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health & fitness

Exercise

and

the Aging

Population

by Paula Allia, PT, DHSc, MTC, OCS

verybody tends to be aging Here is an example of both concentric and eccentric in the
chronologically but the key is how to upper and lower body. Lifting a box up is concentric in the arms
Ecombat that fact. Isn’t the idea to have while putting the box back down uses the eccentric contraction. In
a fulfilled life with family, friends, and fun? the legs, standing up from sitting is concentric while squatting and
Well, one of the known facts is that exercise sitting back down uses eccentric work.
combats the aging process. Learning about Eccentric contractions are involved in motor control. They are
the aging process is important for you so used to gain strength, improve mobility, and reduce injury. Muscles
that you can participate in programs to allow
shorten by overcoming a load in the form of concentric but then
quality of life to continue with energy and the eccentric controlling component actually absorbs energy by this
less injury.
load. When aging, the eccentric control tends to diminish so the
Currently more than one of six people in America are over the
age of 65. By 2030, 20 percent of the population will reach 65 person has trouble controlling this portion of exercise and this can
lead to injuries. A common example of this is a controlled squat
(1 in 5 people). Florida already has that percentage of older adults.
Many are trying to fight the aging process. There is never a time for functional movement. When someone stands up, they use the
concentric portion to shorten and straighten the legs up to stand.
like the present to do the right things to keep you fighting for
yourself to remain younger and healthy. When sitting back down, the same muscles need control of the
As mentioned, exercise is a key component to combat the effects eccentric portion to be steady and sit with ease. If this is lost, falls
of aging. Exercise depends upon muscles to create purposeful and balance control issues can occur.
movements. These muscles attach to tendons which go into the The time to combat these changes is now. It is never too
bones. Over time with overuse or with poor joint mechanics, late. People try by taking supplements to assist but the real need
tendons can get inflamed (tendinitis) and eventually break down is to participate in an exercise program to stimulate the body to
the collagen within it (tendinosis). The condition of these muscles maintain or regain its mobility and strength.
is what dictates the ability to perform these movements in a safe There are an amazing amount of processes occurring when
and efficient manner. There are different types of muscle fibers exercising muscles that are taken for granted until issues in
within a muscle and these need to be stimulated and challenged. strength and balance become evident. All exercise is important
Commonly, aging causes a decrease in type 2 muscle fibers, but understand that an exercise program to combat aging
decreased strength, power, and even causes bone problems such MUST include eccentric training. This portion of exercise is the
as osteopenia which can lead to osteoporosis. Tendons may break controlling portion of functional movements.
down or weaken. This makes it harder to gain strength as mobility Exercising with eccentrics 2-3 times a week will help improve
decreases. The aging population becomes more at risk for frailty
the muscle at the cellular level.
and thus, falls. Thus, it will build functional strength, increase the passive
There are movements that shorten muscles whereby the muscle
stiffness (which is good), stimulate bone health and overall improve
fibers actually approximate together while contracting. This is the quality of each days’ functional performance.
called the concentric or positive part of the contraction. Conversely,
Whether you are an athlete or an aging individual that wants
there is a lengthening component where the muscle actually is still
contracting but is lengthening. This is the eccentric or negative to keep your function optimal, add regular exercise to your
schedule that includes both concentric but particularly eccentric
contraction. All exercise is important but the eccentric contractions
are particularly important in aging. components. Focus on the quality of your future.
Here’s To Your Health!

Fitness Together 335 14 Ave South, Naples, FL 34102 239.263.9348 www.FitnessTogether.com/naples
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72 Life in Naples | December 2023