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

FrequencyIntensityTimeType

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

http://www.youtube.com/watch?v=m7zCDiiTBTk