Walking to slow agingWalking to slow aging

Dr Vandana BansalDr Vandana Bansal

Definition of AgeingDefinition of Ageing

• Can be defined as a progressive, generalized impairment of function resulting in a loss of adaptive response to a stress and in a growing risk of age-associated disease.

(Kirkwood, 1996).

21st Century Phenomenon of Global 21st Century Phenomenon of Global AgeingAgeing

• 20th century – saw a global phenomenon of longevity – a triumph and a challenge

• Average life expectancy at birth- increased by 20 years since 1950

• Is expected to increase another 10 years by 2050• By 2050, the population of older people will exceed that of

children (0-14 yrs)• Is a social phenomenon without historical precedent• In 2002, number of persons > 60 years was 605 million;

expected • By 2050, number is expected to reach almost 2 billion

When Does Aging Begin?When Does Aging Begin?

• Aging begins the day we are born

• No single measure of how “old” a person is

• Aging is highly individualized

• Aging proceeds at different rates in different people, and within different systems of the body

Why Do People Age?Why Do People Age?

Many theories to include:• Hereditary Factors• Loss of cellular mass and ability of cells to divide

and replicate• Accumulation of waste materials that clog cells

and cause them to die• Changes in structure of connective tissue

No single theory adequately describes the aging process

Normal Changes of AgingNormal Changes of Aging

• Physical changes related to “Normal” aging ARE NOT disease

• Changes occur in most body systems to include:Sensory SystemBrain and Central Nervous SystemMuscles and BonesDigestionHeart/Circulatory SystemRespiratory System

• Some of the changes start in 3rd decade• 25 to 30 maximum heart rate decrease by one beat per minute per year

Good AgingGood AgingWhat is successful What is successful aging?aging?

– Is it aging without physical or mental ailments?

– Maybe it is making the best of what we have.

– No one can stop the clock but everyone can slow its tick

Bio Marker of AgingBio Marker of Aging

• Physical– Wrinkle, elasticity of skin

• Biological – Vision, Hearing, Teeth, Bones

• Remaining life expectancy – DHEAs, Hand grip strength, Forced vital

capacity

• Disease Susceptibility– BP, glucose-tolerance tests, P/R

Ideal Biomarker of AgingIdeal Biomarker of Aging

• It must predict the rate of aging & life span

• It must be able to be tested on regular basis

• It must work on human & animals both.

• Clear association with aging

HOW TO SLOW DOWN HOW TO SLOW DOWN AGINGAGING

• Eating lively food, diet• exercising to stress muscles• learning new things to sharpen our memories• avoiding stresses and ultra-violet rays of the

sun,• developing an inner optimism, hope and faith

Money to spend in preventive medicine then treating elderly

SLOWING THE AGING PROCESSSLOWING THE AGING PROCESS

• It’s never too late to take the first step towards a longer and healthier life, through regular exercise.

• Physical inactivity increases the risk of heart disease, diabetes, colon cancer, high blood pressure, obesity, osteoporosis, muscle and joint disorders, and symptoms of anxiety and depression.

• Walking is an easy, low risk mode of incorporating physical activity into daily life.

AGEING AND PHYSICAL ACTIVITYAGEING AND PHYSICAL ACTIVITY

• The lowered level of physical activity and the growing number of chronic illnesses that follow with increasing age, frequently create a vicious circle.

• A more active life style can help to prevent many of the negative effects ageing has on functional ability and health.

• Physical activity is also the best way to break the vicious circle and move on to a path of progressive improvement.

The mystery of your future The mystery of your future

is hidden in your daily routineis hidden in your daily routine

Exercise to slow down agingExercise to slow down aging

• ↑ Exercise - ↓ Aging• Exercise preserves the length of Telomere• Telomere is a repetitive standards of DNA at

the ends of our Chromosome• Exercise increases life span by 25%• Lack of exercise is better predictive of death

than smoking.• Not the fountain of youth but

a drink of vitality

Types of ExerciseTypes of Exercise

• Cardio (improves endurance & stamina)– Aerobic

• Strength Exercises, weight training improve muscle & bone strength– Anaerobic

• Stretching – Yoga, improve joint & muscle flexibility

• Balancing Exercises

Aerobic And Anaerobic ExerciseAerobic And Anaerobic Exercise

• Aerobic Exercise• Involves the use of oxygen to

produce energy• Simple exercises and are

performed for a longer time, at moderate intensity

• Requires more endurance• Performed for about 20

minutes or more• Oxygen is used to break down

glucose by aerobic exercise• Strengthening and the muscles

involved in respiration• Examples: Fast Walking,

Swimming, Jogging, Cycling, Cross Country Running

• Anaerobic Exercise• Makes the body to produce

energy without using oxygen• High intensity workouts that

are performed for a short time• Duration for exercises is two

minutes• Anaerobic exercises make use

of phosphocreatine, stored in the muscles

• Build strength and muscle mass, stronger bones and increases speed, power

• Examples: Sprinting, Sprint Cycling, Interval Training, Heavy Weight Lifting, Any Intense Physical Activity

Optimum ExerciseOptimum Exercise

• Heart Rate 60-80% of maximum heart rate

(training zone)

• 220 – age = MHR

• H.R. should return to normal within 10 minutes

• Talking test

Cardio ExerciseCardio Exercise

• 30 minutes of moderate Intensity cardio activity

• It is any activity ↑es heart rate & respiration while using large muscle group repetitively & rhythmically

• Improves – Heart – Lung – Circulation.

Types of Cardio ExerciseTypes of Cardio Exercise

• Low Impact Exercise – walking, hiking, long impact, aerobic dance

• High Impact Exercise– Jumping the rope, Running, Jogging

• No Impact Exercise– Swimming, Bicycling, Cardio in water

SWAN FormulaSWAN Formula

S = StretchingS = Stretching

W = Weight trainingW = Weight training

A = Aerobic exercise A = Aerobic exercise

N = NutritionN = Nutrition

Diet is the KINGDiet is the KING

Exercise is the QUEENExercise is the QUEEN

Only if we please them BOTHOnly if we please them BOTH

Then we can enjoy the kingdomThen we can enjoy the kingdom

of HEALTHof HEALTH

Nothing beats walking Nothing beats walking

• Walking is not just one of the earliest forms of exercise to learn, it is rather efficient as well.

• Walking is the best overall exercise.• If done correctly, this low-impact exercise has

several long-term benefits.• The good news? No one is too old to get

started.• However, one must be patient, it takes a lot

of time to see its benefits.• “Walking is man’s best medicine”: Hipocrates

Walking for a Healthier YouWalking for a Healthier You

• Best, safest, and most natural form of exercise

• Effective form of exercise for all ages• Effective form of exercise for all states

and levels of health• Increases our sense of well-being• We are actually designed for lengthy,

regular walking• Need not be strenuous to reap

significant health benefits• Don’t have to feel the burn

How can one go about walking to slow How can one go about walking to slow AgingAging

• Specific Target – Weight loss, CVS training, long term health

• Pedometer – Motivation tool• Sedentary life

– 5000 steps/day– At least – 10,000 steps/day– 1 Km = 1,200 steps– 1 step = 0.8 meter

Steps to Optimize WalkingSteps to Optimize Walking

• Before you start consult doctor• Invest in good shoes• Warm up, Cool down• Pay attention to heart rate & breathing• 10,000 steps /day• Use good walking posture• Variety – place, more on weekend• ↑ in speed or time• Include – Jogging, Stretching

Types of walkingTypes of walking

• Fittness walkingFittness walking

• Power walkingPower walking

• Race walkingRace walking

• Hill walkingHill walking

• Nordic walkingNordic walking

• Chi walking, yogic walkingChi walking, yogic walking

• Treadmill walkingTreadmill walking

How fast should one walk?How fast should one walk?

• Strolling walk – walking in a relaxed way, good posture,

shoulders down, arms swinging naturally

• Brisk walk – fitness, pace or aerobic walking, stepping up

pace and pumping arms

• Power walk – for a very fit, younger, experienced walker;

walking with weights (carrying them in hands and or strapping them on waist and ankles)

Treadmill walkingTreadmill walking

Burns as many calories as walking outdoorsPros:• Convenience• Climate control: No rain, wind, cold, heat• Safety: No traffic• Multitasking: Read, watch TV, listen to music, monitor familyCons:• Does not train balance muscle• Boredom factor is higher

Treadmill Hill workoutTreadmill Mill High Intensity workout

Treadmill Mill High Intensity Interval training

Brisk WalkingBrisk Walking

Pace of 3 miles/hour

or 20 minutes/mile

or 12 minutes/km

• Moderate Intensity Exercise – 50-70% of maximum heart rate

• Heart rate 120/minute

• One cannot sing but still can talk

WALKING IS AN ARTWALKING IS AN ART

• Avoid long strides using gluteal muscle

• Bend arm slightly, swing while walking

• Walk heal to toe

• Stand straight with abdominal muscles tucked in

• Maintain a pace at which breathing deeply still can converse

YOGIC WALKINGYOGIC WALKING

• Stay aware of sensation in body• Maintain tadasana (mountain alignment)• Let your arm bend• Relax• Take quick steps then long strides• Take care of shin• Rhythmic breathing• Walk at appropriate rate

What are the health benefits?What are the health benefits?

• Fittness• Extend your life• Helps control weight

• a brisk 1 hr walk burns @ 400 calories for the average person

• Prevents osteoporosis • builds strong bones and slow bone loss

• Lowers LDL cholesterol levels and raises HDL cholesterol levels– Stimulates circulation– Strengthens the heart

• Helps reduce stress and depression • Keeps you emotionally healthy and enhances your

well-being

• Develop and maintain better coordination

What are the health benefitsWhat are the health benefits

– Reduces high blood pressure– Can help ease back discomfort, and artharitis– Improves your muscle tone

• leads to lean, toned muscles, keeping you flexible and active

– Develops strength, stamina and endurance • slows down the ageing process, keeping you fit, agile

and mobile– Boosts your energy level– Lower your incidence of illness (boost immune system)– Increase your metabolism– Improves sleep– Decrease the chance for fall– Best exercise for the brain

• does not call for blood sugar for energy like in aerobic exercise

Healthy WalkHealthy Walk• Benefits: Physiological, psychological and social.Benefits: Physiological, psychological and social.

“if physical exercise could be dispensed as a pill, it could be the most valuable prescription to prevent diseases” (Edward Staneley)

• Duration: Brisk walk for 20-60 mts for 3-5 d/weekDuration: Brisk walk for 20-60 mts for 3-5 d/week

“morning walk better as she is fresh, walks with her whole body; in evening she walks only with her legs”

1.WHO. The Heidelberg Guidelines. JAPA 5: 2-8, 1997; 2.Vinod Kumar. JAPA 6: 205-6, 19981.WHO. The Heidelberg Guidelines. JAPA 5: 2-8, 1997; 2.Vinod Kumar. JAPA 6: 205-6, 1998

Weight Management Weight Management

• Physical activity such as walking helps in weight management.

• Together with a healthy, balanced diet, walking helps in long-lasting weight control by maintaining the energy balance of the body.

• Reduces obesity

Calories Burn While WalkingCalories Burn While Walking

• Average weight and walking at a speed of 3 miles an hour, will burn calories at the following rate:

• 130 to 140 pounds - 3.5 calories burned per minute• 145 to 155 pounds - 4.0 calories burned per minute• 160 to 170 pounds - 4.5 calories burned per minute• 175 to185 pounds - 5.0 calories burned per minute

– 30 minutes of walking will burn 150 calories– 30 minutes a day, 5 days a week, will burn about 750

calories per week. • 190 to 200 pounds - 5.5 calories burned per minute

Improves Bone HealthImproves Bone Health

• While walking one carries his own weight. This is called weight bearing exercise.

• This type of exercise helps to strengthen bones and helps to prevent osteoporosis.

– In children, exercise helps to build strong bones

– In adults and elderly, it helps to maintain bone mass.

Reduces the Risk of Chronic Reduces the Risk of Chronic DiseasesDiseases

• Walking helps to reduce the risk of:– High blood pressure– Heart disease– Stroke.

• It does this by lowering the levels of LDL

cholesterol, which reduces the risk of

arterial plaque formation and, thus,

arterial narrowing and blockage.

Cardiovascular DiseaseCardiovascular Disease

• Postmenopausal women are at an increased risk for cardiovascular disease because of physiologic changes occurring during menopause

• Exercise can prevent and/or alleviate these health problems

• It can do so by lowering low-density lipoprotein (LDL) cholesterol and raising high-density lipoprotein (HDL) cholesterol, & by helping individuals reach an optimal blood pressure level

• Moderate activities, such as walking 30 miles (48 km) per week, required 3 months to observe a significant rise in HDL.

Cardiovascular DiseaseCardiovascular Disease

• Physical activity can help prevent CHD due to its favorable influence on plasma lipids, lipoproteins, triglycerides and systolic blood pressure.

• At a minimum, women should walk 2 miles (3.2 km) briskly most days, which is the energy equivalent of running 5 to 7.5 miles (8 to 12 km) per week.

• Larger improvements in lipid levels were observed when women ran 10 to 15 miles (16 to 24 km) per week or walked 30 miles (48 km) per week.

Decreases StressDecreases Stress

• Walking allows to get away

from the things that stress.

• It gives time to think and sort out problems.

• Talking to a partner whilst walking and having a laugh is also great to reduce stress.

• Being outside and breathing fresh air helps to improve mood.

Improves SleepImproves Sleep

• Stress, anxiety, and depression can cause insomnia

• Most common causes in seniors are a poor sleep environment and poor sleep habits.

• Walking helps to decreases the stress hormones and increases endorphins which can boost mood and reduce stress, depression, and anxiety.

• This relaxes the body, helping to sleep better.

Decreases DepressionDecreases Depression

• Walking and exercise can help to manage depression and anxiety.

Walking May Slow Mental Walking May Slow Mental AgingAging

• Research suggests walking may slow cognitive decline in adults with mild cognitive impairment (MCI) and Alzheimer’s disease.

• Investigators from the University of Pittsburgh School of Medicine found that walking five miles per week protects brain structure over 10 years in people with Alzheimer’s and MCI.

• “Alzheimer’s is a devastating illness, and unfortunately, walking is not a cure,”

• But walking can improve the brain’s resistance to the disease and reduce memory loss over time.

CancerCancer

• Exercise initiated early in life appears to protect against breast cancer, cancers of the reproductive system, non-reproductive system cancers

• Among women not using HT, heavier women (BMI >31.1) are at greater risk for postmenopausal breast cancer

• Overweight women who increased physical activity 1.25-2.5 hours/week of brisk walking reduced their risk of breast cancer by 18%.

Tips for healthy walkingTips for healthy walking

• Drink water before and afterwards.– If very thirsty, stop to drink during walk.

• Don’t walk right after a meal. – Leave at least 45-60 minutes after eating before

taking a brisk walk.• Avoid the hottest midday hours (noon to

3pm). – The ideal time is morning or late afternoon.

• After a good long or brisk walk, it is a wise idea to eat some form or carbohydrate within a couple of hours to restore glycogen.

How Grandchildren Can Keep Us How Grandchildren Can Keep Us YoungYoung

• We can really escalate our aging process just by the way we think.

• Sure one may not be able to run a relay race with the grandkids but think about it one can walk many miles right along beside them.

• Again the benefits that derive from this are immense.

• Let grandchildren play an active role in keeping mind, body and soul young.

Walking for Women Over 65Walking for Women Over 65

Walking, is incredibly beneficial. • It prevents the onset of arthritis • It improves balance which helps reduce the risk of

falls • It decreases the risk of heart disease • A 20 minute workout can offset fatigue • Consistent walking is a mood elevator and can

help offset depression associated with aging • Walking can be a time for family bonding and

social excursions. Or just enjoy the outdoors.

When you must stop & consult When you must stop & consult doctordoctor

• Extreme tiredness • Shortness of breath• Chest pain• Palpitation• Joint swelling• Infection or fever• Foot or ankle sore • Undiagnosed weight loss• Pain or irregular walking gait after you have fallen• A bleeding or detached retina, eye surgery or laser treatment• Hernia• Hip surgery• Any undiagnosed problem

11 recommendation to slow 11 recommendation to slow down agingdown aging

• Add anti-aging chemicals (antioxidant) in dietAdd anti-aging chemicals (antioxidant) in diet• Take brisk walk every other dayTake brisk walk every other day• Low fat dietLow fat diet• Maintain BMIMaintain BMI• Build bone density & functional strengthBuild bone density & functional strength• Stop smokingStop smoking• Drink lot of fluidDrink lot of fluid• Manage your stressManage your stress• Practice relaxationPractice relaxation• Avoid UV radiationAvoid UV radiation• Detoxification Detoxification

Lets get going!!!!Lets get going!!!!

Walking is free, Walking is free,

you can walk practically anywhere, you can walk practically anywhere,

with family or friends with family or friends

or by yourself. or by yourself.

All you need is All you need is

a pair of a pair of

comfortable walking shoescomfortable walking shoes..

If you cannot fly then runIf you cannot fly then run

If you cannot run then walkIf you cannot run then walk

If you cannot walk then crawlIf you cannot walk then crawl

But whatever you do Keep But whatever you do Keep movingmoving