Autumn Years Summer 2023

HEALTH & WELFARE

Fit for Life

We have heard the cliché “Use it or lose it” countless times throughout our lives but it is never more relevant and important than when we reach our Autumn Years. As we age, some of us tend to give ourselves a “senior pass” on activities that involve physicality. It is at this time of our lives that we need to change the cliché to “ Move it or lose it!” We all want to age well. More and more we see seniors who have active lifestyles. They are the ones who enjoy engaging in activities that require movement like walking, running, biking, tennis, working out, yoga, golf, swimming, dancing, gardening and so on. There is a notice able bounce in their step and a smile on their faces, and they appear to have boundless energy as they move about. Hopefully you are a member of that club! On the other hand, some just seem to have retired from, well, everything. Even without any health issues that might preclude certain physical activities, they embrace the “I’m too old for that” philosophy and use it as permission to avoid almost anything that involves move ment. Barring any actual disabilities, there is absolutely no good reason to avoid movement activities! Move It or Lose It! By Roger Anthony

ment will lead to limited range of motion. The longer we are inactive, the more difficult it becomes for the body to regain what we have lost. After a protracted illness, a stroke or an injury that has resulted in even temporary loss of function, recovery is usually slow and often difficult. Strength, endurance and flexibility become proportionally com promised over times of inactivity and of ten necessitate rehabilitation in the form of physical and/or occupational therapy or, as the Europeans call it, “re-education.” The same phenomenon prevails when we limit our movements to repetitive, unchanging patterns. It is not just about movement but also about diversity of movement. Repetitive functions can lead to the loss of others. Doing the same things every day may lead to underutiliza tion of some muscles and can ultimately lead to loss of strength and flexibility. So in addition to getting enough exercise, it is important to move in different ways to maintain functionality. “That which is used develops. That which is not wastes away.” –Hippocrates As I have said so many times, “Sitting is the new smoking.” The effects of inactivity are insidious but dangerous, even debilitating to the point of loss of functionality. Often, as we age and especially after retirement, we tend to diminish our physical activity. We do not walk as much. Some of us do not get out as much. Slowing down with age is normal, but not moving is perceived by the body as abnormal or, if you will, our “new normal.” That is when the losses begin.

“You can’t help getting older, but you don’t have to get old.” –George Burns Nothing will precipitate aging more than inactivity. For example, after driving or even just sitting for a long period of time, we have all experienced the initial stiffness and limited movement when finally we get up. This is true of every thing we do. If we do not use it, we can, and do lose it! Our bodies are made to adapt, and adapt they will to new situ ations and challenges. We are made to move but when we don’t, our body will actually change to accommodate our

inactivity. Muscle memory will adjust to our position. Every movement we make activates a unique set of neural pathways in the central nervous system. The most frequently activated neural pathways are strengthened and maintained, while those less frequently activated from prolonged disuse become neglected and forgotten because the central nervous system no longer senses a demand for those functions. Ultimately, the body will actually forget how to perform unused functions. Since we are not using strength, our muscles grow weaker and over time, even atrophy. Limited move

14 AUTUMN YEARS I SUMMER 2023