacks
jumper a beginner cardiovascular exercise that a person can perform almost anywhere.
To perform:
Begin with the feet hip-width apart and arms down.
Raise the arms out to the sides, straight in the air while jumping out with the feet apart.
Jump back into the starting position and land softly on the balls of the feet, bringing the arms back into the body.
A person can increase the exercise intensity by jumping higher or faster. They can also reduce intensity by performing slower or smaller jumping jacks.
Squat jumps
squat jumps are a way to increase the exercise intensity while working the glutes, quadriceps, hamstrings, and calves.
To perform:
Stand with the feet hip-width apart and arms at the sides.
Bend at the knees to squat.
From the squat position, jump in the air and extend the hips until the body is straight.
Land softly on the balls of the feet, rolling backward to absorb the shock in the heels.
Repeat using different arm movements to adjust the difficulty.
Stair climb
A person can incorporate stairs into a workout by going up and down them several times.
Taking the stairs two at a time and increasing speed to a running pace can
Helps people achieve and maintain a healthy weight
Reduces feelings of stress, anxiety & depression
Builds and maintains healthy bones, muscles & joints
Boosts energy level
Learn how powerful movement is in the prevention and management of disease. Tackle the basics and learn how to develop a program of sustainable physical activity in your life.
Tom Selleck Health: A Comprehensive Look at the Iconic Actor’s Wellness Journeygreendigital
Tom Selleck, an enduring figure in Hollywood. has captivated audiences for decades with his rugged charm, iconic moustache. and memorable roles in television and film. From his breakout role as Thomas Magnum in Magnum P.I. to his current portrayal of Frank Reagan in Blue Bloods. Selleck's career has spanned over 50 years. But beyond his professional achievements. fans have often been curious about Tom Selleck Health. especially as he has aged in the public eye.
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Introduction
Many have been interested in Tom Selleck health. not only because of his enduring presence on screen but also because of the challenges. and lifestyle choices he has faced and made over the years. This article delves into the various aspects of Tom Selleck health. exploring his fitness regimen, diet, mental health. and the challenges he has encountered as he ages. We'll look at how he maintains his well-being. the health issues he has faced, and his approach to ageing .
Early Life and Career
Childhood and Athletic Beginnings
Tom Selleck was born on January 29, 1945, in Detroit, Michigan, and grew up in Sherman Oaks, California. From an early age, he was involved in sports, particularly basketball. which played a significant role in his physical development. His athletic pursuits continued into college. where he attended the University of Southern California (USC) on a basketball scholarship. This early involvement in sports laid a strong foundation for his physical health and disciplined lifestyle.
Transition to Acting
Selleck's transition from an athlete to an actor came with its physical demands. His first significant role in "Magnum P.I." required him to perform various stunts and maintain a fit appearance. This role, which he played from 1980 to 1988. necessitated a rigorous fitness routine to meet the show's demands. setting the stage for his long-term commitment to health and wellness.
Fitness Regimen
Workout Routine
Tom Selleck health and fitness regimen has evolved. adapting to his changing roles and age. During his "Magnum, P.I." days. Selleck's workouts were intense and focused on building and maintaining muscle mass. His routine included weightlifting, cardiovascular exercises. and specific training for the stunts he performed on the show.
Selleck adjusted his fitness routine as he aged to suit his body's needs. Today, his workouts focus on maintaining flexibility, strength, and cardiovascular health. He incorporates low-impact exercises such as swimming, walking, and light weightlifting. This balanced approach helps him stay fit without putting undue strain on his joints and muscles.
Importance of Flexibility and Mobility
In recent years, Selleck has emphasized the importance of flexibility and mobility in his fitness regimen. Understanding the natural decline in muscle mass and joint flexibility with age. he includes stretching and yoga in his routine. These practices help prevent injuries, improve posture, and maintain mobilit
Knee anatomy and clinical tests 2024.pdfvimalpl1234
This includes all relevant anatomy and clinical tests compiled from standard textbooks, Campbell,netter etc..It is comprehensive and best suited for orthopaedicians and orthopaedic residents.
micro teaching on communication m.sc nursing.pdfAnurag Sharma
Microteaching is a unique model of practice teaching. It is a viable instrument for the. desired change in the teaching behavior or the behavior potential which, in specified types of real. classroom situations, tends to facilitate the achievement of specified types of objectives.
NVBDCP.pptx Nation vector borne disease control programSapna Thakur
NVBDCP was launched in 2003-2004 . Vector-Borne Disease: Disease that results from an infection transmitted to humans and other animals by blood-feeding arthropods, such as mosquitoes, ticks, and fleas. Examples of vector-borne diseases include Dengue fever, West Nile Virus, Lyme disease, and malaria.
TEST BANK for Operations Management, 14th Edition by William J. Stevenson, Ve...kevinkariuki227
TEST BANK for Operations Management, 14th Edition by William J. Stevenson, Verified Chapters 1 - 19, Complete Newest Version.pdf
TEST BANK for Operations Management, 14th Edition by William J. Stevenson, Verified Chapters 1 - 19, Complete Newest Version.pdf
Recomendações da OMS sobre cuidados maternos e neonatais para uma experiência pós-natal positiva.
Em consonância com os ODS – Objetivos do Desenvolvimento Sustentável e a Estratégia Global para a Saúde das Mulheres, Crianças e Adolescentes, e aplicando uma abordagem baseada nos direitos humanos, os esforços de cuidados pós-natais devem expandir-se para além da cobertura e da simples sobrevivência, de modo a incluir cuidados de qualidade.
Estas diretrizes visam melhorar a qualidade dos cuidados pós-natais essenciais e de rotina prestados às mulheres e aos recém-nascidos, com o objetivo final de melhorar a saúde e o bem-estar materno e neonatal.
Uma “experiência pós-natal positiva” é um resultado importante para todas as mulheres que dão à luz e para os seus recém-nascidos, estabelecendo as bases para a melhoria da saúde e do bem-estar a curto e longo prazo. Uma experiência pós-natal positiva é definida como aquela em que as mulheres, pessoas que gestam, os recém-nascidos, os casais, os pais, os cuidadores e as famílias recebem informação consistente, garantia e apoio de profissionais de saúde motivados; e onde um sistema de saúde flexível e com recursos reconheça as necessidades das mulheres e dos bebês e respeite o seu contexto cultural.
Estas diretrizes consolidadas apresentam algumas recomendações novas e já bem fundamentadas sobre cuidados pós-natais de rotina para mulheres e neonatos que recebem cuidados no pós-parto em unidades de saúde ou na comunidade, independentemente dos recursos disponíveis.
É fornecido um conjunto abrangente de recomendações para cuidados durante o período puerperal, com ênfase nos cuidados essenciais que todas as mulheres e recém-nascidos devem receber, e com a devida atenção à qualidade dos cuidados; isto é, a entrega e a experiência do cuidado recebido. Estas diretrizes atualizam e ampliam as recomendações da OMS de 2014 sobre cuidados pós-natais da mãe e do recém-nascido e complementam as atuais diretrizes da OMS sobre a gestão de complicações pós-natais.
O estabelecimento da amamentação e o manejo das principais intercorrências é contemplada.
Recomendamos muito.
Vamos discutir essas recomendações no nosso curso de pós-graduação em Aleitamento no Instituto Ciclos.
Esta publicação só está disponível em inglês até o momento.
Prof. Marcus Renato de Carvalho
www.agostodourado.com
Lung Cancer: Artificial Intelligence, Synergetics, Complex System Analysis, S...Oleg Kshivets
RESULTS: Overall life span (LS) was 2252.1±1742.5 days and cumulative 5-year survival (5YS) reached 73.2%, 10 years – 64.8%, 20 years – 42.5%. 513 LCP lived more than 5 years (LS=3124.6±1525.6 days), 148 LCP – more than 10 years (LS=5054.4±1504.1 days).199 LCP died because of LC (LS=562.7±374.5 days). 5YS of LCP after bi/lobectomies was significantly superior in comparison with LCP after pneumonectomies (78.1% vs.63.7%, P=0.00001 by log-rank test). AT significantly improved 5YS (66.3% vs. 34.8%) (P=0.00000 by log-rank test) only for LCP with N1-2. Cox modeling displayed that 5YS of LCP significantly depended on: phase transition (PT) early-invasive LC in terms of synergetics, PT N0—N12, cell ratio factors (ratio between cancer cells- CC and blood cells subpopulations), G1-3, histology, glucose, AT, blood cell circuit, prothrombin index, heparin tolerance, recalcification time (P=0.000-0.038). Neural networks, genetic algorithm selection and bootstrap simulation revealed relationships between 5YS and PT early-invasive LC (rank=1), PT N0—N12 (rank=2), thrombocytes/CC (3), erythrocytes/CC (4), eosinophils/CC (5), healthy cells/CC (6), lymphocytes/CC (7), segmented neutrophils/CC (8), stick neutrophils/CC (9), monocytes/CC (10); leucocytes/CC (11). Correct prediction of 5YS was 100% by neural networks computing (area under ROC curve=1.0; error=0.0).
CONCLUSIONS: 5YS of LCP after radical procedures significantly depended on: 1) PT early-invasive cancer; 2) PT N0--N12; 3) cell ratio factors; 4) blood cell circuit; 5) biochemical factors; 6) hemostasis system; 7) AT; 8) LC characteristics; 9) LC cell dynamics; 10) surgery type: lobectomy/pneumonectomy; 11) anthropometric data. Optimal diagnosis and treatment strategies for LC are: 1) screening and early detection of LC; 2) availability of experienced thoracic surgeons because of complexity of radical procedures; 3) aggressive en block surgery and adequate lymph node dissection for completeness; 4) precise prediction; 5) adjuvant chemoimmunoradiotherapy for LCP with unfavorable prognosis.
Ozempic: Preoperative Management of Patients on GLP-1 Receptor Agonists Saeid Safari
Preoperative Management of Patients on GLP-1 Receptor Agonists like Ozempic and Semiglutide
ASA GUIDELINE
NYSORA Guideline
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New Drug Discovery and Development .....NEHA GUPTA
The "New Drug Discovery and Development" process involves the identification, design, testing, and manufacturing of novel pharmaceutical compounds with the aim of introducing new and improved treatments for various medical conditions. This comprehensive endeavor encompasses various stages, including target identification, preclinical studies, clinical trials, regulatory approval, and post-market surveillance. It involves multidisciplinary collaboration among scientists, researchers, clinicians, regulatory experts, and pharmaceutical companies to bring innovative therapies to market and address unmet medical needs.
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