Can Exercise Reverse Aging? How to Exercise to Age Well
Learn a geriatrician’s top tips for aging with strength, independence, and vitality, and the four types of exercise every older person should do. #HealthyAging #StrengthTraining #SeniorFitness #strengthtrainingtips #strengthtrainingforwomen
In this essential guide, Dr. Leslie Kernisan delves into the transformative power of exercise for older adults. Discover how tailored physical activity not only combats muscle loss and frailty but also enhances mental well-being and cognitive function, paving the way for a life of independence and quality. From the science behind muscle aging reversal to practical advice on incorporating strength, aerobic, balance, and flexibility exercises into your routine, this video is a treasure trove of expert insights.
Get the related references and resources on the podcast show notes page here: betterhealthwhileaging.net/po...
Dive deeper into the benefits of exercise for aging bodies with our related article: betterhealthwhileaging.net/ho...
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Video Chapters:
00:00 How to Exercise to Age Well
05:43 The benefits of exercise in aging
12:20 Is walking good exercise?
14:30 Strength training in aging
17:55 Aerobic exercise in aging
19:45 Balance exercises for seniors
21:45 Flexibility exercises in aging
25:09 Best exercises for fall prevention
26:59 How to start and maintain an exercise routine
31:16 Managing risks of exercise and avoiding injuries
36:52 Exercise to counter frailty and sarcopenia
43:56 Exercise when there’s Alzheimer’s or dementia
48:03 Getting someone else to exercise
50:30 The role of protein and strength training
54:31 Recap & Dr. Kernisan’s top exercise recommendations
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Dr. Leslie Kernisan, a renowned geriatrician and founder of BetterHealthWhileAging.net, provides families and older adults with practical strategies to tackle aging health challenges. Through her online courses, Dr. Kernisan offers ongoing support for families navigating memory loss and Alzheimer’s, ensuring you have the knowledge and tools needed to care for your loved ones effectively.
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By understanding the pivotal role of exercise in aging, you can take actionable steps towards a healthier, more vibrant future. Share this video with someone who could benefit from Dr. Kernisan's expert advice: • Can Exercise Reverse A...
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Dr. Kernisan's website, podcast, and KZhead channel all provide practical information on how to deal with common health issues that affect older adults.
This video is your comprehensive guide to understanding MCI, from its symptoms and causes to the latest in treatments and management strategies. Whether you're an older adult experiencing changes in cognition or a family member seeking information, Dr. Kernisan's expert advice, grounded in science and practice, offers hope and actionable steps.
Disclaimer: The material on the Better Health While Aging KZhead channel, including any exchanges in the comments section, is for informational and educational purposes only. Any comments Dr. Kernisan may make regarding an individual’s story or comments should not be construed as establishing a physician-patient relationship between Dr. Kernisan and a caregiver, or care recipient. None of Dr. Kernisan’s website, social media, comments, or group information should be considered a substitute for individualized medical assessment, diagnosis, or treatment. Please see the full disclaimer for more information: betterhealthwhileaging.net/di...
At 65, I have lots of time to get out and do physical things. I retired 5 years ago and have been averaging 2 hours a day doing physical activities. Its was fantastic to finally have the time to do this. Working always got in the way!
Very good
Congrats. Way to many people don't have a retirement plan and would be better off continuing to work rather than stopping all activity like many people do.
I am in hospital and seeing alot of older people and I'm thinking, Let me go home and I promise to get fit and healthy and stay like it.
Since I retired, I go to the gym 5-6 times a week. I do resistance training and cardio. It makes a world of difference. You need to be out of breath a few times a week while doing cardio.
Thank you from an 85 year old retired gerontologist/social worker. Until recently I was not an "exerciser" (an understatement). But when I deteriorated to the point where just to get around I had to hang onto the furniture, I broke down, bought some resistance bands... and, surprisingly, started using them. Everything you said... and I've told clients... is true. EXERCISE does wonders in so many ways. It's really nice to be able once again to get out of a chair and walk around without looking like the geezer I am. If I live long enough I might even get to actually enjoy exercise but I'm not holding my breath.... mostly because if I do, someone's gonna come running to take my pulse!
Oh, I love this! That is so great that you started exercising!! Yes, it's better to start earlier, but it's almost never too late and we do see even frail people improve if they find a way to be consistent about even small amounts of strength training. Thank you for sharing your story!
@@BetterHealthWhileAging No problem... thanks for the encouragement. One thing further... to all those who tend to the chubby side of the spectrum, keep your chins up! I once was much heavier and when I reduced by 70 pounds, I looked like a partially deflated balloon. Then I started exercising and put on some muscle. I now have far too much skin flopping around uncontrollably but I can delight all onlookers (I wish) by wiggling my Man Boobs!
Qqqqq😊😊q
Activities need support with the correct eating plan.
Dr Kernisan not only has great content that helps a wide range of people, her communication skills while looking at the camera are excellent. Pace, engagement, and energy level while verbally communicating are better than most others who appear on camera and ask for viewers to pay attention. I look forward to listening more.
It would be great if you can post example exercise video for 30min -60 minutes in each of category would be so helpful.
Thanks for this video, Dr. Kernisan. I've been on a whole food, plant based diet for 4 years now. Started exercising and have gotten stronger with better balance and some nice socializing as I do strength training with a neighborhood group ! Plant protein is good for me and very good for the planet and animals! Thanks for the great information on the benefits of exercising !
So glad to have found you and your channel! I was sedentary until 68 and my body's abilities reflected that. At 68 I joined a women's running program and ran my first half marathon at 72. Going through the process I had so many thoughts about how much more exercise does for the older adult than we were ever told and how there are very few credible sources of this information available for older people teaching them we not only can but should be physical and we're so much more capable than we were led to believe we can be. We're told don't do that, you're too old, you'll hurt yourself instead of what you're teaching people here. Thank you! New grateful subscriber.
What a wonderful video provided by a knowledgeable, compassionate doctor. We can’t get a much more comprehensive overview of how to stay healthy in this area as we age. Thank you very much for caring.❤️
I started 65 pushup everyday, 3 times a day, in addition, Ido arm exercise with dumbbell, after about 6 months I can feel my arm muscle get firmer. Maybe bigger, i also jump on a mini trampoline, sliding on a slideboard. fell much better than before. Thanks for confirmation the benefits of exercise in older age
I’m just 55 and I figured out a way to make my diet healthy, which is using this technique taught by the lifestyle and diet doctors: setting up the environment for success. I put a stationary recumbent bike in next to where I sit normally during the day. All I need to do is put my feet up and then spin It is far easier to get exercising that way than worry about going to another room to get on an uncomfortable machine and maybe have to go to the gym which is noisy or go outside when the weather is bad don’t have to do any of that. I am certain that you as a doctor are well aware of setting up the environment for success to encourage the exercise. Something that can help greatly is improvement of exercise machines to be just as comfortable as a La-Z-Boy machines which they can very well be. They could have foot rest above thepedals. Mine is comfortable enough, where if I put a pillow on it, I can sit there for hours. But it could be better. Also, it can be quite easy to rig up a desk that could be slid into place for a keyboard and a small monitor and position of TV accordingly. The stationary bike has a little book nook so to speak, and people put their phone there, but portable monitors easily fit there which I have used.
Nice deep-dive into senescence with/without exercise. Regular, strenuous exercise in combi with a plant-based diet is the cure for the majority of ailments and for staying self-sufficient with advanced age. Yeah, any exercise is better than no exercise 👍 Loved this well-informed and well-researched clip.
At 73, I box, do TRX and Weighra. I love exercise….I work out with ladies half my age. It is critical for my mind and body. Stay in bed and you die. My husband is handicapped now and I have to carry and lift. Love exercise inside , and in a cool area.
Thank you! Why don't you already have millions of subscribers? It's so easy to learn from you, quite different than my own doctors who chastise me while giving similar medical advice. Scolding and shaming is the best way to ensure that a patient/client isn't going to listen or heed their advice.
This is very comprehensive. Very well done. No, she did not speak too much. All valuable information when you listen carefully.
very helpful to me Dr Kernisan, im a year away from 60 but have begun with the strength, balance and flexibility exercises. You've explained it in a conversational way. thanks
I began 18 months ago with PT (2 times per week). I then added water aerobics alternating with my PT routine. Graduated from PT and began 5 days a week with water aerobics. Now I am doing silver sneakers 3 days a week and water aerobics 2 times a week. Feeling much better. My range of motion is still an issue but I can now get off the floor on my own. It is well worth the effort. I am 67.
Thank you Dr. Kernisan.
Sooo comprehensive! Thank you!
Good advice. Get them moving. Work out 7 days a week Do Norwegian 4x4’s twice a week. VO2 max is 38. 71 and not stopping
Excellent video! Thank you!
Thank you . Great video.
Thank you so much for this very informative presentation!
Very helpful, thank you!
Thanks for your great video!
(28:45) Very helpful evidence-based advice. Some of us haven’t so much “fallen off the exercise wagon” - we just wouldn’t recognize the dang thing if it ran over us! Looking forward to watching your other videos.
Excellent information! Thank you so much!!
57:23 A very thorough assessment of the benefits of exercise for the older person. Many excellent tips in maintaining strength and also increasing your ability to continue living your best life for as long as possible!
Well explained and simplified remedies. Easily understandable.😊
thank You
Thank you Dr. for another excellent video. I try to walk at least every other day, sometimes every day. I knew this along was not enough. You made me realize how important it is to do other exercises. Again thank you Dr.
excellent video, inspiring. Thank you
Thanks wonderful video!!!
Thank you Dr.!
Fantastic! Thank you. I enjoyed it very much. You are sincere, eloquent, and knowledgeable, and I learned quite a bit.❤
Great video, Doc. Thanks!
Thank you for this excellent informative video. Super helpful and well explained.
Excellent advice! Enjoyed your presentation. 🙏
You have been a really really big help to inspire me to start exercising.
Your hair looks great today. From one curly girl to another.❤ Oh, and the video's excellent, too, as expected. 😊
Excellent presentation great information thanks.
Excellent information however, providing visuals would be helpful to achieve a better understanding of each topic. Thank you
Great informative video. Thank you 🙏🏼
Very good presentation - thank you. I have been working out with all of those 4 types of exercises outlines here for the past ten months & have noticed positive changes, such as strength & mobility improvements. Exercise absolutely made the good changes happen.
Great information for keeping healthy.
Excellent thanks
Very helpful information! Thank you!
Respected Dr. Leslie I think , It is one of your best videos' about Health which cover not only elders but all family members. I was hoping it from you but after a long wait finally I got it , importance of Exercise in our life. Thanks a lot. God bless you
Excellent video, thank you.
This is an extremely useful overview of the subject. Done in a scientific and factual way but presented in simple language that everyone can understand. I'm I discovered this channel.
Helpful thanks
Thank you, Very good
Excellent information!! Tha k you so much! P,leasedomore videos like this!
Thanks
Flexibility is definitely what I need to work on. It is relatively easy to self-diagnose lack of strength in muscle groups, poor balance and lack of cardiovascular fitness, but it is much harder to work out which exercises are needed to improve your mobility and flexibility. I have a physiotherapist consultation tomorrow, so hope I will get a better idea of which exercises to concentrate on.
Excellent 🎉
Wonderful information. I'm 75 and have found exercise is so helpful.
Very helpful! Easy to follow and with reasonable expectations. I have shared some of your ideas and suggestions with my siblings in China.
I'm 84 and exercise 3x week....too bad I can't find a M.D. who supports it...Tucson, AZ Exercise is Medicine - good book on how exercise can improve your life........😀
Dr. Frank Comstock
Run to get your VO2 up, weight training, Pilates and walking. 1 hour per day of hard stuff and 1 hour per day of moving.
Walking and doing half jumping jacks and arm circles with more arm movement can get heart rate up hence light cardio. Lighter on joints but stationary cycle a great option.
love your channel
I loved your video
Thanks for the excellent and compassionate wellness advice for seniors. I’m an a very athletic 75 year old and I can attest that my daily vigorous exercise and careful diet have given me amazingly good health and vigor when most others my age are struggling. I’m a vegetarian (except for occasional fish and eggs) and don’t consume dairy. I do eat plenty of plant protein. I question the study of effectiveness of animal v. plant protein. Seems like plenty of very muscular animals (gorillas, elephants, oxen, etc.) get along very well without consuming animal protein.
Hi and thank you for your comment. I'm not sure you need to change your diet, but if you want to review some of the literature I referenced, you can find links to many of the relevant studies I reference on the podcast show notes page we just published, which is here: betterhealthwhileaging.net/podcast/how-to-exercise-to-age-well/ Different animals respond differently to nutrients...humans evolved to be omnivores (like chimps), not vegetarians. I wouldn't extrapolate what works for gorillas to what works for us. That said, the vegetarian 7th day adventists near Loma Linda are a well known long lived population...so vegetarianism doesn't seem incompatible w aging well...and it's certainly better for environmental reasons.
@@BetterHealthWhileAging 👍 thanks for the reply. BTW I'm competing in my first Olympic distance triathlon day after tomorrow (and ran my first full marathon just before my 73rd bday) so I'm sticking with the vegetarian diet. But I acknowledge it may not be optimal for everyone.
Enjoyed your video. Now I'm going investigate whey protein for seniors to maintain daily protein requirement.
I notice that at 63 my grip isn’t as strong as it used to be to be. Opening a jar is an example. Do these recommended exercises help hand strength?
How do overweight/ obese people calculate their ideal protein intake? Base it upon actual weight or the ideal weight for their height and age?
This is top advice, especially to clarify the concept of heart risks & frailty/sarcopenia. But look at the stats! The general population are SLOBS, and elders are the same demographic... ! (Maybe skewed slightly from premature deaths!) They also subconsciously feel they deserve to do LESS in their retirement, and often feel constrained by injuries and illness, diseases (including mental deterioration), general tiredness, sleep problems, chronic pain, side effects from medication, fear of injury, the perception that exercise is for young people. (Even for ppl who DO exercise, which is a tiny demographic!).. MANY real reasons (and excuses) to NOT exercise are additive. Of course the first elephant in the room is body mass! Although many obese ppl won't survive until 'old age'... But obesity is a real physical barrier & also risk factor... And a massive psychological barrier too. And for most people exercise is a NEW thing to learn and with the stress of being a noob, on top of the physical barriers... Ppl who failed to exercise in the first 6 decades of life are suddenly going to get it together?! Nope. Like so many benefits, just knowing the facts is barely scratching the surface. The motivation & routines to actually implement the tasks is a whole additional level. The point ar 46:04 is also very uncomfortable, with an unspoken desire aka greed of the younger relatives in a self deluding 'help' of the elder. When in fact they are just resisting the fear of losing their relative. I.e. concern is really just selfish. So 49:15 is the entire point: self determination for the elder. Ultimately the peak fitness goal of the young idealistic host...and many younger relatives I bet... Is fighting the fundamental psychological driver of elders - which is to die well. NOT to achieve longevity. This is the clear difference between spoken aspirations (emotional, family & societal expectations) and pure genetic programming. The advice for fitness at the gym also completely ignored the psychological barriers of an elder - especially female - attending ANY gym!! Sure there are classes for elders, but this is hardly mainstream. Maybe in Florida?? I commend the host for empathetic & compassionate desire to help elders. But being young, energetic, intelligent, focused... makes it very hard to truly understand the somatic experience and motivation of elders. Or even younger people who don't look after their health.
My local YMCA offers several programs for seniors to exercise and get some social interaction. Some classes are tailored for seniors, for example water aerobics and chair yoga. But seniors are welcome to participate in more advanced classes as they are able, for example cycle and dance. So the opportunity is there but as you say very few actually make the effort to participate.
Shaming people who don't take good care of their health by calling them SLOBS, then suspecting that caregivers of elders may be "selfish" and "greedy" reveals a stunning lack of empathy, compassion and emotional maturity. If these things are "very hard to truly understand," perhaps you should be kind and humble enough to remain silent on the subject until you gain some of the wisdom of elders.
@@mamaurku you assume too much, look in the mirror.
Excellent talk
Sometimes senior citizens exercise classes are boring even though I cant do everything I go to regular classes
I been sleeping like a baby. I'm only 42..use to use medicine to sleep..I feel more comfortable sleeping now a really restful sleep..realeseof stress anxiety
FRAIL = Weak + Brittle. Basically those 2 words cover it. They move slowly because they're weak and have poor balance. They look like they will break if they fall, and often do. They lost weight due to sarcopenia, so that also goes back to weakness.
The only thing I would add is that you can eat all your protein in one or two meals. Your body will absorb it and save it for later. There are new studies to support this.
I would rather exercise then worry about protein intake
I just played pickleball 1st time age 75. My leg muscles are so seriously sore afterwards. I hike and walk and row some and thought my legs were in good shape...wrong.
Only for walkıng ı cant do any extras
Consulting with health providers in Quebec is non existent. Just try to get an appointment.
Ore in the U.K.
@@helenndow1101 no. Canada.
And Hong Kong. Lol.
Rebounders are awesome. ❤❤❤
❤
Still in bed having period cramps. Paying 50 dollar fortnight and not a regular gymer 😭need motivation
His Dr. peter Atia, a researcher or just KZhead sort of chap
Wake up call. t thank you!
22:25
i am 58 years old male from India..i had heart attack mild five years ago..one stent is placed in my heart..i walk for 30 minutes in the morning everyday..i would say moderate..then i do 25 minutes of four types of yoga breathing exercises...in the evening i have started doing bodyweight strength training since 15 days..i do squats, cot lift, plank, deadlift pose, glute bridge..is there need to warm up in the evening before strength training...like just revolving my hands, shoulder and arm swinging etc? please advise.
67, retired Military! Walk 2 miles, bike, play disc golf and lift weights three times a week. Feel good.
Just do Callanetics
Have the book, good reminder 😊
It’s sad to see that the majority of Americans feel going to the gym and sitting on a piece of exercise equipment while staring at their phone , qualifies as a tough workout
Too much talking but important podcast
it's hard watching an old man who is resolved to an early death. meaning, they knowingly are eating poorly and never even contemplating doing anything remotely strenuous. they carry about them this attitude of "i paid taxes, i guess i will die now"... you cant really reach these types of boomers.
Mganda blood q kaya cguro nd aq nabobother kaso bat 3 times a month n aq ngkaroon ng monthly perios.ganda ng blood q ang linis tsaka normal n blood nd aw malansa mgblood eh khit ask p nl s asawa q😂😂😂baka tlg OA nnaman kc aw s kakaexercise.wl aq nararamdaman n khit anu pain eh.200 squat easy sken kaso ayan bigla agas blood q.
N 0:30
Im always exerting myself really hard when exercising to the point i thought i was dying 😂 and i do this daily. Talk abt intense. I am a firm believer of no pain no gain… everything i do is calculated for the future me, to make life easier as i get older.
Thank doctor!!?❤😮😅😅
How to find happiest. If you are not happy? What make you happy if you live illness? Thank you
EVERY DAY....or not, ha ha ha
This is great advice but boy, is it long winded!
What of
Every day ha ha ha😅😅😅😅😅
SQUATS
Ok what kind of exercise are you talking about. Just show us