The Age Management Exercise Prescription

The age management prescription involves three basic parts:

• Stretching- improves flexibility and balance, reduces injury
and can relieve pain
• Aerobic Exercise- includes warming up, increases heart rate and lung capacity, begins to release age management hormones and neurotransmitters
• Anaerobic exercise- builds strength and releases key age management hormones; insulin, glucagons, human growth hormone (HGH),
insulin like growth factor 1 (IGF-1), and testosterone

Age management exercises promote quality of effort over quantity. We build strength by engaging small muscle groups that are not normally accessed. We also use the large muscle groups of the body for movement, but with emphasis on taking stress from the joints. These exercises are based on the techniques of Joseph Pilates, who trained dancers, actors and athletes in his New York studio. They emphasize building strength in the trunk muscles of the body, lower abdominals, obliques, and under the shoulder blades. Movement of the muscle groups in the rest of the body begins first by engaging the core muscles of the pelvis by drawing the navel to the spine. Pilates has grown in popularity over the years, and many spas now offer Pilates classes.

Basic Rules of Age Management Exercise

• Always start your exercise session with stretching and a warm up
• Take your time. The slower you do these exercises the better
• Move in rhythm with your breathing
• Exert muscle movement as you exhale. Relax as you inhale
• As you begin each movement, first draw your navel to your spine
• Keep checking your posture. The Pilates posture emphasizes standing tall, yet relaxed and comfortable.
• Stay focused on what your body is doing even when you are not exercising. This is how to turn ordinary tasks into exercise.
• Build up abdominal strength slowly. Engage your lower transverse abdominal muscles (seat-belt muscles) and don’t allow your
“six-pack” to bulge
• Keep repetitions low. Quality, not quantity, is what counts. Pilates typically uses 4 or 8 repetitions. If you find you are “powering” through your exercises – stop!
• Perform your exercises regularly, ideally every other day.
• Above all, persevere.
• We are using Pilates as our age management fitness model. You should incorporate these exercises into whatever other exercise you choose. Use Pilate’s rules in the workplace and everything else you do

Step 4 Supplement your Genes

We have established that long-term health depends on making specific adjustments in menu plans, most notably reducing the amount of food eaten and incorporating a wider range of brightly colored foods. The only scientifically documented form of slowing aging has been caloric reduction and the use of high density nutrition.

Even with a dramatic change in diet, supplements containing concentrated forms of nutrients usually from food sources are needed to overcome the damaging effects of nutrient deficiencies, pollution, radiation and internally generated free radicals. Nutriceutical supplements can also enhance or “amp-up” DNA repair capability, the bottom line in preventing most diseases by reduction of DNA damage.

This form of high density nutrition, has recently become available, containing over 70 ingredients for optimal gene function. One of these CAE extract, or Uncaria Tomentosa, has been an important medicine among Peruvian natives for hundreds of years. They use it to treat many conditions. Ron Pero, Ph.D carefully duplicated the CAE tea extraction methods used by the Peruvian shamans in preparing their medicine. Adding CAE to regular use of antioxidants will help repair DNA damage.

Step 5 Optimize Skin Renewal

The skin is the largest organ in the body. Because it is the most external extension of ourselves, it interacts with both the external environment and the internal aging process. A good estimate of how someone ages can be measured simply by the appearance of the skin itself. Below are some good tips for optimal skin renewal and care:

• Hydrate the skin –Drink PH balanced water (Alkaline) Eight -8oz. glasses daily

• Use Sunscreen Protection-Minimum UVA-UVB #15

• Eat foods with high levels of essential fatty acids to decrease inflammation within the skin cells. Also, cut carbohydrate intake to a minimum.

• Use oral and topical anti-oxidants (i.e. Alpha Lipoic Acid, Ester-C, DMAE)

• Use topical and oral DNA repair compounds

• Use Topical estrogens to enhance collagen and hyaluronic acid levels in the skin

© SPA MANAGEMENT JOURNAL - SEPTEMBER 2004

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