Spring 2013 Newsletter: March – May

Posted by on Mar 8, 2013 in Newsletter | Comments Off on Spring 2013 Newsletter: March – May

Meet the Staff: Dr. Stihl Wilson

 

SPP8498Dr. Stiehl Wilson has been practicing chiropractic at Performance Plus since 2011. He earned his Doctor of Chiropractic degree from Cleveland Chiropractic College in Kansas City where he also completed a B.S. degree in Human Biology. Dr. Wilson uses a variety of evidence-based manual therapy techniques in treating his patients’ musculoskeletal problems. In particular, he likes working with injuries and conditions affecting the extremities. Dr. Wilson welcomes the opportunity to work with both adults and children. He is currently pursuing the designation of Certified Chiropractic Sports Physician (CCSP).

 

AD #1: Home Health

 

photo copyPerformance Plus now offers in-home physical therapy! No extra paperwork, no hassles. Let us come to you! With just a script for physical therapy, we are able to perform physical therapy evaluations and treatment sessions in your home. Contact our office for more details. 232-5113

 

 

 

Article: Active Aging:

 

Screen Shot 2013-03-08 at 14.10.40With age, the body systems undergo numerous physiological changes. While much of this process is inevitable, research has demonstrated that regular physical activity can drastically slow many of these changes. Additionally, a 2012 study found that a sedentary lifestyle actually has the reverse effect, resulting in an even lower rate of “successful aging” as compared to non-exercising but physically active counterparts (4). The results of this study support current recommendations by the CDC, which not only encourages regular strengthening and moderate intensity exercise, but notes that as little as 10 minutes of physical activity at a time throughout the day can add up to make a big difference in health and “successful aging.”

So what does it mean to be “sedentary?” A recent study compared two definitions of the term “sedentary lifestyle.” One definition was based on “active energy expenditure” less than 10% of total daily energy expenditure; the other on performing less than 25 minutes of physical activity per day. Both definitions were equally correlated with aspects of metabolic syndrome including BMI, hypertension, abdominal circumference, and cholesterol levels. Due to the relative ease of determining the time spent performing physical activity by an individual, use of this definition is recommended for clinical practice (3). While 25 minutes of activity per day may seem low, recent research estimates as much as 35% of the United States population live “physically inactive” lives, meaning they “have sedentary jobs, no regular physical activity program and are generally inactive around the house or yard.” (1)

Not surprisingly, a low level of physical activity has been associated with higher instances of heart disease, diabetes, high blood pressure, increased BMI, and even chronic pain. While clinicians often hear patients attribute these conditions to “just getting older,” physical activity can have an remarkably positive impact in the prevention and treatments of what many people consider to be inevitable, particularly with regards to cardiovascular and musculoskeletal health. The American Heart Association is just one of many national groups advocating for increased daily physical activity. The AHA website notes that just 30 minutes of moderate activity per day improves blood circulation, improves blood cholesterol levels, and prevents and manages high blood pressure, resulting in a reduction in coronary heart disease by 30-40%, and risk of stroke by up to 27%.

These benefits are further supported by a meta-analysis and review by Pedersen and Saltin (2006) which assesses the effect of physical activity on several chronic diseases, including dyslipidemia, hypertension, and coronary heart disease. One of the studies included in the meta-analysis demonstrated that a moderate to hard intensity aerobic training session 3-5x/ week resulted in a mean 4.6% increase in HDL cholesterol, a 3.7% decrease in triglyceride concentration, and a 5% decrease in LDL cholesterol.

The same meta-analysis also assessed over 130 studies supporting the overwhelming effect of physical activity on lowering blood pressure in both normotensive and hypertensive individuals. In fact, the American College of Sports Medicine (ACSM) has taken a position stand based on several of these trials, concluding that physical training can reduce systolic blood pressure as much as 7.4 mmHg and diastolic blood pressure by 5.8 mmHg. From the numerous studies, the goal of 30 minutes of moderate activity per day is the recommended exercise prescription (6). In addition to lowering risk for chronic cardiovascular conditions, physical activity has been shown to positively affect the musculoskeletal system, despite age-related decline. With age, particularly after the age of 50, there is a linear decrease in muscle mass and an increase in fat tissue. This change, also termed sarcopenia, can result in an increased risk for injury (such as a fall), and a significant decrease in overall function. Additionally, bone mass decreases, and the supporting structures of ligaments and cartilage become less elastic (9). Fortunately these musculoskeletal changes can be slowed, and even partly reversed. Progressive resistance training can significantly slow the process of muscle atrophy, even in elderly patients. Additionally, weight bearing exercises and resistance exercises have shown to positively affect bone density, especially in postmenopausal women (5). Based on the abundance of research demonstrating that resistance training and weight bearing exercise does in fact result in musculoskeletal improvements, the ACSM has set forth recommendations for resistance training in older adults as a way to curb age-related changes. The ACSM recommends 2-4 sets of 8-12 repetitions of weight for each of the major muscle groups, performed 2-3 days per week, with resistance beginning at 60-80% of a person’s 1 repetition maximum (7).

With the weight of evidence regarding the positive effects of regular activity on heart health and musculoskeletal function, it is clear that exercise is not just for “looking young.” Physical activity seems to be one of the most beneficial methods to slow or minimize the effects of many of the age-related physiological changes to the body.

http://www.cdc.gov/physicalactivity/everyone/guidelines/index.html 

2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

OR

1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity (i.e., jogging or running) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

OR

An equivalent mix of moderate- and vigorous-intensity aerobic activity and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

 

REFERENCES

1. American Psychological Association. “Sedentary Lives Can Be Deadly: Physical Inactivity Poses Greatest Health Risk To Americans, Expert Says.” ScienceDaily, 10 Aug. 2009. Web. 14 Jan. 2013. 2. Burr DB. Muscle strength, bone mass, and age-related bone loss. Journal of Bone and Mineral Research. 1997.12(10);1547-1551.
3. Cabrera de León A, Rodríguez-Pérez Mdel C, Rodríguez-Benjumeda LM, Anía-Lafuente B, Brito-Díaz B, Muros de Fuentes M, Almeida-González D, Batista-Medina M, Aguirre-Jaime A. Rev Esp Cardiol. 2007 Mar;60(3):244-50. Sedentary lifestyle: physical activity duration versus percentage of energy expenditure.
4. Dogra S, Stathokostas L. Sedentary behavior and physical activity are independent predictors of successful aging in middle-aged and older adults. Journal of Aging Research. 2012.
5. Hagen KB, Dagfinrud H, Moe RH, Osteras N, Kjeken I, Grotle M, Smedslund G. Exercise therapy for bone and muscle health: an overview of systematic reviews. BMC Med. 2012 Dec 19;10(1):167.
6. Pedersen BK, Saltin B. Evidence for prescribing exercise as therapy in chronic disease. Scand J Med Sci Sports 2006: 16 (Suppl. 1): 3–63.
7. Vella C, Kravitz L. Sarcopenia: the mystery of muscle loss. University of New Mexico. http:// www.unm.edu/~lkravitz/Article%20folder/sarcopenia.html
8. Wiggins SA. Implications of physiologic aging.
9. Zagaria ME. Sarcopenia: loss of muscle mass in older adults. US Pharm. 2010;35(9):24-30
Images: http://www.americanhomeguides.com/Active-Adult-Homes/