Aging Well - The Secrets to 'Successful" Aging

Question 1

what is healthy aging

Answer 1

the process of developing and maintaining the functional ability that enables the wellbeing in older age

Question 2

how does regular physical activity benefit older adults

Answer 2

PA can delay decline across all systems, improving quality of life and functional abilties

Question 3

why are master athletes great to study

Answer 3

they are likely maximazing their physiological potential

Question 4

what is an example of a system that decreases functionality solely at age

Answer 4

Max HR, growth hormone, estrogen, processing speed

Question 5

which systems’ functionality decreases with inactivity but can be improved by exericse

Answer 5

VO2max, skeletal muscle, chroic inflammation, and testosterone

Question 6

what is an example of a system unaffected by age but improved by exercise

Answer 6

resting HR

Question 7

which systems maintain their function throughout life regardless of age or exercise

Answer 7

expression of certain genes and anzymes

Question 8

how can one achieve a healthy aging phenotype

Answer 8

through regualr exercise and maintaining functionality in various systems

Question 9

what results from inactivity and decreased functionality in various systems

Answer 9

diseased aging phenotypes

Question 10

what are the CSEP 24 hour movement guidelines for older adults

Answer 10

• endurance exercise (150 min per week, mod-vig)
• strength training (2x per week)
• activities that challenge balance
• limit sedentary time to 8 hours max per day

Question 11

what are the actual and perceived risks for exercise for older adults

Answer 11

actual risks: falling, injury, exacerbating condtions
perceived risks: fear of the actual risks

Question 12

what are the F’s for exercise prescription in older adults

Answer 12

focus on functional, fun, and free and assess fears, fall risk, and frailty (physical and cognitive)

Question 13

what is the Rowe and Khans model of successful aging

Answer 13

• minimize risk of disease and disability
• maintain physical and cognitive function
• continue engagement with life

Question 14

what are the key correlations of successful aging according to the meta-analysis

Answer 14

• avoiding disease/disability
• high cognitive/physical function
• active life engagement
• psychological well-being

Question 15

what are the common lifestyle practices in the Blue Zones

Answer 15

• move naturally
• having the right outlook on life (sense of purpose, down shift, & spiritual belonging)
• eating wisely (80% rule, plant slant, & wine in moderation)
• connect (putting loved ones first, find belonging in community, & surrounding urself with the right people)

Question 16

what did the super senior study in BC reveal about longevity

Answer 16

it is:
- familial
- average telomere length
- exhibit positive personality traits
- genetics

Question 17

what gene are super seniors more likely to have atleast 1 copy of

Answer 17

APOE2

Question 18

what is the relationship between the APOE gene and longevity

Answer 18

APOE gene help remove amyloid beta from the brain and E4 is less efficient and inversely associated with longevity while E2 is associated with longer life

Question 19

how does physical activity affect cognitive health and dementia risk

Answer 19

regular exericse improves neurocognitive health, decreases hippocampal volume decline, and is associated with lower dementia risk

Question 20

how should older adults approach exercise safely

Answer 20

start low and slow, build up gradually, use proper technique and assistive devices if necessary