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exercise
Exercise and Physical Activity for Older Adults:
Position statement of the American College of Sports Medicine 2009
The ACSM Position stand provides an overview of issues critical to understanding the importance of exercise and physical activity in older adults. Review of the literature concludes “Although no amount of physical activity can stop the biological aging process, there is evidence that regular exercise can minimize the physiological effects of a sedentary lifestyle and increase active life expectancy by limiting the development and progression of chronic disease and disabling conditions. There is also emerging evidence for significant psychological and cognitive benefits accruing from regular exercise participation by older adults.”
OUR CONCLUSION
It is important to have an exercise program designed with your specific needs in mind. Physical therapists are particularly trained to design exercise programs that address multiple medical needs. A good goal would be a minimum of 150 minutes per week at 30 minutes/day of endurance activity, 2x/week resistance training, flexibility exercises 2x/week and additional balance exercises if needed.
nutrition
The Importance of the Omega-6/Omega-3 Fatty Acid Ratio in Cardiovascular Disease and Other Chronic Diseases
Excessive amounts of Omega-6 polyunsaturated fatty acids (PUFA) and a very high omega-6/omega 3 ratio, as is found in today’s Western diets, promote the development of many diseases, including cardiovascular disease, cancer and inflammatory and autoimmune diseases. Increased levels of Omega-3s,exert the opposite effect. The author offers a discussion of the science that has accumulated surrounding this issue, including clinical interventions. This article supports dietary changes which minimize the intake of omega 6’s and increase omega 3s.
OUR CONCLUSION
While we must have both Omega 3’s and Omega-6s in our diet, we need to change the ratio from 15:1 to 1:1. This can be done by increasing your intake of fish, flax, pumpkin or sesame seeds and nuts, especially walnuts and avoiding vegetable oils, animal fats, processed meats, and high consumption of dairy fats. In short, follow a plant-based diet.