140 – How to Exercise to Age Well

Dr. K explains the 4 types of exercise that help older adults maintain independence and mobility, and which ones prevent falls & frailty. She also covers protein intake, how to exercise when there's Alzheimer's, avoiding injuries and more.

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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