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TEDx Talks
Published: 2014-06-27
Source: https://www.youtube.com/watch?v=LkXwfTsqQgQ
as you sit there in your chair you're expending a rough amount of energy somewhere around a calorie permanece when we exercise we can increase this by about twenty or thirty fold I sit there your muscle countries about thirty percent of your energy during exercise economies are ninety percent so it becomes the major sites where we burn a couple hundred files and and when we eat a
meal about any percent of the %HESITATION energy that's in Justin not me it is distributed to the muscles in other words when muscle begins to fail or when we develop problems with a muscle it's a not surprising then that we develop a range of disease associated with us the two things that have happened in modern science dash have unintended consequences in terms of the way the
muscle functions the first is automation so in modern life now and we're predisposed to being physically inactive within the law a large amount of our time in a sitting position so even if we do our half hour of purposeful exercise first thing in the morning we spend that I'm about ninety percent of the next fifteen and a half hours of waking we spend the time to
seize a position so one of the problems with sitting is that it's an independent risk factor for %HESITATION read a majority of diseases in other words even if you do exercise first thing in the morning or last thing at night or whatever you exercise during the day if you're doing a single Bausch and you spend the rest of your decision you might be called what's classified
as an actor active couch potato so potatoes on a much use for muscles and so if you look at someone like this and we tend to associates in activity and inappropriate Dyess with that with the increase in size in actual fact the muscles of individuals such as the guy on the couch are actually getting smaller and smaller and working less and less the second major thing
that modern science has delivered us is medication and as a result we're living longer and longer so we have a worldwide aging or grain population and if you look at the yellow and segment on those pie charts %HESITATION that represents the numbers of people who are over sixty five so a current projections sometime after the year twenty fifty the numbers of people who are greater than
sixty five years of age will exceed the numbers of people who are less than fifteen years of age the first time in and however with aging with extended life spans Judy this %HESITATION improvements no medication unfortunately that's associated with chronic diseases so and data from the U. S. adults are aged over sixty five years the current numbers that would suggest that a ninety two point two
percent of those individuals have one or more chronic diseases so though we're living longer we might not necessarily be living healthier and this guy's chronic diseases were defined as the usual ones we tend to hear about hypertension chronic heart disease stroke cancer and so forth but as one disease is not mentioned here that I want to talk a bit more about today and that's academia so
centipede is defined as the edge related to %HESITATION wasting of muscle and the %HESITATION and that word comes from Greek which means a poverty of flesh but it also means a poverty of strength so we lose muscle mass and we lose strength as we age and there's no way it's inescapable it's a fact that happens after about the age %HESITATION of party we use it three
to eight percent of our muscles every decade keep that number minds are going to come back to us so every decade really somewhere between three and a half percent of over most on the right hand side and then the second %HESITATION figure there you see the and the appearance of the heart muscle of of an individual cross section of the tie and what you see there's
an elderly individual they've lost a large portion of the muscle so the White House %HESITATION and that color there indicates a adipose tissue or fast so Mesilla shrunk we've lost muscle as we age I think that is a seventy four year old at least who has trend the whole life and it's wise to maintain their muscle despite what I said was inescapable fact we lose muscle
to overthrow our life so you might wonder what what is the prevalence of sac opinions are just some disease that this guy's really interested in and you know it's not really that relevant well at the moment in over sixty fives with about twenty first this is data from the U. S. it's about twenty percent prevalence and people over the age of eighty five greater than half
of the individuals have sex appeal now when you lose strength and you lose power in your muscles you lose are these are these are things are greatly associated with a balance if you lose your our capacity to balance it more predisposed to falls so this loss of muscle mass and is is there is a strong risk factor for frailty syndromes for loss of independence and for
general ill health as we age we don't wanna figures for Ireland's but we do know in Ireland to that as well as another part to this story which is disease related malnutrition and this might surprise you boss in Ireland anyone time does a hundred forty thousand people who are suffering from the disease or less mild interest that costs about indirect costs about one point five billion
euro to the exchequer and you might think well how much does that mean you know is what kind of diseases this again that's more than the direct costs will be city so this is a this is there I'm invisible type of disease disease related malnutrition very strongly associated with age related eye muscle wasting so why you strength important I mentioned the incidence of of frailty and
and %HESITATION and loss of over of independence if we look at individuals are either over sixty are under sixty and we look at their strength so the whole body strength three colors he represent weak individuals gavel individuals to strong and if you look at the two Reds bars what you see there that as we age so do over sixties Dave a four and four times it
and %HESITATION elevated death threats compared to the under sixty so that makes sense which were Littler were more likely to die however on the right hand side if you compare the green to the red stronger that you are so the strongest part of the population how tough the death threats of those who are weak in other words if you preserve your muscle mass you know you
have a greater chance of living that little now why would that affect be so obvious and why would I be of relevance to something like cancer so are there other diseases that's that's academia or most western military on the rack so all of these diseases are listed on the slide and are are a coolant coincide with muscle wasting so in each one of those when the
disease manifests itself it's also so if you're with the loss of muscle mass and therefore losses and do I want to focus on is a mobilization and bed rest so if you take a young healthy males in their twenties student age %HESITATION student population and you probably heard of this ten thousand steps that you need to do in any given day and in order to be
%HESITATION to be healthy if you take people who are making those ten thousand steps and you would use their activity by making them take elevators and and making tech escalators pushing around wheelchairs Macon says a lot more you're just a number of steps to two thousand they lose about five percent of the muscle mass district of fourteen days so I said that usually we lose about
three to eight percent per decade over the age of thirty these guys is five percent of the muscle mass within fourteen days if an elderly person over the age of seventy is bedridden for ten days then lose ten percent of the most in other words depending on the situation in as little as two weeks you can lose them equivalent muscle mass of what would take a
decade to lose so we want to avoid these things we want to avoid mobilization we want to stay active we want to avoid best bed rest where possible so how should we do this and typically what we're told is that we need to get out and walk more we need to do half an hour of activity humanism on five different days of the week well I'm
gonna tell you that's probably not enough so the principle of specificity in terms of access our training is that the body adopt specifically to the the imports demands so we want to get bigger who want to prove our strength improve our muscles you have to lift weights going out for a walk isn't going to make you stronger and in fact there's some evidence to said that
like people who are lifelong in George R. rulebook account you exercisers a predisposed to losing muscle mass compared those individuals strong track the other understanding is that when it comes to diseases like diabetes and obesity the most recent evidence would suggest that it's combined insurance and ruled exercise that works you shouldn't just be doing one or the other should be a combination a second principle M.
in in an exercise training is the principle of progressive overload and this is my old the wrestler at two and a half thousand years ago a famous Greek wrestler and the story goes that in order to develop a strength as he as he grew he used to carry a bull calf around from a young age so we counted every day and as the bull got bigger
he got stronger I don't know if this is true but the point is that each day he proportions out a little bit harder on his body adopted accordingly and that's what's a an important principle of the way we exercise so then the question is if an adult is old around this cast their overseas there are over eighty five years of age if we exercise trend that
can actually make improvements so the left hand side you see in those pre imports to what you're looking at the cross section area and in this particular individual that person's muscle and applaud again in their in their time also has increased by about forty four percent on the right hand side you're looking at their improvement in strength improved by about fifty percent those up to twelve
weeks of training that focused on on in eighty five year old individuals so in this case the I. muscle wasting could be reversed in other words reverse the aging process so how should we exercise that doesn't have to have to go to a gym to have to do and you have to invest and expand equipment something we're excited are you city at the moment is using
body went so these are exercises that you use your own body whereas %HESITATION inspires to provide a resistance against your against your %HESITATION against your muscles so give it you didn't study that we don't right now we took young colleges man's again obese and overweight and we trained for six weeks three days a week half an hour each day and all they did with his body
ways type X. no equipment after six weeks we saw about a three percent improvement in muscle mass regularly in the legs and we have the holy grail the last small but effective that they were young individuals in a older adults and starting at the age of fifty five out of a mean edge about sixty three we see the same thing after twelve weeks body weight on
exercises three times a week we see about a three percent improvement and %HESITATION in the muscle mass so improving muscle mass is one thing but these exercises very similar things that we do and not an everyday activities so we left things above our heads we get up off the ground we get up out of chairs and so these are what we call activities of daily living
I one of the major predictors of loss of independence is when an older adults can no longer do these activities of daily living so we're excited now to begin to look at these bodyweight exercises and how they might improve the overall health and function functional capacity of older adults so I suppose the last thing I'd say is this in the Kansas academia almost wasted you don't
just wake up one day and on how the situation to continue progresses over time and so I was talking about those bodyweight exercises been able to increase muscle but if we can just delay the aging process over if we just maintain muscle mass rather than actually having to prove it that in itself well benefits to their overall health so my simple messages this we need to
prescribe exercise like a prescribed medicine so we shouldn't just give everyone the same medicine we should treat individual and we should treat the condition so going out and doing so at thirty minutes of of walking every day might nas color when it comes to people to visualize it %HESITATION muscle wasting so in other words where it says users are losers because model muscle matters and only
