Longevity: The First Step to a Healthier You, A Chiropractor's Recommendation

Today's word is longevity, which refers to how long we expect people to live, or simply, one's life expectancy. Everyone desires to live long, healthy, and fulfilling lives. What else could be more important, especially for those reaching older adulthood? You want to continue enjoying activities like traveling, picking up your grandchildren, or engaging in physical activities as you did in your youth. Surely, you wouldn't want to rely on a suitcase full of heating pads, creams, or medications just to "survive." Where's the enjoyment in that? For the average person, the fear of restriction is their greatest concern, and understandably so!

Before fear takes hold, we should begin asking ourselves "What can I do to prevent this?" My initial advice is to keep moving your body. It doesn't have to be intense, excessive, or done in one go, but it should be purposeful and suited to your abilities. Break up your exercises (even if it's just 10 minutes at a time) and keep moving; that's what truly counts. As a sports chiropractor with 13 years of experience, I firmly believe in this and frequently offer the same advice to patients who visit my office daily, weekly, or monthly, in addition to providing them with adjustments customized to their needs.

In a comprehensive 2018 article titled "The Importance of Physical Activity Exercise among Older People", published by the esteemed journal BioMed Research International, it is emphasized that a sedentary lifestyle can lead to significant alterations in body composition. Specifically, inactivity is linked to an increase in body fat percentage while simultaneously contributing to a decline in lean body mass. This dual effect can have serious consequences, including a marked loss of maximal force production and the onset of skeletal muscle atrophy. Such changes are particularly critical in the context of aging, where maintaining physical activity is essential for overall health and well-being. The article advocates for a proactive approach to health, emphasizing prevention rather than restriction, especially as individuals age and face various health challenges. According to the World Health Organization (WHO) guidelines on physical activity and sedentary behavior, adults aged between 18 to 64 years are advised to engage in at least 150 to 300 minutes of moderate-intensity aerobic physical activity each week. This level of activity is significantly linked to a reduction in the risk of various chronic conditions, including cardiovascular disease, which is notably influenced by hypertension. Research indicates that adhering to these guidelines can lower the risk of developing cardiovascular disease by as much as 31%. Furthermore, regular physical activity is associated with a decreased likelihood of type-2 diabetes, colon cancer, and breast cancer. For older adults aged 65 and over, the recommendations for physical activity remain similar, with an emphasis on incorporating various forms of recreation or leisure activities, such as walking, cycling, and even engaging in household chores. These activities not only contribute to overall fitness but also play a crucial role in reducing the risk of falls and injuries associated with falls, which are common among the elderly population. Studies have shown that regular exercise can lead to a remarkable 23% reduction in falling rates.

To effectively combat age-related declines in physical function, it is imperative for older adults to participate in regular physical activities that encompass a well-rounded approach. This should include programs that integrate balance, strength, endurance, gait, and functional training exercises. Such comprehensive training regimens are essential for prolonging the loss of age-related functions, significantly reducing the risk of falls, and maintaining or even enhancing bone health. By doing so, older individuals can take proactive steps to prevent osteoporosis and other age-related conditions, thereby improving their quality of life and fostering greater independence as they navigate the later stages of life.

The greatest advantage in this modern media era is the abundance of choices available. YouTube is an excellent platform offering a wide range of exercises for both young and older adults. However, discovering a trainer or gym that suits your specific needs is equally beneficial. Ultimately, increasing your physical activity enhances your strength, regardless of your age, and your life will certainly improve!

If you're in Orange County, CA, and need guidance on improving your movement, schedule an appointment! Maintaining your physical activity is the first step, seeking chiropractic treatment tailored specifically to you is the added benefit. I want to help you progress and get back to living your life.

Dr, Miller performing ankle and knee alignment on a patient.

TO FEELING BETTER AND MOVING MORE!

DR. MEGHAN MILLER D.C. CCSP®

Sources:

“Recommendations.” WHO Guidelines on Physical Activity and Sedentary Behaviour., January 1, 1970. https://www.ncbi.nlm.nih.gov/books/NBK566046/.

Langhammer, Birgitta, Astrid Bergland, and Elisabeth Rydwik. “The Importance of Physical Activity Exercise among Older People.” BioMed research international, December 5, 2018. https://pmc.ncbi.nlm.nih.gov/articles/PMC6304477/.