Prior to the 20th century, average life expectancy was about 45 years of age. However, one must distinguish between average life expectancy and life span. Average life expectancy is the average age members of the population survive to. Life span is the maximum age obtainable for the species and is defined by the age of the oldest living individual. In the case of humans, that individual was Madame Jeanne Calment who died at the age of 122 years in August 1997. Madame Calment therefore had a tremendous responsibility in her later years, every day she lived, she extended the human life span by a day. There are numerous instances of people living well into their nineties reported as far back as the sixteenth century. Titian, the well-known Italian master painter, lived to at least age 90 and may have been as old as 99 years of age. Hippocrates reportedly died in his mid eighties. To say that life span also doubled in even the last thousand years would be hard to substantiate, especially from an evolutionary point of view. For example, what genetic changes could possibly occur over the course of a thousand years that would provide such an enormous survival advantage? There are several geographical areas which have claimed inhabitants with extreme longevity, but after closer examination, these claims have been found to be false. Vilacamba, Ecuador almost became a tourist attraction because natives claimed their water was a fountain of youth leading to the many super-centenarians in that region. Here are some of the oldest centenarians in history: Hippocrates (460?-377? B.C.E.) lived for 80-90 years. Sophocles (496-406 B.C.E.), Tagic poet, lived 90 years. Andrea della Robbia (1435-1525), Florentine artist, lived 90 years. Michelangelo (1475-1564), lived to 91 years. Tiziano Vecellio (1488-1576), lived to 88 years
Causes of Living Longer And Healthier
There are many misconceptions about the aging process, and with baby boomers reaching their 50s, there are many people searching for the key to more vibrant aging. We have recently proved that proper strength training can be very beneficial for older men and women. As people age, especially after age 40, one-third to one-half of a pound of muscle is lost each year and replaced by fat. These seemingly slight changes set the stage for the aging process that begins with a loss of about one to two percent of strength each year. As the muscles weaken, movement becomes more difficult, and over time, people become more sedentary and dependent. These negative processes can be slowed or even reversed by strength training. As more research is done in this area, the benefits of strength training are becoming better documented. Strength training is moving the muscles dynamically against resistance, and the key is to increase the weight moved gradually over time. The ability of the body to rebuild lost muscle mass is a very exciting discovery for older adults. This means that older adults, no matter what their age, are not destined to become weaker and weaker with each passing decade, but can remain vital and strong throughout their lives. We have been able to document and quantify some of the benefits of strength training. Some of these are highlighted below. Restoration of Balance and Reduction of Falls As people age, poor balance and flexibility contribute to falls and broken bones. Strengthening exercises, when done properly and through the full range of motion, increase a person's flexibility and balance, which decrease the likelihood and severity of falls. One study in New Zealand in women 80 years and older showed a 40 percent reduction in falls with a simple strength and balance training program. Bone Strengthening Post-menopausal women can lose one to two percent of bone mass annually. Men can also develop dangerously weak bones as well. Strength training actually restores bone and reduces the risk of fractures. It also improves balance and flexibility, which reduces the risk of falls as well as the severity of falls if they do occur. Better Vitality The stronger a person is, the more likely she is to move around. Studies of several different groups including nursing home residents, AIDS patients and older women have shown that increased strength leads to spontaneous increases in physical activity. High energy levels also help improve and maintain mental health. Maintaining Proper Weight A leaner, more muscular person will have a higher metabolic rate. The reason for this is that muscle is active tissue and consumes calories. On the other hand, stored fat uses very little energy. Strength training provides a metabolic boost without the troubling side effects of medication. In addition, as strength training helps overweight people become stronger, they begin to enjoy aerobic exercise and burn additional calories through increased physical activity. Substantial Arthritis Symptom Relief Did you know that people with arthritis could lift weights? And that strength training actually can bring relief? At Tufts University, we recently completed a home-based strength training program with older men and women with moderate to severe knee osteoarthritis. The results of the sixteen week program showed that strength training decreased muscle pain by 40 percent, increased muscle strength and general physical performance, improved the clinical signs and symptoms of the disease, and decreased disability. The effectiveness of the strength training to ease the pain of osteoarthritis was just a potent, if not more potent, as medications, but instead of having negative side effects, the participants had the positive side effect of becoming fitter. We have also seen similar affects of strength training with individuals with rheumatoid arthritis. Maintaining a Healthy State of Mind Research by other scientists here at Tufts University has shown that strength training provides similar improvements in depression as anti-depressant medications. Currently it is not known if this is because people feel better when they are stronger or if strength training produces a helpful biochemical change in the brain. It is most likely a combination. We find that when older adults participate in strength training programs, their self-confidence and self-esteem improves. This combination of decreased depression with improvements in how someone feels about themselves is very powerful for an older person, and can make a big difference in their overall quality of life. Healthy Heart Tissue We have learned that strength training is important for cardiac health. This is because the risk of heart disease is lower when the body is leaner. One study found that cardiac patients gained not only strength and flexibility, but also aerobic capacity when they did strength training three times a week as part of rehabilitation. Sleep Improvement People who exercise regularly have improved sleep overall. They fall asleep more quickly, sleep more deeply, awaken less often and sleep longer. Now that researchers are exploring the benefits of strength training, they are finding similar results. As with depression, the sleep benefits obtained as a result of strength training are comparable to those achieved with medication, but without the side effects. As more research is completed, I suspect that we will uncover many more benefits of strength training for a wide range of individuals, from healthy young men and women to the frail elderly. We already know enough to recommend strength training to nearly everyone as part of a well-rounded exercise program that helps contribute to a long and vibrant life. The question is how to get the message out to older adults so they can begin benefiting from strength training sooner rather than later.
Signs and Symptoms of Living Longer And Healthier
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Medical Content Last Updated on 07/12/2008
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