The Parasympathetic Nervous System controls your body’s ability to “rest and digest” and is associated with recovery. Parasympathetic activation is designed to conserves energy, constricts pupils, aids digestion, and slows heart rate. These responses are because the PNS fundamentally drives the anabolic processes involved in recovery and is needed to grow faster, stronger and healthier.
It is essential to understand that the SNS and PSNS control the same organs but with opposite effects. Both systems are always at work, and both are needed to maintain homeostasis (balance or equilibrium) in your body. With every heartbeat, your nervous system is sending the body a message to either “slow down or speed up” based on feedback from your senses, emotions, and thoughts. A healthy nervous system has a balanced push and pull between the Sympathetic and Parasympathetic branches. Heart Rate Variability is an accurate, non-invasive measure of the ANS and the balance between the SNS and PSNS branches. When HRV increases, it is a sign that the body is in a recovery state. When HRV is decreased, on the other hand, it tells us the body is in an overall catabolic state and recovery is dramatically slowed down.
The ability to shift your body into a recovery mode is the real difference between getting the most results from all your fitness activities or getting burned out.
What is important to note is that it is possible to accurately and conveniently track HRV with various biofeedback devices and apps, so you can make better health, fitness and recovery decisions to achieve your fitness goals.
Are there any positive trends on the horizon that make will help people over 50 with their fitness?
Phil: There are several. Although the fitness industry is traditionally youth-oriented, they are starting to recognize the specialized needs and potential of the 50+ marketplace.
Equipment companies are starting to design machines and equipment so that it is easier for older people to use. The height of some treadmills is now set to match the height of a stair, cardio equipment is being designed to minimize stress on the joints, and weight machines are being made so that they are easier to set up, adjust and use appropriately without risk of injury.
Health clubs and fitness studios are starting to allocate more space for functional training that can be readily adapted to accommodate age and fitness levels. In most clubs, these areas are still small, but it is a start.
Trainers are becoming better educated on how to assess accurately, train and motivate the 50+ population. Organizations like Functional Aging Institute (FAI) have specific certifications for trainers who want to work with this population.
Lisa Dougherty founded Medical Fitness Network (MFT) because she recognized that our aging population required more specialized fitness training to accommodate their varied health issues. She knew that people with chronic diseases and medical conditions needed trainers who understood their health challenges and could adapt the fitness program accordingly.
MFN was created to connect this community with specialized fitness needs with the fitness, wellness and allied health professionals who could optimize their training and quality of life.
Lisa recently launched the Medical Fitness Education Foundation a non-profit 501(c)(3) organization to elevate the quality and amount of education for fitness professionals.
The MFN efforts mean that people over 50 who have chronic diseases or medical conditions are more likely to find qualified trainers in their community.
What is your take away message for people over 50 who want to get fit and to stay fit?
Phil: Well, I think the overall message is, “There is hope, and there are options.” If you are over 50 and you are concerned about your age trajectory, stop what you are doing wrong now and change it! It is never too late for fitness! This statement means your mental, physical, emotional, and even spiritual fitness.
If you make fitness a part of your lifestyle, you will live a longer, healthier and happier life.
Dr. Kelly Miller outlines nine variables to health and longevity that make it easy to grasp how we can improve our everyday fitness. His variables include:
- Genetic variants
- Environmental toxins
- Trauma
- What you eat
- What you drink
- How you exercise
- What you breath
- How you rest
- What you think
As you can see, most are directly under our control. You can address the variables with simple yet powerful lifestyle changes. People who play the victim and refuse to make the changes needed will find themselves on the slippery slope of their age trajectory. They must make their fitness important enough for them to change. As the saying goes, “If it is important, you will find a way. If not, you will find an excuse!”
A recent incident illustrates my point. My latest blood test showed that my blood sugar was high. It was a yellow flag. Not diabetic or pre-diabetic, but it was not where it should be. Instead of waiting for it to become a red flag, I acted. I changed my diet and exercise routine, and as a result, within 30 days, I lost 10 pounds (which was not my goal) and dramatically improved my blood sugar level.
