Aging & Loss of Blood Flow
So the question is, why, universally, are the extremities of the human body, specifically the calves and forearms of the elderly, routinely ignored and not zeroed in on by those who exercise? This phenomenon pertains to all ages; though such neglect from the older population is quantifiably more detrimental to their well-being than they’ve yet to realize.
Let’s flashback to how I arrived at this point.
For the last 20 years, I’ve treated one gym or another, be it domestic or overseas, as a playground of exploration into the mind, body and soul. The latter five years of which have been on a professional scale, as a Personal Trainer. During my sweat-filled journey from one gymnasium, club, weight room, boot camp facility, or hotel exercise suite to another, many a thought has come and gone when working to understand myself, while simultaneously observing others.
Therefore, I became a people watcher in order to learn how to workout from afar since I had no guidance. In doing so, I noticed one recurring fault in particular. When entering personal training, and holding the fate of someone else’s health in my hands, I knew I had to address this problem that could seriously affect older people’s lives. Herein lies the purpose of this article.
Such a phenomenon of extremity neglect among the older population, stems from a trickle down effect. Many a young, testosterone-fueled male, who make up the majority of gym-goers, are guilty of avoiding “leg day,” in favor of the hot pursuit for a larger chest and biceps. Women, on the other hand, tend to perform plenty of leg work, but are stricken with the irrational fear of becoming too “buff” in their upper bodies; therefore, it’s possible for them to shy away from beneficial movements that will aid them in possessing a structurally sound and balanced body as they age.
It is my theory, that these universal gym truths which I routinely notice, can and will play in to how an older individual chooses what exercises to perform when working out by themselves. Once one’s youth is no longer, it’s tempting to observe such a demographic and mimic that which they do, if nothing more than to taste and imagine what once was.
Sarcopenia refers to the loss of muscle mass that occurs with ageing. Physically inactive people can lose as much as 3 to 5% every decade after the age of 30. Because of these hardwired habits of neglect to the extremities, as muscle density reduces in the forearms and calves, the heart sees no reason to work hard in pumping blood so far away from itself. Why? Because there’s nothing there for it to feed!
Peripheral arterial disease (PAD) is a narrowing of the arteries that are farthest away from the heart. Most commonly, this occurs in the legs. Both PAD and coronary artery disease are caused by atherosclerosis, which is a hardening of the arteries. Muscle shrinkage to the extremities doesn’t guarantee a dooming life of PAD; however, studies do show that oftentimes, those with PAD have lower calf muscle density, and reduced strength in that region. For that reason, the probability of falling prey to the disease’s symptoms because of such, is worth noting.
Moreover, the reduction of blood flow to these areas means less oxygen, water and nutrients; all of which speed up muscular atrophy. A litany of dangers arises from this in the ageing body. Balance diminishes at an alarming rate. Ligaments, tendons and joints take place of absent muscle, and bear the burden of becoming “shock absorbers” when impact occurs.
Example one: a 72-year-old man rises up from the couch to use his restroom. On the way, his foot catches a ruffled edge of the carpet, and he stumbles. Catching his fall by extending his arm against the wall, on impact, the reverberation passes from his hand, through a muscularly deficient forearm, and works its way into his rotator cuff, forcing it to cushion the blow. At his age, and with such startling impact, the probability of him blowing out his shoulder runs high.
Example two: a 68-year-old woman steps out of her car during winter time (note: in addition to age, blood circulation reduces further during this season). On landing, her Achilles is forced to bear the burden of her entire bodyweight, because her calf muscle is not primed and ready to support her. Keep in mind how compromised the tendons in her knee may become as well.
Raynaud’s syndrome is a phenomenon that affects millions of people. The hands, feet, nose and ears experience poor circulation, causing frostbite-like symptoms and general ineffectiveness in these areas. There’s no known cure for it. I have Raynaud’s syndrome, yet I notice it reduces when I solely address my forearms and calves during an entire session. I can only imagine what things would feel like as I age, if my extremities atrophy, along with having Raynaud’s. I mention this non life-threatening syndrome, because maybe the answer lies within the improper stylization of how we choose to develop our bodies.
Such a theory leads me to suggestions worth implementing when it pertains to diet and exercise. A movement I love that’s suitable for everyone, are Farmer’s Walks. Grab some dumbbells, pick them up, and go for a walk. Cover some distance that feels challenging. Repeat this numerous times during a session. Increase the weight each time if possible. For your calves, start with traditional seated and standing machines that are available in many a gym, and utilize them throughout your workout. Certain parts of the body regenerate faster than others—which leads me to a crucial point.
Because extremity regeneration is immediate when working out, next time you finish performing a set of calf raises, when walking off to your next exercise, take note of how quickly the pump, burn and etc. dissipates, and the muscles return to their baseline. Rest intervals in between sets must drastically reduce for the purpose of intentionally breaking down the fibers, so they can reinvent themselves in their entirety.
You can address these body parts frequently throughout the week. In the beginning, soreness will be immense, leading one to think limits in these regions are the same as the rest of the body. Once beyond that threshold, the floodgates for improvement pry wide open, rendering further exploration in to how much one can truly improve themselves.
The following fundamental diet tip must be addressed, as there’s no way around it. In this country, 90% of the population is in a state of chronic dehydration. Many within that percentage believe they drink enough water. Honing in on the elderly, and those within that population who are certain they consume enough, proof of them not doing so, lies in what they’re not holding in their hands while traversing many a gym floor: a water bottle.
Aside from carrying around one in order to ensure a state of hydration, drink a glass before every meal. Upon waking, whether it’s from a power nap or full night’s sleep, consume a glass of water. The internal organs thrive on water to jumpstart them after a state of rest. Last, contrary to popular belief, hunger pangs, more often than not, are a signal for thirst, not food. Think water first, food second, always.
A final point of emphasis is to keep these regions as flexible and mobile as possible. As we age, stretches must be held significantly longer. Consult a yoga instructor and request various movements to incorporate into a daily routine.
A new worldwide trend for addressing the extremities is in dire need. Only when such proper exercises become commonplace, will these habitual hang-ups about consistently addressing them, become a thing of the past.
“Bibliography”
Phyllis A. Balch, CNC. Prescription for Nutritional Healing. Fifth Edition.
Penguin Group (USA) Inc., 375 Hudson Street, New York, NY 10014, USA.
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F. Batmanghelidj, M.D. You’re Not Sick, You’re Thirsty!
Grand Central Life & Style Hachette Book Group. 237 Park Avenue. New York, NY 10017.
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“Websites”
J Am Coll Cardiol. “Calf Muscle Characteristics, Strength Measures, And Mortality In Peripheral Disease: A Longitudinal Study.” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3465664/
Rita Rastogi Kalyani, MD, Mark Corriere, MD, Luigi Ferrucci, MD.
“Age-related and disease-related muscle loss: the effect of diabetes, obesity, and other diseases.”