THE AGING PROCESS

Rich Man, Poor Man, Beggar Man, Thief, all will go through the aging process. However, how well we endure that process will depend on the individual. Remember the old adage," Take The Bull By The Horns" means we must do everything in our power to slow down the aging process. By slowing down the aging process, we are extending our life expectancy.

Many factors are involved in the aging process. All these factors impact the Respiratory, Cardiovascular, Nervous, Musculoskeletal, and the Immune Systems. Each system reacts to it's own physiological makeup. Therefore, how we treat these systems, and the environment in which we live in directly will determine the response to the aging process.

The respiratory system can severely be impacted by environmental influences such as exposure to smoke, toxic chemicals and air pollutants. These influences cause a progressive deterioration of the functioning structures of the lungs and bronchial tubes. Added to this are age related changes that increase the respiratory effort. Those are the changes in the other systems of the body that also directly affect the respiratory system.

The musculoskeletal system, comprised of the muscles, tendons, ligaments, connective tissues, and the fascia are the glue that binds the body together. It is here in these tissues that the individual is apt to notice the progressive changes of aging. Basically, these connective tissues lose water and start to dry-up, as we grow older. This drying out process of the tissues causes them to lose the elasticity we enjoyed in earlier years. They will become more brittle and injuries are more likely to occur. Our flexibility is reduced, so we move, walk and bend with increased difficulty. The respiratory system is affected due the loss of flexibility of the muscles involved in the breathing process, therefore affecting all the chest structures.

The impairment of the respiratory system can in turn affect the cardiovascular system. The cardiac output is lowered due to the increased resistance of the blood vessels in the musculature. This reduction in the blood flow decreases the oxygen uptake, making the body less able to deliver the necessary oxygen to the body tissues, because of the decreased lung capacity. This vital capacity diminishes after age 20 and is on a steady decline thereafter, unless the individual takes the proper steps. As we get older and become more sedentary in our habits, the decline increases.

The nervous system acts as a communications coordinator between the various systems and organs of the body. Should there be any breakdown or glitch in the nervous system there will a disharmonious reaction in the structures that relate to the body's normal function, simply because they cannot carry on the work they normally do. For example there will be disruption of the metabolic processes that in turn can cause other breakdowns as in the digestive system causing a variety of other problems. These problems are too numerous to go into because there can be thousands and thousands of volumes written, and still not scratch the surface. But, I think you will see that one thing leads to another. In other areas the heart rate may be lowered, thus reducing the cardiac output and further lowering the oxygen uptake.

Aging, per se, is not just the effects of chronological time, but the inactivity we impose on our body. The former Surgeon General of the United States put it very bluntly: "More people die of a sedentary lifestyle than from smoking". Much of what we consider normal aging is due to our sedentary lifestyle. A prime example would be when an individual fractures a bone, let us say in the arm, and the arm is placed in a cast. After 6-8 weeks of wearing the cast and the cast is removed, the muscles of the arm will be thinner (atrophied) and have become weaker due to the inactivity. If the cast was over a joint, that joint will have stiffened and normal range of motion (ROM) will be greatly restricted. By this example you can perceive how important it is for us to keep our body moving. "If you don't move it you lose it".

That is why the process of aging, other than is normally due to "Father Time", can be directly related to our sedentary lifestyle. Inactivity, due to the lack of exercise, affects the architectural structures and thus speeds-up the "aging process". It is inevitable that we all grow old, but it is not inevitable to grow old in such a manner as not to be able to bend down and tie our shoelaces, or do the everyday ordinary chores without the resultant aches and pains. Slowing the "aging process" therefore depends on the individual and what steps they employ to do this. With the proper steps you can turn back "Father Time". In other words you can reduce your "real age" to your "chronological age". A realistic plan to best achieve this goal would be as follows:

1. Start a regular exercise program and stick to it. It has been found that 50% of the people who start an exercise program will stop it in 3 to 6 months. 2. Stop smoking. 3. Control your diet. Eat less fat, especially animal fat and dairy fat. Eat more fruits and fresh vegetables. Reduce your sodium and sugar intake. Omit eating white processed flour and rice. 4. Take proper diet supplements, including antioxidant vitamins such as C (500-1000 mgs), E (400 IU), A (5000 mgs) and calcium (1000-1600 mgs). 5. Limit your exposure to the sun. But 15 minutes at least three times weekly is advisable because the body manufactures vitamin D from the sun exposure. 6. Watch your weight, avoid obesity and limit your calories. Lose weight if you are overweight. Drugs to lose weight should not be taken unless the individual is morbidly obese. 7. Limit your consumption of alcohol and caffeine. Alcohol should be limited to no more than one or two drinks daily, and caffeine to no more than one or two drinks daily. Avoid cola sodas entirely. 8. Reduce and avoid stress as much as possible. Try to get at least 30 minutes of quite time, where you can put your feet up, relax and think good thoughts. 9. Instead of driving, walk when you can. When you do drive, drive within the speed limits and drive defensively. Walk up and down stairs when possible. 10. Go to sleep the same time each night. Do not watch television in the bedroom. Keep the bedroom airy and darkened. 11. Flossing your teeth on a daily basis and visiting your Dentist once or twice a year to prevent gum disease can prolong your life. Gum disease has been shown to contribute to heart disease and other diseases.

By following these 11 steps, the individual can reduce their real age from their chronological age, by as much as 6 years and possibly even more. The single most important step is starting your exercise program. There is no better exercise program to help you achieve the benefits needed to achieve the above goals, than the "DOCTOR'S SENIOR EXERCISE" program. The simplicity of the program, and the fact that it is performed at home, without any equipment or gadgets, will almost guarantee that you will not abandon the program as occurs with other programs. The program, is a no impact program, yet gives you a total body workout. It allows the individual to do the exercises at their own pace, and set their own goals, according to their physical condition. Within 3 months, the changes that you will see in your body build, will only add to your incentive to continue with the program.

Exercising keeps your body working at its optimal capacity. It keeps you flexible, and strengthens your muscles and all the body systems. By keeping your body toned, you will be more vigorous, walk taller and go about your daily chores in a more vital manner. The newfound vitality will help you enjoy life more and live a happier lifestyle.