We Are Ageing, What Can We Do About It?

Picture: courtesy Amy’s Eden

Cycling is a great way to keep fit, but roads and other conditions are far from ideal in Sri Lanka for novice cyclists

As we age, bone density decreases and it can lead to osteoporosis, a condition in which the bones become fragile and weak, and are more prone to fractures

Exercise has been shown to improve mood. Depression is common in older adults, and exercise can have an antidepressant effect

Last week, we looked at the issue of ageing populations all over the world as governments and individuals increasingly see this as a burden.

Winston Churchill was quoted as saying that people over a certain age should be eliminated. In this day and age, nobody in a powerful position will say that in public, but what Churchill said before World War II is a thought that still reverberates in many minds.

While longer life expectancy today mean that the definition of when old age starts has changed, the same old prejudices linger.

The Definition of Old

It used to be forty and now it’s over 60. In many developed countries, people aren’t considered old till they reach 70, past the ages of fifty five or sixty, they become ‘senior citizens.’

Today, when we talk of ageing populations, it generally means the over 60 age group. They are seen as a problem, not an issue.

Politicians and other individuals can intimidate ageing populations and coerce them into actions while they  have trouble doing so with younger people.

One can take a good example from Sri Lanka. When the Covid- 19 pandemic hit the country and a hitherto complacent government began pressing panic buttons, it was the over-60s population which was most targeted.

As the vaccines became available and the people were urged to get vaccinated, the Gotabaya Rajapaksa government warned that no one would be able to visit public places without vaccine certificates. Getting vaccinated once wasn’t enough. All three vaccines had to be taken.

A Complete Lie 

This was a complete lie. No such regulation was ever applied. When the second wave of vaccination started, I remember one pro-government radio station news alert giving an ultimatum to those over 60, that they should get vaccinated before a certain date, or buses with Police and soldiers would come to their homes and round them up. 

That’s how ageing populations are cowed and intimidated. It’s amazing that, in a country which is supposed to be Democratic, a private radio station can broadcast such a lie without any member of the government, media, public organisations  or the opposition questioning about it.

These vaccines were ‘crash course’ products and some even out of date. Some of those who took these injections suffer from side effects.

My feeling is that, as economies worsen, and the havoc caused by global warming increases, with more diseases and deadly viruses likely, many governments will have less to spend on looking after ageing populations. 

The welfare of that group will be more and more a matter of self help.

In an increasingly image-conscious world, how aged people look at matters, and how you look depends on how you feel.

As noted last week, conditions and diseases such as arthritis and diabetes are not unique to over 60s. But people are more likely to fall victim with age. Exercise and a healthy diet are the best ways to maintain good health.

It’s hard to understand why so many people hate exercise. Our exercise culture is very limited. Lack of access to safe, open spaces is a problem. But, even when there is access, only few people take to regular exercise.

With the economic downturn, more people have taken to walking. But these are mostly young. I have noticed that a good number of people who may be over forty cannot walk for long. This is due to chronic lack of exercise.Some are overweight and have knee and back problems.

Cycling as an Option

Cycling is a great way to keep fit, but roads and other conditions are far from ideal in Sri Lanka for novice cyclists. So, let us consider walking as a safer form of exercise.

Along with that, some strength building exercises are necessary. 

As we age, muscle mass decreases. Between the third and eighth decades of life, we lose up to 15% of our lean muscle mass, which contributes to a lower metabolic rate as we get older. Maintaining muscle strength and mass helps burn calories to maintain a healthy weight, strengthens bones, and restores balance.

It’s never too late to exercise and build muscle. The body is responsive to strength training at any age. Strength training can help reduce symptoms of some common problems we encounter as we age including arthritis, diabetes, osteoporosis, obesity, back pain, and depression.

This is not about body building. Lifting very light weights just two or three times a week (or using a pair of light dumbbells) one  can increase strength by building lean muscle. Studies have shown that even this small  amount of strength training can increase bone density, overall strength, and balance. It can also reduce the risk of falls that can lead to fractures.

Muscle Mass and Endurance

Just as muscle massdeclines with age, so does endurance. Endurance fitness can be increased by walking. Any activity that increases heart rate and breathing for an extended period is considered endurance exercise. In addition to walking, swimming, cycling, dancing, and tennis are all endurance activities. But, given the practical problems in the country, walking comes as the easiest choice. 

Along with muscle mass and endurance, flexibility also decreases as we age. But like strength and endurance, flexibility too can be improved. 

As we age, balance decreases and falls can lead to fractures. The American National Institutes of Health estimates more than one third of people over the age of 65 fall each year, often resulting in injuries such as hip fractures which are a major cause of surgeries and disability among the elderly. This applies to elderly people everywhere. Balance and strength exercises can help maintain balance and reduce the risk of falling.

As we age, bone density decreases as well and can lead to osteoporosis, a condition in which the bones become fragile and weak, and become more prone to fractures. It is more common in women than in men. Exercise can increase bone strength and density. Weight-bearing activity in particular is useful as these causes the bones to work harder. 

Osteoarthritis becomes more common as we age. It’s a condition in which the cartilage between the joints breaks down, causing stiffness, pain, and loss of movement in the joints. One of the best ways to manage osteoarthritis is to stay active and maintain a healthy weight. 

Exercise helps with cognitive function. Studies have shown that regular physical activity can slow declines in memory and protect somewhat against dementia.

Exercise has been shown to improve mood. Depression is common in older adults, and exercise can have an antidepressant effect. It is thought that exercise may increase serotonin in the brain, which leads to better moods and less depression.

Endurance gives you stamina for daily tasks, and can prevent many aging-related diseases such as diabetes, heart disease, and stroke. But, if you are unsure about your physical condition, it’s best to consult a doctor before you start.