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Older, obese adults need to shed weight, but dieting can worsen their frailty. A new study addresses this conundrum, suggesting seniors take up both aerobic and resistance exercise while slimming down.
Engaging in aerobic and resistance exercise while losing weight enabled study participants to maintain more muscle mass and bone density compared to folks who did just one type of exercise or none at all, the researchers found.
Elderly and Obese, Here is What to Do
“The best way to improve functional status and reverse frailty in older adults with obesity is by means of diet and regular exercise using a combination of resistance and aerobic exercise training,” said study leader Dr. Dennis Villareal. He’s a professor of medicine at Baylor College of Medicine in Houston.
More than one-third of people age 65 and older in the United States are obese, according to the study authors. Obesity worsens the typical age-related decline in physical functioning and causes frailty, while weight loss can lead to harmful declines in muscle mass and bone density.
The researchers wanted to see what combination of exercise, along with dieting for weight loss, might be best. They randomly assigned 160 obese and sedentary adults, age 65 or older, to one of four groups: weight loss and aerobic training; weight loss and resistance training; or weight loss and a combination of both types of exercise. The fourth group served as controls and didn’t exercise or try to lose weight.
After six months, physical performance test scores increased by 21 percent in the combination exercise group, but just 14 percent among those who only did aerobic exercise or resistance exercise, Villareal’s team said.
The researchers also found that lean body mass and bone density declined less in the combination and resistance groups than in the aerobic group.
One strength of the study is its evaluation of several regimens, said Miriam Nelson, director of the Sustainability Institute at the University of New Hampshire.
Such research is critical, as ”the majority of [older] people are either overweight or obese,” said Nelson, who wasn’t involved in the study.
It’s About Health NOT Weight
While many studies of obese or overweight older adults focus only on exercise and weight loss, “this is really looking at health,” she said.
“Health in aging is really [about] functioning,” Nelson said. Maintaining muscle strength and bone density is essential to remain mobile and functional, she pointed out.
“All these multiple factors are what dictate to a large extent somebody’s ability to be independent, healthy and to live life to its fullest as they age,” Nelson added.
At the outset of the study, participants were mildly to moderately frail, according to the authors.
The researchers assessed the seniors’ physical performance, muscle mass and bone health over the 26-week study.
The overall winners, the combination group, exercised three times a week, from 75 to 90 minutes each session.
Aerobic exercises included treadmill walking, stationary cycling and stair climbing. Resistance training involved upper-body and lower-body exercises on weight-lifting machines. All groups also did flexibility and balance exercises.
The study showed a clear inverse relationship between weight loss�and lower back pain. �The greater the weight loss in the studied clients, the less lower back and knee pain was clearly presented
The study was published May 17 in the New England Journal of Medicine.
SOURCES: Dennis T. Villareal, M.D., professor, medicine, Baylor College of Medicine, and staff physician, Michael E. DeBakey VA Medical Center, Houston; Miriam Nelson, director, Sustainability Institute, University of New Hampshire, Durham; May 17, 2017, New England Journal of Medicine
News stories are written and provided by HealthDay and do not reflect federal policy, the views of MedlinePlus, the National Library of Medicine, the National Institutes of Health, or the U.S. Department of Health and Human Services.
With summer officially just weeks away, many of us are dreading bathing suit season because we’ve packed on pounds — especially around the mid-section. But you won’t get those washboard abs by doing sit-ups, say experts. Abs are made in the kitchen, not in the gym, as the saying goes.
In other words: It’s what you put into your gut that helps banish belly fat.
“Visceral fat, or what we commonly call belly fat, is more than the fat you see on your body and can pinch between your fingers,” notes Tara Gidus Collingwood, the team dietitian for the Orlando Magic basketball team.
“It’s the layer of fat deep inside the body that forms between your organs. And even though you can’t see it, if you have an increased amount of subcutaneous fat, the fat you CAN see and pinch, it’s likely that that you also have a large amount of visceral fat.
Collingwood, co- author of the “Flat Belly Cookbook for Dummies,” tells Newsmax Health the more belly fat you have, the more dangerous it is to your health.
“Visceral fat is so toxic that research has linked it to everything from an increased risk of heart disease, to metabolic syndrome, Type 2 diabetes, gallstones, certain cancers, and even dementia,” notes.
Now for the good news: Gidus says that science has uncovered foods that actually help blast away belly fat. Here are her top 10 choices:
Salmon. Inflammation caused by an imbalance in your gut which can turn on your fat genes, leading you to gain weight around your belly. Salmon is a super anti-inflammatory food and also contains omega-3 fatty acids which have been shown to reduce belly fat storage. It also helps to control the hormone levels like cortisol, a common culprit of increased fat storage in the midsection.
Apples. These summer and fall favorites are great belly-fat fighters because they are high in fiber. This allows foods to be slowly digested, which controls the response of insulin and helps stabilize blood sugar — giving an added boost to the fight against fat.
Almonds. Not all fats are created equal, and some are actually helpful in reducing belly fat. Stock up on almonds for snacking because they are high in monounsaturated fat which reduces the accumulation of fat around the belly.
Popcorn. Here’s another handy snack food that is a great belly-flattening treat and you can eat a lot of it. Purchase loose corn kernels or low-fat and low- sodium microwave popcorn to help reduce your sodium intake and keep calories in check for a flat belly all season long.
Green tea. This powerhouse beverage contains the flavonoid quercetin which not only boosts the immune system and promotes heart health but also helps fight belly fat. It works by blocking fat cells from maturing and inhibits the rate of new fat cell formation.
Eggs. One of the best ways to protect yourself against visceral fat is to strengthen and protect your muscles. Muscle burns energy on a regular basis, so it steals energy away from fat cells — especially belly fat cells — to sustain itself. For under 80 calories, an egg provides six grams of muscle-building protein.
Spinach. This leafy green contains a unique long-chain sugar molecule called sulfoquinovose (SQ). According to a study in the journal Natural Chemical Biology, SQ feeds the good or beneficial bacteria, which in turn promotes their growth in the gut. When these bacteria are strong, they provide a protective barrier in the gut preventing the growth of bad bacteria which can cause inflammation and increase belly fat.
Greek yogurt. The Society for Endocrinology presented a study by researchers who found that when protein is digested and broken down into amino acids in your body, one of those amino acids called phenylalanine, triggers hormones that help reduce appetite, which ultimately leads to fat burn and weight loss.
Bananas. When you are sleep deprived, the levels of ghrelin called the “hungry hormone” skyrocket while the levels of leptin, the hormone that signals satiety, plummet. As a result, studies show you are more likely to eat more the next day and the foods you choose are the ones that typically increase belly fat. So if you are having trouble falling asleep, eat a banana which is an excellent source of the muscle relaxing ingredients magnesium and potassium. This handy fruit also contains tryptophan, a chemical which can help summon the Sandman.
Cayenne pepper. This popular spice doesn’t only burn your tongue, it helps burn away belly fat. Daily consumption of one of the compounds found in pepper seeds, called capsaicin, speeds up abdominal loss by boosting the body’s ability to convert food into energy, according to a study published in the American Journal of Clinical Nutrition.
You’re probably already incorporating strength moves such as squats, planks, and burpees, into your workout routine. But there are a few additional moves you’re likely missing. These�strength exercises below target commonly overlooked muscle groups, says Karen Litzy, a spokesperson for the American Physical Therapy Association. Adding them to your regular workout routine will not only improve your strength in your lower body and core�but also help keep injuries away.
Stability Ball Hamstring Curl
Lie faceup with lower legs and heels on a stability ball, knees straight. Lift hips off the floor (A). Slowly bend knees to pull the ball toward hips (B), then slowly return to the starting position. Do 3 sets of 15.
Fire Hydrant
This exercise targets the gluteus medius (a.k.a. the upper part of your butt), says Litzy, which helps support your pelvis. “Any weakness there can cause hip strain that leads to pain.” Start on all fours (A). Raise left thigh to the side, keeping knee in line with foot (B). Hold for 30 to 60 seconds. Repeat on other side.
For good posture, it’s important to tone the erector spinae muscles along the back of your spine. From all fours (A), simultaneously extend left leg at hip height and right arm at shoulder level (B). Hold for 5 to 10 seconds. Repeat the move with right leg and left arm. That’s 1 rep. Do 10 reps.
This routine from the Brave Body Project does just that. Founded by trainers Lindsey Clayton and Amber Rees, the Brave Body Project is an “online community and fitness membership program for people who share a passion for feeling strong, being bold, and finding the brave within.” Put another way, these ladies know how to help you get fit—and feel great about it.
That’s precisely why we asked Lindsey and Amber to share their favorite exercises for head-to-toe strengthening. They brought 10 moves that deliver a serious “full-body beatdown.” Sound intimidating? Yes. But is it an amazing sweat session? Double yes.
In this video, the energetic duo will lead you through a workout that targets the arms, legs, core, and glutes. Here’s how it goes: Each move is done for 50 seconds, and followed by 10 seconds of recovery. Once you complete all 10 moves, you get 30 seconds of rest, and then do it all over again.
The best part about these moves is that they sculpt and stretch different body parts simultaneously. For example, a walkout tricep push-up with a hip opener not only targets the upper arms, but also creates space in the hips. Similarly, a side lunge with a lateral raise works the muscles in the thighs and challenges balance too.
Want to break a sweat in just 20 minutes? Watch this video for a full-body workout you can do at home. Press play, get strong, repeat.
A new UK study has found that obesity in childhood has long-term health implications that could last well into adulthood.
Carried out by a team from the University of Surrey, the researchers collected data from 18 studies which included over 300,000 children in total with an average age of 10.
The team looked at the measurements of the children’s body mass index (BMI), waist circumference and skin fold thickness, and compared them to results from the same participants 25 years later as adults.
They found that participants who were obese as children were predisposed to ‘pre-diabetes’ — a condition in which the body cannot adequately metabolize glucose and which can lead to diabetes — and thickening of arteries in adulthood.
An increase in the thickening of these arteries also increases an individual’s risk of experiencing a cardiovascular condition such as heart disease in later life.
The children’s BMI was also found to be a good predictor of high blood pressure in adulthood, and could also help predict other illnesses later in life that are associated with obesity.
However, due to the limited data available the team were unable to determine if waist circumference and skin fold thickness were also indicators of future health conditions.
Commenting on the findings lead author Dr Martin Whyte said, “It is worrying that obesity is becoming endemic in our society.”
“The adverse effects of adult obesity are well known but what we have found is that obesity in childhood can cause lasting arterial damage which could potentially lead to life threatening illness. This is something that we need to address to protect adult health and reduce pressure on the NHS.”
Childhood obesity is on the increase in the UK, with figures from the NHS National Child Measurement Programme indicating that 19.8 percent of 10-11 year olds were classed as obese in 2015/16, a rise of 0.7 percent on the previous year.
The findings can be found online published in the journal Obesity Reviews.
Still taking sleeping pills to get a good night’s rest? New research suggests there’s a better way: Hit the gym.
Rush University clinical psychologist Kelly Glazer Baron tells CNN a growing body of evidence over the past decade has confirmed that regular exercise helps people sleep better than medication.
“In one study we did, for example, older women suffering from insomnia said their sleep improved from poor to good when they exercised. They had more energy and were less depressed,” he said.
Most sleep studies have confirmed sleep quality is enhanced in people who get the recommended amount of exercise — 2½ hours a week of moderate-intensity aerobic exercise, along with strength or resistance training.
Brisk walking, light biking, and using a treadmill or elliptical machine all increase heart rate and cardiovascular fitness, which aids sleep quality.
Experts also recommend not exercising within six hours of bedtime, which can hinder sleep.
Scoliosis is defined as the abnormal, lateral deviation of the spine with a minimal Cobb angle of 10� in the coronal plane. It may be characterized as either non structural or structural scoliosis.
Non-structural scoliosis is identified as a non-progressive curve resulting from a leg length discrepancy, herniated disc or improper bearing which can be corrected by removing the causing factor. Structural scoliosis is identified by not only its vertebral distorted shape, but by a vertebral rotation towards the convex side, where the spinal processes also rotate toward the concave side, additionally, including rib deformity along with the convex sided ribs shifting posterior and superior while the concave sided ribs changing anterior and inferior.
After diagnosis, a person with scoliosis may present a pelvis that is not leveled in the transverse plane with unequal shoulder height, a thoracic or lumbar hump, and an asymmetrical lumbar triangle, loss of lumbar lordosis or loss of balance in the sagittal and coronal planes.
Scoliosis in the Modern World
Scoliosis approximately affects up to 2 to 3 percent of the population and it may be classified as congenital, neuromuscular, degenerative or idiopathic. Furthermore, scoliosis diagnosed after skeletal maturity, between the ages of 20 to 50, known as adult scoliosis, amounts up to 6 to 10 percent of the population. Adult scoliosis is divided into four types: Primary degenerative scoliosis resulting from the asymmetrical erosion of the disc, endplates and/or facet joints; progressive idiopathic scoliosis not previously treated or post-surgical; secondary adult curvature due to a pelvic obliquity; and secondary adult curvature due to metabolic bone disease.
According to research studies, the clinical presentation associated with adult scoliosis requiring immediate medical attention from a healthcare professional includes: back pain which manifests as muscle soreness, muscular exhaustion or mechanical instability; symptoms of radicular pain present during standing or walking; neurological deficits; and curve progression resulting in from axial overload or vertebral bodies with osteoporosis.
Literature has described a variety of treatments for scoliosis predicated on surgical and non-surgical classification, dependent on the severity and the character of the curvature as well as the danger of progression. Surgical intervention is an alternative treatment option for individuals that have completed the growth cycle and whose curve is greater than 50� and or whose curve is above 45� and are still in the growth cycle. Bracing and projecting is utilized for people in the growth interval and whose curve is between 20� and 40�. An individual with a curve of less than 25� and has completed growing might be observed throughout their life for curvature progression of 5� in one year, which can be determined to need surgical intervention.
Many healthcare professionals recommend surgery for scoliosis rather than an alternative, non-surgical treatment for scoliosis. In a study by Brigham and Mooney, a progressive exercise plan focusing on exercises combined with torso turning exercises were utilized to raise the strength in patients with scoliosis measuring 15�to 41�. The results showed a 20% � 23% improvement in the curvature without any type of bracing or casting.
Prevalence of the Schroth Method for Scoliosis
In comparison to America, conservative measures are more vigorously executed worldwide. Along with plans, such as for example SEAS (Scientific Exercise Method Of Scoliosis), FITS (Functional Individual Therapy of Scoliosis), Dobosiewicz method, ASCO (Anti-Scoliosis Shaking-Decompression) procedure, Lyonaise method, and physiologic�, the Schroth method is a scoliosis treatment approach which attempts to conservatively treat the spinal condition by emphasizing patient specific postural analysis and corrections in a multidimensional plane. In line with the method first created by Katharina Schroth, the torso is divided into three and sometimes four vertically stacked anatomical blocks. As an outcome of scoliosis, these blocks deviate in the vertical line and laterally shift and rotate against each other creating areas of convexities and concavities.
Depending on sensorimotor and kinesthetic principles, patients utilize proprioceptive and exteroceptive stimulus (visual, tactile, verbal) to achieve the proper spinal alignment through corrective breathing patterns and postures. This is a big element of the Schroth method for scoliosis. Three dimensional postural corrections and remedial exercises are used to achieve spinal de-rotation, de-flexion and elongation in order to re-gain postural symmetry and muscular equilibrium as well as for the stabilization of the corrected bearing through isotonic and isometric tension and reflex holding of muscles. Simultaneous performance of rotational angular respiration (RAB) helps correct the placement of the ribs by directing air into the thoracic concavities. Through the specific exercises of the Schroth method for scoliosis, patients learn to lift themselves out of passive alignments and endure a position that is corrected throughout their day-to-day activities.
The Schroth Method for Scoliosis
The scope of our information is limited to chiropractic and spinal injuries and conditions. To discuss options on the subject matter, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
By Dr. Alex Jimenez
Additional Topics: Lower Back Pain After Auto Injury
After being involved in an automobile accident, neck injuries and aggravated conditions, such as whiplash, are some of the most commonly reported types of injuries, due to the force of the impact. A study discovered, however, that the seat of a vehicle can often lead to injuries as well, causing lower back pain and other symptoms. Lower back pain is also among one of the most common types of automobile accident injuries in the U.S. alone.
IFM's Find A Practitioner tool is the largest referral network in Functional Medicine, created to help patients locate Functional Medicine practitioners anywhere in the world. IFM Certified Practitioners are listed first in the search results, given their extensive education in Functional Medicine
