Page 31 - RPA May 2020

One of the fondest memories I have of my grandma is the excitement
on her face when she received a pair of runners for her 80th birthday.
A regular “runner” – she would always tell me, “you got your running talent from me” – she was a keen advocate for health and physical activity. The result of her modest (limited to what she was able to do) but consistent exercise effort? A plethora of health and wellbeing benefits.
Cardio versus strength
Dr Sostaric says both cardiovascular and strength exercises are “imperative”.
Elaborating, he says cardio exercises benefit metabolic function – “the muscles’ ability to generate energy”
– as well as cardiovascular and brain function. He adds that cardio activities, such as walking, also help to prevent the “risk of dementia”.
“[With] strength exercises, the priority is reducing the rate at which muscles deteriorate,” Dr Sostaric said.
“Muscles start to deteriorate in the early 40s, and in the absence of resistance exercise, that rate of muscle loss
is accelerated.
“That also accelerates ageing and
common chronic diseases ... including some cancers. Having stronger muscles and bones [also] reduces
the risk of tripping and falling, which becomes an increasing problem in the [older] population.
“As someone gets older, once they’re getting beyond 75 or 80 years of
age, strength exercise would have a high priority.”
Physiotherapist Philippa Van Leeuwen adds that any type of movement is beneficial, but as people age, a combination of strength and cardiovascular exercise is best.
“Cardiovascular exercise will help improve your heart, lung and metabolic health ... [while] strength or resistance exercises help improve muscle mass and bone density,” she said.
How to safely incorporate exercise
The first step when starting an exercise program is to consult with a GP or a specialist such as an exercise physiologist or physiotherapist.
Mr Vockins stresses the importance
of consulting with a “doctor or an exercise physiologist [to] get adequate screening to ensure a safe program can be implemented”.
“It’s also important that individuals are taught safe exercise techniques if they’re partaking in a gym-based exercise [program],” he said.
Dr Sostaric also underscores the importance of consulting with an expert if there is uncertainty around an individual’s health background or exercise tolerance.
“Consulting with an exercise physiologist can give you piece of mind whether or not you’ve got things that
TO PAGE 30
The health benefits
Exercise is important across all age groups but particularly as we get older, so aging shouldn’t be an excuse to stop exercising. Exercise Physiologist, Dr Simon Sostaric from Melbourne Sports and Allied Health Clinic says consistent exercise is important because “physiological function deteriorates as we get older”.
“Exercise is going to give you
the opportunity to maintain what you’ve developed through previous exercise and slow down the rate of deterioration,” he said. “[It enhances] independence and resilience.”
“It’s not cheap, being sick. So regular exercise and maintaining good health for longer has a financial benefit. Then, of course, it mitigates the risk of the common chronic diseases like diabetes and heart disease, musculoskeletal disorders like sarcopenia and osteoporosis,” Dr Sostaric continued.
“[The] social side of things is also very important,” Mr Vockins added. “Quite often, exercise is used to socialise where opportunities to do this may be few.”
HEALTH EXERCISE 29
According to Exercise Physiologist Bryce Vockins of North Queensland Exercise Physiology at Genesis Health and Fitness Kirwan in Townsville, the benefits of exercise for older adults include:
• Reduced risk of developing chronic disease.
• Increased quality of life.
• Weight loss.
• Increased bone mineral density.
• Reduced blood pressure.
• Improved self-esteem and
self-efficacy.
• Increased aerobic fitness –
“making activities of daily
living easier”.
• Improved balance and mobility.
“The first step when starting
an exercise program is
to consult with a GP or
a specialist.”
RETAIL PHARMACY ASSISTANTS • MAR 2020