Thank you from an 85 year old retired gerontologist/social worker. Until recently I was not an "exerciser" (an understatement). But when I deteriorated to the point where just to get around I had to hang onto the furniture, I broke down, bought some resistance bands... and, surprisingly, started using them. Everything you said... and I've told clients... is true. EXERCISE does wonders in so many ways. It's really nice to be able once again to get out of a chair and walk around without looking like the geezer I am. If I live long enough I might even get to actually enjoy exercise but I'm not holding my breath.... mostly because if I do, someone's gonna come running to take my pulse!
Oh, I love this! That is so great that you started exercising!! Yes, it's better to start earlier, but it's almost never too late and we do see even frail people improve if they find a way to be consistent about even small amounts of strength training. Thank you for sharing your story!
@@BetterHealthWhileAging No problem... thanks for the encouragement. One thing further... to all those who tend to the chubby side of the spectrum, keep your chins up! I once was much heavier and when I reduced by 70 pounds, I looked like a partially deflated balloon. Then I started exercising and put on some muscle. I now have far too much skin flopping around uncontrollably but I can delight all onlookers (I wish) by wiggling my Man Boobs!
What a wonderful video provided by a knowledgeable, compassionate doctor. We can’t get a much more comprehensive overview of how to stay healthy in this area as we age. Thank you very much for caring.❤️
At 65, I have lots of time to get out and do physical things. I retired 5 years ago and have been averaging 2 hours a day doing physical activities. Its was fantastic to finally have the time to do this. Working always got in the way!
Congrats. Way to many people don't have a retirement plan and would be better off continuing to work rather than stopping all activity like many people do.
Since I retired, I go to the gym 5-6 times a week. I do resistance training and cardio. It makes a world of difference. You need to be out of breath a few times a week while doing cardio.
My Grandma just passed at age 101. She was in the Guinness Book of World Records as the world's oldest female competitive powerlifter! Still lifting at age 100. She had a Martini everyday.
So glad to have found you and your channel! I was sedentary until 68 and my body's abilities reflected that. At 68 I joined a women's running program and ran my first half marathon at 72. Going through the process I had so many thoughts about how much more exercise does for the older adult than we were ever told and how there are very few credible sources of this information available for older people teaching them we not only can but should be physical and we're so much more capable than we were led to believe we can be. We're told don't do that, you're too old, you'll hurt yourself instead of what you're teaching people here. Thank you! New grateful subscriber.
I’m 58. I have a clean diet, 18:6 intermittent fasting, exercise 15-30 minutes everyday on a rebounder, including 15 minutes HIIT, resistance weights 3x per week, medical rebound. Walking 60 min in the morning and 60 minutes at the sunset. I do HIIT on the rebound first thing everyday at 6:30 am, this gets my growth hormones. The rebounder is the miracle exercise at the cellular levels. Starting out with the lymphatic drainage, improves balance, activates 638 muscles in human body at the same time, prevents osteoporosis, increased ATP production in the mitochondria, improves sleeping cycles. I drink 3liter water per day, adding electrolytes in my water. I sleep 8 hrs per night, 10 pm-6 am. I have more energy than I was in my teens, 20s, 30s, 40s. I’m lean, glowing skins, mental clarity, sharper. I’m happy and content. I live by myself in Maui, best climate and air. It’s all about quality lifestyle. Young and longevity are up to the choice. Planning the mentality of quality life at the young age and avoid using the modern society as a guideline. It’s a bubble. 😊
Dr Kernisan not only has great content that helps a wide range of people, her communication skills while looking at the camera are excellent. Pace, engagement, and energy level while verbally communicating are better than most others who appear on camera and ask for viewers to pay attention. I look forward to listening more.
Thanks for this video, Dr. Kernisan. I've been on a whole food, plant based diet for 4 years now. Started exercising and have gotten stronger with better balance and some nice socializing as I do strength training with a neighborhood group ! Plant protein is good for me and very good for the planet and animals! Thanks for the great information on the benefits of exercising !
Amen. A good place to start from. I'm 3 years into my paleo journey, low carb diet, 🏋 and HIIT. A few detours but now I have a sustainable routine. How I FEEL is my primary health marker. Annual VA blood work ☑. Appetite control, no pain, no Rxs, no limitations. I'm 69 and actually looking forward to 70.💪🙏
I'm 63 years old. I've been exercising regularly since I was 14 years old. I workout 5 days a week. I do a combination of strength training, cardio, stretching, (Pilates,) and balance training. I love riding my bike and walking outside. My outside cardio sessions are on average 30-60 minutes long. When I was little, I had an uncle that rode his bike to our house from his house which was about 15 miles away. He was in his 70's. That made a huge impact on me as a child. I wanted to be like him, and now I am. At 63, I weigh the same as I did in my senior year of high school! Next month I'm competing in the Ms. Senior Michigan America 🇺🇸 pageant. I definitely plan to talk about how important it is to continue to exercise and move throughout one's life. Use it or lose it!!! This older adult won't be slowing down anytime soon. I invite you to interview me anytime; especially after I bring home the crown!!😊👑😊👑😊👑🙏
@@tbillyjoeroth Just because genetics plains a role, doesn't mean exercise doesn't play a role too. And since you wanted to mention your grandmother, how was her quality of life? Was she able to walk, sit, bathe...unassisted? Was she able to pick things up, lift things above her head? Did she have weight related health issues? If her quality of live was great up to 108, awesome! But it's not for most people, and if they exercised, they could definitely improve it
I began 18 months ago with PT (2 times per week). I then added water aerobics alternating with my PT routine. Graduated from PT and began 5 days a week with water aerobics. Now I am doing silver sneakers 3 days a week and water aerobics 2 times a week. Feeling much better. My range of motion is still an issue but I can now get off the floor on my own. It is well worth the effort. I am 67.
Thank you! Why don't you already have millions of subscribers? It's so easy to learn from you, quite different than my own doctors who chastise me while giving similar medical advice. Scolding and shaming is the best way to ensure that a patient/client isn't going to listen or heed their advice.
very helpful to me Dr Kernisan, im a year away from 60 but have begun with the strength, balance and flexibility exercises. You've explained it in a conversational way. thanks
Absolutely AweSome video. I am a Recovering from a Spinal Cord Injury (SCI) individual. The challenge to regain and recover is tuff. However, I will continue to educate myself and put forth every effort I can in a constructive manner. You are a blessing to listen to and I am thankful for your presentation. WishingUtheBestAlways 🙏🍀🙏
Very knowledgable and articulate - thank you. As a 79 year-old male, no doubt with the advantage of sustained strength training since I was 14, I would say its advantages for the aging is grossly underestimated, and one can see on TH-cam evidence of people beginning even in their 80's and making incredible gains - one man now in early 90s deadlifting 120Kg - with expert guidance. At 89Kg I can carry a couple of 48kg kettlebells 35 metres or 20 squats with a 65kg sandbag. But much more important are the benefits and right emphasis. Definitely heavy (according to one's capacity) compound exercises are necessary to give the neuro benefits stimulating endorphins like seratonin, dopamine, testosterone. Also avoiding muscular atrophy, important for musculo-skeletal strength, metabolism, reducing risk of falls and much better recovery and posture and balance. You continue to burn calories hours after your workout. These compound exercises all develop strong core and, with kettle- or dumbbells, grip strength. Few exercises are necessary, and for strength better to keep reps down to about 6 (not 10 and certainly not 15). The most important exercises (with kettlebells or dumbbells) are farmers walk to about 20-30 metres then increase weight, squats, deadlifts (only with expert advice and guidance), shoulder press and (optional) floor press (like bench press on floor). Squats and farmer's carry are effective cardio, but you can make your whole workout cardio by continuing to walk or move between exercises. Never omit warm-up or cool-down. Handling heavier weights also strengthens will, constantly challenging. When brain/muscle connection is developed strength can be enhanced incorporating overcoming isometrics. Motivation is important. There is an abundance of research available if one needs convincing of the enormous advantages of "heavy" compound exercise, especially for the aging. Options to free weights are power bands or tubes or TRX (body weight exercises suspended by a strap fixed at thd too of a door).
I joined a gym a year ago and have lost 20 pounds since then. I've been watching youtube videos for how to exercise. Its important to watch as many vids as possible to develope your BS-detector. And never buy anything they are selling.
Just watched your Exercise to Age Well video. You asked for comments and I just have have four comments for you....thank you, thank you, thank you and thank you very much 💪
Thank you for this video. Having cared for my elderly mother, there are a couple of things I would like to add. Collagen peptides are a valuable supplement. It made her bones stronger and her skin supple. She fell several times in her 80's and 90's, but had no fracture, although she had osteoporosis with scores in the -3's. Bone density doesn't equal strength. The bone matrix is made of collagen. The matrix is like the steel reinforcing bars in concrete. I believe her bone matrix was strong and pliable. Also, when she was 96 she had a hernia and needed surgery. When the nurses helping my mom took off the intravenous needle taped to her arm, one said they are always careful not to damage the skin, but they were surprised that my mom's skin was unusually nice and supple. We told the nurses it is because of collagen peptides. They wanted to know more and ended up buying it (Zen Principle brand from Amazon). My mom was in the hospital for 13 days after the surgery, partly because they gave her supposedly soft foods that really weren't soft and which set back her recovery. When she was released, she was weak and could not stand on her own. The doctors said do not expect her to recover to the way she was before the surgery. I prioritized protein and gave her lots of collagen because it was easy to drink it. Even though it is not a complete protein, it is the most abundant protein in the body. I also gave her chicken and fish. In a week, she could climb a flight of stairs on her own, holding the railing. It took a month to fully recover, but she did. We need exercise and protein to improve muscle strength. The studies that suggest we can only absorb 25 to 30 grams of protein in one meal were based on measures of nitrogen, and are not correct. Studies on protein pulsing, which usually involve consuming 70% to 80% of the day's protein in one meal, often at the rate of 1.7 grams protein/kg weight per day, show that pulsing is more effective than equally spread protein across three or four meals. It may be because the high protein meal activates mTOR, while the lower protein meals may not activate mTOR. The point is, though, the large amount of protein in one meal is absorbed.
I found this to be very, very useful. I have recently read the book by Peter Attia that you mention, and highly recommend it to others. At age 65 I've put a priority over the years in maintaining fitness, but I think your video puts it all together in a very balanced way and causes me to consider more breadth. Thank you very much for making this, and others, available like this. You're a great communicator and the information you discuss is quite useful to some of us.
I started 65 pushup everyday, 3 times a day, in addition, Ido arm exercise with dumbbell, after about 6 months I can feel my arm muscle get firmer. Maybe bigger, i also jump on a mini trampoline, sliding on a slideboard. fell much better than before. Thanks for confirmation the benefits of exercise in older age
Thank you so much for this excellent video. It’s clear, comprehensive, and very well organized. I really appreciate the effort you put into it. I also just browsed your video postings and have found several that interest me. I’ll be watching them in the coming weeks. Again, thank you so much Dr Kernisan. - A new fan and subscriber.
(28:45) Very helpful evidence-based advice. Some of us haven’t so much “fallen off the exercise wagon” - we just wouldn’t recognize the dang thing if it ran over us! Looking forward to watching your other videos.
At 73, I box, do TRX and Weighra. I love exercise….I work out with ladies half my age. It is critical for my mind and body. Stay in bed and you die. My husband is handicapped now and I have to carry and lift. Love exercise inside , and in a cool area.
Very good presentation - thank you. I have been working out with all of those 4 types of exercises outlines here for the past ten months & have noticed positive changes, such as strength & mobility improvements. Exercise absolutely made the good changes happen.
Thank you Dr. for another excellent video. I try to walk at least every other day, sometimes every day. I knew this along was not enough. You made me realize how important it is to do other exercises. Again thank you Dr.
Nice narration,reasonable appeal nice voice tone,great reasons to excercise from a different angle i thought the point of not having to move out ,for eg.also the info on protein really important.sarcopenia is held in check and reversed with resistance training.a set of dumbells indoor in place exercise , with some red meat,mince or ground beef if chewing is a problem ,beef bone broth.beef has heme iron which is important for oxygen carrying..your information is first class,nicely said in an encouraging an caring manner,good job doc.thank you.australia.respect
57:23 A very thorough assessment of the benefits of exercise for the older person. Many excellent tips in maintaining strength and also increasing your ability to continue living your best life for as long as possible!
Thank you very much for this video. Luckily I do exercise regularly by going for excellent Seniors classes in our community centre. Plus I walk 2 km every day. What I learned from this talk is that I need to up my protein intake.
Thank you for your very detailed advice on the importance of exercise and how different types of exercise can help us stay vigorous and independent longer. I especially appreciate your recommendation to create a schedule.
Respected Dr. Leslie I think , It is one of your best videos' about Health which cover not only elders but all family members. I was hoping it from you but after a long wait finally I got it , importance of Exercise in our life. Thanks a lot. God bless you
Thank you for this valuable information. As a healthy 74 year old, I find your information to be very motivating. I view this 7th decade as a crucial one and videos such as yours keep me optimistic about my advancing years. As another commenter said, “Thank you for caring.”
To have a great diet is helpful. Carnivore removes inflammation. Improves sleep. Improves energy levels. And YT has Dr Ken Berry and Shawn Baker for helpful information. And I pray your health improves enormously. All the best from New Zealand 🇳🇿
This is an extremely useful overview of the subject. Done in a scientific and factual way but presented in simple language that everyone can understand. I'm I discovered this channel.
I am 71 and I walk everywhere. I have no car and can’t drive due to a double vision issue because of a weak muscle in my right eye. Walking is the best activity for me. I have always been athletic and hiked much of my life. I don’t do stationary exercises. So that’s all I do. Period. I’m in good shape.
Flexibility is definitely what I need to work on. It is relatively easy to self-diagnose lack of strength in muscle groups, poor balance and lack of cardiovascular fitness, but it is much harder to work out which exercises are needed to improve your mobility and flexibility. I have a physiotherapist consultation tomorrow, so hope I will get a better idea of which exercises to concentrate on.
Thank you Dr Les., that is so important & a nice armament for us who need it. what do you on certain illnesses like back pain due spondylosis, disk protrusion or spinal/neural stenosis especially when it's severe? in most cases, these are crippling & people don"t have the knowhow. thanks again.
Thanks for the excellent and compassionate wellness advice for seniors. I’m an a very athletic 75 year old and I can attest that my daily vigorous exercise and careful diet have given me amazingly good health and vigor when most others my age are struggling. I’m a vegetarian (except for occasional fish and eggs) and don’t consume dairy. I do eat plenty of plant protein. I question the study of effectiveness of animal v. plant protein. Seems like plenty of very muscular animals (gorillas, elephants, oxen, etc.) get along very well without consuming animal protein.
Hi and thank you for your comment. I'm not sure you need to change your diet, but if you want to review some of the literature I referenced, you can find links to many of the relevant studies I reference on the podcast show notes page we just published, which is here: betterhealthwhileaging.net/podcast/how-to-exercise-to-age-well/ Different animals respond differently to nutrients...humans evolved to be omnivores (like chimps), not vegetarians. I wouldn't extrapolate what works for gorillas to what works for us. That said, the vegetarian 7th day adventists near Loma Linda are a well known long lived population...so vegetarianism doesn't seem incompatible w aging well...and it's certainly better for environmental reasons.
@@BetterHealthWhileAging 👍 thanks for the reply. BTW I'm competing in my first Olympic distance triathlon day after tomorrow (and ran my first full marathon just before my 73rd bday) so I'm sticking with the vegetarian diet. But I acknowledge it may not be optimal for everyone.
I'm 84 and exercise 3x week....too bad I can't find a M.D. who supports it...Tucson, AZ Exercise is Medicine - good book on how exercise can improve your life........😀
Walking and doing half jumping jacks and arm circles with more arm movement can get heart rate up hence light cardio. Lighter on joints but stationary cycle a great option.
Thanks for your great video, I do always exercises, but have some questions, as I will be 84 in 4 months and I live alone, so I need all the strength but should not get any injuries , I will be watching more of your videos !
Nice deep-dive into senescence with/without exercise. Regular, strenuous exercise in combi with a plant-based diet is the cure for the majority of ailments and for staying self-sufficient with advanced age. Yeah, any exercise is better than no exercise 👍 Loved this well-informed and well-researched clip.
Zoe UK app say the body doesn’t distinguish between protein amino acids whether from animals or plants, so I’m a bit confused. Otherwise, a brilliant talk, thank you so much - lots of takeaways.
2 questions I am allergic to ibuprofen . I have shoulder issues and occasionally need to take an anti-inflammatory , so I take Aleve. But I am concerned about the affects of taking Aleve for more than a few days .What are my alternatives ? Second -my wife is an incredibly poor sleeper . She takes melatonin and uses a sleep apnea machine , but is in bed for over 12 hours . How can she improve her sleep?
![SAFEPLANET - ดาวเคราะห์ [ THE PLANET ]](http://i.ytimg.com/vi/4X1XL3I_k3c/mqdefault.jpg)
Thank you from an 85 year old retired gerontologist/social worker. Until recently I was not an "exerciser" (an understatement).
But when I deteriorated to the point where just to get around I had to hang onto the furniture, I broke down, bought some resistance bands... and, surprisingly, started using them.
Everything you said... and I've told clients... is true. EXERCISE does wonders in so many ways.
It's really nice to be able once again to get out of a chair and walk around without looking like the geezer I am.
If I live long enough I might even get to actually enjoy exercise but I'm not holding my breath.... mostly because if I do, someone's gonna come running to take my pulse!
Oh, I love this! That is so great that you started exercising!! Yes, it's better to start earlier, but it's almost never too late and we do see even frail people improve if they find a way to be consistent about even small amounts of strength training. Thank you for sharing your story!
@@BetterHealthWhileAging
No problem... thanks for the encouragement.
One thing further... to all those who tend to the chubby side of the spectrum, keep your chins up!
I once was much heavier and when I reduced by 70 pounds, I looked like a partially deflated balloon.
Then I started exercising and put on some muscle. I now have far too much skin flopping around uncontrollably but I can delight all onlookers (I wish) by wiggling my Man Boobs!
Qqqqq😊😊q
Activities need support with the correct eating plan.
What a wonderful video provided by a knowledgeable, compassionate doctor. We can’t get a much more comprehensive overview of how to stay healthy in this area as we age. Thank you very much for caring.❤️
Wanted to say the same .
At 65, I have lots of time to get out and do physical things. I retired 5 years ago and have been averaging 2 hours a day doing physical activities. Its was fantastic to finally have the time to do this. Working always got in the way!
Very good
Congrats. Way to many people don't have a retirement plan and would be better off continuing to work rather than stopping all activity like many people do.
I'm😮
Since I retired, I go to the gym 5-6 times a week. I do resistance training and cardio. It makes a world of difference. You need to be out of breath a few times a week while doing cardio.
Wow, keep up the good work.
My Grandma just passed at age 101. She was in the Guinness Book of World Records as the world's oldest female competitive powerlifter! Still lifting at age 100. She had a Martini everyday.
Excellent. I’m gonna keep lifting as long as I can.
Hmmm. What should I start with? Daily martini or powerlifting? 😊
@@irinac5779 Well, she was active but didn't start serious lifting until age 90. So, you've got time😁
@@irinac5779 Both
So glad to have found you and your channel! I was sedentary until 68 and my body's abilities reflected that. At 68 I joined a women's running program and ran my first half marathon at 72. Going through the process I had so many thoughts about how much more exercise does for the older adult than we were ever told and how there are very few credible sources of this information available for older people teaching them we not only can but should be physical and we're so much more capable than we were led to believe we can be. We're told don't do that, you're too old, you'll hurt yourself instead of what you're teaching people here. Thank you! New grateful subscriber.
I’m 58. I have a clean diet, 18:6 intermittent fasting, exercise 15-30 minutes everyday on a rebounder, including 15 minutes HIIT, resistance weights 3x per week, medical rebound. Walking 60 min in the morning and 60 minutes at the sunset. I do HIIT on the rebound first thing everyday at 6:30 am, this gets my growth hormones. The rebounder is the miracle exercise at the cellular levels. Starting out with the lymphatic drainage, improves balance, activates 638 muscles in human body at the same time, prevents osteoporosis, increased ATP production in the mitochondria, improves sleeping cycles. I drink 3liter water per day, adding electrolytes in my water. I sleep 8 hrs per night, 10 pm-6 am. I have more energy than I was in my teens, 20s, 30s, 40s. I’m lean, glowing skins, mental clarity, sharper. I’m happy and content. I live by myself in Maui, best climate and air. It’s all about quality lifestyle. Young and longevity are up to the choice. Planning the mentality of quality life at the young age and avoid using the modern society as a guideline. It’s a bubble. 😊
Good advice
thank you so much for sharing, wonderful lifestyle! What electrolytes are you using?
Dr Kernisan not only has great content that helps a wide range of people, her communication skills while looking at the camera are excellent. Pace, engagement, and energy level while verbally communicating are better than most others who appear on camera and ask for viewers to pay attention. I look forward to listening more.
Thanks for this video, Dr. Kernisan. I've been on a whole food, plant based diet for 4 years now. Started exercising and have gotten stronger with better balance and some nice socializing as I do strength training with a neighborhood group ! Plant protein is good for me and very good for the planet and animals! Thanks for the great information on the benefits of exercising !
Amen. A good place to start from. I'm 3 years into my paleo journey, low carb diet, 🏋 and HIIT. A few detours but now I have a sustainable routine.
How I FEEL is my primary health marker. Annual VA blood work ☑. Appetite control, no pain, no Rxs, no limitations. I'm 69 and actually looking forward to 70.💪🙏
I'm 63 years old. I've been exercising regularly since I was 14 years old.
I workout 5 days a week. I do a combination of strength training, cardio, stretching, (Pilates,) and balance training. I love riding my bike and walking outside. My outside cardio sessions are on average 30-60 minutes long. When I was little, I had an uncle that rode his bike to our house from his house which was about 15 miles away. He was in his 70's. That made a huge impact on me as a child. I wanted to be like him, and now I am. At 63, I weigh the same as I did in my senior year of high school! Next month I'm competing in the Ms. Senior Michigan America 🇺🇸 pageant. I definitely plan to talk about how important it is to continue to exercise and move throughout one's life. Use it or lose it!!! This older adult won't be slowing down anytime soon. I invite you to interview me anytime; especially after I bring home the crown!!😊👑😊👑😊👑🙏
Anyone mention genetics? Good for you. My great grandmother lived to be 108. Never saw her exercising in my life. Glad we got to hear your biography.
@@tbillyjoeroth
I know of a woman who was still dancing at 100. She could do the man’s steps and woman’s.
Her name was Grace.
@@tbillyjoeroth Just because genetics plains a role, doesn't mean exercise doesn't play a role too.
And since you wanted to mention your grandmother, how was her quality of life? Was she able to walk, sit, bathe...unassisted? Was she able to pick things up, lift things above her head? Did she have weight related health issues?
If her quality of live was great up to 108, awesome! But it's not for most people, and if they exercised, they could definitely improve it
I began 18 months ago with PT (2 times per week). I then added water aerobics alternating with my PT routine. Graduated from PT and began 5 days a week with water aerobics. Now I am doing silver sneakers 3 days a week and water aerobics 2 times a week. Feeling much better. My range of motion is still an issue but I can now get off the floor on my own. It is well worth the effort. I am 67.
I could do that up untill this year. Now at 83 I'm too stiff to easily walk across the room.
Thank you! Why don't you already have millions of subscribers? It's so easy to learn from you, quite different than my own doctors who chastise me while giving similar medical advice. Scolding and shaming is the best way to ensure that a patient/client isn't going to listen or heed their advice.
very helpful to me Dr Kernisan, im a year away from 60 but have begun with the strength, balance and flexibility exercises. You've explained it in a conversational way. thanks
Absolutely AweSome video. I am a Recovering from a Spinal Cord Injury (SCI) individual. The challenge to regain and recover is tuff. However, I will continue to educate myself and put forth every effort I can in a constructive manner. You are a blessing to listen to and I am thankful for your presentation. WishingUtheBestAlways 🙏🍀🙏
Very knowledgable and articulate - thank you.
As a 79 year-old male, no doubt with the advantage of sustained strength training since I was 14, I would say its advantages for the aging is grossly underestimated, and one can see on TH-cam evidence of people beginning even in their 80's and making incredible gains - one man now in early 90s deadlifting 120Kg - with expert guidance.
At 89Kg I can carry a couple of 48kg kettlebells 35 metres or 20 squats with a 65kg sandbag.
But much more important are the benefits and right emphasis.
Definitely heavy (according to one's capacity) compound exercises are necessary to give the neuro benefits stimulating endorphins like seratonin, dopamine, testosterone. Also avoiding muscular atrophy, important for musculo-skeletal strength, metabolism, reducing risk of falls and much better recovery and posture and balance. You continue to burn calories hours after your workout. These compound exercises all develop strong core and, with kettle- or dumbbells, grip strength.
Few exercises are necessary, and for strength better to keep reps down to about 6 (not 10 and certainly not 15).
The most important exercises (with kettlebells or dumbbells) are farmers walk to about 20-30 metres then increase weight, squats, deadlifts (only with expert advice and guidance), shoulder press and (optional) floor press (like bench press on floor).
Squats and farmer's carry are effective cardio, but you can make your whole workout cardio by continuing to walk or move between exercises. Never omit warm-up or cool-down.
Handling heavier weights also strengthens will, constantly challenging.
When brain/muscle connection is developed strength can be enhanced incorporating overcoming isometrics.
Motivation is important. There is an abundance of research available if one needs convincing of the enormous advantages of "heavy" compound exercise, especially for the aging.
Options to free weights are power bands or tubes or TRX (body weight exercises suspended by a strap fixed at thd too of a door).
I watched this video yeaterday. Very good information and advice. I will watch the other videos by Dr. Kernisan.
It would be great if you can post example exercise video for 30min -60 minutes in each of category would be so helpful.
I joined a gym a year ago and have lost 20 pounds since then.
I've been watching youtube videos for how to exercise.
Its important to watch as many vids as possible to develope your BS-detector.
And never buy anything they are selling.
I don't believe this is her area of expertise. The national institute of aging has some exercise videos on TH-cam.
I am in hospital and seeing alot of older people and I'm thinking, Let me go home and I promise to get fit and healthy and stay like it.
Good advice. Get them moving. Work out 7 days a week Do Norwegian 4x4’s twice a week. VO2 max is 38. 71 and not stopping
Excellent content, very well organized, comprehensive. I shall circulate this to all my friends. Thank you for posting this.
Just watched your Exercise to Age Well video. You asked for comments and I just have have four comments for you....thank you, thank you, thank you and thank you very much 💪
This is very comprehensive. Very well done. No, she did not speak too much. All valuable information when you listen carefully.
Thank you for this video. Having cared for my elderly mother, there are a couple of things I would like to add. Collagen peptides are a valuable supplement. It made her bones stronger and her skin supple. She fell several times in her 80's and 90's, but had no fracture, although she had osteoporosis with scores in the -3's. Bone density doesn't equal strength. The bone matrix is made of collagen. The matrix is like the steel reinforcing bars in concrete. I believe her bone matrix was strong and pliable. Also, when she was 96 she had a hernia and needed surgery. When the nurses helping my mom took off the intravenous needle taped to her arm, one said they are always careful not to damage the skin, but they were surprised that my mom's skin was unusually nice and supple. We told the nurses it is because of collagen peptides. They wanted to know more and ended up buying it (Zen Principle brand from Amazon).
My mom was in the hospital for 13 days after the surgery, partly because they gave her supposedly soft foods that really weren't soft and which set back her recovery. When she was released, she was weak and could not stand on her own. The doctors said do not expect her to recover to the way she was before the surgery. I prioritized protein and gave her lots of collagen because it was easy to drink it. Even though it is not a complete protein, it is the most abundant protein in the body. I also gave her chicken and fish. In a week, she could climb a flight of stairs on her own, holding the railing. It took a month to fully recover, but she did. We need exercise and protein to improve muscle strength.
The studies that suggest we can only absorb 25 to 30 grams of protein in one meal were based on measures of nitrogen, and are not correct. Studies on protein pulsing, which usually involve consuming 70% to 80% of the day's protein in one meal, often at the rate of 1.7 grams protein/kg weight per day, show that pulsing is more effective than equally spread protein across three or four meals. It may be because the high protein meal activates mTOR, while the lower protein meals may not activate mTOR. The point is, though, the large amount of protein in one meal is absorbed.
This is so informative! I'm watching it again!
I found this to be very, very useful. I have recently read the book by Peter Attia that you mention, and highly recommend it to others. At age 65 I've put a priority over the years in maintaining fitness, but I think your video puts it all together in a very balanced way and causes me to consider more breadth.
Thank you very much for making this, and others, available like this. You're a great communicator and the information you discuss is quite useful to some of us.
Excellent video! Thank you!
I started 65 pushup everyday, 3 times a day, in addition, Ido arm exercise with dumbbell, after about 6 months I can feel my arm muscle get firmer. Maybe bigger, i also jump on a mini trampoline, sliding on a slideboard. fell much better than before.
Thanks for confirmation the benefits of exercise in older age
Thank you so much for this excellent video. It’s clear, comprehensive, and very well organized. I really appreciate the effort you put into it. I also just browsed your video postings and have found several that interest me. I’ll be watching them in the coming weeks. Again, thank you so much Dr Kernisan.
- A new fan and subscriber.
(28:45) Very helpful evidence-based advice. Some of us haven’t so much “fallen off the exercise wagon” - we just wouldn’t recognize the dang thing if it ran over us! Looking forward to watching your other videos.
At 73, I box, do TRX and Weighra. I love exercise….I work out with ladies half my age. It is critical for my mind and body. Stay in bed and you die. My husband is handicapped now and I have to carry and lift. Love exercise inside , and in a cool area.
Wow, you got a lot going and a lot of strength, of all kinds. 👍
Very good presentation - thank you.
I have been working out with all of those 4 types of exercises outlines here for the past ten months & have noticed positive changes, such as strength & mobility improvements. Exercise absolutely made the good changes happen.
Wonderful!
Thank you Dr. for another excellent video. I try to walk at least every other day, sometimes every day. I knew this along was not enough. You made me realize how important it is to do other exercises. Again thank you Dr.
I love ur shared infos.. Im 67 yrs old. Had been walking daily 30-1hr every morning ..
Nice narration,reasonable appeal nice voice tone,great reasons to excercise from a different angle i thought the point of not having to move out ,for eg.also the info on protein really important.sarcopenia is held in check and reversed with resistance training.a set of dumbells indoor in place exercise , with some red meat,mince or ground beef if chewing is a problem ,beef bone broth.beef has heme iron which is important for oxygen carrying..your information is first class,nicely said in an encouraging an caring manner,good job doc.thank you.australia.respect
57:23 A very thorough assessment of the benefits of exercise for the older person. Many excellent tips in maintaining strength and also increasing your ability to continue living your best life for as long as possible!
Thank you very much for this video. Luckily I do exercise regularly by going for excellent Seniors classes in our community centre. Plus I walk 2 km every day. What I learned from this talk is that I need to up my protein intake.
Thanks for sharing!
Thank you for your very detailed advice on the importance of exercise and how different types of exercise can help us stay vigorous and independent longer. I especially appreciate your recommendation to create a schedule.
Excellent information, well-presented. Thank you.
thank You
Respected Dr. Leslie I think , It is one of your best videos' about Health which cover not only elders but all family members. I was hoping it from you but after a long wait finally I got it , importance of Exercise in our life. Thanks a lot. God bless you
i saw it through to the end, well presented and gave me hope. Thanks Dr K
Excellent presentation great information thanks.
Thank you so much for this very informative presentation!
Thank you for this valuable information. As a healthy 74 year old, I find your information to be very motivating. I view this 7th decade as a crucial one and videos such as yours keep me optimistic about my advancing years. As another commenter said, “Thank you for caring.”
Yes, keep that motivation to take care of your health. Stay strong. ❤
To have a great diet is helpful.
Carnivore removes inflammation.
Improves sleep.
Improves energy levels.
And YT has Dr Ken Berry and Shawn Baker for helpful information.
And I pray your health improves enormously.
All the best from New Zealand 🇳🇿
This is an extremely useful overview of the subject. Done in a scientific and factual way but presented in simple language that everyone can understand. I'm I discovered this channel.
Excellent information.
Well explained and simplified remedies. Easily understandable.😊
Thank you for this excellent informative video. Super helpful and well explained.
Very detailed and significant information, Thank You!
I was surprised you didn't promote walking more. You said it was not that important for cardio/pulmonary. I have always heard the opposite.
Fantastic! Thank you. I enjoyed it very much. You are sincere, eloquent, and knowledgeable, and I learned quite a bit.❤
I notice that at 63 my grip isn’t as strong as it used to be to be. Opening a jar is an example. Do these recommended exercises help hand strength?
Lucid and so informative. Thank you.
Very helpful! Easy to follow and with reasonable expectations. I have shared some of your ideas and suggestions with my siblings in China.
Thanks a ton for the eye-opening video.
This was so helpful. Thank you.
Wonderful information. I'm 75 and have found exercise is so helpful.
It is important to keep moving.
You have been a really really big help to inspire me to start exercising.
Thank you Dr. Kernisan.
I am 71 and I walk everywhere. I have no car and can’t drive due to a double vision issue because of a weak muscle in my right eye. Walking is the best activity for me. I have always been athletic and hiked much of my life. I don’t do stationary exercises. So that’s all I do. Period. I’m in good shape.
Excellent advice! Enjoyed your presentation. 🙏
Flexibility is definitely what I need to work on.
It is relatively easy to self-diagnose lack of strength in muscle groups, poor balance and lack of cardiovascular fitness, but it is much harder to work out which exercises are needed to improve your mobility and flexibility. I have a physiotherapist consultation tomorrow, so hope I will get a better idea of which exercises to concentrate on.
One of the best videos of its type
Thank you Dr Les., that is so important & a nice armament for us who need it. what do you on certain illnesses like back pain due spondylosis, disk protrusion or spinal/neural stenosis especially when it's severe? in most cases, these are crippling & people don"t have the knowhow. thanks again.
Your hair looks great today. From one curly girl to another.❤ Oh, and the video's excellent, too, as expected. 😊
Sooo comprehensive! Thank you!
Thank you Dr.!
excellent video, inspiring. Thank you
Run to get your VO2 up, weight training, Pilates and walking. 1 hour per day of hard stuff and 1 hour per day of moving.
Great video, Doc. Thanks!
Thanks for the excellent and compassionate wellness advice for seniors. I’m an a very athletic 75 year old and I can attest that my daily vigorous exercise and careful diet have given me amazingly good health and vigor when most others my age are struggling. I’m a vegetarian (except for occasional fish and eggs) and don’t consume dairy. I do eat plenty of plant protein. I question the study of effectiveness of animal v. plant protein. Seems like plenty of very muscular animals (gorillas, elephants, oxen, etc.) get along very well without consuming animal protein.
Hi and thank you for your comment. I'm not sure you need to change your diet, but if you want to review some of the literature I referenced, you can find links to many of the relevant studies I reference on the podcast show notes page we just published, which is here: betterhealthwhileaging.net/podcast/how-to-exercise-to-age-well/
Different animals respond differently to nutrients...humans evolved to be omnivores (like chimps), not vegetarians. I wouldn't extrapolate what works for gorillas to what works for us.
That said, the vegetarian 7th day adventists near Loma Linda are a well known long lived population...so vegetarianism doesn't seem incompatible w aging well...and it's certainly better for environmental reasons.
@@BetterHealthWhileAging 👍 thanks for the reply. BTW I'm competing in my first Olympic distance triathlon day after tomorrow (and ran my first full marathon just before my 73rd bday) so I'm sticking with the vegetarian diet. But I acknowledge it may not be optimal for everyone.
I'm 84 and exercise 3x week....too bad I can't find a M.D. who supports it...Tucson, AZ Exercise is Medicine - good book on how exercise can improve your life........😀
Dr. Frank Comstock
Thanks, very clear and useful.
Walking and doing half jumping jacks and arm circles with more arm movement can get heart rate up hence light cardio. Lighter on joints but stationary cycle a great option.
Thank you . Great video.
Thanks for your great video, I do always exercises, but have some questions, as I will be 84 in 4 months and I live alone, so I need all the strength but should not get any injuries , I will be watching more of your videos !
Very helpful information! Thank you!
Thanks for your great video!
Quickness and stretching too
Excellent information however, providing visuals would be helpful to achieve a better understanding of each topic. Thank you
Show us the exersises
Julie hazarika, guwahati, Assam, India, please let us see the workouts
Great information for keeping healthy.
Excellent thanks
Excellent information!! Tha k you so much! P,leasedomore videos like this!
Thanks wonderful video!!!
What protein supplements & how much for a man 86? Or how many eggs per day? Great video! Thanks.
How do overweight/ obese people calculate their ideal protein intake? Base it upon actual weight or the ideal weight for their height and age?
Very helpful, thank you!
Helpful thanks
Great informative video. Thank you 🙏🏼
Nice deep-dive into senescence with/without exercise. Regular, strenuous exercise in combi with a plant-based diet is the cure for the majority of ailments and for staying self-sufficient with advanced age. Yeah, any exercise is better than no exercise 👍 Loved this well-informed and well-researched clip.
"Your health is your greatest wealth and asset"
Exercise to age well ❤walking is not enough Very informative 👍
Excellent 🎉
Is there a PDF that can be downloaded?
Zoe UK app say the body doesn’t distinguish between protein amino acids whether from animals or plants, so I’m a bit confused. Otherwise, a brilliant talk, thank you so much - lots of takeaways.
Thank you, Very good
2 questions
I am allergic to ibuprofen .
I have shoulder issues and occasionally need to take an anti-inflammatory , so I take Aleve. But I am concerned about the affects of taking Aleve for more than a few days .What are my alternatives ?
Second -my wife is an incredibly poor sleeper . She takes melatonin and uses a sleep apnea machine , but is in bed for over 12 hours . How can she improve her sleep?
What about KETTLEBELL exercises, especially the Turkish get up, to fulfill all of the criteria you mentioned?