Exercising As We Age: Safety and Repairing Injuries

Dr. Michael Grossman talks about how important exercise is to longevity and what you can do that is safe for exercise and what you can do if you get an injury. YouTube video here.

Welcome to the age gracefully show with Dr. Michael Grossman, the well known anti aging stem cell and regenerative medicine specialist, best selling author and founder of the OC wellness clinic in Irvine, California. Each week, he shares the latest information to help you look and feel your best. So you age gracefully. And here's your host, Dr. Michael Grossman.

I am Dr. Michael Grossman, anti aging specialists. Talking about aging gracefully. Today, we're going to focus on exercise, how important is exercise to longevity, and what you can do that a safe exercise and what to do when you do get an injury. So first, let's talk about the importance of exercise for aging exercise is so important to maintain youthfulness and vitality. There's lots of research showing that people live longer when they do moderate exercise. If you become too sedentary, you lose muscle mass, you don't have that muscle strength and the muscle mass that you had when you were younger. And naturally, as we get older, we lose certain hormones that create muscle strength, and muscle endurance. And it's much harder when you're 60 or 70 years old to not exercise for three, four months and then go back to exercising, it's a huge process. It takes months to regain muscle strength and endurance that you had some months earlier before you stopped exercising, when you're 3040 years old, doesn't matter so much. You can not exercise for three, four months and then start exercising you're fine. So when as we get older, it's important to have regular exercise, because not only does it help our muscle strength, but it keeps away heart disease. And it helps our brain functioning, the brain requires a lot of oxygen, a lot of of the blood supply goes to the brain, when we're exercising, we get a lot of blood going to the brain that rejuvenates the brain. Exercise is very important. Now certain kinds of exercise are even better for the brain than others. The kind that works really well as the kind that involves coordination kind of things. So we find that exercise that involves coordination such as ballroom dancing, such as square dancing. And things like tennis, and, and other exercise that has a lot of coordination associated with it is very, very helpful because it keeps the brain young as well as keeping the body young. Even things like ping pong has been very helpful for the brain, because a lot of coordination, a lot of a lot of movement kind of things. And that's very helpful for the brain. But any kind of exercise is great. Now as we get older, we don't want to exercise so intensely that our heartbeat goes above 150 beats per minute. I generally recommend 140 to be the maximum but they go in above 150, the heart rate becomes so fast that the heart is less efficient in pumping the blood around. So if you have a heart rate of 160, the hardest working super hard, and is pumping less blood with each contraction than at 140 beats per minute. a marathon runner, their heart rate when they're running the marathon is like 70 beats per minute. They at resting their heart rate is like 40 beats per minute. It's more efficient when it's going slower and it's stronger. So we when we are older and we're exercising, you want to just take it slow. Don't push your heart rate above 140 beats per minute. And let your heart get stronger over time so that it is more efficient. And then after you've been exercising for a month at 140 beats per minute, you will be going much faster and much harder at whatever exercise you're doing. Then you were a month earlier even when your heart rate is the same. So be patient be slow with your heart because we're not trying to create a heart attack and you can get heart attacks. If your heart is going so fast and can't get enough blood supply to move through your heart. You start getting complexities there with your heart not getting the blood it needs To feed itself and to do the squeezing, and you can actually create injury. So those are some important basics for for exercise. Now, the other thing that can happen as we aging, and we're exercising, and I see this a lot in my patients, that we have them on different hormones, testosterone growth hormone, etc, which allows them to build more muscle build, they can build muscle, like they're 35 or 40 years old. And they're so happy because they have been trying to exercise and build muscle and they couldn't do it. Now I give them the the supports that they need. So they can build muscle, which is great, great for your health and your well being your longevity, reversing diabetes, reversing heart disease, it's wonderful. But the problem is, is that we are making your muscles stronger with these various hormones and the exercise, but we're not making tendons and ligaments stronger. tendons and ligaments are the tight bands that hold the muscle into the bone. And when when you do your heavy exercise and your muscles are getting stronger and stronger, there's more and more pressure on these ligaments and tendons to handle the pressure, the increased pressure that you're putting on them. But the various hormones don't strengthen the tendons and ligaments, tendons and ligaments do not have a significant blood supply. They're really, really tight bands. And there's almost no blood supply there. And so when the muscles get stronger and stronger, your tendon ligaments are not like a 3040 year old, they're like however old you are 6078 years old. And these tendons the ligaments will stretch and drain and tear when you put this heavy pressure on them. And when they tear, they're not going to heal very well, because there's no blood supply there. So that's a big problem. as men and women get older, when you exercise, you tend to tear these tendons and ligaments, you can tear them in your knees, in your shoulders and your hips, and your elbows, anywhere in your body, your ankles, you've got to be gentle with these tendons and ligaments. So my suggestion is, when you're exercising, don't as you're aging, try to lift your maximum amount of weight that you struggle and you know, lift 300 pounds, and you're going to do it. And if you can't you throw it down. Like when you're 30 No, if you're going to try to lift that kind of weight, you're probably going to tear something in your tendons and your ligaments. My recommendation is be more gentle about how much weight you're lifting, but do more repetitions, then you're going to build the muscle and you're not going to tear things. So that's very important. Limit the weight and and do more repetitions and then you avoid the tears. Okay, so now what do we do if we do get a tear? I deal with this a lot in my office. And we have huge breakthroughs in repairing tendons and ligaments that we didn't have 20 years ago. It used to be that if you attend to ligament, you were either going to go through a year of repair and even then it doesn't really prepare like it should or even do surgery. But now we have a lot of options. The first easiest option is platelet rich plasma. This is taking your own blood and extracting the growth factors and naturally in the blood. And these are contained in the platelets. The platelets in the blood will create a clot. You get bleeding in your in your hand you cut yourself in your skin. The blood clots because the platelets create the clot and then the platelets after they create that fibrin matrix to hold things together. They send out a signal please repair this area. Where does that signal go? goes into the bloodstream. All around the body. The body will release stem cells to go into that area and to find out what needs to be repaired. What is the injury here? It's like a fireman sending off a fire alarm and then all these these firemen come in these stem cells and they will repair the area and they're very smart. They know how to repair whatever needs to be repaired. You don't have to tell them. This is skin. This is nerve. This is tendons, this is muscle. They just go in there, find out what the problem is and they repair it for you. body's very intelligent. So the platelet rich plasma is very easy process, you get six weeks of ongoing repair with whatever, it's been injured, and after six weeks, it stabilizes. And that's as much as you're going to get. So now we have the ability to do other kinds of injections to help prepare the platelet rich plasma injections, simple injection into whatever is hurting you and wherever it's hurting you, and the repair goes on. If the repair needs to be more intensive, if we feel like the repair needs more than just six weeks of a repair process, we have other things we can use. We have exosomes, which are vesicles, from newborn babies. We take it usually from the umbilical cord, but you also will get them from the amniotic fluid. And these are vesicles. They're not actually cells, there's no DNA in them, but they're just a vesicles, kind of like the platelets or a vesicle that contains growth factors, but you have like 200 cofactors, in the exosome vesicles are compared to just 20 in the platelets. And these growth factors stimulate your body to repair as if you're a newborn or a young person, and you get a more intensive repair. And it goes on for as much as six months, which is a much longer repair process. And these are very easy objections and just inject them into whatever areas hurting you. And you're going to get this ongoing repair. We also have the ability to use a injection called Wharton's jelly, which contains these growth factors and also scaffolding factors factors that that can help to repair the the, the the tissues that have been injured, and structure them and help them to hold their structure. So that's very helpful for cartilage and tendon injuries to maintain the structure in that area. And these are very helpful for injections into knees into shoulders, when you can use them into any part of the body and tendons and ligaments also. So these are different kinds of repair processes that are very, very safe and extremely effective to repair local injuries. Once you get the repair, it is stabilized Now sometimes you may need a second injection after a period of months, you may say oh, I'm better but I want to get more pair, not a problem. You can do multiple injections and keep on repairing and improving what's happened when people have had surgeries that didn't work out so well. Same kind of thing. surgeries when they don't work out well usually have a lot of scarring involved. And scars don't have much of a blood supply and they cannot repair themselves very well. When we inject them with the platelet rich plasma or with the exosomes Wharton's jelly, the the body will send in repair cells into that scar and repair the scar. We do it on the skin on the face or on any part of the body on the skin. We have an ugly scar, we inject them with these materials and the body will repair the scar on the scar starts looking like normal skin. Same thing happens internally. The same repairs can be used in the back. We've had great success. with low back injuries when they have the low back injuries there can be many different types of injuries. Some of the injuries are our injuries to ligaments and tendons somewhere into the cartilage that that when the bones are wiggling on each other, they have little arms and legs and that there are little joints there for sexual links. We can repair them the disc injuries between the bones, there's like a little round structure like a doughnut that that allows the bones to wiggle so you can turn and twist. These can be repaired also. So we have lots of good ways to repair back injuries. Sometimes you need surgery. surgery for the back is difficult. It's not an easy surgery. And it's 5050 whether it's going to really help so I like to do everything first possible before we consider surgery. So these are things you can do for repairing. When you have an injury to joints, such as a knee or shoulder joint. Yes, you can do search and repair it but the problem with the surgery is that they usually take out a lot of the cartilage. We take out to college it can help but then you end up having arthritis later. So why don't rush into the surgeries, if we can repair the college itself, and then glue it back together with these various injections. From then you can avoid the surgery, sometimes you need to surgery. And the surgery can't be helpful. But it's nice to leave the cartilage in and just repair the cartilage. And then you'll have a normal joint for the rest of your life rather than a joint that will get arthritis later because it doesn't have the cartilage. So those are some general ideas of what to do about exercise and injury. And I encourage you to consider these things when you are exercising. And if you have injuries, I'm happy to think things out with you and make recommendations for what I think would be best. There are many different nutritional things that you can do that are helpful for general maintenance of Euro health of your cartilage, and your tendons and ligaments. And usually these involve different types of cartilage. And you can take cartilage as a supplement. So we have all kinds of different cartilage supplements, you have Glucosamine, you have MSM methylsulfonylmethane, you have hyaluronic acid, and you'll have various actual college preparations that that contain a variety of college from from animals or from seashells and they're there, they all have a value. So think about those things. And I wish you youthfulness and aging gracefully. And I look forward to speaking to you in the future. So this is Dr. Michael Grossman, thanking you for being here and listening in and look forward to speaking to you again. Thanks so much.

Thank you for watching the age gracefully show with Dr. Michael Grossman. Join us next week for another informative discussion. To help you age gracefully, be sure to visit us at oc wellness.com 

Author
Michael J Grossman MD

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