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Fit to Fly
As we age our body’s physical make up starts to dramatically change. Our muscle mass decreases as we age at a rate of 3%-5% per decade after the age of 40, and the decline increases to 1%-2% per year after age 50. Our muscles keep us strong, burn calories and help to main our weight, and contributes to balance and bone strength. In addition to muscle loss, our bones also face the same fate which can lead to osteoporosis in some individuals. Endurance, flexibility and balance also decrease as we age. The good news is that exercise can increase each of these! Additionally, exercise is associated with effective stress management, fewer sleep disorders, enlightened mental outlook, reduced loneliness, and lowered depression and anxiety.
Let’s take a look at how we can improve each of these areas to help keep you flying longer.
Endurance and Aerobic exercises
Endurance/Aerobic exercises increases your breathing and heart rate. They also improve the overall health of your heart, lungs, and circulatory system. Having greater endurance not only helps keep you healthier; it can also improve your stamina for the tasks you need to do while flying and may delay or prevent many diseases associated with aging, such as diabetes, colon cancer, heart disease, stroke, and others.
It’s recommended that you participate in some type of endurance/aerobic activity for at least 30 minutes on most days of the week. Types of activities include walking, running, biking, and swimming. Biking and swimming are recommended for those that may have knee and back pain as the impact to the joints is minimized. If you’re unable to fit in one 30 minute time period or you get tired try breaking it up into three- 10 minute intervals throughout the day.
Strength and resistance exercise
Strength/resistance exercises build your muscles, but they do more than just make you stronger. Strength exercises also increase your metabolism, helping to keep your weight and blood sugar in check. Studies suggest that strength exercises also may help prevent osteoporosis.
Resistance exercises should be performed 2 to 3 days per week with at least 24 hours of rest between sessions. Work at an intensity that feels somewhat hard, but it still achievable. Start out slowly and work up to 2 to 3 sets of 10 to 15 repetitions. You don't need to pump iron in a gym to do resistance exercises they can also be done at home using rubber exercise tubing and bands and even your own body weight. Some examples of total body resistance exercises include squats, pushups, bicep curls, tricep extensions, front shoulder raises and planks.
Flexibility and Balance
Flexibility and balance exercises are often forgot about when working out but they are some of the most important exercises we need. Flexibility helps keep your body limber by stretching your muscles and the tissues that hold your body's structures in place and may also play a part preventing falls. After each workout take 5-10 minutes to stretch out those tight muscles you’ve just worked to help prevent soreness and injury. Yoga classes are another great way to improve your overall flexibility and balance while relieving stress.
You’ve now got the tools to get started on the road to a healthier you! Try incorporating exercise into your week by starting slowly and adding additional days as you become stronger. Remember that we are responsible for our health and to continue flying we need to keep our bodies tuned up just like our aircraft or it won’t allow us to do the things we want to.
*Please consult your physician before beginning any diet and exercise program.
September 15, 2011
