Exercise Among Aging Populations

 According to the last Census 13.3% of the population is over the age of 65 and that percentage is continuing to rise  Consequently, the health, fitness and well-being of the senior population are of increasing concern in today's society. Introduction

 Aging is a normal biological process in human beings involving the gradual alteration of body structure, function, and tolerance to environmental stress  However, physiological aging does not occur at the same rate throughout the population. The reasons could be from advancing age, deconditioning from physical inactivity, disease, or any combination of them. Aging

 There is a biological and a chronological age.  Biological age focuses on senescent changes in biological and physiological processes.  Chronological age focuses on elements of calendar time.  Biological age may be reduced by regularly participating in a well-designed physical fitness program. Biological vs. Chronological

 cardiovascular system there is a 20 to 30% decrease in cardiac output by the age 65  Maximal oxygen uptake decreases approximately 9% and 5% per decade  a loss in elasticity of the major blood vessels which contributes to a 10 to 40 mm Hg elevation in systolic and diastolic blood pressure  Maximum heart rate decreases approximately 10 beats per minute per decade  respiratory system undergoes a 40 to 50% loss in forced vital lung capacity  muscular system undergoes a 40% loss of muscle mass and 30% decrease in strength by age 70 Physiological Changes

 Improves/Maintain cardiorespiratory function  Reduces risk factors for coronary artery disease  Maintains endurance, strength, and joint mobility  Reduces the incidence and severity of hypertension, osteoporosis, obesity, and diabetes mellitus. Benefits

 It is crucial to have knowledge of the physiological changes of aging in order to have a safe and effective exercise program for older individuals  With advancing age, there are gradual decreases in basal metabolic rate (BMR), bone density, maximum oxygen consumption (VO2 max), muscle mass, muscle strength, and range of motion (ROM).  Decreased amount of body water leads to easier dehydration Precautions

 Maintain functional capacity for independent living  Reduce risk factors for heart disease  Slow the progression of chronic disease  Promote psychological well-being  Provide opportunities for social interaction.  Special care must be given when setting up a fitness program for older individuals.  Exercise programs for older individuals should be tailored to combine endurance, muscle strength, and flexibility to promote the quality of their life. Goals

 Frequency  Intensity  Time  Type FITT Principle

 Three to five days per week  Five to seven days per week with seniors if they exercise very low intensity with short duration  The greater frequency may enhance compliance and lead to a greater probability of the subject assimilating physical activity in the daily routine. Frequency

 Start out low since elderly people are more prone to exercise-related injuries.  Exercise intensity should be sufficient to overload the cardiovascular, pulmonary, and musculoskeletal systems without overstraining them.  For older adults is 50 to 70% of heart rate reserve  The intensity level of exercise should be regularly monitored by heart rate, or rating of perceived exertion Intensity

 Start with short periods and gradually progress in length  shorter sessions of 5 to 10 minutes repeated several times throughout the day.  Elderly people need additional warm-up and cool down time, perhaps as much as 10 minutes or more. Time

 low-impact on their joints  The activities include  Walking  stationary cycling  water exercise  Swimming  machine-based stair climbing.  The activity needs to be accessible, convenient, and enjoyable to the participant. Type

 Gradual  The initial stage, usually four to six weeks, should include low intensity exercise to permit adaptation with minimal risk for injury.  It is better to increase exercise duration initially rather than intensity in order to avoid injury and ensure safety  Based on how well the individual is responding to the current regimen  Exercise programs should be reviewed on a regular basis to ensure they are meeting the needs of the participant. Progression

 Set realistic goals  Identify the benefits  Make exercises appropriate  Make it a social event  Offer support  Make sure they know it is safe Motivating

 Warm up  Chair squats  Toe stands  Wall Push-ups  Bicep curl  Overhead Press  Hip Abduction  Knee extension seated  Standing hamstring curl holding chair  Cool Down Practice Exercise

Exercise