4 ms·

I actually found that part disappointing. I had sent this to my parents before I read to the end and now wish I could take it back. More and more research is po

by ellyagg 10y ago

I actually found that part disappointing. I had sent this to my parents before I read to the end and now wish I could take it back. More and more research is pointing to strength being a leading predictor of mortality. My father has loss of mobility and strength from disuse of his limbs through their entire ranges of motion. Walking and jogging at the rates indicated do almost nothing for this. He walks 4 miles twice a week with my mom, but can barely stand up from the couch. Human walking is very efficient and requires hardly any strength and that through a fractional range of motion. Walking and jogging is better than not exercising at all, but on the walking and jogging regimen my father has steadily deteriorated in function as he approaches his 70s. His shoulders and knees have stiffened while his muscles are constantly sore from lack of conditioning. The other problem is the "brisk" qualifier. Walking "briskly" actually takes significant motivation, and involves either subjectivity or more monitoring than people like to do while their walking. People are rationalization engines, and if you give them a way to skirt the essence by being lazy, they will. In my experience, the objectivity of resistance training is more effective.

maxxxxx 10y ago
He should add some basic range of motion exercises. I doubt lifting will help him. Also, walk one mile every day instead of 4 twice a week.
- gadders 10y ago
  Strength training is the best exercise you can do to preserve function into old age. As an example: ABSTRACT Muscle plays a central role in whole-body protein metabolism by serving as the principal reservoir for amino acids to maintain protein synthesis in vital tissues and organs in the absence of amino acid absorption from the gut and by providing hepatic gluconeogenic precursors. Furthermore, altered muscle metabolism plays a key role in the genesis, and therefore the prevention, of many common pathologic conditions and chronic diseases. Nonetheless, the maintenance of adequate muscle mass, strength, and metabolic function has rarely, if ever, been targeted as a relevant endpoint of recommendations for dietary intake. It is therefore imperative that factors directly related to muscle mass, strength, and metabolic function be included in future studies designed to demonstrate optimal lifestyle behaviors throughout the life span, including physical activity and diet http://ajcn.nutrition.org/content/84/3/475.full.pdf http://ajcn.nutrition.org/content/84/3/475.full.pdf
  - maxxxxx 10y ago
    The question is not what's best. Best is to mix strength, endurance, stretching and probably nutrition. People shouldn't pick one and neglect the others.
steve_w 10y ago
These two articles from the NHS might help: 1) Guidelines for physical exercise for the older generation. 150 minutes of moderate exercise plus strength training on 2 days. http://www.nhs.uk/Livewell/fitness/Pages/physical-activity-guidelines-for-older-adults.aspx http://www.nhs.uk/Livewell/fitness/Pages/physical-activity-g... 2) Strength and motion exercises for older people. http://www.nhs.uk/Livewell/fitness/Pages/strength-exercises-for-older-people.aspx http://www.nhs.uk/Livewell/fitness/Pages/strength-exercises-...
justinator 10y ago
<em>The other problem is the "brisk" qualifier. Walking "briskly" actually takes significant motivation, and involves either subjectivity or more monitoring than people like to do while their walking.</em> I think you're overthinking things. If walking seems to easy, jog. If jogging is too easy, run. If say, running is too hard, run when you can, take breaks by walking. If walking is too easy, you start with standing and doing basic drills in movement. There's always a level you're at, and something you can use as a goal. Easiest to not fall to low in what you can do, which is more of a preventative thing, unfortunately for those at a lower level of physical fitness.
lewisl9029 10y ago
> More and more research is pointing to strength being a leading predictor of mortality. Can anyone point me to some sources and readings on this topic? I'd love to see some stats on how strength compares to cardio as a proxy for mortality for instance.

by ellyagg 10y ago

maxxxxx 10y ago

He should add some basic range of motion exercises. I doubt lifting will help him. Also, walk one mile every day instead of 4 twice a week.

gadders 10y ago
Strength training is the best exercise you can do to preserve function into old age. As an example: ABSTRACT Muscle plays a central role in whole-body protein metabolism by serving as the principal reservoir for amino acids to maintain protein synthesis in vital tissues and organs in the absence of amino acid absorption from the gut and by providing hepatic gluconeogenic precursors. Furthermore, altered muscle metabolism plays a key role in the genesis, and therefore the prevention, of many common pathologic conditions and chronic diseases. Nonetheless, the maintenance of adequate muscle mass, strength, and metabolic function has rarely, if ever, been targeted as a relevant endpoint of recommendations for dietary intake. It is therefore imperative that factors directly related to muscle mass, strength, and metabolic function be included in future studies designed to demonstrate optimal lifestyle behaviors throughout the life span, including physical activity and diet http://ajcn.nutrition.org/content/84/3/475.full.pdf http://ajcn.nutrition.org/content/84/3/475.full.pdf
- maxxxxx 10y ago
  The question is not what's best. Best is to mix strength, endurance, stretching and probably nutrition. People shouldn't pick one and neglect the others.

steve_w 10y ago

These two articles from the NHS might help: 1) Guidelines for physical exercise for the older generation. 150 minutes of moderate exercise plus strength training on 2 days. http://www.nhs.uk/Livewell/fitness/Pages/physical-activity-guidelines-for-older-adults.aspx http://www.nhs.uk/Livewell/fitness/Pages/physical-activity-g... 2) Strength and motion exercises for older people. http://www.nhs.uk/Livewell/fitness/Pages/strength-exercises-for-older-people.aspx http://www.nhs.uk/Livewell/fitness/Pages/strength-exercises-...

justinator 10y ago

<em>The other problem is the "brisk" qualifier. Walking "briskly" actually takes significant motivation, and involves either subjectivity or more monitoring than people like to do while their walking.</em> I think you're overthinking things. If walking seems to easy, jog. If jogging is too easy, run. If say, running is too hard, run when you can, take breaks by walking. If walking is too easy, you start with standing and doing basic drills in movement. There's always a level you're at, and something you can use as a goal. Easiest to not fall to low in what you can do, which is more of a preventative thing, unfortunately for those at a lower level of physical fitness.

lewisl9029 10y ago

> More and more research is pointing to strength being a leading predictor of mortality. Can anyone point me to some sources and readings on this topic? I'd love to see some stats on how strength compares to cardio as a proxy for mortality for instance.