What can you do to maintain your strength and coordination as you become older?

What can you do to maintain your strength and coordination as you become older?

Strength, speed, and stamina are just a few of the physical characteristics that deteriorate with age. Aside from these muscle-related reductions, there are other alterations in how the body coordinates its motions. These changes together mean that as you get older, you may not be able to do things like rush to catch a bus, walk around the garden, carry groceries into the house, hold your balance on a slick surface, or play catch with your grandchildren as well as you used to. Do these activities, on the other hand, have to deteriorate? Let's take a look at why your strength and coordination are deteriorating - and what you can do to fix them.

Strengthening variations

 Muscle mass loss is linked to changes in strength, speed, and stamina as people get older. Although your muscles do not deteriorate greatly between the ages of 20 and 40, beyond 40, your lean body mass and strength can fall by 1% to 2% per year in lean body mass and 1.5 percent to 5% per year in strength.

 Muscle mass loss is linked to both a decrease in the number of muscle fibers and a decrease in fiber size. The fibers will die if they become too tiny. Fast-twitch muscle fibers shrink and die at a faster rate than slow-twitch muscle fibers, resulting in a loss of muscular speed. In addition, as people get older, their ability to heal muscles decreases. The loss of muscle-building hormones and growth factors such as testosterone, estrogen, dehydroepiandrosterone (better known as DHEA), growth hormone, and insulin-like growth factor is one source of these alterations.

Coordination changes

 Changes in coordination are more closely linked to the brain and neurological system than to muscles. To execute everything from hitting a golf ball to keeping a coffee cup steady as you walk across a room, multiple brain centers must be synchronized. This suggests that the brain's wiring, or white matter, which connects the various brain regions, is critical.

 Unfortunately, most people over 60 in our society who eat a western diet and don't get enough exercise have little "ministrokes" in their white matter (also known as microvascular or small vessel disease). Although strokes are so minute that they go unnoticed when they happen, they can impair connections between crucial brain coordination centers like the frontal lobe (which directs movement) and the cerebellum (which provides on-the-fly corrections to those movements as needed).

 Furthermore, as you become older, you may lose dopamine-producing cells, which can slow down your motions and weaken your coordination. As a result, even if you don't acquire Parkinson's disease, many people have some of the movement irregularities found in Parkinson's.

 Finally, visual changes — the "eye" aspect of hand-eye coordination — are crucial. Eye problems such as cataracts, glaucoma, and macular degeneration are substantially more common in elderly people. Furthermore, modest vision problems can be the earliest indicator of aging-related cognitive illnesses such as Lewy body disease and Alzheimer's disease.

Improve your strength and coordination with these tips.

Reduced levels of physical activity, it turns out, are one of the most prominent reasons of decreased strength and coordination with age. In our society, there is a fallacy that it is OK to do increasingly less exercise as you become older. The truth is just the contrary! Exercise becomes more important as you get older, and you may need to increase the amount of time you spend exercising to adjust for hormonal changes and other factors beyond your control. The good news is that everyone of any age can benefit from strengthening and coordination workouts. (However, as you become older, you may need to be more cautious with your exercise activities to avoid accidents.) If you're unsure about which workouts are appropriate for you, consult your doctor or a physical therapist.)

 Whether you're 18 or 88, there are several things you can do to enhance your strength and coordination:

 Do at least 30 minutes of aerobic exercise five days a week, such as brisk walking, running, biking, swimming, or aerobic classes.

 Do at least two hours of strength, balance, and flexibility-building exercise each week, such as yoga, tai chi, Pilates, and isometric weightlifting.

 Practice sports like golf, tennis, and basketball that you wish to get better at.

 Improve your workout skills by taking advantage of teacher-led lessons and coaching from coaches and trainers.

 Consult your doctor about ailments that can limit your ability to exercise, such as orthopedic injuries, cataracts and other vision difficulties, and Parkinson's disease and other movement abnormalities.

 A Mediterranean diet rich in fish, olive oil, avocados, fruits, vegetables, nuts, legumes, whole grains, and chicken will fuel your brain and muscles. Other foods should be consumed in moderation.

 Get enough sleep — you can actually increase your talents while sleeping.