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In This Episode:
Dr. K explains how exercise helps older adults maintain strength and independence, and covers the four types of exercise all older adults should be doing regularly. She also discusses why walking isn’t enough, how to avoid injuries and special situations in geriatrics, such as exercising when an older person is frail or has Alzheimer’s. This episode covers:
- The benefits of exercise in aging
- Is walking good exercise?
- Strength training in aging
- Aerobic exercise in aging
- Balance exercises for seniors
- Flexibility exercises in aging
- Best exercises for fall prevention
- How to start and maintain an exercise routine
- Managing risks of exercise and avoiding injuries
- Exercise to counter frailty and sarcopenia
- Exercise when there’s Alzheimer’s or dementia
- Getting someone else to exercise
- The role of protein and strength training
Related episodes: How to Improve Brain Health in Aging
138 – How to Promote Brain Health & Memory in Aging
005 – Interview: Otago & Proven Exercises for Fall Prevention
Related Resources:
- 4 Types of Exercise in Later Life: How to maintain strength, balance, & independence in aging
- Videos Illustrating Otago Exercises for Fall Prevention
- National Council on Aging: Evidence-Based Falls Prevention Programs
- National Institute on Aging: Four Types of Exercise Can Improve Your Health and Physical Ability
- Nutrition Needs for Older Adults: Protein
Other references and resources:
- Even a low-dose of moderate-to-vigorous physical activity reduces mortality by 22% in adults aged ≥60 years: a systematic review and meta-analysis
- The Role of Muscle Mass Gain Following Protein Supplementation Plus Exercise Therapy in Older Adults with Sarcopenia and Frailty Risks: A Systematic Review and Meta-Regression Analysis of Randomized Trials
- Effectiveness of Whey Protein Supplementation during Resistance Exercise Training on Skeletal Muscle Mass and Strength in Older People with Sarcopenia: A Systematic Review and Meta-Analysis
- Nutritional Interventions: Dietary Protein Needs and Influences on Skeletal Muscle of Older Adults
- Protein Intake and Frailty: A Matter of Quantity, Quality, and Timing
- Ask the doctor: Stretching before exercise
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Louise Lauher says
How can I print information in podcast #140 exercising for well aging?
Nicole Didyk, MD says
Hi Louise. Unfortunately, there isn’t a printed transcript available for all of the podcasts – I wish we could provide those, but they’re costly to produce. If you click on the listed “Resources” though, many of them may be available in a printed format. Thanks for listening!